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January 2004
January 31, 2004
January 30, 2004
Friday 040130Five rounds for time of: Post time to comments. The Dog Pound's new climbing wall. Here's an interesting reference on obstacle courses: http://www.military-pentathlon.org/Download/Obstacle_guide.pdf Posted by lauren at
8:24 PM
January 29, 2004
Thursday 040129Five rounds for time of: Post time to comments.
Mr. Pink, the Dog Pound's fabricator at work on the Dog Pound's latest addition. CrossFit fabricators like Mr. Pink and Nick Massman have inspired a number of us to try our hand at homemade equipment. Dave Werner of CrossFit North has taken up welding in a fit of equipment envy. On the subject of fabrication, no one has offered as many good ideas as "Aptdwler" of Fight Training: http://www.geocities.com/fightraining/ Check out his apartment weightroom! http://www.geocities.com/fightraining/livingroom.htm Posted by lauren at
8:19 PM
January 28, 2004
Wednesday 040128Five rounds for time of: Post time to comments.
Mike Burgeners "The Patch." This is an extension of Mike's Gym, www.mikesgym.org, where modern gladiators are forged. The trainasium has always been a staple of parachutists' training: http://members.aol.com/awat6/TRAINASIUM___GENERAL.JPG
Posted by lauren at
8:14 PM
January 27, 2004
Tuesday 040127Rest Day
Robb Wolf was presented with CrossFit's highest honors last weekend, our Coach's Certificate, which is awarded to individuals whose efforts have significantly expanded the CrossFit community, advanced the CrossFit methodology, and developed standout athletes. Congratulations to Coach Robb Wolf!
Posted by lauren at
6:24 PM
January 26, 2004
Monday 040126For twenty minutes: Post rounds completed to comments. Calculate completed run and completed thrusters as half rounds. 
Look what we've done. A preview of the "why?" and "how?" of this project are the subject of the March 2004 CrossFit Journal. Posted by lauren at
7:39 PM
January 25, 2004
Sunday 040125For twenty minutes: Post rounds completed to comments. 
Carolyn Parker of Focus Fitness, super athlete and trainer, at Mark Twight's "Dog Pound." Posted by lauren at
7:35 PM
January 24, 2004
Saturday040124For twenty minutes: Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5
Nick Massman's CrossFit SLO. Nick's CrossFit will host future weekend CrossFit jamborees. The beautiful hills of San Luis Obisbo, twenty-acres adjoining the airport, some of the best fabrication in fitness, and an OC from hell are in the works. Posted by lauren at
7:30 PM
January 23, 2004
Friday 040123Rest Day
CrossFit NorCal and NorCal Brazilian Jiu-Jitsu are celebrating their Grand Opening this Saturday, January 24th in Chico, CA. Come on by and meet Robb Wolf and John Frankl. Demonstrations of CrossFit, Brazilian Jiu-Jitsu, Yoga, and Capoeira begin at 11:00 A.M. 2954 HWY 32 suite 2200 Chico, CA 95973 Posted by lauren at
4:36 AM
January 22, 2004
Thursday 040122"Diane" For time: This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill. If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." Post time to comments. Compare to 030919.
Mr. Pink strikes again! The Dog Pound's Mr. Pink built these plyo boxes from C/D grade 3/4" plywood ($24 per sheet). One box is 18" high, the other 24". The 6" to 10" booster is not in the picture but it is built like the BFS booster. Edges are stapled and glued, then screwed down as well, making the boxes bombproof. They are totally closed off on the bottom. Both boxes and the booster came from 2 sheets of plywood.
Posted by lauren at
7:56 PM
January 21, 2004
Wednesday 040121"Barbara" Five rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 030927.
Jason Herr and Jeff Profio looking for Pukie. Notice the mangy rope. We've ordered 6 new Poly Dacron ropes from Pacific Fibre. These synthetic ropes have a polypropylene core in a Dacron sheath. Their feel is outstanding - as good a hand as manila while mange proof. Posted by lauren at
7:47 PM
January 20, 2004
Tuesday 040120"Gwen" Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments. Compare to 030525, 030630, 030801, 030902, and 030922.
This is one of Nick Massman�s best pull-up bars yet - a stainless steel beauty of twelve feet. Posted by lauren at
8:41 PM
January 19, 2004
January 18, 2004
Sunday 040118For time: Post time to comments.
Matt Mast "Skins the Cat." This is a great stretch and exercise. Be careful; have someone spot you when learning to ensure that you dont go all the way through. "First, we always correct first technical kinematics error, which leads to and causes other errors. Next, we correct the dynamic errors, and finally we correct the aesthetic errors. Whenever we correct an error, we have to give the gymnast the following information: we have to identify the part of the body and tell the gymnast what to do to do it right (a good example of instruction is "�stretch your left knee," whereas saying "your left knee is bent" tells the gymnast only about his status without instructing him what to do.)" - Cuk and Karacsony in "Rings" Posted by lauren at
10:01 PM
January 17, 2004
Saturday 040117Run 5K Post time to comments.
