September 7, 2004

Tuesday 040907

Rest Day


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L-sit war between Carrie Klumpar and Aaron Katz at CrossFit North.

If limited to only 5 exercises for your lifetime, what would you pick?

Post to comments.

Posted by lauren at September 7, 2004 7:00 PM

Knees straight and point your toes people!

Comment #1 - Posted by: Cesar. at September 6, 2004 7:40 PM

Are we limited to equipment too?

Comment #2 - Posted by: Cesar. at September 6, 2004 7:43 PM

The five exercises I would choose are thrusters (barbell or dumbbell), back extensions, crunches, dips & pullups.

The more I think about it I would replace the thruster with the clean 'n'Jerk and all its variations (squat cleans, push press, power clean etc.) Does that count as more than one exercise?

Comment #3 - Posted by: PM at September 6, 2004 7:45 PM

1. Swimming
2. Squats
3. Pushups (so many variations!)
4. Pullups
5. Dips

Comment #4 - Posted by: Matt G. at September 6, 2004 7:46 PM

Tabata squats
running/swimming or burpees

These are the ones I would do on an island if my plane crashed.

Comment #5 - Posted by: Michael P at September 6, 2004 7:51 PM

In no particular order:

Press to handstand
Clean & Jerk
Jump Rope

Comment #6 - Posted by: John McCracken at September 6, 2004 8:01 PM

Clean and Jerk

Guess my abs are gonna get a break...

Comment #7 - Posted by: Ambient at September 6, 2004 8:08 PM

squat(leg press)
bench press
treadmill jog

Comment #8 - Posted by: guy melton at September 6, 2004 8:31 PM

Tough, as I'm still learning the value of pain and Pukie. That said:
Rows on the C2
"The Bear" (great 5-in-1 exercise)
pull ups
JBS Sit ups
That should cover the body well enough

Comment #9 - Posted by: Ron N. at September 6, 2004 8:33 PM

Clean & Jerk (explosion, strength, coordination, timing, balance, accuracy)
Overhead squat (strength, hip flexibility, stabilization, balance)
L-pullups (entire upper body)
Handstand pushups (strength, balance, reversed blood flow)
Burpees (chest, abs, lungs, Pukie, endurance, jumping, Pukie)

Comment #10 - Posted by: Tony B. at September 6, 2004 8:41 PM


Comment #11 - Posted by: sean at September 6, 2004 8:50 PM

clean and jerk
rope climbing (in all it's lovely variations especially L style, can't do it yet but if i had it as one of the five i'm sure i'd get it eventually)
and glut ham situps (because i could rest upside down w/ my head below my heart and because they are so fun)

by the way what is "The Bear"?

Comment #12 - Posted by: Nicole at September 6, 2004 9:03 PM

Squats (weighted or Body Wt)

VADM James Stockdale, USN (ret) was imprisoned in the North Vietnam prison system over 7 years. Crippled from beatings and torture, he still managed to perform 400 push-ups a day--even in leg irons.

Comment #13 - Posted by: Thompson at September 6, 2004 9:27 PM

My five choices would be

1.) L-sits
2.) Clean & jerk
3.) Muscle up
4.) Handstand pushups
5.) Rowing

Comment #14 - Posted by: Matt McManmon at September 6, 2004 9:37 PM

re-reading crossfit journal #7 i did 50 honest push-ups a row. it was not easy, my bjj instructor said hey why are you so red in the face??
now i'm after 10 hspu but i can only do negatives at the moment so it may take some time.
my 5 choices:
1 all those push-up variations, inc hspu !
2 pull ups
3 squats, no weight, front, back , hindu and 1 leg
4 clean and jerk
5 yoga sun salutes (this might be pushing the criteria with so many in one, but hey, what's a burpee but a combo?)

Comment #15 - Posted by: Tim 'crack' H at September 6, 2004 11:30 PM

Nice question - is this going to affect the next load of WODs?

My five would be:

1. Pull Ups
2. Hand Stand Press Ups
3. Deadlifts
4. Clean and Press
5. Dips

Comment #16 - Posted by: fish at September 7, 2004 12:01 AM

1- Rings (muscleup if I have to choose one movement on them)
2- Burpees (hate them a lot but you can't argue with their effectiveness)
3- Clean and Jerk
4- Tuck ups
5- Rowing

Can I still train in MMA/BJJ? I guess martial arts are sports, not exercises, so I don't think they count. You could argue that about rowing though... and running. I'm reading too much into this, aren't I?


