''Stockholme Syndrome II'' (05.31.2012)

Our comrades from CF Free supporting Dan's final blaze of glory...

Warm-up Drills (05.31.2012)

Speedrope x 3 minutes (Cumulative)
''Burgener Drill'' (2 Rounds/PVC)
5 x Snatch Grip Deadlift (45/30lbs)
5 x Hang Power Snatch (45/30lbs)
or
5 x Snatch Grip Rack Press (45/30lbs)
5 x Overhead Squats (45/30lbs)

''Stockholme Syndrome II (05.31.2012)

Complete as many rounds as possible in 10:00 of
200m Run
7 x Overhead Squats (115/85lbs)
25 x Double-unders
Rest/Recover x 1:00
Then...
Complete as many rounds as possible in 6:00 of
100m Run
5 x Overhead Squats (115/85lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure during the second 6:00 AMRAP the next round immediately begins with a 100m Sprint.
Post total rounds completed and lowest number of consecutive Double-unders to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (05.31.2012)

Those athletes that demonstrate enough proficiency and consistently apply safe and efficient technique on the GHD Sit-ups may substitute those in for the skill development today. We will be reviewing the continuum and progression spanning butterfly Abmat Sit-ups, Anchored feet Abmat Sit-ups, and GHD Sit-ups with a heavy emphasis on the critical necessity for maintaining a solid hollow body position in regards to the more advanced movements.

I. 6 Rounds of ''Tabata'' intervals (:20 on x :10 rest) GHD/Abmat Sit-ups for max total reps

Then... Immediately move to a Pull-up bar and based on the confidence level of each athlete's experience with Hangman Drills (covered last week during warm-up drills) attempt to alternate rapidly between overhand and underhand grip deadhang positions as many times as possible for 
II. 6 Rounds of ''Tabata'' intervals (:20 on x :10 rest) Hangman Overhand/Underhand switches max total rounds
Athletes should be attempting to stay on the bar for as long as possible during each work interval. A simple method of scaling for the ''Tabata'' intervals would be to simply invert the effort/rest times. For example; work on hanging on for dear life during the :10 and resting for :20. Be creative and work on your resiliency hanging from the bar... Hell, even the legendary Stallone dropped his date in 'Cliffhanger'.

Then... Immediately move to the Rings and attempt to hold a tight hollow body Ring Support (turn out if possible) for the final 

III. 4 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for Ring Support (Cumulative) for max total seconds of hold

Quality is paramount here as we expect our crew to strive for perfection during each :20 window of effort, demonstrating what we will reinforce as a tightly controlled Ring Support position. Practice makes perfect, so do not over stress about the issues most will have with wobbling in what is essentially a frictionless plane (the rings can move through multiple planes with very little antagonistic friction).
This movement/hold is often overlooked in training among our community despite the exceptional value it has in being applied across literally every form of Gymnastics or CrossFit Ring work. The requisite understanding and capacity that comes with working the Ring Support acts as a skillset/ability multiplier relative to movements like Ring Dips, Muscle-ups, Ring Push-ups, Ring Rows, Iron Cross, Levers, Skin-the-cats, Ring Handstand Push-ups, etc.
Embrace the challenge of the Still Rings, and become a more controlled and proficient athlete in the process.

Mobility WOD

CrossFit Endurance Rest Day (05.31.2012)

''Linda Gets Jumpy'' (05.30.2012)

Warm-up Drills (05.30.2012)

Run 800m
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
**Intro to AMRAP Gauntlet Drill if time permits.

Notes: The Gauntlet is nothing more than a creative in-house obstacle/movement course that athletes can move through for a per-determined amount of time as a warm-up complex (similar to the one listed above in it's dynamic functionality).
Of course we could always just wait until the move into our much larger new home... but where's the fun and creativity in that?

FYI: We reversed the order of our Skill Development/WOD sections today. 
Everyone calm down, it will make sense when you get here.

Skill Development (05.30.2012)

10-12:00 Running Clock
Deadlift and Bench Press warm-up and active review covering points of performance and methods of addressing specific limitations athletes may be experiencing.
Each athlete will warm-up to the weights they and their coach decide is appropriate for the following WOD (ie. Deadlift and Bench Press) while receiving instruction based on their current movement proficiency/fitness capacity.
This will be an excellent time to refine the form used for strength gains over the last three weeks and see just how much each athlete's overall capacity for performance has increased as a product of one domain's absolute/relative strength growth.

