Thursday...Power Endurance-Endurance Emphasis

[CrossFit San Elijo]

Multi-Modal Day, with an emphasis on Skill Development, Short Burst Intensity, and
Power Endurance-Endurance Emphasis


Dynamic Warmup:
Joint Mobility Sequence, Single/Double Under Progressions, Lateral Lunge, Samson, Pigeon Stretches, Hip Swings, Frog Stretch, True Bootstrappers... JJ's, CC's, Claps, Squat/Pushup Complex.


AMRAP 60 Second Short Burst Sprints--25 meters

Skill/Strength/Technique: Partner Pull-up Ladder 1>>6
Advanced: Chest to Bar, Bar Muscle Up Progression


WOD: 12 minute AMCAP (c= complex) Time Domain, Power Endurance-Endurance Emphasis.

Group A: Work at 30-60% 1RM of Press/Front Squat Load as a rule of thumb. The Goal is to utilize strategic short rest during the AMCAP to maintain intensity, though at these loads, without fixed rest cycles, it will not take us into a Power Endurance-Strength/Power Emphasis scheme, like, say a "5 rounds for time, rest 3 minutes between rounds, work at 85% 1RM. Make sense?

Complex =

6 Deadlifts
6 Bent Over Rows
6 Hang Power Cleans
6 Front Squats
6 Push Presses
6 Back Squats
6 Push Ups


Group B: AMRAP, 12 Minutes:

1 Round =

1 DB Hang Squat Clean
1 DB Forward Lunge Left
1 DB Forward Lunge Right
1 DB Push Press


Work to minimize rest cycles--

[CrossFit San Elijo]

Results: First Number is Shuttle Sprint, Second AMCAP or AMRAP number

Group A:
Doc: 6/5 (75#)
Steve: 6/5 (95#)
Buether: 6/4 (115#-95#)

6AM: Brett and Kevin did a 15 minute AMRAP

Brett: 5 @ 115#, sub 95# after 3 or 4
Kevin: 4 @ 95#

730AM Trainer WOD: Erik 5 @115#, subbed 95# after 4 to save my underwear.

Group B:
Lilia: 5/25 (#15 DB's)
Sean: 6/32 (#25 DB's)
Comy: 5/MOD WOD
Jeff: 6/....

[Jon Wilson]

Whoa...did Group A WOD at home. Decided to do 6 rounds for time. Used 95# - 15:40. Really slowed down on the last couple of sets. Great WOD.

[CrossFit San Elijo]

That's good Jon. I liked doing this too. Makes you want to go eat red meat by a fire afterwards

[Dr. Kevin Dette]

Definitely a good/tough one.

Confucius say “It does not matter how slowly you go as long as you do not stop.”

[Kevin Ramaley]

6:00 AM Brett 5.5 Kevin 4.5 (but who's counting)

Brett - I get the feeling we were the test subjects for the day!

Erik - Good to see you do this one. I thought you were crazy when you had me load 115 on my bar. When you said to be more explosive on my first set of press, I was gonna say "Hey, it's my first overhead of the day, and it's 6:15"

My body was in shock all morning and then I felt great.

Speaking of meat, the In Out Double Double Protein Style at 2 PM REALLY hit the spot!

[CrossFit San Elijo]

The Push Presses are the Gas. I'm looking forward to Crossfit Total, so everyone will be comfortable loading up % 1RM, which is the scheme we're programming now on Strength. 115# was a starting point, but I think you had it right at 95#.

Cheers!

[Brett Nakfoor]

Great WOD Erik. Ramaley, I'll have something for you shortly.

[Brett Nakfoor]

Kevin, This is what you will be doing after Michigan pastes your Nittany Lions. Drinking the Olde English 400 and beers on a keg.

http://www.bestweekever.tv/bwe/images/2008/12/Lion%20copy.jpg

[Brett Nakfoor]

Kevin, get used to this on Saturday. Go Blue!!!! Wolverines!!!!!

[Kevin Ramaley]

Olde English 800
Takes me back to my Coatesphilly days in high school !!
But if we win, I may step it up:

""Private Stock can best be described as the beer of champions. True men everywhere enjoy drinking Private Stock with a cigar or a steak (when they don't have any money for real beer). Some may say Private Stock is cheap, but they don't realize its true quality"" from beerpal.com

or

"I've only ever had this beer from a bottle. Gets progessively worse as it warms up but as the add says it does work everytime. The taste isn't that great but you feel cool drinking it knowing that Billy Dee drinks it!" from beerpal.com