Comment #17 - Posted by: Dan S. at September 7, 2004 1:30 AM

1. Deadlift
2. Clean and jerk
3. Farmers Walk
4. Muscle ups
5. Sprinting

Comment #18 - Posted by: Graham at September 7, 2004 2:45 AM

Clean & jerk

Comment #19 - Posted by: Kali at September 7, 2004 4:37 AM

Pull ups
Overhead Squats
Bench press

Comment #20 - Posted by: Fred at September 7, 2004 4:51 AM

1. C&J
2. Muscle-ups
3. Snatch
4. Burpees
5. Sprinting

I've never even been on a pair of rings, but the muscle-ups combine the pullup and dip and allow me an extra exercise to put in. :)

C&J and Snatch are nice as you get all the various components of them as well (hang squat clean, push press/jerk, squat clean, OHS).

Comment #21 - Posted by: Chris Forbis at September 7, 2004 4:55 AM

In no particular order:
Snatch grip Deadlift (since it emphasizes a greater range of motion than Regular deadlifts)
Pistols (obviously a great exercise and they impress the bejesus out of anyone in the weights room, even the big guys - flexibility, balance, strength)
Pullups (obviously)
Handstand pushups (great upper body exercise and balances out the pull-ups, or perhaps I've just been reading too much Ian King)
One arm snatches DB, KB or BB(power development, as well as being demanding in terms of balance, anaerobic capacity, core strength and just plain FUN! (That is, after all, why we do this))

I think this little lot is a well balanced selection - something for everything.

Comment #22 - Posted by: McBain at September 7, 2004 4:56 AM

1. Olympic style squats-close stance, ass-to-grass.

2. Power Clean and jerk with 2" bar (axle)

3. Stone lifting: all types from the lovely atlas stones to barn stones, and stones found in nature.

4. Pull-ups (include muscle ups)

5. Running (sprints, sled pulls, weighted runs, long distance runs, etc.)

Thats my list!

Comment #23 - Posted by: Rick at September 7, 2004 5:03 AM

SPRINTING 400-800 meters
Overhead Squats
Clean and Jerk
In my next of 9 lives lives it would be:
Box Jumps
Turkish get-ups
In my next one ...
Farmers walk
rope climb
clapping pushups
And so on and so on ....

Comment #24 - Posted by: TJ at September 7, 2004 5:39 AM

Does it have to be exercises we can actually perform yet (I can't do 3 and 4 yet and have never tried 5)?

1. Clean and jerk
2. Snatch
3. Lever pull-ups
4. Planche push-ups
5. Uphill sprints while dragging a sled and carrying two dumbbells - one in a farmer's walk position and the other in a waiter's walk position. I'll have to start out light.

Comment #25 - Posted by: Ryan Atkins at September 7, 2004 5:39 AM

Hill Sprints


Squat Snatches


Sledgehammer Swinging-with a 16, not those wimpy 10ib sledges-

Comment #26 - Posted by: Matt Toupalik at September 7, 2004 5:51 AM

Clean and Jerk

Comment #27 - Posted by: barry cooper at September 7, 2004 6:08 AM

All you studs scare me, with the exercises you want to do. I did do weighted pullups this morning: 25 pounds x5, 45x3, 70x2, 80x1, 80x1, 90x1, 90x1, 90x1, 25x10. Bw 185: the real champ in this department is surely Kelly, if not Steve with his otherworldly 180. Kelly is right: doing weighted pullups helps on increasing regular reps.

Comment #28 - Posted by: adam at September 7, 2004 6:53 AM

Handstands and every variation of them including cartwheels and one handed stuff.

clean and jerk

glute ham sit ups

muscle ups (as someone pointed out then I get my rings and have both dips and pull ups!)

Can I have Judo practice as one exercise??? If not, then something in gymnastics where I have that lovely feeling of flying through the air - maybe some flips or something on the rings.

