''The Livingston Crippler'' (07.11.2012)

Today's Location Details:
Please Click on the Google Earth Map Image below to get some bearings on the 4 primary areas in which we conduct our training at Livingston Park. Today both the AM and PM sessions will be toiling away at the location marked: 'Baseball Field Area'
Any changes to this during the course of our day will immediately be reflected in this post as well as distributed to the masses of social media (Twitter and FB).

Warm-up Drills (07.11.2012)

Run 400m
7:00 x Dynamic Agility/Movement Course
5:00 x Mobility Drills (Choice)
*Movement Standards and Technique Review
5-10 Practice Reps Per Movement at own pace

''The Livingston Crippler'' (07.11.2012)

Three rounds for total points of
Power Snatch (75lbs)
Wall-ball (20/14lbs)
???
Box Jump (20")
Push Press (75lbs)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

As far as scaling for today the Power Snatch has mechanically similar substitutes which we will use as necessary; KB Sumo Deadlift High-Pulls, KB Swings (Russian), Hang Power Snatch, High Hang Power Snatch, and Tire Flips. Any scaled substitute movement should only be selected if it's unique merits will provide the best possible training stimulus for that specific athlete. Fitness as a broad concept doesn't advance in any tangible fashion unless the perspective in training is focused enough to hone in on those objectives which truly matter most: with a technical movement like the Snatch emphasis should be centered around the advancement of requisite skill proficiencies. Don't fret, the 'fitness domains' we measure ourselves for competence in will still show great improvement. A wise man once said something about seeing trees but not the forest or some such thing... well, that old wise man probably couldn't hit a target without first taking careful aim.
'Power' KB Swing: Range of motion will be identical to the 'Russian' KB Swing with the added allowance for equal force production on the return to the start position. Demonstration of proficiency is required prior to training this movement, instructions will be included during the Warm-up Drills.
Reminder: The weights/box heights are only guidelines to start with. Pain of pride or pain of progress?
The ??? means 'uh-oh'. I could give a spoiler alert but what's the fun in that?
There will be point milestones established for those looking to proceed into the fourth and fifth bonus rounds. Get after it if you can.
You freaks know the drill. Fasterrrrr.

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Skill Development (07.11.2012)

Time permitting we will be providing an introduction to the KB Turkish Get-up. 
Mobility/Recovery/Hydration are required! You'll need it if there's a chance of surviving this hot, humid week of training.

Mobility WOD

CrossFit Endurance WOD (07.11.2012)

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

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