"Coxswain II & The Angry Gymnast" (10.05.2012)

Warm-up Drills (10.05.2012)
Run 800m
2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
*Individual Mobility Drills (5-8 Minutes)

"Coxswain II" (10.05.2012)
Complete the following Row intervals at maximal effort
2 Rounds of
250m Row (75-85%RPE) x 1:00 Rest (Active Recovery)
1 Rounds at Maximal Effort For Time of:
Row 500m
Rest 5-10:00 (Full recovery, as much as it’s possible to achieve after anything requiring maximal effort)

Notes: RPE is an acronym alluding to ‘Rate of Perceived Exertion’; In other words it’s a subjective guide line each athlete can use to discipline the pace/efforts across any durational activity. Yes, I guess you could also decide to ‘Just wing it and try to keep it below vomit threshold until the time trial for score’. Use the rest interval at the end of the time trial to recover completely before moving onto the next deceivingly simple looking challenge.
How bad could a simple mix of Rings and Steel be, right? Ok, everyone panic…

''The Angry Gymnast'' (10.05.2012)
For Time
5 x Muscle-ups
Barbell Bear Complex (135/95lbs)
4 x Muscle-ups
Barbell Bear Complex (135/95lbs)
3 x Muscle-ups
Barbell Bear Complex (135/95lbs)
2 x Muscle-ups
Barbell Bear Complex (135/95lbs)
1 x Muscle-up
Barbell Bear Complex (135/95lbs)

Notes: Work through the following sequence 7 times without dropping/putting the bar down (scale load accordingly). Any time there is a drop/failed attempt at the Bear Complex the athlete must immedately lock the barbell out over head and complete one Penalty Lap while maintaining a stable load via midline strength (+/- 40m there and back). Upon returning to the scene of the crime (athlete's WOD area) they may proceed from where they left off. 
For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below:
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press
Muscle-ups Scaling (if needed): 2 x Each Round’s Requisite # of Deadhang Pull-ups (C2B if possible) / 2 x Each Round’s Requisite # of Static or Ring Dips (Strict).
Example: Round 1 would be 10 x Deadhang Pull-ups and 10 x Ring Dips (Strict) & 1 x Barbell Bear Complex. Round 2 would be 8 x Deadhang Pull-ups and 8 x Ring Dips (Strict) & 1 x Barbell Bear Complete, etc.
Now that was one helluva week. Especially for those that survived. Yessssssss! Time to come get some, freaks…

Mobility WOD

CrossFit Endurance WOD (10.05.2012)
''Tempo 90%/RPE 16-18''
Swim: SC:600, LC:800m, U:1000m
Bike: SC:12mi, LC:20 mile, U:30 mile
Run: SC:2mi, LC:10k, U:13.1M
C2: SC:2k, LC:3k, U:6k

Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.

Post times to comments.


"Sebastian" (10.04.2012)

Congratulations to Jorge and Alyson! 
Yesterday afternoon when this picture first hit my phone I was paralyzed with fear (Don't judge me: Unmarked picture of baby arrives on my phone...hiccup) but once I saw who the little ninja was I couldn't resist the urge to help show off Sebastian and his absolutely epic 'warface', Yessssss! 
wished everyone well, and said they miss this crazy crew...
We miss you guys here slaying the daily WODs among this amazing crew. No pressure or anything but bring Sebastian and his big sister back to visit soon (We promise to behave around the infants. Mostly.)

Warm-up Drills (10.04.2012)
Row 2-3 Minutes (wattage>1.25-1.50Xbw)
3 Rounds for Quality of
6 x Med.Ball Cleans (40/20lbs)
6 x Hindu Push-ups
12 x Abmat Sit-ups
-Individual Mobility Drills (5 to 8 Minutes)
*Review of Double-under progressions/technique

''Sebastian'' (10.04.2012)
Complete the following in as few intervals as possible of :30 on x :20 rest with the emphasis on executing Quality movements.
3 x Rope climb ascents
20 x Pistols (alt.legs)
25 x Knees to elbows/TTB (Strict)
20 x Parallette Shoot-Through Complex
25 x Goblet Squats (32/16kg)
20 x Push-ups (‘True’/CFGS)
25 x Slamball (40/20lbs)
20 x Bent-Over Dumbbell Row
25 x GHD Sit-ups
20 x Hip Extension
20 x Slamball Thrusters (40/20lbs)
15 x Sandbag Ground-2-Overhead

Notes: Each athlete would find tremendous benefit yielded to their training should they decide to take but a few minutes Post-WOD and scribble down any of those lingering thoughts or impressions kicking around the dome. Better than just that we would like to see our athletes keeping a solid log that details how (if) any of the movements were appropriately scaled today (remember: substituted movements aren't a replacement, they are a step in a progression of ability). 