''Linda Gets Jumpy'' (05.30.2012)

10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift
Bench Press
Box Jumps (24/20'')

Notes: Today's training falls wonderfully on schedule for a 'de-load' week for both Deadlift and Bench Press 5-3-1 Wendler linear progression cycles. We will be using the first half of training today (where we would traditionally assign strength/skill work) to review and work through a technique based warm-up that emphasizes critical form adjustments and proficiency across the movements comprising today's primary WOD.
This new hybrid training format will provide our recently graduated noobs (as well as our more experienced athletes) with an opportunity to refresh and absorb some of the most critical technical/proficiency points of performance for the Deadlift; a profoundly 'functional' movement with applications across almost every other CrossFit based skill (Curious as to which and how? Ask! We love thought provoking and constructive conversations).
Thank you to everyone in all of our classes for being so conducive and responsive to the added education/reinforcement material presented so far. This past two weeks have been a blast for us as we are more and more excited to continue bringing the best training/curriculum to our crew... the results have been wildly positive thus far. Keep learning and training smarter by the day, freaks! Yessssssss.

1-Rep Maximum/Percentage Calculator
Mobility WOD

CrossFit Endurance WOD (05.30.2012)

''Tempo 85%/RPE 16''
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: LC:25min

Post distances to comments.

''HSPU 5-5-5-5-5 & DB Jackie'' (05.29.2012)

Warm-up Drills (05.29.2012)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Mobility**

''Handstand Push-up Strength 5-5-5-5-5'' (05.29.2012)

Against a 10:00 Running Clock set-up with the version of scaled/modified (if applicable) Handstand Push-ups each athlete was instructed on last Thursday and work through a minimum of 5 sets of 5 reps. If the mods are already too easy then strive towards the next level of movement proficiency or add a ''+'' set to your final effort.

Post sets/reps to comments.

''DB Jackie'' (05.29.2012)

Complete the following for time
1000m Row
50 x DB Thrusters (50/35lbs)
30 x C2B Pull-ups

Notes: Previously crushed this WOD in under 7 minutes? Wear Body Armor (20lbs) or include a 24 inch elevation of the rear of the C2 Rower. Enjoy.

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.29.2012)

''6-4 Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Murph'' (05.28.2012)

Memorial Day ''Murph'' Hours will be in an Open Gym format from 9am-12noon. Come on by and show your support for the true meaning of today's holiday.

''Murph'' (05.28.2012)

Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run


Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.


Post times to comments.

''The Illegitimate AMRAP'' (05.23.2012)

Warm-up Drills (05.23.2012)

Row 500m
3 Rounds of
7 x Med Ball Cleans
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Deadlift/Front Squat Make-up or Bench Press 3-3-3+'' (05.23.2012)

Make-up a heavy training day from earlier this week that you would consider a personal priority in the overall development of your fitness/power/strength or move through the 3-3-3+ progression for Bench Press if you are caught up.

''The Illegitimate AMRAP'' (05.23.2012)

20:00 of tough love...
What? You'll see.

Notes: Be prepared to work, be prepared to adapt.

1-Rep Maximum/Percentage Calculator
Mobility WOD

CrossFit Endurance WOD (05.23.2012)

''24 Minute Pyramid''
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!

Cover as much distance as possible on each work interval.

Post distances and totals to comments.

''Heavy Front Squats & MSR Fran'' (05.23.2012)

**Next Intro Course Begins June 4th

**We will be closed Friday and Saturday this week as the gym prepares to show up in frenzied support of our athletes/coaches Dan and Tiff as they take the Northeast Regional CrossFit Games Stage.

Warm-up Drills (05.23.2012)

Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
*2:00 x HangMan Drill (Cumulative)

''Heavy Front Squats 5-5-3-3-3'' (05.23.2012)

After warming up work through three to five sets of challenging heavy Front Squat Triples.
Front Squats 5-5-3-3-3

Notes:1-Rep Maximum/Percentage Calculator

''MSR Fran'' (05.23.2012)

10-9-8-7-6-5-4-3-2-1 reps for time of
'Unbroken' Thrusters (115/85lbs)
Weighted Pull-ups (35/15lbs)
Post times to comments.

''Plank Wars'' (05.23.2012)

Optional Madness:
Tabata Head to Head/Plank Wars

Mobility WOD

CrossFit Endurance Rest Day (05.23.2012)

''Pant Suit'' (05.22.2012)

Warm-up Drills (05.22.2012)

Speed Rope
8 Rounds of (:20 x :10 rest) with single-unders.
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x L-sit Pull-ups
10 x Pistols (alt.legs)
-Shoulder Mobility**  
-ITB Stretch  
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Pant Suit'' (05.22.2012)

For time:
25 x Double-unders
25 x KB Swings (32/24kg)
25 x Push Jerk (95/65lbs)
25 x Double-unders
25 x GHD/Abmat Sit-ups
25 x Double-unders
Run 200m (Sandbag)
25 x Squat Clean/Throw (Sandbag)
25 x Goodmornings (Sandbag)
Run 200m
25 x DB Snatch (50/35lbs)
25 x Toes-2-Bar/Knees-2-Elbows
25 x Bent-Over DB Row (50/35lbs)
Run 200m
25 x Thrusters (45lbs)
25 x Push Press (45lbs)
25 x Back Extensions

Notes: 1-Rep Maximum/Percentage Calculator

Post times to comments.
 

