''Two Hundo'' (02.08.2010)

Warm-up Drills (02.08.2010)
Row 500m (Worst Damper Setting)
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
Shoulder Dislocates (PVC)
Row 500m (Best Damper Setting)

Notes: Record Power Ratio and damper setting used for both 500m Row intervals.

''Two Hundo'' (02.08.2010)
Complete 10 Rounds for time of
10 x L-sit Pull-ups
10 x Wallball (20lbs/14lbs)

Post times to comments.

Skill Development (02.08.2010)
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats

CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.

Post distances to comments.

''Choose Your Own Adventure'' (02.05.2010)

Warm-up Drills (02.05.2010)
Row 1000m
''Burgener Drill'' (PVC)
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Clean x 3

''Choose Your Own Adventure'' (02.05.2010)
Take 6500lbs from ground to overhead anyway possible for time.

Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).

You may choose from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (02.05.2010)

Complete 100 x Ring Dips for time.

Form is primary, time component is secondary.

Post times to comments.

CrossFit Endurance WOD (02.05.2010)
Cover as much distance as possible in your sport's prescribed time.
Swim: 10 min TT
Bike: 15 min TT
Run: 15 min TT
C2: 10 min TT

Post distances to comments.

''Waterborne Helen'' (02.04.2010)

Warm-up Drills (02.04.2010)
Run 800m
15 x Goodmornings (45lbs)
15 x Back Squats (45lbs)
15 x Push Press (45lbs)
15 x Bent Over Rows (45lbs)
Hip Mobility Complex

Notes: The barbell is in a low back squat position across the shoulders for goodmornings. Bent over rows are executed with an underhand grip on the barbell, torso parallel to the deck.

''Waterborne Helen'' (02.04.2010)
Complete 3 Rounds for time of
21 x KB Swings (24/16kg)
12 x Chest-2-Bar Pull-ups
500m Row

Post times to comments.

Skill Development (02.04.2010)
3 Rounds at your own pace of
Handstand Push-ups x 5
Handstand Hold x :20
GHD Sit-ups x 25

Notes: Scale as needed in order to ensure complete, full range of motion handstand push-ups.

CrossFit Endurance WOD (02.04.2010)
5 x Big Interval Repeats
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments.

''The 9 Fundamental Circles of Hell'' (02.03.2010)

Warm-up Drills (02.03.2010)
500m Row
12-9-6 reps each of
Deadhang Pull-ups
Push-ups
Abmat Sit-ups
Box Jumps (20'')

''The 9 Fundamental Circles of Hell'' (02.03.2010)
This WOD is one of the garage crucibles we used to instill a deep understanding of the fundamental movements in our original crew of CrossFitters. One such athlete, Mr. Sock Foul himself, recently returned from a tour overseas and we thought this would be a perfect time to reintroduce an old nightmare of a WOD. While definitely challenging in the stamina and endurance domains of fitness the primary emphasis here is for each athlete to demonstrate correct technique across all nine fundamental movements while under duress.

The link below is to the original post/day that we did this WOD, the nostalgia is thick when going back there and reading of everyone's epic triumphs.

Original Post

The Round/Rep Scheme Explained...
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. The order of movements added each round is as follows (check the image for the table chart we used to keep things simple):
Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

CrossFit Endurance Rest Day (02.03.2010)

''Pyramid Jackie'' (02.02.2010)

Warm-up Drills (02.02.2010)
80 x Single-Unders
15 x Burpees
15 x Jumping Pull-ups
15 x Medicine Ball Cleans
40 x Double-Unders

''Pyramid Jackie'' (02.02.2010)
500m Row
25 x Thrusters (45lbs)
30 x Pull-ups
25 x Thrusters (45lbs)
500m Row

Post times to comments.

Skill Development (02.02.2010)
4 Rounds at your own pace of
:15 x L-sit/V-sit (Paralettes)
15 x Back Extensions

CrossFit Endurance WOD (02.02.2010)
Swim, Bike Run, or Row (C2)
3 Rounds of the following with 2 minutes rest between efforts;
:30 sec on x :30 sec off,
:30 sec on x :25 sec off,
:30 sec on x :20 sec off,
:30 sec on x :15 sec off,
:30 sec on x :10 sec off,
:30 sec on x :05 sec off,
:30 sec on x Done

Post total distance covered for each round to comments.

''Max Effort Back Squats'' (02.01.2010)

Warm-up Drills (02.01.2010)
Row 1000m (Damper Setting on 3)
9 Fundamentals x 7 reps each (PVC)
Shoulder Dislocates (PVC)
Back Squat Warm-up Sets/Reps as needed

Notes: The epic devastation planned for today was bumped back to Wednesday. While this change in the order of WODs will allow for better numbers on our back squat max efforts, it is primarily because certain athletes couldn't make it in today and the thought of them missing out on such a special pain-festival was unbearable.

''Max Effort Back Squats'' (02.01.2010)
Back Squat 3-3-1-1-1

Post loads to comments.

