''Weighted Pull/Chin-ups & Molotov Kokktale'' (04.03.2012

I.''Welcome to Deadhang Pull-up Month''

Let us also clarify now that while it may fail to add any epic alliteration to the previous sentence we will be considering any version of a Pull-up fair game for this current month of madness, so technically it would be so much more appropriate to say: Welcome to the month where everyone will need to perform any prescribed Pull-ups, Chin-ups, Ring Rows, and Muscle-ups without any kip, swing, or momentum. Yes, Muscle-ups as well. Yes, every rep of every event in a training day is included as well. Creative and interesting methods of scaling will be provided in the notes sections for reference to those that have never had to scale this particular way before. Please feel free to ask for any help or assistance if these movements are of particular trouble for you to see gains in. Happy April.

II.''Our Training/Educational Emphasis, Conduct of Training as a Class, and Format of Instruction''

First and most importantly we are asking that everyone please arrive on time for your classes. Every day. This is universally expected across every athlete we have training with us. Latecomers will soon be required to wait for the following class as the type, quality, and frequency of in depth instruction surrounding all aspects of training will take on an immediate shift in emphasis and format. Don't stress too badly yet, Freaks, Thursday will be the first day holding all of our athletes to a full accountability over the attendance policy. If there are any questions or concerns about the expectations your Coaches will be articulating to each class please feel free to speak outside of class times with any of our staff or call/come see me directly (Samy).

Warm-up Drills (04.03.2012)

Run 800m
''Burgener Drill'' (3Rnds)
2 Rounds for quality of:
5 x Deadlift (45lbs)
5 x Hang Clean & Jerk (45lbs)
5 x Front Squats (45lbs)
15 x Abmat Sit-ups
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Weighted/Deadhang Pull-up/Chin-up'' (04.03.2012)

With a 10:00 Running Clock use no less than 2 warm-up sets of 5 and 3 reps respectively before using your remaining time to work towards a single repetition maximum Deadhang Chin-up/Pull-up.

Deadhang Pull-ups/Chin-ups 5-3-1-1-1-1...

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Deadhang Pull-up Sets. Those that need additional help with methods and tools to use in developing the requisite foundation of strength for Pull-up and relative skill sets will be assigned specific 'negatives' ROM scaling options to work through.

Post sets/reps/loads/scaling to comments.

''Molotov Kokktale'' (04.03.2012)

5 Rounds for time of
5 x Hang Power Clean (135/95lbs)
10 x Ring Dips
20 x Double-unders

Notes: Scale loads to best facilitate proficiency.

Post loads/times to comments.

Burpee Challenge (Optional)

84 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.03.2012)

Swim, Bike, Run, or Row (C2)
3 Rounds of
5:00 of (:15 sec on x :15 sec rest)
Recover for 3:00 and repeat.
Post distances to comments.