August 2003

August 31, 2003

Sunday 030831

Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups

Double-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.


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Common Lousy Push-ups

  • Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

  • Piking: Sticking the butt up in the air. This is usually accompanying a rest

  • Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

  • Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

  • Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

  • Reaching: Reaching's most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

  • Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

  • Shorting: This is the worst and most common cheat where the cheater typically doesn't go all the way down. Not rising to the top is less common but still cheating.
  • Posted by lauren at 12:22 AM

    August 30, 2003

    Saturday 030830

    Complete 3 rounds for time of:
    Back Squat bodyweight 20 reps
    Run 800 meters

    Post time to comments.


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    Greg Amundson after rowing 1,000 meters, 45X50 rep thruster, and 30 pull-ups all in 6:00 minutes. Give it a try!

    Understanding Body Tension from USA Gymnastics.

    Posted by lauren at 12:25 AM

    August 29, 2003

    Friday 030829

    30-20-10 reps for time of:
    Alternating left and right arm, dumbbell snatch, 1/3 body weight

    Post time, load, and bodyweight to comments.


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    Christmas comes early to CrossFit. New Vulcan Racks, Pillars of Power, and Five Star Bench arrive from IronMind. Ordered on Tuesday, delivered on Thursday - world-class equipment all but gift wrapped. You'll not have to deal with too many vendors to learn to worship this company.

    Posted by lauren at 12:52 AM

    August 28, 2003

    Thursday 030828

    Rest Day

    false grip scabs_0049_th.jpg

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    Kelly's wounds show us the point of contact in the false grip.

    Posted by lauren at 12:06 AM

    August 27, 2003

    Wednesday 030827

    Deadlift 7 sets of 3 reps each.

    Post loads to comments.


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    Team 6 caught red-handed standing around doing nothing.

    Julia Atkins, 4, doing her first recorded pull-ups!!

    Posted by lauren at 12:15 AM

    August 26, 2003

    Tuesday 030826

    Complete 7 rounds for time:
    Squat clean 50% bodyweight 21 reps
    Run 400 meters

    Post time to comments.


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    Father and daughter Olympic Champions - George and Eva Twardokens.

    The International Network of Cholesterol Skeptics is an organization of scientists, physicians, other academicians and science writers who doubt that animal fat and high cholesterol play a role in atherosclerosis and cardiovascular disease.

    Posted by lauren at 12:20 AM

    August 25, 2003

    Monday 030825

    Three rounds, 21-15- and 9 reps, for time of:
    95-pound Thruster

    Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.


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    The development of presses to handstand, holds, and pirouettes on parallettes are essential to the CrossFit concept. You need to make or buy parallettes.

    Today's workout ("Fran") and detailed plans for these parallettes are featured in the September 2003 CrossFit Journal.

    "The happiest excitement in life is to be convinced that one is
    fighting for all one is worth on behalf of some clearly seen and deeply
    felt good."

    -Ruth Benedict
    (1887-1948, American Anthropologist)

    Posted by lauren at 12:20 AM

    August 24, 2003

    Sunday 030824

    Rest Day


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    The 6AM crew ("Team 6") finishing a rough week with one-armed snatch practice.

    Posted by lauren at 7:08 AM

    August 23, 2003

    Saturday 030823

    How many pull-ups can you do in 20 minutes?

    Post reps to comments.

    We've featured acclaimed science journalist Gary Taubes' work on dietary fat several times. Here from Taubes on is "The (Political) Science of Salt". It looks as though the case against dietary salt, like that against fat, is weak. ( is a treasure trove of debunked hysteria.)


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    Billy Perry, Jacksonville Sheriff's SWAT Officer, SWAT Olympics Champion, and devout CrossFitter on "Rest Day"

    Posted by lauren at 12:11 AM

    August 22, 2003

    Friday 030822

    How many handstand push-ups can you do in 20 minutes?

    No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.


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    In performance and spirit Kelly Moore is a true champion.

    Posted by lauren at 12:09 AM

    August 21, 2003

    Thursday 030821

    For time:
    150 Squats
    Run 800 meters
    150 Squats

    Post time to comments.


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    Brent's hand came apart doing pull-ups; the push-ups put it back together!

    From Girevik, Javorek's complexes.

    Posted by lauren at 12:04 AM

    August 20, 2003

    Wednesday 030820

    Rest Day


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    CrossFit Trainers Steve Khuong and Maya Garcia's gym in El Cerrito, CA

    Posted by lauren at 12:50 AM

    August 19, 2003

    Tuesday 030819

    Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.

    Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.


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    Jimmy Baker is the senior most member of the muscle-up club.