''Inversion Clinic'' (05.22.2012)

Based on the time remaining in each class we will be providing the most suitable spectrum of progressions for those athletes looking to work on their 'inverted' skill sets. 
The following is an outline of skills/drills/movements that we would like to share with those that are still having a hard time understanding how to apply developmental emphasis in the scaling  of movements or imparting those skill sets to others:
Handstands/HSPU's/Handwalking
-Forward Roll
-Stink Bug
-Knees/Toes on box with Stink Bug
-Box Kick Up, active shoulders
-Wall Kick Up
-Wall Walk
-HSPU's (negatives included)
 Rings
-Skin-the-cat
-Pull to Inversion
-Back Lever

Mobility WOD

CrossFit Endurance WOD (05.22.2012)

''Time Trials''
Swim: SC&LC:500m TT, U:1000m TT
Bike: SC:12mi TT, LC:25mi TT, U:30mi TT
Run: SC:5k, LC:10k/10mi TT (choice), U:13.1mi TT
C2: SC:3k TT, LC:5k TT, U:8k TT

Post times to comments.

''Deadlift 5-3-1+ & Malingering II'' (05.21.2012)

Warm-up Drills (05.21.2012)

Run 400m
2 Rounds of
Hollow Roll To Superman x 5 each way
20ft Duck Walk
20ft Crab Walk
20ft Front Roll/Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

''Deadlift 5-3-1+'' (05.21.2012)

Work through the following sets of Deadlifts using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: **15:00 Time Cap.
Athletes that wish to try Sumo Deadlifts today are encouraged to do so.
1-Rep Maximum/Percentage Calculator

''Malingering II'' (05.21.2012)

Complete as many rounds as possible in 15:00 of
Row 250m
20 x Overhead Walking Lunges (45lbs/25lbs)
15 x Ring Dips
10 x Box Jumps (24/20'')

Mobility WOD

CrossFit Endurance WOD (05.21.2012)

Swim, Bike, Run, or Row (C2)
9 Rounds of (1min on x 1min rest)

Notes: While maintaining an RPE of 16 or higher attempt to hold distance covered during each work interval as consistent as possible.
RPE: ''Rate of Perceived Exertion'' is a mental tool for athletes to use in determining the level at which they are working in relation to their current limits of capacity.
CrossFit Endurance WODs reference RPE as a scale of 1-20, with 20 being the number an athlete would use to describe their uppermost limit of exertion.

Post distances to comments.

''Bench Press 5-5-5+ & Portion Control'' (05.18.2012)

Warm-up Drills (05.18.2012)

Run 800m
6-8:00 AMRAP of
4 x Parallette Shoot-Throughs
4 x Turkish Get-ups (Alt.L/R)
-Shoulder Mobility
-Groiners
-ITB Stretch
-Calf/Soleus Stretch

''Bench Press 5-5-5+'' (05.18.2012)

Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
 
Notes: *12:00 Time Cap. 
Please come prepared today if you frequent the busier classes. It's as simple as plugging in your numbers using the tools linked below and arriving to train with the prior knowledge of how much weight to use during each of your Bench Press sets (these tools/spreadsheets make taking 106 trips to the reference charts a moot point).

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Portion Control'' (05.18.2012)

Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)

Notes: Ground-2-Overhead will be with bumper plates, they need only make contact with the deck and travel through a range of motion finishing at lockout overhead for each rep to count. We're looking for lightning fast here, which is why there isn't a requirement for placing the bumper flat on the ground between repetitions. Someone should smell a booby trap... but most probably just thinking this stipulation makes the WOD easier. Uh Oh.
Athletes that are ready to breathe fire today and break a minute on each round may attempt to repeat their effort after half the rest time (1:00 vs 2:00), however, if their times degrade to where they take longer than 1:00 per round the rest interval will switch back to 2 minutes. 
Maximal Effort, by any means necessary. 
Get some, freaks.
Spoiler Alert: Everyone can thank Mr. Simone for this lil' gem of a WOD.

Post each round/rest interval's time to comments.

''Tablespoon O' Cinnamon?'' (05.18.2012)

If you have to ask you really do not want to know.

