''Weight Of The World'' (09.26.2012)

Warm-up Drills (09.26.2012)

Run 800m

''Burgener Drill'' (2Rnds)

9 Fundamentals x 5 reps each

-Individual Mobility (5-8 Minutes)

''Bench Press 5-3-1+'' (09.26.2012)

Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: <a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a>

<a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet">Wendler's 5-3-1 Training Spreadsheet</a>

''Weight Of The World'' (09.26.2012)

Complete 3 Rounds for time of

40 x DB Walking Lunges (50/35lbs-alt.legs)

30 x Sumo Deadlift High Pull (95/65lbs)

20 x DB Reverse Walking Lunges (50/35lbs-alt.legs)

10 x Turkish Get-ups (24/16kg-alt.arms)

Notes: This should be awesomely 'grip-tastic'. It's almost magical how much heavier each round seems to get... What? Yessssssss.
Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.
On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat... This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common 'knee slide' issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be. Get some, freaks.

<a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a>

CrossFit Endurance WOD (09.26.2012)

''Time Trial''

Swim: 20 minutes

Bike: 60 minutes

Run: 60 minutes

C2: 20 minutes

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