''Vulgarity'' (06.06.2012)

Warm-up Drills (06.06.2012)

Run 400m
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

''Vulgarity'' (06.06.2012)

3 Rounds for time of
Row 250m
7 x ''Unbroken'' Front Squats
25 x GHD/Abmat Sit-ups (anchored)

Notes: Today we will be putting some serious effort into the mobility aspect of the warm-up specific to the Front Rack Position, Shoulder Mobility, and any additional points of performance that need to be addressed so that our CrossFitters can begin attaining a much more comfortable and safe Front Rack Barbell position for their Front Squats and relative movements (ie. squat cleans, etc.). Please go to the mobility wod website linked below and search for 'Front Rack Position'; watch the following video ahead of time if you get the chance, it literally would be up on a big screen for the first few minutes every hour on the hour if we had a projector. Yes, it made that profound of a difference to those of us who needed the extra mobility work!
Goblet Squats will often replace Front Squats in a WOD as a self correctable type of front loaded squatting movement. The Goblet Squat is quite similar to a Front Squat while providing a safer application during high intensity/less controlled settings (side note: just as ruthless on the legs). Do not be discouraged should you be one of the majority of CrossFitters who need to be spending some legitimate time working on mobility before being able to safely and efficiently Front Squat at intensity. Get some!
**Loaded Prowler Sled Pushes may replace Front Squats today for those feeling a little frisky... Uh oh.

1-Rep Maximum/Percentage Calculator

Skill Development (06.06.2012)

Every minute on the minute add 1 x Ring Row. Work up to 10 minutes if you can before going back down. Strict if possible, kipping only when at absolute failure (anything more than a minimal kip means you stop at that repetition as your final set!).

Mobility WOD

CrossFit Endurance Rest Day (06.06.2012)

**The massively positive and fanatical volume of response to our CrossFit Endurance Team has been a wonderful experience for us. We are trying to go support Tommy, Meg, and Sarah at a Triathlon this weekend in Merrimack, while the rest of us begin our preparations for the Cranmore madness on June 22nd. We would like to install some specific Team training sessions for run WODs once or twice a week for an hour, please begin thinking and communicating with one another and let us know what the best times and days are for the majority of our crew. We will do our absolute best to 1. come support/crew/pace any of our athletes taking on a challenge and 2. Attempt to accommodate as many of you as possible to get extra sport specific work sessions available. Yesssssss.