Mobility WOD

CrossFit Endurance WOD (05.18.2012)

''The Lactate Shuttle''
Swim, Bike, Run, or Row (C2)
5:00 on x 2:30 rest,
6:00 on x 3:00 rest,
7:00 on... Done!
Notes: All work intervals are maximal effort, attempt to cover as much distance as possible.

Post distances to comments.

''You Just Got Served'' (05.17.2012)

**IMPORTANT SCHEDULE CHANGE** 
Saturday Open Gym Hours will now be held from 8-10am.

Warm-up Drills (05.17.2012)

Run 400m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''You Just Got Served'' (05.17.2012)

Complete for time
Run 800m
15 x Hang Power Cleans
30 x GHD Sit-ups
45 x KB Sumo Deadlift High Pull (32/24kg)
60 x GHD Sit-ups
75 x KB Swings (24/16kg)

Notes: Hang Power Cleans can not be dropped at all today. Choose a weight that can be controlled both up and back to the deck (If you want/need to train heavy we will allow a heavy Hang Power Clean barbell set-up in the bottom of the loading dock area, where we were given explicit permission to train). 
Those that wish to may use Dumbbells for their Hang Power Cleans instead. Any athletes that haven't had consistent exposure to GHD Sit-ups will be subbing in Anchored Abmat Sit-ups. 
This one is going to sting like hell... Get some, freaks.

Skill Development (05.17.2012)

Starting with 10 x Double-unders and adding 5 x Double-unders for each subsequent round complete the ever increasing workload every minute on the minute. Climb as high as possible up the ascension ladder, continuing until you are no longer able to finish the workload within the time limit.
Example: Minute 1 is 10 x Double-unders, Minute 2 is 15 x Double-unders, continuing in this fashion until reaching failure.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.17.2012)

''Hoostie'' (05.16.2012)

Warm-up Drills (05.16.2012)

Speed Rope 3:00 (Cumulative)
2 Rounds for Quality:
5 x Burpees Jumping Pull-ups
7 x Medicine Ball Cleans
9 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Hoostie'' (05.16.2012)

Complete 7 Rounds of the following, complete each round against a 2:00 Running Clock.
2 x Muscle-ups
3 x Handstand Push-ups
15 x Jump Squats (65/45lbs) 

Notes: 'It pays to be a winner' rules will be in effect for those who want the added competition (and forced on anyone ridiculous enough to request the 'twisted special'). Finish each round as quickly as possible in order to earn the most rest time before the next 2:00 hell storm begins. If you don't have other freaks to toil against with 'It pays to be a winner' then shift your focus and efforts on each round's individual time/score; truly test yourself by attempting to keep within :10-:15 seconds of your best performance.
Scaling options will be provided to give each athlete the best training challenge possible, a few examples would be: If a CrossFitter shows competency in all of the requisite movements but finds they are not quite ready for the 2:00 booby traps we'd simply assign a number of rounds for time (again, determined by the athlete's proficiency in movements and overall fitness level).
If a movement is not quite possible at this intensity/workload yet we will be changing the format slightly to ensure no one is left out in experiencing the uniquely ruthless conditioning aspect of this WOD: 
Muscle-ups will become 6 x Pull-ups + 6 x Ring Dips, 
Handstand Push-ups will become Push Presses, 
Jump Squats are universally enjoyable.
For those who wish to work on developing the Muscle-up and Handstand Push-up skill sets we will do our best to leave a little leeway on either end of the workout to review technique and skill set application.
Bring the lumber.

Skill Development (05.16.2012)

Team Mobility WOD/Skill Set Review & Practice

Mobility WOD

CrossFit Endurance WOD (05.16.2012)

''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10mi then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% for first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

''Deadlift 3-3-3+ & Blackjack AMRAP II'' (05.15.2012)

*Image: Raj compounds the difficulty we all have in resisting the urge to constantly reference 'Birdman' when he's around.

Warm-up Drills (05.15.2012)

Row 2:00 ('Power Curve' practice)
20ft x Burpee Broad Jumps
20ft x Lateral Lunges (alt.)
20ft x Bear Crawl
20ft x Crabwalk
10 x Hollow/Superman Rolls

''Deadlift 3-3-3+'' (05.15.2012)

With a 15:00 Time Cap Complete the following:
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Blackjack AMRAP II'' (05.15.2012)

Complete as many Rounds/Reps in 12:00 as possible of
9 x Toes-2-Bar/Knees-2-Elbows
12 x DB Snatch (alt.L/R)
21 x Wallball (20/14lbs)

Notes: Does this WOD need any mods to be completely horrid in action? Absolutely not. That doesn't mean we don't have sickies around here that want to push the envelope anyway. See today's 'twisted special' on the whiteboard. If someone wants to they may post it later on in the comments. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (05.15.2012)

''Double 3x1:3''
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest
Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.

