''Rumination & A Cliffnote's Challenge'' (04.12.2012)

Warm-up Drills (04.12.2012)

Run 400m
For Quality:
15 x Burpees
15 x SDHP's (24/16kg)
15 x Hollow Rocks
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch

''Rumination'' (04.12.2012)

Complete for time:
Row 2000m Time Trial (Max Effort)
Rest 3:00
3 Rounds of
(Row 500m x :30 Rest)

Notes: Athletes need to take their 2000m Time Trial result and determine what the average 500m pace was during it's execution. Each of the 500m Rowing repeats must be completed with +/- :05 of the average split pace... Failing to do so is a Foul. 
What's a 'Foul', you ask? 
It's fancy for negative reinforcement, there will be a grab bag of surprisingly hellish penalties available for those who need the stench of fear to put out. 
This particular format of training can be incredibly beneficial to those willing to put the effort in. Like everything else, it's what you make of it. 
Naturally there's just nothing like a ruthless Erg session to kick off the day. Yessssss.

Post 2k TT times, 500m Split Average, and 500m Times to comments.

''A Cliffnote's Challenge'' (04.12.2012)

3 Rounds for max reps of the following:
1:00 x Bench Press (.75xBW)
1:00 x Goblet Squats (32/24kg)
1:00 x 1-arm DB Snatch (50/35lbs)
1:00 x Toes-2-Bar/Knees-2-Elbows
1:00 x Rest...

Notes: Each successful repetition is worth one point, including individual sides during the 1-arm DB Snatch sets. Scale TTB/K2E's to Leg Raises or V-ups as needed. Athletes possessing the requisite skill set will be encouraged (peer pressured) to substitute in weighted Pistols in place of Goblet Squats, where each rep per leg is also worth 1 point.
**Additional trivia for everyone: This mini WOD is but a tiny slice of the horrific yet awesome physical fitness battery called 'The Path Less Traveled Challenge'. I might be persuaded to post the actual event and the point system in the comments section as an example of what we can look forward to once the logistics of conducting training moves dramatically in our favor.  
THE TIME HAS COME! CROSS YOUR FINGERS! WE'RE ALMOST THERE!


Post points per movement to comments.

Burpee Challenge (Optional)

91 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.12.2012)

8 Rounds of (:30 x :20 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade and 0-30 seconds slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 2-4 above average preference.

Post times to distances to comments.