Comment #29 - Posted by: Beth at September 7, 2004 7:19 AM

5 exercises
kb snatch

Comment #30 - Posted by: Jason at September 7, 2004 7:23 AM

12oz curles alternating hands
thumb presses via remote
40 winks
countless fridge door pulls
20 roll overs(can be done simultaneous with 40 winks)

Comment #31 - Posted by: eric at September 7, 2004 7:53 AM

Let's see:
1. Deadlift (I'd have to keep them, they've done so much for me already)
2. Pullups (I hate them, but I love em, too)
3. HS Pushups
4. Dips
5. Snatch (can't do them that well yet, but I had to include something with a squat variation in there)

I would have to include hitting the Thai Pads/Focus Mitts/Heavy Bag, but we'll consider those sport-specific drills instead of exercises.

Comment #32 - Posted by: Matt A. at September 7, 2004 7:57 AM

1. C&J
2. Muscle Ups
3. Rowing
4. Squats
5. Pull Ups

Comment #33 - Posted by: Brad at September 7, 2004 8:07 AM

Burpees (I do mine with a sit up after the push up)
Muscle ups
Clean and Jerk

Comment #34 - Posted by: jjones at September 7, 2004 8:19 AM

1) Full Squat Clean and Jerk
2) Running/Sprinting
3) Muscle-Up (When I can do one, until then, pull-up+variations)
4) Barbell Back Squat
5) Straight-Body Lift (Dragon Flag) or similar gymnastic abdominal exercise.

Comment #35 - Posted by: Ross Hunt at September 7, 2004 9:28 AM


The Bear is a sequence of barbell lifts. It is something like:

Clean, push-press from rack, back squat to push-press off shoulders. Variations are endless. The version I have done is: Clean, front squat to push-press (thruster), overhead squat, back squat to push-press. Check:

for more. Enjoy!

Comment #36 - Posted by: Ross Hunt at September 7, 2004 9:35 AM

Burpees with pushups
Ring dips

Comment #37 - Posted by: Mike Y at September 7, 2004 10:41 AM

A little slow paced active recovery day:

TSC pistols, TSC pullups and full range HSPUs using 12" stools for depth.

5 x bwt pistols, 20# pullups, 5 HSPUs
4 x 26# pistols, 30# pullups, 4 HSPUs
3 x 36# pistols, 40# pullups, 3 HSPUs
2 x 44# pistols, 50# pullups, 2 HSPUs
1 x 52# pistol, 60# pullup, 1 HSPU
1 x 62# pistol, 70# pullup, 1 HSPU

I was thinking of finishing with a little clubbell work, but my forearms are fried from the clubbell punishment/lesson Lynne was kind enough to inflict upon me. Lynne - with as much clubbell mastery as you have, you must have a grip of steel.

My choices for today's question:

1. "De-sissyfied" burpees including pushups and pullups/muscleups
2. Thrusters
3. Deadlift
4. Full range HSPUs from stools or chairs
5. Running

Comment #38 - Posted by: kelly moore at September 7, 2004 12:12 PM

1. All Squatting movements including front, rear, and deadlift.
2. L Pull ups
3. All Push up movements including Handstand push ups
4. Clean & Jerk
5. Rowing

Comment #39 - Posted by: Andy P. at September 7, 2004 12:26 PM

The Bear w/ variations
Burpees w/ variations
Running in all forms (sprints, hills, LSDs, sleds, etc)
1 arm lifts on a 2" diameter bar

Here's another question, if you could only have three pieces of equipment in your home gym...

Comment #40 - Posted by: Alex at September 7, 2004 12:52 PM

The good ones are already taken. I guess my EZ Curl Bar Skullcrushers, Machine Curls, Calf Raises, Crunches, and Step Aerobics idea is passe.

My list...

1. Deadlift
2. Farmers Walks
3. Squat Clean and Jerk
4. Squat Snatch
5. Pullups

Hmmm, interesting addition of #5. Coach Glassman has got to me...

Comment #41 - Posted by: Danny John at September 7, 2004 1:03 PM

1. Muscle-up (Back, Bi, Chest, Tri, Shoulders)
2. Clean and Jerk (Just about everything)
3. HSPU (Shoulders, Tris, Chest, + balance)
4. Running (Legs, Lungs, Heart)
5. Burpees (Legs, Chest, Tri, Abs)

That should pretty much do it.