''Stephen'' (05.14.2012)

'Hi everyone, I wanted to take this time to explain this special WOD that [we] put together for Monday, May 14 2012.
Stephen Perez Jr. was my best friend who recently passed away... and by passed away I mean he was shot and murdered in the Theater District of Boston.
He was an Army Sniper Veteran who served two tours over in Iraq and Afghanistan, one of which was voluntary. He was a hero, a brother, a son, and a CrossFitter and now my angel. He truly played [the hand] he was dealt to the fullest, always larger than the sea and darker than the sand.
Stephen had originally introduced CrossFit to me, he had such a passion for it; before he had passed his 1RM back squat was 505. 
I feel that rallying everyone together to do a WOD put together of a few of his favorite things is the best way to pay my tribute to him. He fought for all of us and I just wanted to dedicate a WOD in his honor. Hope you can all make it out Monday to make this WOD happen, I know he will be smiling down and be so happy and proud of all of us. Thanks, CrossFit Family!'
--Kaitlin Boland, Stephen's best friend and fellow CrossFitter

Warm-up Drills (05.14.2012)

Run 800m
''Burgener Drill''
9 Fundamentals x 5 reps each
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Stephen'' (05.14.2012)

Against a 10 minute Running clock establish a 1-Rep maximum Back Squat. Athletes may use as many sets/reps/attempts necessary as long as they occur within the time limit.
Then...
Complete as many Rounds/Reps as possible in 22:00 of
Row 750m
22 x KB/DB Jerks
22 x Pull-ups
22 x Box Jumps (24/20'')

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (05.14.2012)

Mobility WOD, teach, learn, share, and set yourselves up for a quick and complete recovery from today's training... this week is going to be ruthless.

Mobility WOD

CrossFit Endurance WOD (05.14.2012)

''Long Repeats''
Swim: SC:3x300m repeats, hold within 15-20sec, rest 45-60sec. LC:2x700m repeats hold within 30-45 sec, rest 60sec. U:3x700m repeats hold within 60-90sec, rest 1-2min.
Bike: SC:3x5 mile repeats hold within 30-60sec, rest 30-60sec. LC:2x10mile repeats hold within 1-2min, rest 2-3min. U: 3x10mile repeats hold within 1-2min, rest 4-8min.
Run: SC:3x1mile repeats hold within 5-10sec, rest 1-3min. LC:2x5k repeats, hold within 1-2min, rest 5-10min. U:3x5k repeats, hold repeats witihin 2-3min, rest 5-15min.
C2: SC:3x 1000m repeats hold within 3-5 sec, rest 20-40sec. LC:2x1800m repeats hold within 5-10sec, rest 30-60sec. U:3x1800m repeats hold within 10-15sec, rest 1-2min.

Post times to comments.

''The Twisted Special'' (05.11.2012)

Warm-up Drills (05.11.2012)

Run 800m
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Mad Ups II'' (05.11.2012)

Against a 10:00 Running Clock establish a maximum vertical personal record box jump.

Notes: There is no mandatory standing start today (ie. stepping into the jump for momentum gain whether from a 'run' or standing is acceptable as long as safety comes first). 
Practice before attempting to summit Everest, and work up in height incrementally. Safety is paramount as always.

''The Twisted Special'' (05.11.2012)

Complete the following for time:
Run 400m
21-15-9 of
Ring Row
Ring Push-ups
Then...
21-15-9 of
Wallball (20/14lbs)
Toes-2-Bar
Then...
30 x Burpee Jumping Pull-ups
Then...
200m Portage (Sandbag Carry)

Notes: Choose your sandbags wisely... Or not. You'll look like you've lost your mind to any random observers regardless. 
There will be an adjusted time cap on completing the entire workload depending on class size, potential scaling requirements, and any other factors affection time constraints.
(PS It would be pretty interesting to see exactly how many athletes manage to gut it out and finish the whole d*mn thing. Peer pressure is a wonderful invention, chase each other down! Yessssssss...)

Post times/workload completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.11.2012)

''M.E. Bench Press & Divide and Conquer'' (05.10.2012)

Warm-up Drills (05.10.2012)

Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10-15 x Parallette Shoot-Through Complex
10-15 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press'' (05.10.2012)

Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.

