''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.