    Posted by lauren at 12:52 AM

    August 18, 2003

    Monday 030818

    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    In that order. Post time to comments.


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    Ameia Weaver continues the Weaver legacy.

    Physical culture, the appreciation of human performance and capacity, offers empowering lessons. Kids yearn for physical education, depriving them of this education is wrong.

    Here's an insider's look at the still rings.

    Posted by lauren at 12:45 AM

    August 17, 2003

    Sunday 030817

    "Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.

    How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)


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    Loyd back rolls to support. Here's the video of the same.

    Posted by lauren at 12:51 AM

    August 16, 2003

    Saturday 030816

    Rest Day


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    Loyd "skins the cat."

    Posted by lauren at 10:17 AM

    August 15, 2003

    Friday 030815

    By any progression of your choosing find a max deadlift and max bench press.

    Post lifts and body weight to comments.


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    The "planche press" (straight arm, straight hip, straight leg) to a handstand is the toughest press to handstand. We'll explore exercises developmental to the planche press in coming weeks.

    Posted by lauren at 7:28 PM

    August 14, 2003

    Thursday 030814

    Run 5K

    Post time to comments.


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    Loyd Lewis gets a little assist performing the "hollowback" (bent arm - straight hip - straight leg) press to a handstand. This is the fourth in our series of five presses to handstand and with the "stiff-stiff" is the second press of merit. This press is easily spotted with a gentle lift of the feet towards the handstand.

    From American Gymnast here's a midsection conditioning drill. Midsection workouts are perfect warm-up elements.

    Posted by lauren at 9:06 PM

    August 13, 2003

    Wednesday 030813

    For time:
    10 Pull-ups
    10 Two arm dumbbell swings
    10 Pull-ups
    10 Right arm push-presses
    10 Pull-ups
    10 Left arm push-presses
    10 Pull-ups
    10 Right arm snatches
    10 Pull-ups
    10 Left arm snatches
    10 Pull-ups

    Select either a 35, 55, or 70 pound dumbbell (or 1, 1½, or 2 Pood Kettlebell). Post load and time to comments.


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    Loyd Lewis doing clapping pull-ups. Send us pictures of your clapping handstand push-ups and we'll send you a Pukie T-Shirt.

    Posted by lauren at 12:40 AM

    August 12, 2003

    Tuesday 030812

    Rest Day


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    Eva Twardokens
    Olympic skier, CrossFit client, and now, CrossFit trainer

    Posted by lauren at 4:31 AM

    August 11, 2003

    Monday 030811

    At the rate of one muscle up every thirty seconds, how long can you continue?

    Work for thirty minutes and report reps to comments.


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    Left: Loyd, Liz, Jason, Dave, Maya, Steve, and Kevin finish a three day CrossFit Certification weekend. Right: Maya and Steve finishing their exam.

    Posted by lauren at 12:48 AM

    August 10, 2003

    Sunday 030810

    4 x 5 x (Cln+FS+PP+BS+PP+OHS)

    This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.

    The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!

    Rest as needed between sets. Post load to comments.


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    Our Greg Amundson at the 2003 California Police and Fire Games.

    Posted by lauren at 7:38 AM

    August 9, 2003

    Saturday 030809

    Three rounds for time:
    Run 400 meters
    1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
    12 Pull-ups

    Post total time to comments.

    CrossFit Norrth is hosting the first CrossFit Challenge this September 13. This workout is the competition. The current best-known time is Greg Amundson’s 8:25 from this afternoon. (Ha!)


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    Loyd Lewis performs the stiff-stiff (straight arm – bent hip – straight leg) press to a handstand. This is the first press of merit. Learn with the straddle and without. Done slowly, with control, and powerfully, this press is one of the most amazing displays of balance and power in sport. Work this press from the floor and parallettes.

    Posted by lauren at 12:42 AM

    August 8, 2003

    Friday 030808

    Rest Day


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    After learning the bent arm, bent hip, bent leg press to handstand, we want to learn and practice a straight-arm, bent hip, bent leg press.

    This press to handstand, like the bent arm - bent hip - bent leg press, is “training wheels” to the more elegant “stiff-stiff” (straight arm - bent hip -straight leg), “hollowback” (bent arm - straight hip - straight leg), and the toughest press to handstand, the “planche press” (straight arm – straight hip – straight leg).

    Posted by lauren at 12:02 AM

    August 7, 2003

    Thursday 030807

    Complete three rounds, 15-12-9 reps, for time of:
    Clean 135 lbs
    Ring dips

    Take your dips to muscle-up depth. Post time to comments.


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    There are five presses to handstand that we want to learn and practice. The first, and easiest is a bent arm, bent hip, bent leg press.