In with the rubber and out with the steel. Rubber plates are quiet, fun, and friendly. "An exhausted nervous system cannot successfully contribute to the development of dynamic strength. It follows then that the optimal time for developing the dynamic strength is the first half of the training session right after the general warm-up. The development of static strenth is another question. As with these exercises no moving is involved, the regulating function of the nervous system is not so important. That means that the static strength can be developed at any time of the training session, even when the nervous system is already tired." - Cuk and Karacsony in "Rings" Posted by lauren at
9:56 PM
January 16, 2004
Friday 04011621-15- and 9 reps of: Post time to comments.
Jason Highbarger performs a "no hands" Turkish Get Up, a.k.a., the Mark Twight Get Up "Verbal instructions in the beginning have never showed any success." - Cuk and Karacsony in "Rings" on the subject of teaching gymnastics to the beginner. Posted by lauren at
9:52 PM
January 15, 2004
January 14, 2004
Wednesday 040114For time: Post load and time to completion to comments. Divide load in pounds by time in seconds for score, e.g., 115 pounds in 12:15 gives 115/735=.156 pounds per second. 
Kurtis Bowler Cool knot page http://djs461.home.comcast.net/knots/knots.htm "The greatest pleasure in life is doing what people say you cannot do." - Walter Bagehot
Posted by lauren at
9:12 PM
January 13, 2004
Tuesday 040113Five rounds for time of: Post time to comments. Use 20-pound ball.
Matt is raising and lowering his hips while being supported at the chest and ankle only. Moving slowly and deliberately this core exercise packs a wallop. Home Gymnastics by Professor Hoffman, 1899, in it's entirety thanks to the Online Physical Culture Museum: http://www.sandowplus2.co.uk/Hoffmann/Home_Gymnastics/hg-intro.htm "The wise for health on exercise depend" Posted by lauren at
7:29 PM
January 12, 2004
Monday 040112Deadlift 3-2-2-1-1-1 reps
Julia and David Atkins, the next generation of CrossFit Champions. Posted by lauren at
4:48 AM
January 11, 2004
Sunday 040111Rest Day
Concept II's new Model D. Now the world's best piece of "cardio" equipment is even better with a new full featured monitor. Posted by lauren at
7:15 AM
January 10, 2004
Saturday 040110"Elizabeth" 21-15-and 9 reps of: Post time to comments
Dumbbells: Thrusters, lunges, overhead squats, snatches, swinging, and running - we'll make regular use of these. Climb! http://www.planetfear.com/climbing/training/neilgresham/ng_buildingaboard.htm Posted by lauren at
7:29 PM
January 9, 2004
Friday 040109Overhead squat 3-2-2-1-1-1 reps Post loads to comments.
IronMind's "Elephant Step" pulling blocks http://www6.mailordercentral.com/ironmind/ Beautiful stuff: http://www.unitedathletic.com/ParallelBars.html Posted by lauren at
7:24 PM
January 8, 2004
Thursday 040108"Helen" Three rounds for time: Post time to comments.
IronMind's Apollon's Axle, our 2" bar http://www6.mailordercentral.com/ironmind/ We're making "Bachar Ladders". http://www.dmmwales.com/dmm/pages/trtips3.htm Posted by lauren at
7:18 PM
January 7, 2004
January 6, 2004
Tuesday 040106"Thruster" 3-2-2-1-1-1 reps
Chinook Check out these freaks http://pukeclub.tripod.com/index2.htm Posted by lauren at
6:39 PM
January 5, 2004
Monday 040105"Chelsea" 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 minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?
Mark Twight's "Dog Pound" aka "Wasatch CrossFit" "The Online Physical Culture Museum" http://www.sandowplus.co.uk/indexnew.htm Posted by lauren at
6:34 PM
January 4, 2004
Sunday 040104Power Clean 3-2-2-1-1-1 reps 
CrossFit Kansas City and Michael "Rutman" Rutherford join the CrossFit family. U.S. Army Physical Training Manual 1914 http://www.sandowplus2.co.uk/USA-MPT1914/mpt-11.htm Posted by lauren at
6:30 PM
January 3, 2004
January 2, 2004
Friday 040102Seven rounds for time of: Post time to comments.
Marlon Thompson represents three generations of CrossFitters and is a dear friend to our program and staff. The L-sit is a curiosity in that it is a static hold and yet is exemplary of functional abdominal use, i.e., stabilization of the trunk. Take your L-sit out to the 3-minute mark and the bulk of ab exercises will become comfortably easy. This is a great goal for the new year and ought to be tested in nearly every warm-up. Posted by lauren at
8:45 PM
January 1, 2004
Thursday 040101Back squat 5-5-3-3-3-1-1-1 reps Post loads to comments.
Nation building CrossFit Manifesto: Regimens built from functional exercises at high intensity and constantly varied structure - Produce a superior cardiorespiratory adaptation Posted by lauren at
8:39 PM
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