While we are on the topic of brains; can anyone recall the acronym BDSM, define it and give some insight into it's ability to improve the learning process, especially after intense exercise? 
Liars, you all forgot. 
Search for a reference in the top left querry box should you find yourselves curious... Carrying on.
Rope Climb Scaling will be 1 Ascent = 3 x Hand Over Hand from the prone position to standing and back (midline must be held in a tight plank for duration to get the most out of this drill).
The Parallette Shoot-Through Complex begins with a Push-up in a forward lean position (hands on the parallettes, set at shoulder width), the athlete will then pull their knees to their chest and jump their body through the parallettes keeping the arms straight. Hips must be open fully once the feet land in front of the parallettes before completing one dip. Jump back through the same way for one complete repetition... repeat until morale improves markedly.
Those athletes that missed a significant portion of the week’s training are more than welcome to work through this Chipper for time; and of course there’s going to be a boobie trap waiting.
What’s the catch? Each athlete will only be permitted to continue slugging through the WOD provided any spells of ‘involuntary’ rest last less than :20 in duration. Normally we’d throw a Spoiler Alert in here and unveil any taxes/incentives that might be lurking; but where’s the fun in that?
Enjoy! Yesssssss…

Skill Development (10.04.2012)
Those feeling obscenely frisky today after enduring the celebratory ''Sebastian'' WOD may work through the following static hold challenges; simply continue the :30 on x :20 rest protocol where each work interval requires the athlete to accumulate as many seconds of each ‘hold’/drill as possible.
Rest :20 before moving onto the next movement.
Repeat 1-2 more times until confusion subsides.
1. Wall Walk into Handstand Hold
2. L-sit or Hollow Rock Hold
3. Flex Arm Hang w/ Tucked Knees (Supinated Hands)
4. Ring Support
5. Roman Chair (GHD Sit-up Hold)
6. Left Plank
7. Right Plank
8. Front Plank (continuous from elbows to hands and back down)

Note: Curious? Go ahead and give it a shot, but remember what we’ve been reinforcing lately about soreness, DOMs, training stimulus, adaptation, recovery, etc. Profound words to reflect upon: ‘’All Glory Is Fleeting.’’

Mobility WOD

CrossFit Endurance WOD (10.04.2012)
Swim, Bike, Run, or Row (C2)
8 Rounds of (2 min x 1 min Rest)

Post distances to comments.


''Weighted Chin-ups 1RM & The Barbell Humbler III'' (10.03.2012)

Warm-up Drills (10.03.2012)
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)
-Individual Mobility Drills (5 to 8 Minutes)
*Review of Double-under progressions/technique

‘’Weighted Chin-ups 1-1-1-1-1’’ (10.03.2012)
Using Deadhang Chin-ups (Underhand Grip) work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict Chin-ups/Pull-ups possible 'Unbroken'.

Weighted Deadhang Chin-ups 1-1-1-1-1
Rest 2:00
Max Reps x Chin-ups/Pull-ups (Bodyweight/Strict)

Notes: Use band progressions as necessary. Those that aren't ready for Deadhang Chin-ups/Pull-ups will work through two rounds of 5-4-3-2-1 reps of their current band assisted Deadhang Pull-ups with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping Pull-ups are what we consider the priority today. Get some, freaks!

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

‘’The Barbell Humbler III’’ (10.03.2012)
Against a 15:00 Running Clock complete the following:
Row 1000m
Then… In the time remaining complete as many Rounds/Reps as possible of:
7 x Sumo Deadlift High-Pulls (32/24kg)
5 x Hang Power Cleans (135/95lbs)
Max Reps x Double-unders

Mobility WOD

CrossFit Endurance Rest Day (10.03.2012)

''Deadlift 3-3-3+ & Running J.T.'' (10.02.2012)

Warm-up Drills (10.02.2012)
Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
-Individual Mobility Drills (5 to 8 Minutes)

‘’Deadlift 3-3-3+’’ (10.02.2012)
Work through the following sets of Deadlift using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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

‘’Running J.T.’’ (10.02.2012)
For Time:
Run 400m
21 x HSPU
21 x Ring Dips
21 x Pushups
Run 400m
15 x HSPU
15 x Ring Dips
15 x Pushups
Run 400m
9 x HSPU
9 x Ring Dips
9 x Pushups

Post times/scaling of movements to comments.

Skill Development (10.03.2012)
21-15-9 of the following
L-sit (Cumulative seconds)
GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.02.2012)
''Heavy Tosh''
Use a Weighted Vest or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

''M.E. Back Squat & Bennett'' (10.01.2012)

Warm-up Drills (10.01.2012)
Run 800
Burgener Drill x 2 Rounds
2 rounds for Quality
5 x Deadhang Chin-ups
10 x Hand Release Push-ups
15 x Wall Squats
-Individual Mobility Drills (5 to 8 Minutes)

‘’Back Squat 1-1-1-1-1’’ (10.01.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 1-1-1-1-1

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

‘’Bennett’’ (10.01.2012)
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Mobility WOD

CrossFit Endurance WOD (10.01.2012)
''10 x Maximum Wattage Holds''
Bike: 10 Rounds of
1:00 (holding bodyweight for wattage) x :10 (maximum wattage)
Rest x 2:00
C2: 10 Rounds of
1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)
Rest x 2:00

Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.

Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.