Bench Press 1-1-1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Divide and Conquer'' (05.10.2012)

Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups

Notes: Competitors prepping for any upcoming competitions are encouraged to perform the heaviest Hang Squat Cleans they can without being forced to drop any reps, unbroken if possible. If the weight is too heavy to manage no dropping we may have to set-up outside and drop on the pavement. DB Burpee Squat Cleans may be performed as one smooth movement or as a Burpee/Deadlift/Hang Clean/Front Squat complex as long as the weights do not return to the ground between the repetitions. Listen to your coaches/trainers/experienced peers insight and ensure if you are scaling that you are choosing wisely. A great WOD for a novice CrossFitter a few months in might entail just cutting the sit-up reps in half, intensity and pushing your own limits falls squarely on the athlete; it matters not how 'sexy' the wod looks on the board next to your name or if you have the heaviest weight anyone's ever lifted for a particular movement. All Glory Is Fleeting. That being said, get some freaks...

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (05.10.2012)

''Time Trial''
Swim: 8min
Bike: 15min
Run: SC:10min LC:12min U:15min
C2: 8min

Post distances to comments.

''Smells Like Burning'' (05.09.2012)

Warm-up Drills (05.09.2012)

Row 2 Minutes
9 Fundamentals x 5 reps each
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Smells Like Burning'' (05.09.2012)

Complete 3 Rounds of the following, accumulating as many repetitions (points) as possible while at each station/movement.
There is a 1:00 rest period between rounds for recording scores and transitioning back to the first station.
1:00 x Wallball (20/14lbs)
1:00 x Over-Unders
1:00 x Russian KB Swings (24/16kg)
1:00 x Squat Jumps
1:00 x Sandbag Shouldering (Alt.L/R)

Notes: If at the conclusion of the 3rd round an athlete has earned 225 or more points they have earned the privilege of resting for 1:00 before immediately enjoying 2 additional rounds (should they wish).
--Over-unders are just as they sound with the obstacle being a rope tied between two poles and at a height that forces each athlete to go lower than a crawl on all fours should they wish to pass underneath. (**Spoiler alert: everyone wants to pass underneath today. And over for that matter. Repetitively until bliss is experienced.)
--The 'Russian' designation simply means that the KB range of motion is complete after it has completely cleared eye level, this is a great way to practice the new 'no forward droop' standard that we've been enforcing for the last few months (Games standard est. last year).
--Sandbag Shouldering begins with the athlete standing directly over the top of the sandbag, perpendicular to it being lengthwise, and applying what they know about efficient 'functional' movements (Think cleans, deadlifts, etc) they will take the sandbag from the deck and sling it up and over one shoulder. The repetition is complete after coming to a full standing position with the bag securely supported. It must go back to the hang, and then the deck under control.
--Squat Jumps are set-up slightly wider than a normal air with each repetition starting in similar fashion. The athlete will squat below parallel and explosively drive themselves up and off the ground (ie. simply a jump that starts at squat depth).There are two important standards here that add a whole new element of challenge to this basic and timid looking movement: 1. The range of motion stops and starts at full depth, the same as bottom to bottom squats, and 2. the hands must be fingers interlocked and placed behind the head during the entire rep for it to count. If an athlete jumps and lands without descending immediately into the squat again that rep is lost and does not count. Jumping landing with relaxed legs and riding to the bottom of the range of motion completes the rep, standing back up to rest is fine and no rep is lost this way.

Post results to comments.

Skill Development (05.09.2012)

Complete the following for quality within a 10:00 window;
Every athlete picks one other athlete and teaches them a Mobility WOD drill/complex that they themselves find extremely useful or beneficial in addressing the overcoming of a personal factor of limitation. Once you've shown them how to conduct the M-WOD have your student become the teacher and share something they find just as valuable with you. The remaining time will be perfect to work through these together.

Mobility WOD

CrossFit Endurance WOD (05.09.2012)

''Tabata Intervals''
8 Rounds of (:20 x :10rest)
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 at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper setting at 2-4 above average.

Post distances to comments.

''Munsoned'' (05.08.2012)

''The more the body suffers the more the spirit flowers.'' 

--David Blaine's philosophy, borrowed from St. Simeon Stylites, a fifth century ascetic who lived for decades atop a pillar in the Syrian desert.

Warm-up Drills (05.08.2012)

15 x Burpee Jumping Pull-ups
15 x Medicine Ball Cleans
''Burgenere Drill'' (2Rnds/PVC)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Munsoned'' (05.08.2012)

Complete the following for time:
Row 1600m
50 x DB Box Step-ups (50/35lbs)
15 x Muscle-ups

Notes: Alternate legs each rep (15 each side) for the DB Box Step-ups. Don't fret, beasts, there will absolutely be a ruthless set of mods available for those prepping/practicing competitive skill sets. Yessssss.

Post times to comments. 

