''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.

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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.

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