The Unknown & The Unknowable

Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know. - Greg Glassman

This week will be just that...

REST DAY

REST DAY - SUN, 27NOV11

The WOD - SAT, 26NOV11

• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
  

The WOD - FRI, 25NOV11

• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
  

The WOD - THUR, 24NOV11

HAPPY THANKSGIVING!!

• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
  

The WOD - WED, 23NOV11

• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
  

The WOD - TUES, 22NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

TAKE-OFF

For time:
Advanced
• With Body Armor
  
  
  
  Rx
  
• 100x AbMat Sit-ups
  
• 90x WBS, 20/15#
  
• 80x Push-ups
  
• 70x Box jumps (20 inch)
  
• 60x Jumping Pull-ups
  
• 50x Lunges
  
• 40x Jumping Ring Dips
  
• 30x 4 count Flutter Kicks
  
• 20x Burpees
  
• Run 500m
  
  
  
  
  Intermediate
  
• 10 reps less at each station
  
  
  
  Novice
  
• 15 reps less at each station
  

Post time, rounds or load to comments