    Loyd simply shifts his weight slowly over his hands and presses to the handstand.

    The presses to handstand are an indispensable tool for improving strength, balance, coordination, accuracy, and agility.

    American Gymnast and Skills and Drills, two of our favorite sites, contain enough information to keep you engaged for years.

    Posted by lauren at 5:46 AM

    August 6, 2003

    Wednesday 030806

    Complete 3 rounds, 21-15-9 reps, for time.
    “Thruster” 85 lbs.

    Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.


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    Good posture on the left and bad posture on the right.

    “The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF.”

    MHF is evident to some degree in all but the most accomplished athletes or those who’ve trained to avoid it. We tell our best athletes that it will typically take three to five years to fully develop the hip’s explosive capacity where there are no signs of MHF postures or tendencies.

    MHF is, ultimately, the postures resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg extension to compensate for weak or non-existent hip extension.”

    - CrossFit Journal, January 2003

    Posted by lauren at 12:16 AM

    August 5, 2003

    Tuesday 030805

    Complete three rounds, 15-12-9 reps, for time:
    Deadlift 225 lbs
    Handstand Push-ups

    Take nose to ground on handstand push-ups. Partition deadlift and push-up sets as needed to get through. Post time to comments.


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    “Seven athletes doing pull-ups.” Anyone got eight?

    Much thanks to Dr. McCracken for keeping us abreast of gymnastics events and coverage - The organized sport of gymnastics is dying in the U.S., and we can help. Each of us needs to commit to attending at least one gymnastics meet before year’s end.

    The twelfth issue of our CrossFit Journal just went out marking the close of its very first year. Living up to your praises is an honor and challenge. Thanks for your support.

    Posted by lauren at 12:54 AM

    August 4, 2003

    Monday 030804

    Rest Day


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    Loyd Lewis is doing push-ups on the rings. This is a harder push-up with a bigger pec component than the parallettes or ground version.

    Tyler Haas’ Power Ring Training System features the ring push-up. Tyler is a good source for rings.

    “Unless you try to do something beyond what you have already
    mastered, you will never grow.”

    -Ralph Waldo Emerson

    Posted by lauren at 4:47 AM

    August 3, 2003

    Sunday 030803

    Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

    Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.


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    Loyd Lewis “Hollow Rocks.” Bow like the rail of a rocking chair. Only a very athletic contraction of the lower abs will prevent the “clunk” caused by a flat spot in the lumbar spine. Pull the xyphoid process, the little knot under the sternum, powerfully toward the pubic bone. Scoop the pelvis “under” and hold. Minimize the movement required to initiate the rocking. Done well the casual observer should have trouble detecting the cause of the rock. Learning to work and control the lower abs is a major athletic achievement.

    Check your progress by regularly going back to every three months and asking yourself if since last checking do you have greater intimacy, knowledge, or insight of the exercises, skills, or drills featured on this great site.

    Posted by lauren at 12:58 AM

    August 2, 2003

    Saturday 030802

    Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.

    Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).

    Repeat Tabata jump interval.

    Post first Tabata jump scores, number of sets for 50 pulls, and second Tabata Jump score. E.G., 12/3/9 (twelve jumps minimum in first effort/3 sets for 50 pulls/9 jumps minimum in second effort).


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    We are developing a series of high intensity team workouts that are maximally taxing to athletes of widely varying capacities and numbers of participants. Here two teams relay in a run, rope climb, and ring dip race.

    Posted by lauren at 12:08 AM

    August 1, 2003

    Friday 030801

    Clean & Jerk 15-12-9 reps.

    Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.


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    47-year-old man does front lever and back lever!

    The back lever, an “A” move (A-E where “A” is easiest and “E” hardest), (face down) will come easy. The front lever, a “B” move, is another story altogether. Practice the front lever by pulling straight arm straight body to an inverted hang and then lowering very slowly, again straight arm and straight body, back to the hang.

    “We have come to believe that the specificity of cardiorespiratory training adaptations to exercise modality is a function of an exercise’s lack of functionality. This suggests three things. One, a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two, a regimen of functional movements, developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities, which implies the third, there are varying qualities of cardiovascular fitness.

    The clear implication in light of our view of athletic training and more conventional practices is that the most efficacious tools available for metabolic conditioning are not generally employed. Until training regimens incorporate traditional resistance protocols (weightlifting and gymnastic/calisthenic) to replace or supplement traditional “cardio” modalities (bike, run, swim, etc.) athletic conditioning remains inferior.”

    - CrossFit Journal, August 2003

    Posted by lauren at 12:27 AM

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