January 2004

January 31, 2004

Saturday 040131

Rest Day


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A quick fix for "wide jumping."

Posted by lauren at 6:15 PM

January 30, 2004

Friday 040130

Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back/hip extensions

Post time to comments.


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The Dog Pound's new climbing wall.

Here's an interesting reference on obstacle courses:

Posted by lauren at 8:24 PM

January 29, 2004

Thursday 040129

Five rounds for time of:
20 Pull-ups
30 Push-ups

Post time to comments.


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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: Check out his apartment weightroom!

Posted by lauren at 8:19 PM

January 28, 2004

Wednesday 040128

Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps

Post time to comments.


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Mike Burgeners "The Patch." This is an extension of Mike's Gym,, where modern gladiators are forged.

The trainasium has always been a staple of parachutists' training:

Posted by lauren at 8:14 PM

January 27, 2004

Tuesday 040127

Rest Day


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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 040126

For twenty minutes:
Run 400 meters
35-pound dumbbell thruster, 21 reps

Post rounds completed to comments. Calculate completed run and completed thrusters as half rounds.


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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 040125

For twenty minutes:
30-foot rope climb
25 push-ups

Post rounds completed to comments.


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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

Saturday 040124

For twenty minutes:
10 Overhead squats
20 Sit-ups

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


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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 040123

Rest Day


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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


For time:
21-15- and 9 reps of:
Deadlift 225
Handstand Push-ups

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.


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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


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 030927.


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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


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.


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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

Monday 040119

Rest Day


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Molly Massman thruster

Posted by lauren at 5:22 PM

January 18, 2004

Sunday 040118

For time:
75 Sit-ups
150 Squats
75 Sit-ups

Post time to comments.


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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 040117

Run 5K

Post time to comments.


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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 040116

21-15- and 9 reps of:
Bench press 135 lbs

Post time to comments.


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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

Thursday 040115

Rest Day


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Water Ops

Posted by lauren at 6:05 PM

January 14, 2004

Wednesday 040114

For time:
Run 800 meters
Squat Clean 50 reps
Run 800 meters

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.


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Kurtis Bowler

Cool knot page

"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 040113

Five rounds for time of:
30 Wall-ball shots
15 Pull-ups

Post time to comments. Use 20-pound ball.


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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:

"The wise for health on exercise depend"
- Dryden

Posted by lauren at 7:29 PM

January 12, 2004

Monday 040112

Deadlift 3-2-2-1-1-1 reps


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Julia and David Atkins, the next generation of CrossFit Champions.

Posted by lauren at 4:48 AM

January 11, 2004

Sunday 040111

Rest Day


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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


21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments


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Dumbbells: Thrusters, lunges, overhead squats, snatches, swinging, and running - we'll make regular use of these.


Posted by lauren at 7:29 PM

January 9, 2004

Friday 040109

Overhead squat 3-2-2-1-1-1 reps

Post loads to comments.


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IronMind's "Elephant Step" pulling blocks

Beautiful stuff:

Posted by lauren at 7:24 PM

January 8, 2004

Thursday 040108


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

Post time to comments.


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IronMind's Apollon's Axle, our 2" bar

We're making "Bachar Ladders".

Posted by lauren at 7:18 PM

January 7, 2004

Wednesday 040107

Rest Day


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Coming soon...

Posted by lauren at 7:11 PM

January 6, 2004

Tuesday 040106

"Thruster" 3-2-2-1-1-1 reps


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Check out these freaks

Posted by lauren at 6:39 PM

January 5, 2004

Monday 040105


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?


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Mark Twight's "Dog Pound" aka "Wasatch CrossFit"

"The Online Physical Culture Museum"

Posted by lauren at 6:34 PM

January 4, 2004

Sunday 040104

Power Clean 3-2-2-1-1-1 reps


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CrossFit Kansas City and Michael "Rutman" Rutherford join the CrossFit family.

U.S. Army Physical Training Manual 1914

Posted by lauren at 6:30 PM

January 3, 2004

Saturday 040103

Rest Day


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CrossFit North's new facility.

Posted by lauren at 8:22 AM

January 2, 2004

Friday 040102

Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps

Post time to comments.


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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 040101

Back squat 5-5-3-3-3-1-1-1 reps

Post loads to comments.


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Nation building

CrossFit Manifesto:

Regimens built from functional exercises at high intensity and constantly varied structure -

Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yeild unparalleled general physical preparedness or fitness

Posted by lauren at 8:39 PM

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