''Supraventricular Tachycardia'' (07.23.2012)

**IMPORTANT NOTICE**
DUE TO THE INCLEMENT WEATHER WE ARE CANCELLING THE AM TRAINING SESSIONS AND ENCOURAGING CREATIVE HOMEWORK WODS TO BE POSTED IN THE COMMENTS. IF THE RAIN DOES NOT LET UP TODAY WE WILL BE RESUMING NORMAL TRAINING HOURS TOMORROW AND THE OUTLINE THAT FOLLOWS WILL BE CONDUCTED AS IF IT WERE ORIGINALLY PLANNED FOR WEDS. THANK YOU FOR YOUR PATIENCE, CFNH, WE'RE ALMOST DONE WITH THIS MAYHEM!

Information:

Athletes should be heading over to the baseball field set-up and Pull-up rig today for their WODs.
Training today will commence according to our normal schedule of classes, we just ask that our athletes do their best to check this site or facebook in the event there are legitimate threats of lightning or thunderstorms in the area. If training is cancelled/postponed for any reason this site and a post on facebook will both IMMEDIATELY become visible. 
This is one hell of a WOD, what an absolute blast this last few days spent homeless wodding in a park shall be... Get Some, Freaks!

Warm-up Drills (07.23.2012)
Speed Rope x 1:00 on
10 x Samson Stretch (alt.L/R)
Speed Rope x 1:00 on
10 x Hollow Rock Roll into Superman (10ea.)
Speed Rope x 1:00 on
10 x Shoulder Dislocates (Passthroughs)
2 Rounds of 
''Burgener Drill'' (PVC)
**Review of Double-under progressions/technique, Range of Motion standards of performance established for Bumper G20H's, Barbell Thrusters, and Pull-ups.

''Supraventricular Tachycardia'' (07.23.2012)
Complete 7 Rounds of the following:
21 x Double-unders
7 x Bumper Plate Ground-2-Overhead (45/25lbs)
7 x Thrusters (45/30lbs)
7 x Pull-ups

Notes: Each round is against a 2:00 Running Clock with any remaining time being taken as an available rest interval before the next 2:00 drill begins... Today it truly pays to be a 'winner'.
Athletes who are feeling especially frisky today are encouraged to storm through this WOD with a survival of the fittest mentality, the format of training is open ended beyond the 7th round. We would absolutely love to see who can truly bring the lumber today...

Post times for each round to comments.

Skill Development (07.23.2012)
8 Rounds of 1 x Kick-up into Handstand against a wall with the athlete holding their position for :05, take rest time as needed between efforts to ensure handstand position/hollow hold quality keeps from waning as this would begin to limit the efficacy of the training. No more than 12 total attempts.
Then...
8 Rounds of (:10 on x :20 Rest) x L-sit Hold

Notes: *Today's Skill Development can be optional as necessary due to the rigorous nature of the WOD and the liklihood of severe inclement weather at points throughout the day. Have some fun with this if you get the chance, walking a given distance in as few rounds as possible is only one of many creative spins available. Work with a partner assisting by ankle support and truly understand the difficulty in stamina produced by long duration workloads experienced while balancing on one's hands. Ask your coaches if you need any help or want a bit of external creative influence. Yesssssss.

Mobility WOD


CrossFit Endurance WOD (07.23.2012)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.