Wednesday 040331

Rest Day

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Basket Swing on parallel bars

Tuesday 040330

21-15- and 9 rep rounds for time of:
Pull-ups
Bench press

Post bench press load and time to completion for all three rounds to comments.

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Upper arm swing on parallel bars.

Le Parkour, The Art of Movement: http://perso.wanadoo.fr/parkour/parkourenglish/page15.html

Monday 040329

21-15- and 9 rep rounds for time of:
Handstand push-ups
Deadlift

Post deadlift load and time to completion for all three rounds to comments.

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Support swing on parallel bars.

Drills and Skills parallel bars skills: http://www.drillsandskills.com/skills/pbar/Z

Sunday 040328

5 rounds for time of:
21 1 1/2 pood kettlebell swings
21 knees to elbows
21 double unders
Post time to comments.

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Jacksonville "Jump-ups."

Saturday 040327

Rest Day

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Rick Hunter is building beautiful bikes in Watsonville, California. http://www.huntercycles.com/hunter.html This is one of two cross bikes built for HQ staff.

Friday 040326

Run 5K
Post time to comments.

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Find a gymnastics coach.

Thursday 040325

Clean and Jerk ten sets of singles.
Post loads to comments.

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Kris Machnick

Wednesday 040324

20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of:
Squat
Sit-up
Back Extension

Multiply least number of squats in any interval by the least number of sit-ups and the least number of back extensions in any round and post as score to comments.

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Pararescue this!

Tuesday040323

Rest Day

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Coach Roger Harrell has been an indispensable resource in the CrossFit community for years. Roger graciously spent last Saturday helping the CrossFit staff implement a gymnastics curriculum.

Monday 040322

Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of:
Power clean 95 pounds
Sit-ups
Back extensions
Reduce load if needed. Post time to comments.

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Sunday 040321

Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps
Post time to comments.

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Nick Massman's lactate training seminar!

Saturday 040320

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

This is "Barbara" without the rests. Post time to comments.

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Louie Simmons "Reverse Hyper" is under clinical evaluation at CFHQ. We'll keep you posted. This approach to strengthening the lower back is analogous, dorsal to anterior, to the CrossFit view on hip flexion and ab development.

Friday 040319

Rest Day

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Cerrito Hill's Sunday morning group workout.

Thursday 040318

For fun:
50 Sit-ups
50 Back Xtn�s
40 Sit-ups
40 Back Xtn's
30 Sit-ups
30 Back Xtn's
20 Sit-ups
20 Back Xtn's
10 Sit-ups
10 Back Xtns's

Comment.

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Lani Lau practices pass throughs on the "pummel" horse.

Wednesday 040317

"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, 030922 and 040120.

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CrossFit Kansas City gets a visit from Kelly Moore.

Tuesday 040316

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Post time to comments.

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"Why I do CrossFit" - Christopher A. Kantarjiev
Where is he? Post to comments.

Monday 040315

Rest Day

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Cal Poly's Rugby Team at CrossFit SLO.

Sunday 040314

Run or row 10K

Post time and effort to comments.

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19th Special Forces Group, Group Support Company, Medical Team
2003 First Sergeant's Challenge winners.

Saturday 040313

Complete 7 rounds for time of:
Bench Press 12 reps
Pull-ups max set

Score by multiplying bench press load by average number of pull-ups each round divided by number of minutes (rounded to nearest half minute) to completion, e.g., 155 pounds on bench press, 15 reps for pull-up average, 8.5 minutes to completion yields: 155X15/8.5=273.5. Post score to comments.

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Lynne Pitts' garage gym.

Friday 040312

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

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.

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Nick Massman's rope climb at CrossFit SLO.

Thursday 040311

Rest Day

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Wednesday 040310

Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

Post time to comments.

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David Keisler;s weight set has crossed the Atlantic four times. His father purchased the plates while stationed in Morocco in 1961. David picked up the dumbbells in East Berlin in 1978. In forty years these plates have crossed Check Point Charlie, been lifted on three continents, and followed Dave to Iowa, South Carolina, Texas, and California. These are well-traveled weights.

Scientists find that 20-30 minute efforts have greater application to 6 minute events than does 60-90 minute training efforts! http://www.usrowing.org/itemdisplay.asp?id=1134

Tuesday 040309

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

If you don�' have rings or a muscle-up, do as many pull-ups and dips as you can, in parcels of 7 pull-ups followed by 7 dips, in twenty minutes. Post results to comments.

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Mr. Twight joins the Muscle-up Club. Congratulations, Mark!

CrossFit Kansas City,http://www.crossfitkc.com/, brings one of the nation's best trainers into the CrossFit family.

Monday 040308

Complete 5 rounds for time of:
Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters

Post time to comments. If 95 pounds is too much reduce the load and post load and time to comments.

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CrossFit HQ: mats and carpet come tomorrow and on Tuesday we�re back in action, bigger and better than ever.

Exercise is essential for normal gene expression: http://jp.physoc.org/cgi/content/full/543/2/399

Sunday 040307

Rest Day

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CrossFitter Sage Burgener, 13, placed 2nd in the School Age National Weightlifting Championships age 12-16, 1st in California Games two years running, and this year 6th in the Junior Nationals competing against 18,19, and 20 year olds. Look out!

Saturday 040306

For time:
20 Handstand push-ups
40 Pull-ups
10 Handstand push-ups
20 Pull-ups
5 Handstand push-ups
10 Pull-ups

Handstand push-ups are off ground and nose to ground.

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Thank you John Bachar for the SWAT ladder.

Friday 040305

Row 2K

Post time to comments.

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Boing! Stick falls you die.

Thursday 040304

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Michael "Rut" Rutherford and his Boot Camp Fitness join the CrossFit Family as CrossFit Kansas City. Rut is an indispensable asset to the CrossFit community.

Wednesday 040302

Rest Day

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A symbol of your sacrifices and commitment, the Pukie Patch:

Our friend, Jim DEA, an AIRPIG from Oklahoma, suggested we start a patch board and swap agency or unit patches. The idea was great; the problem was we didn't have a patch. Now we do.

Here's how you can get your Pukie Patch:

1. Send your unit or agency patch to us in trade.
2. Send us a photo of you or your team working out, facility, bagged bad guys, something, etc.
3. Present a compelling case to Lauren: Lauren@crossfit.com

Tuesday 040302

7 rounds for time of:
115 lb Power clean x 15 reps
35 Sit-ups

Post time to comments.

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Fun House Wall Ball a la Gym Jones.

Monday 040301

For time:
30 Muscle-ups

If you're not ready for the muscle-up, then do 120 pull-ups and 120 dips.
Post time to comments.

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Colorado State Patrol Cadet Class surviving Tabata push-ups.