Friday 031031

Rest Day

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Form follows function - WOD and Zone Diet - details in the November CrossFit Journal.

Thursday 031030

Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments:

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Only liver, haggis, and dogs could keep Lynne Pitts out of the winner's circle.

Tread carefully and slowly when jumping from correlation to causation. When does causality imply causation?

"The reward of a thing well done is to have done it."

- Ralph Waldo Emerson

Wednesday 031029

Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats

Post time to comments.

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Lani demonstrates three common grips for dumbbell swings.

New poll shows correlation is causation. The corpus of anti-fat research can be chalked up to the confusion of correlation and causation.

- Marcus Aurelius

Tuesday 031028

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Post time to comments.

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TJ Cooper of CrossFit East/Jacksonville SWAT runs silent and runs deep.

Ask of scientific claims, "is this relationship causal or correlative?" This might prevent embarrassment or premature death. Correlation does not prove causality.

"Thank God for competition. When our competitors upset our plans or outdo our designs, they open infinite possibilities of our own work to us."

- Gil Atkinson

Monday 031027

Rest Day

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Barry Cooper's contributions to the CrossFit community are immense. Barry brings an exciting balance of humor, intelligence, and athleticism. We salute him!

The purpose of life is to live a life of purpose.

- Richard Leider

The first low-carb book ever from 1869, Letter on Corupulence, by William Banting

Sunday 031026

Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips

Post load for deadlifts, reps for dips, and number of rounds completed in 15 minutes to comments.

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Lunge Races: Tanya Machnick and Matt Mast

The Awful Truth About Eating Grains, by Dr. Del Thiessen

"A knowledge of the path cannot be substituted for putting one foot in front of the other."

- M.C. Richards

Saturday 031025

Front squat 3-3-3 reps
3 sets max pull-ups
How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups

Post load for front squats, reps for pull-ups, and number of rounds completed in 15 minutes to comments

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Nobody's perfect. Straighten those arms, Greg

Why I Am Not a Vegetarian, by Dr. William T. Jarvis

"It is not death that a man should fear, but he should fear never beginning to live."

- Marcus Aurelius

Friday 031024

Clean 3-3-3 reps
3 sets max push-ups
How many rounds can you complete in 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups

Post load for cleans, reps for push-ups, and number of rounds completed in 15 minutes to comments

From the American Society for Clinical Nutrition: Fructose, weight gain, and the insulin resistance syndrome.

"I don't know what your destiny will be, but one thing I do know: the only ones among you who will be really happy are those who have sought and found how to serve."

- Albert Schweitzer

Thursday 031023

Rest Day

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Kettlebell levitation - an old Russian secret.

From the Weston A. Price foundation an article by Stephen Byrnes, PhD, RNCP: The Truths and Myths of Vegetarianism.

Wednesday 031022

For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups

Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.

Post time to comments.

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Fourteen-year-old Samuel "Shark" Kahn sailed into the record books on Friday becoming the youngest person ever to win a Melges 24 World title and probably the youngest open international class world champion as well.

Crew: Shark Kahn, Richard Clarke, Mark Christensen, Brian Hutchinson, and Brian Lee.

Tuesday 031021

Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutes

Total double unders on jump rope, all squats, and box jumps for both rounds and post to comments.

Life is ours to be spent, not to be saved.

- D.H. Lawrence 1885-1930, British Author

Monday 031020

For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.

Snatch from ground and catch as low as possible.

Post load and time to comments.

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The amazing Julia Atkins!

Sunday 031019

Rest Day

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Six people + three hours yields eight new pairs of parallettes. We're doing group workouts on parallettes. The return on this training makes them indispensable.

Saturday 031018

How many "L" Pull-ups can you do in 30 minutes?

Post reps to comments. Each counted rep brings the toes over the bar ahead of the chin.

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We found a tire bigger than Kurt's, so we're happy and so is Athena.

Friday 031017

Hang squat clean 21-15-10-6-3-1 reps.

Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.

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One-legged Tabata squats are a sure fire attack on the glutes. Use the right leg for the first interval and left for the second. Alternate in this manner for all 8 intervals. Score is average of least reps of four left leg intervals and least reps of four right leg intervals.

Thursday 031016

For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-ups

This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!

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Alternating right and left knuckles to ground, Dave Leys is demonstrating the "Jim Baker Standard for Excellence in Sit-ups." The namesake got caught pawning off ½ range sit-ups in a contest and inspired a brand new standard for everyone!

Wednesday 031015

Rest Day

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Future Parallettes.

Tuesday 031014

15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters

Post time to comments.

If you only read one book on health and nutrition this should be it.

It turns out that brain cancer doesn't like our diet: British Journal of Cancer Oct 6, 2003.

