''Front Squat 3-3-3-3-3 & A Lemon Shoot'' (08.27.2012)

"At the peak of tremendous and victorious effort, 
while the blood is pounding in your head, 
all suddenly comes quiet within you. 
Everything seems clearer and whiter than ever before, 
as if great spotlights had been turned on. 
At that moment, 
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. 
There is no more precise moment in life than this, 
the white moment, and you will work hard for years, 
just to taste it again." 
--Yuri Vlason, Soviet Weightlifter

Warm-up Drills (08.27.2012)
Run 800m
*Air Squat/Back Squat/Front Squat stance and technique review
*10-12 Technique Practice Reps of Air Squats (Facing wall/bench)
Then...
12-9-6 reps each for Quality of
KB Swings (American)
Goblet Squats
Hollow Rocks
*Choose a minimum of two mobility drills to work through (5-8 minutes) from the Front Rack Position reference guide.

''Front Squat 3-3-3-3-3'' (08.27.2012)
Work through the following sets/reps with immaculate form going only as heavy as ideal technical execution allows. The Front Squat is one of the movements we train through that tends to be severely dependent upon genuine effort/time spent working through the most critical mobility drills (unique to the athlete's specific personal mobility limitations).
Diligence during preparation/warm-up time greatly increases the likelihood of discovering one's true potential for Front Squat strength (while lingering and unaddressed mobility issues are bound to dampen or obscure any ability of the athlete to exhibit a true 3 rep maximum).
Any athletes that are not yet fully confident and capable with the Air Squat and Back Squat movements will be substituting those in today in place of Front Squats.

Front Squat 3-3-3-3-3

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

''A Lemon Shoot'' (08.27.2012)
Complete as many rounds as possible in ??:?? of
Run 200m
7 x Suitcase Deadlift
7 x 1-Arm Push Press
7 x Suitcase Deadlift
7 x 1-Arm Push Press

Notes: Suitcase Deadlifts may be performed with a medley of hellish objects; Barbells, KB's, Sandbags, DB's, Nick Fortin... Anything goes. It will be critical for both safety and the efficient accomplishment of the workload to focus on applying the principals of traditional Deadlift and Push Press Technique despite the awkward nature of the lifts, practice/review of how to properly execute each movement will be done prior to kicking off each vicious heat today.
Spoiler Alert: Best performance of the day will get a CFNH hoodie (coach's will pick tonight). Bribery? Nope. Incentive to slay thyselves... Oh, and we're hiding the clock on our crew today for a multitude of reasons... most of which are sarcastically malicious; but not all... we think.
Bring it, freaks!

Mobility WOD


CrossFit Endurance WOD (08.27.2012)
"6 x 3:00 Intervals with Variable Rest’’
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x 3:00 rest
3:00 min x 1:00 rest
3:00 min x Done!

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