By the way, what exactly are "pistols?" I'm still quite new at this and they aren't described on the "exercises" page. Thanks.

Comment #42 - Posted by: Eric 2 at September 7, 2004 1:30 PM

Could someone explain what the "Bear" is?


Comment #43 - Posted by: Corey at September 7, 2004 2:01 PM

I would choose on the basis of two things: real life activety, and the thought that these are the only five exercises i get to do. there for each exercise must encumpase as much movement as possible. for instance instead of the normal clean & jerk, do the bear, which contians more squating.
my exercises:
1. the bear(in varitions in speed and reps)
2. the muscle up(hits both pullups & dips)
3. deadlift( for strength, include all variations)
4. knees to elbows(harder than sit-ups therfore better,they also teach muscle groups to work together)
5. running( keep the lungs and legs in shape, with hills, sprints, or long distance)

Comment #44 - Posted by: Reed at September 7, 2004 2:33 PM

Pistols are one legged squats with the un-used leg sticking straight out in front of you, parallel to the ground.

The 'Bear' has already been explained a few posts back.

Comment #45 - Posted by: jjones at September 7, 2004 2:56 PM

Eric 2,
Pistols are one-legged squats with the other leg held straight out in front. If you search the site with "pistols" Kelly and others have given excellent descriptions and links.

Click the link above (in Ross Hunt's explanation) for a complete description.

Comment #46 - Posted by: Tony B. at September 7, 2004 3:15 PM

1) L Muscleup on rings
2) Burpee (w/ the pushup and jump for height)
3) Bear (I like complexes, Lincoln, & John Davies are great sources for complexes)
4) Running (focus on hill sprints)
5) Sledge hammer swings into a tire or wheel barrel pushing would round out the list

Other candidates:
1) Turkish Getup (1 and 2 armed)
2) Bridge (Matt Furey style)
3) Mahler's Bodyblaster
4) Yoga Sun Salutation
5) Squats (especially Overhead, pistols, Tabata & jump squat)
6) Snatch, cleans, & Olympic lifts
7) Bear runs w/ a Lifeline Powerwheel
8) Pushups, especially (handstand & hindu pushups)
9) Rowing
10) Jumprope
11) Swimming (underwater)
12) KB Swing
13) Side Press or 2 Hand anyhow
Pavel advocates some great lifts, I also like the Saxon Sidebend)
14) Windshield Wipers
15) Behind the neck military presses from a deep squat position
16) Rope climbing
17) Box Jumps
18) Cartwheels, handsprings, and rolls
19) Inchworms
20) Grasshoppers
21) A Noah's Ark routine
22) Dead lifts

Comment #47 - Posted by: Mike at September 7, 2004 3:59 PM

Ross, Thanks for posting the link on the Bear.
Eric, LMAO. That has been my standard workout while on vacation, especially the 12 oz. curls!

Comment #48 - Posted by: Ron N. at September 7, 2004 4:05 PM

Comment from MMA the other day, directed at me by a classmate: "Don't you ever get tired?"

Yes. Just not as fast as most non-crossfitters it seems. This inspired my new idea for a crossfit motto:

"Crossfit- Gas For Days"


Comment #49 - Posted by: Dan S. at September 7, 2004 4:31 PM

Today's fun consisted of working on the kettlebell tossing Kelly showed me, and a bunch of clubbell fun.

5 desert island exercises (assuming a well-equipped island)

Bench press
Kettlebell swings
Bear complex or Mahler body blaster tie for 5th.

Off to work on some Turkish get-ups...

Comment #50 - Posted by: Lynne Pitts at September 7, 2004 5:30 PM

Hey there

Yeah, tough one but here goes:

1. Clean + Jerk
2. Overhead Squat(thank you Dan John 4 the inspiration!)
3. L-Pullup
4. 1 Arm DB Clean + 3Press
5. Farmer's Walk(REALLY HEAVY)

It's an interesting exercise to think about - I feel so cheated having to give only 5 but at least ours are mostly multi-joint ... think of the trouble that all the isolationist bodybuilders will have picking only 5 exerises!!

Graham Dean, SA.

Comment #51 - Posted by: Graham at September 9, 2004 2:43 PM
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