Skill Development (02.01.2010)
18-15-12-9 reps for time of
Ring Push-ups
Pull-ups

CrossFit Endurance WOD (02.01.2010)
Hold pace at 85-90% RPE
Swim: SC:12min, LC:15min, U:20 min
Bike: SC: 30min, LC: 35min, U: 45min
Run: SC:20min, LC: 35min, U: 45min
C2: SC:12min, LC: 15min, U:20 min

Post distances to comments.

''Four Square'' (01.29.2010)

Warm-up Drills (01.29.2010)
3:00 x Single-Unders
15 x Jumping Pull-ups
15 x Burpees
Samson Stretch

''Four Square'' (01.29.2010)
Complete 4 rounds for time of
Row 250m
50ft x Walking Lunges
12 x Box Jumps (24'')
9 x Pull-ups

Post times to comments.

Skill Development (01.29.2010)
Enjoy the arctic weekend and rest up for Monday's epic challenge.

CrossFit Endurance WOD (01.29.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 5 min off,
4 min on x 4 min off,
3 min on x 3 min off,
2 min on x 2 min off,
1 min on x Done

Post Distances to comments.

"The Chief" (01.28.2010)

Warm-up Drills (01.28.2010)
Row 750m
2 Rounds of
9 x Push-ups
9 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
9 x Front Squat (45lbs)
18 x Walking Lunges

"The Chief" (01.28.2010)
Complete as many rounds as possible in 3 minutes of
3 x Power cleans (135lbs)
6 x Push-ups
9 x Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Skill Development (01.28.2010)
3 Rounds at your own pace of
25 x Back Extensions
25 x GHD Sit-ups

CrossFit Endurance Rest Day (01.28.2010)

''Frozen Shoulder Syndrome'' (01.27.2010)

Everyone at the Stable knows Dewy is a seriously dedicated CrossFitter.

It's evident in the way he throws himself into the fires of the WOD every day, always striving to exert himself to the max regardless of what each task might be or the potential pain associated... This type of mental disposition is something we recognize and respect, as it's what drives people like Dewy to new levels of achievement, it's what lets him come away from each trial by fire a more capable, proficient and fit athlete.

Congratulations, Dewy, we can not wait to see where you take this thing next.

Warm-up Drills (01.27.2010)
Row 500m (Damper Setting on 7)
9 Fundamentals x 7 each (45/20lbs)
Shoulder Dislocates (PVC)
Row 500m (Damper Setting on 4)

Notes: Find and record your power ratio for each 500m Row Interval. To determine your power ratio (for a particular distance, damper setting) take your avarage watts produced over the work interval and divide it by your bodyweight. Make sure you continue to collect this kind of information, as a small 500m Row piece will not provide you with the same quality of information that average wattage over a 3 or 5km would.

''Frozen Shoulder Syndrome'' (01.27.2010)
Complete the following for time:
Run 800m
20 x Pull-ups
15 x Push Press (115/75lbs)
20 x Pull-ups
15 x Push Press (115/75lbs)
20 x Pull-ups
15 x Push Press (115/75lbs)
Run 800m

Post times to comments.

Skill Development (01.27.2010)
10 Rounds at your own pace of:
1 x Left Leg Pistol (one-legged squat)
1 x Right Leg Pistol (one-legged squat)
5 x Overhead Squats (45lbs)

Notes: Use scaling as necessary to assist with developing these movements.
The links below will bring you to a series of video clips in which Adrian Bozman (a Coach/Trainer for both San Francisco CrossFit and CrossFit HQ) provides a wealth of insight into developing the pistol. These video articles are being shared through the CrossFit.com site as a publication of the CrossFit Journal. Poking around in the archives or exercise demo section on the Main Site will always be an excellent way to learn.

Adrian Bozman Trains the Pistol Part 1, CrossFit Journal
Adrian Bozman Trains the Pistol Part 2, CrossFit Journal
Adrian Bozman Trains the Pistol Part 3, CrossFit Journal

CrossFit Endurance WOD (01.27.2010)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries.
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat.
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

''Heavy Deadlifts'' (01.26.2009)

Warm-up Drills (01.26.2010)
Row 500m
15 x Medicine Ball Cleans
15 x KB Swings
Deadlift Warm-up Sets/Reps

"Max Effort Deadlift Singles" (01.26.2010)
Deadlift 1-1-1-1-1

Post loads to comments.

Skill Development (01.26.2010)
5 Rounds for time of
15 x Burpee Pick-ups (45/25lbs)
15 x Knees-2-Elbows

Notes: Perform a Burpee Pick-up with your chest centered over a bumper plate or odd object on the ground (25/45lbs in this case). When jumping your feet from the prone push-up position towards your hands grab the item and take it anyway possible from ground to overhead. Bring the item back down and place it beneath you, moving directly into your next Burpee Pick-up. A dropped object from any height negates the previous repetition.

Post times to comments.

CrossFit Endurance WOD (01.26.2010)
''Time Trials''
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT

Post times to comments.