Skill Development (05.08.2012)
L-sit x :15 (cumulative)
20 x Hollow Rocks
30 x Russian Twists (40/20lbs)
--
L-sit x :10 (cumulative)
10 x Hollow Rocks
20 x Russian Twists (40/20lbs)
--
L-sit x :05 (cumulative)
5 x Hollow Rocks
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are a two count movement, which means that the athlete much rotate the torso to both the left and right sides to earn each repetition. Scale as needed (think along the lines of just doing Rounds 2 + 3 together as we want to make sure everyone can sit-up in bed tomorrow. Keep the focus on quality of your movements; this is not for time.

Mobility WOD

CrossFit Endurance WOD (05.08.2012)

''Hill Repeats x 5 Recovery''
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery (Ex.If it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.If it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.If it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.If it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

''Deadlift 5-5-5+ & The Griddler'' (05.01.2012)

Warm-up Drills (05.07.2012)

Run 400m
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Deadlift 5-5-5+'' (05.07.2012)

Work through the following sets of Deadlift using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes:
**All Heavy Linear Progression days (ie.wendler, ME/DE, etc.) will now include a non-negotiable drop dead time frame (variance in this time limit will be based on the type of training being conducted). Today we will use a 15:00 Running clock, athletes will be put into groups together with others of similar ability levels so that everyone can remain focused on the task at hand and experience the added benefit of peer pressure to training intensity. Once the clock runs down to 00:00 it will not matter what set an athlete/group is on, the strength session is finished and the group/athlete will move onto whatever event is next with the rest of their class.
This is something we have needed to do for some time as we can not continue to have atheltes take 40 minutes to hit 5-6 total sets of 1-5+ each on heavy deadlift days. To also help keep people on schedule we're going to be reminding everyone about the two links included below every strength training post/outline (see Notes section), these are included in the posts for the benefit of our athletes; USE THE TOOLS WE'VE BEEN PROVIDING FOR YOUR CONVENIENCE. THEY ARE THERE TO HELP YOU.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''The Griddler'' (05.07.2012)

Complete as many Rounds/Reps as possible in 12:00 of
5 x Overhead Squats
10 x Toes-2-Bar
20 x Double-unders

Notes: Coaches/trainers will be providing guidance based on the individual athletes level of proficiency with regards to the weight being used/scaling being applied (up or down) to each and every one of our crew. Once in awhile we have to reign in the ultimately motivated animals that you freaks represent; going 50lbs heavier than everyone else doesn't matter if its an impulsive decision based on pride as opposed to choosing a weight that's decided through critical self analysis and a focus on what the athlete needs to use to elicit the most potent results.
'All glory is fleeting' is a sobering mantra, especially if you learn it's truth first hand. Be willing to consistently ask yourself if you find that your motivation and the sense of fulfillment (relative to finishing a great session of training) live and die singularly for the satisfaction of 'winning' the day.
If this sounds familiar to you then you are most likely experiencing a less than ideal situation for ensuring the strongest correlative between the effort you expend and the resulting fitness gains yielded as a result.
At times we may all become victims of our own ego or insecurity tainted perspectives (all your Coaches/Trainers included). This type of mental outlook, whether you are aware of it or not, will only serve to mute you progress. Cut and dry. The training is built around providing a stimulus, finishing with a 20-40% longer time, or less points/rounds, etc. in a WOD doesn't give you what you actually need from your training. The guidelines in the posts and the guidance of the Coaches/Trainers are there to highlight the priorities we hope our athletes are mentally focusing on. Once again we are putting resources at your disposal to better the training/athlete/experience. Use them!

Mobility WOD

CrossFit Endurance Rest Day (05.07.2012)

''Vertically Challenged & Tabata-ackie'' (05.04.2012)

Welcome Home, Marine.

Warm-up Drills (05.04.2012)

Speed Rope 2:00 (Cumulative)
2 Rounds for Quality of
20ft Bear Crawl
20ft Crab Walk
20ft Standing Broad Jumps (No Pause)
-Inchworms/Cobra Stretch
-Scorpion Stretch
*Box Jump technique review
**20ft is pole to pole the long way inside the room

''Vertically Challenged'' (05.04.2012)

With a 12:00 Running clock begin practicing single reps of box jumps beginning with your personal current 'standard' as the initial height before working up to a confident maximum vertical box jump PR (we will be using bumpers stacked on top of boxes for our height increases).
After warming up execute no more than 7 true attempts, hit or miss.

Box Jump 1-1-1-1-1-1-1

Notes: Raj, don't punch the box. Psycho.
A great way to scale this movement into a simpler or potentially safer jump test (depending on the athlete) would be to mark maximum overhead reach on our black iron stanchions with a bit of chalk. Warm-up with a few sets of low box jumps, bounds, or other jump variants before chalking up the hands and working through as many max jump attempts as needed. Chalk for jumping is madness, you say? It's actually an easy way to leave a mark with a loud hand 'slap' during the apex of a jump. Measure the distance between the starting point and the best jump attempt's mark to determine an initial vertical capacity score.
Get some, freaks.

