''Bench Press 5-5-5-5-5 & Kindergarden'' (08.20.2012)

Friendly Reminder: Those that still need to pay dues for the last two weeks of August need to do so before the weekend. Please bring necessary payments to any class times, we will be accepting them prior to training Weds, Thurs, and Fri. This is the last week we can allow access to the facility for those with outstanding dues. Set-up for recurring debit is mandatory for those wishing to keep their initial membership rates. Thank you for your immediate attention to this.

Warm-up Drills (08.22.2012)
Surprise...
*Bench Press, Back Extension, GHD Sit-up movement review

''Bench Press 5-5-5-5-5'' (08.22.2012)
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Those that have been Bench Pressing or Pressing regularly during the past month will be free to chase a new 5 rep maximum if they wish. Athletes just getting back into the fight will be working through challenging sets no greater than 75% of any previous personal record (as a guideline for safety and to help ensure the focus remains on refreshing/establishing proper mechanics through the lift).

Bench Press 5-5-5-5-5

Notes: The Bench Press movement is commonly deceptive as it appears to be overwhelmingly simple to perform, which is usually why there tends to be such a main stream fitness disposition to shoulder injury during training through it, this is why we will be refreshing and reinforcing the appropriate technique for this lift today. The transfer of strength gained through proper lifting technique here is invaluable and often overlooked... Get excited. Day by day our crew is making gains once again in the new Stable... YESSSSSS.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Kindergarden'' (08.22.2012)
Complete for Time:
15 x L-sit Pull-ups
Run 400m
Then...
21-15-9-15-21 reps each of
GHD Sit-ups
Back Extensions
Then...
Run 400m
15 x Burpee Jump and Touch (2 Hands to Any Pull-up Bar)

Post times to comments.

Notes: Scale L-sit Pull-ups to 15 x Deadhang Pull-ups/Chin-ups and 15 x Knees-2-Elbows (or 30 x Leg Raises from the supine position as necessary).

Mobility WOD

CrossFit Endurance Rest Day (08.22.2012)