''Blue Monday'' (01.25.2010)

Warm-up Drills (01.25.2010)
Row 1000m
2 Rounds of
10 x Dead-hang Pull-ups
10 x Push-ups
10 x GHD Sit-ups
10 x Air Squats
20 x Double-Unders
or
80 x Single-Unders

''Blue Monday'' (01.25.2010)
Complete as many reps as possible for each time/movement interval:
2:00 x Double-Unders
2:00 x Wallball (20lbs)
1:30 x Double-Unders
1:30 x Wallball (20lbs)
1:00 x Double-Unders
1:00 x Wallball (20lbs)
:30 x Double-Unders
:30 x Wallball (20lbs)

Post total points to comments.

Skill Development (01.25.2010)
5 Rounds of
:10 x Ring L-sit
3 x Ring Dips
:10 x Ring Support

CrossFit Endurance WOD (01.25.2010)
8 Rounds of (:20 max effort x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Your Worst Damper Setting.

Post distances to comments.

''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)

Warm-up Drills (01.22.2010)
800m Run
Samson Stretch

''Burgener Drill Clean Sequence''
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Clean x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Clean x 3

Notes: Start Round #1 of the ''Burgener Drill'' with a wooden dowel or length of PVC pipe before moving up to a 45lb Barbell for Round #2.

''Row, Ring Dip, H.S.Clean, Burpee Met.Con.'' (01.22.2010)

Complete 21-15-9 reps for time of the following:
Row (calories)
Ring Dips
Hang Squat Cleans (115lbs)
Burpees

Post times to comments.

Skill Development (01.22.2010)
Complete the following at your own pace:
L-sit/V-sit Hold x 30 seconds
Abmat Sit-ups x 30
Hollow Rock x 15 (2-count reps)
Knees-2-Elbows x 15
Prone Plank Hold x 1 minute

Video Link: Coach Tucker's educational video on the ''Hollow Rock''

CrossFit Endurance Rest Day (01.22.2010)

''Fr-AMRAP'' (01.21.2010)

Warm-up Drills (01.21.2010)
Speed Rope x 3:00
18 x Jumping Pull-ups
Speed Rope x 2:00
18 x Thrusters (PVC)
Speed Rope x 1:00

''Fr-AMRAP'' (01.21.2010)
Complete as many rounds as possible in 20:00 of
10 x Thrusters (65lbs)
10 x Pull-ups (Chest-2-Bar)

Notes: CrossFitters that have developed Chest-2-Bar Pull-ups should execute them for as long as they are able to over the course of the ''AMRAP''. If at any point during the WOD an athlete reaches their performance limit for C2B's they may substitute in traditional ''chin-over-bar'' Pull-ups. If such a substitution becomes necessary make sure to record, and then post (along with individual score in the comments section), the round in which the change occurred.

Post rounds completed to comments.

Skill Development (01.21.2010)
Complete the following at your own pace, rest as needed between rounds.
21 x Back Extensions
21 x Hip Extensions
21 x Hip and Back Extensions

Video Link: Back Extension, Hip Extension, Hip and Back Extension

CrossFit Endurance WOD (01.21.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off
1 min on x 3 min off
1 min on x 3 min off

These interval sets are to be done at maximal effort.

Post distances to comments.

''Tabata Thrash-Up II.'' (01.20.2010)

Stable News
Opening the gym on Tuesday was like falling down a rabbit hole. Blinking several times and rubbing my eyes did nothing to diminish what I assumed was an early morning hallucination ... somehow our two lonely plyo-boxes had procreated overnight.
For CrossFitters to question such a miracle would have been blasphemy, instead our morning crew put these wooden wonders to use the best way possible; for time. The post-wod decision was unanimous, the boxes were absolutely not mirages. Everyone's legs agreed.
It took a bit of sleuthing but I finally learned who had gifted us these tools of our trade; Walter!

Walter trains with the dedicated athletes in our late afternoon Pain-Circus, and we all owe him a serious, ''Thank you''.
Expert craftsmanship skills are immediately evident, each box is heavy duty enough to easily withstand all the airborne hatred our athletes can produce. We can't thank Walter enough for the time and effort he spent helping take our facility to a new level.

Our family here at CrossFit New Hampshire has become something very special;
A unique community of athletes built around and drawn to distinct qualities of character rarely encountered among our peers in other venues of society.

Warm-up Drills (01.20.2010)
Run 800m
9 Fundamentals x 7 Reps Each (45lbs/20lbs)
Shoulder Opening Drill (Wall)
Hip Mobility Complex
Foam Roller

''Tabata Thrash-Up II.'' (01.20.2010)
Alternate between the following two movements for
16 intervals of
(:20 max reps x :10 rest)
Push-ups
Sit-ups (GHD or Anchored)

Post lowest score for each movement to comments.

Skill Development (01.20.2010)
Row 1000m for time.

Notes: Damper settings should be what currently provides you with your best power ratio. This will be the first of many trials by fire, keep collecting that data!

Post times, settings, power ratio over the 1000m, and any notes so far interpreting rowing technique pro's and con's.

CrossFit Endurance WOD (01.20.2010)
90% of best time for your set distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post distances to comments.