Monday 031013

Run 10K

Post time to comments.

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Your facility need not be equipped with a track to take advantage of measured runs. CrossFit is located in an industrial park and we've measured and marked from our gym door 100, 400, 800 and 1,500-meter loops. We call these "urban runs" and they are fraught with obstacles like mossy gutters, cars - moving and parked, and of course, dogs. For many of our athletes this has greater application and relevance than loops on a rubber track.

Sunday 031012

Max deadlift
Max bench press
Max squat

It's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.

Piedmont Design Associates has developed a pull-up and dip station, the "Iron Horse Boris" that attaches to a squat rack without taking up valuable floor space. Thanks to CrossFit Trainers Steve Khuong and Maya Garcia for the photos and link!

Saturday 031011

Rest Day

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Darrell Johnson, Kevin's cousin and director of fitness for 24 Hour Nautilus, presents "The Ten Commandments of the Gym" at our last certification seminar.

Friday 031010

For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups

Use 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.

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We've made great use of IronMind's "Olympic Husky Handle Dumbbell Bars" as a shortened barbell for thrusters. This has been an excellent tool to use in tight quarters and transports conveniently to the track.

Climbing legend John Gill saw climbing as an extension of gymnastics and it reflected in his training. He both enjoyed and emphasized rope climbing and still rings work in addition to his climbing. From his site, there are links to pictures of Gill doing a straight body press to handstand, one arm handstand, one armed front lever, one finger pull-ups, and one arm pull-ups with weights. (Much thanks to Dr. McCracken for the link!)

Thursday 031009

Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 reps

Rest 3 minutes between rounds. Post times to comments.

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Busted! When the heel comes up, the hip extensors' powerful contribution to the squat is blunted and sound mechanics are lost.

Wednesday 031008

5 rounds of:
Max Bench
Max Pull-ups

Ramp up to a near max bench, and within 30 seconds of racking the lift begin the pull-ups. Rest two minutes between rounds. Multiply the bench press load in pounds by the number of pull-ups completed for each round and post to comments.

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Travis Downing's first muscle-up. We welcome Travis Downing, Duffy Gaver, Kurtis Bowler, and Phil Mancini to the Muscle-up Club.

Tuesday 031007

Rest Day

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Fight Gone Bad

"The incredible efforts extended in the pursuit of "points" suggests an indispensable tool for the forging of men."

- Coach Glassman

Monday 031006

Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups

Post time to comments.

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CrossFit's October 3rd, 4th, & 5th Seminar/Certification:
Front Row (l-r): Jason Highbarger, Joey Pena, Matt Mast, Coach Glassman, Athena, Greg Amundson, Travis Downing
Back Row (l-r): Loyd Lewis, T.J. Cooper, Ed Conover, Phil Canto, Phil Mancini, James "Duffy" Gaver, Dave Leys, Kevin Johnson, Lauren Glassman

Sunday 031005

Seven round for time of:
Rope climb double up
7 Handstand push-ups

Double up is two ascents (from seated and back) of 25-foot rope without use of legs. Use parallettes for handstand push-ups and take ears below hands. Post time to comments.

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T.J., Matt, and Kevin relaxing at the CrossFit retreat.

Saturday 031004

Seven rounds for time of:
Deadlift 225 X 10
Push-ups max set
Run 400 meters

Post total push-ups (reps), time (seconds), and score (reps ÷ seconds) to comments.

Phil Mancini, Greg Amundson, and Duffy Gaver. A tough crew.

How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser.

- Lou Holtz (1937-, American Football Coach)

Friday 031003

Rest

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Couplets of fundamental movements, especially weightlifting or throwing exercises combined with classical calisthenic movements, are an inexhaustible source of super effective workouts.

In addition to mixing weightlifting and calisthenic movements selecting for antagonist functions further assures the completeness of the pairing and its impact. We can control reps, sets, pace, time, rest, load, and ordering of sets endlessly to create unique stressors within even a single combination of exercises.

Examples:
Wall ball and rope climb
Bench press and pull-up
Cleans and push-ups
Deadlifts and handstand push-ups
Front squats and muscle-ups
Kettllebell swing and sit-ups
Snatch and dip

Thursday 031002

For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters

Use same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments.

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Rob "When in doubt, choke em out" Davis represents the best of a growing CrossFit family in Virginia.

Wednesday 031001

Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

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October's CrossFit Journal, "Team Workouts: 6 Weeks of CrossFit for 10," lends PT instructors in the military/law enforcement and sports teams/clubs a hand in implementing CrossFit. Here Greg Amundson and Loyd Lewis demonstrate an effective spotting technique for the "two man pull-up," a staple of our group workouts.