''Tabata-ackie'' (05.04.2012)

8 Rounds of (:20 on x :10 Rest)
Row x Max Meters
Then...
8 Rounds of (:20 on x :10 Rest) for each of the following movements:
Thrusters (65/45lbs)
Pull-ups

Notes: There are 16 total 'Tabata' intervals of work between the Thrusters and Pull-ups. Athletes that need to scale Pull-ups will do all 8 Thruster intervals first, followed by all 8 Pull-up intervals. Those with a confident enough set-up are encouraged to attempt the 'Mash-up' Version, which alternates back and forth between Thrusters and Pull-ups each round as seen below.
:20 x Thrusters
:10 Rest
:20 x Pull-ups
:10 Rest
:20 x Thrusters
:10 Rest
:20 x Pull-ups
Continue for 8 Rounds of Thrusters and 8 Rounds of Pull-ups total.
Dumbbells also add a challenging twist to this workload, ensure you use a weight that's comparable to the 65/45lb guidelines (barbells); emphasis with this thruster isn't necessarily the weight as much as transition, technique, competency, and moving the load as fast as possible from point A to point B (under control). All weights must come back to the deck under control, no drops.
And yes, the phonetic pun in the title was absolutely intended.

Post total meters as well as high and low numbers for each movement to comments.

Mobility WOD

CrossFit Endurance WOD (05.04.2012)

''4x5min''
Swim, Bike, Run, or Row (C2)
4 Rounds of (5 min x 3 min rest)

Post distances to comments.

''A Human Pez Dispenser & The Steepes'' (05.03.2012)

Warm-up Drills (05.03.2012)

Row 2:00
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''A Human Pez Dispenser'' (05.03.2012)

Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then...
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs. Once the weight is chosen the fate is sealed.
For scaling; if you can easily execute 10 reps of Handstand Push-ups you should be looking to step up to the next level today. The 2 minute drill for Handstand Push-ups will become arbitrary if an athlete uses an inordinate amount of abmats, rubber bands, handstand hold mods, etc and ends up ripping out 100 reps in the 2 minute window. Ask for help in moving you to the next Handstand proficiency development stage if you feel unsure of how to approach this today.
Our coaches/trainers today will also be discussing the noise/conduct issues we need to be aware of with each class, please help us keep our footprint minimal during the short time we will be remaining at our current box. Once the new CFNH rebirth is complete we won't have to worry about these inconveniences to our training anymore, yesssssssss. We appreciate everyone's continued help and support during this crazy move. Thanks, freaks! Now go slay something.

''The Steepes'' (05.03.2012)

Complete for time
Run 400m
20-35-50 reps each of
KB Swings (32/24kg)
GHD Sit-ups
Run 400m

Mobility WOD

CrossFit Endurance WOD (05.03.2012)

''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.

''Hang Power Clean EMOTM & Work Capacity 102'' (05.02.2012)

Warm-up Drills (05.02.2012)

Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)

Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each.
Focusing on both technique and the transition between reps will be critical today.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Post loads per round to comments.

''Work Capacity 102'' (05.02.2012)

Complete as many Reps as possible during each work interval:
2:00 x Wallball (20/14lbs)
2:00 x Double-unders
1:30 x Wallball (20/14lbs)
1:30 x Double-unders
1:00 x Wallball (20/14lbs)
1:00 x Double-unders
:30 x Wallball (20/14lbs)
:30 x Double-unders

Notes: Athletes will be permitted :30 to reset and for transition back to the Wallball to start the next effort after each set of Double-unders.
Post total reps per movement to comments. 

Mobility WOD

CrossFit Endurance WOD (05.02.2012)

''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

''Barbara'' (05.01.2012)

Warm-up Drills (05.01.2012)

Row 3 Minutes
''Burgener Drill'' (3 Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Barbara'' (05.01.2012)

Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Pull-ups
30 x Push-ups
40 x Sit-ups
50 x Air Squats

Notes: If you've previously gone all best-mode on Barbara try the following substitute for each round.
5 x Muscle-ups
7 x Thrusters (95/65lbs)
15 x KB Swings (Unbroken)
25 x GHD Sit-ups

Uh ohhhhhh.

Skill Development (05.01.2012)

3 sets of 10-15 x Hip and Back Extensions
Get some work in with Handstand Wallwalks, Freestanding Handstand Balanacing, Handstand Walking... have some fun if you can still move around after this hellish WOD.
Mobility WOD

CrossFit Endurance Rest Day (05.01.2012)