''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)