Friday 040430

20 rounds of:
5 pull-ups
10 push-ups
15 air squats

Post time to comments.

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Fun for everyone!

Thursday 040429

"Diane"

21-15- and 9 rep rounds for time of:
Deadlift 225
Handstand push-ups

Can you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.

Post time to comments.

Compare to 040122

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Matt Mast demonstrates a common flaw in the deadlift, clean, and row stroke.
When the arms bend, the power ends!

Wednesday 040428

Rest Day

Dave Leys practices handstands on the PVC and rope suspended parallettes.

Tuesday 040427

Run 1600 meters
50 sit-ups
50 back extensions
Run 800 meters
25 sit-ups
25 back extensions
Run 400 meters
15 sit-ups
15 back extensions

Post time to comments.

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CrossFit Trainers Lisa, Lani, and Eva.

Monday 040426

5 rounds for time of:
5 muscle-ups
10 overhead squats

Post load and time to comments.

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The future of CrossFit lies in large part within the talents and commitments of its beneficiaries. At CFHQ Lani Lau embodies that promise and potential.

Sunday 040425

5 minutes of double unders
5 minutes of 95 lb clean and push jerk
3 minutes of double unders
3 mintutes of 95 lb clean and push jerk
1 minute of double unders
1 minute of 95 lb clean and push jerk

Post reps to comments.

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CrossFit East's spotted ladder climb.

Saturday 040424

Rest Day

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Cargo net race.

Friday 040423

Complete 5 rounds for time:
Run 400 meters
50 Squats

Post time to comments.

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Doug demonstrates "indoor shoveling" with an Olympic bar and a 25 pound plate on one end.

"If a man does only what is required of him, he is a slave. If a man does more than is required of him, he is a free man."

- Chinese Proverb

Thursday 040422

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

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Technician Jon Barba, Colorado State Patrol.

As of today our Cal Poly Rugby team is ranked #1 in the nation displacing top ranked, national champs, Air Force (www.goffonrugby.com). Congratulations to Nick Massman and the boys! Cal Poly faces Air Force at Stanford for the National Title April 30th.

"Dude, CrossFit's like cheating!"

- Scotty Nelson, www.onthemat.com

Wednesday 040421

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:
Toes through rings
Wall Ball
Reverse hip extension
Burpees

Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.

Post time to comments.

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JAXSO SWAT

Tuesday 040420

Rest Day

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Jeff Martin of Brand x Martial Arts joins the Muscle-up Club.

Monday 040419

Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps

Post load and time to comments.

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April 2004 CrossFit Certification Seminar

Periodization is dead!

Sunday 040418

How many rounds in 20 minutes of:
Deadlift 1.5 x bodyweight x 7 reps
Pull-ups x 7 reps

Post rounds to comments.

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On your mark...
April 2004 CrossFit Certification Seminar.

Saturday 040417

Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips

Post time to comments.

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Tough men on monkey bars.

See what the guys at NorCal Martial Arts are doing:
http://www.teamnorcal.com

Friday 040416

Rest Day

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Busted!

Thursday 040415

Run or row 10K

Post choice and time to comments.

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The men of the 41st Marine Aviation Logistics Squadron earned the Pukie Patch.

Wednesday 040414

"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 040108. Time to beat is Greg Amundson's 7:35. Post time to comments.

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Carolyn Parker of Focus Fitness (http://www.focusfitness.com/) on Gym Jones' PVC and rope suspended parallettes.

Tuesday 040413

Front Squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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Brian Mulvaney, CrossFit IT guy.

Monday 040412

Rest Day

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Mike Evan's backyard rope climb.

Sunday 040411

Seven rounds:
Good Mornings, 65 pounds, 21 reps
L-Sit 60 seconds

Post impact to comments.

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CrossFit San Luis Obispo's Cal Poly rugby team is ranked second in the nation. Good work boys! See you Saturday!

Saturday 040410

Seven rounds for max reps total:
Bench press, body weight
Pull-ups

Post total reps to comments.

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Bad guys tried to 'whack' two CrossFitters. The survivors later did the WOD. MLD & RMN we are all with you!!

Friday 040409

For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps

Post time to comments.

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Gym Jones' fabricator, Mr. Pink, does it again with their 'Army-guy proof' wall ball target.

Thursday 040408

Rest Day

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Suffer on Saturday at CrossFit North

Wednesday 040407

21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips

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

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THIS is an L-hold! Good job Ella.

Tuesday 040406

Five rounds for time:
15 �L� Pull-ups
30 Push-ups
45 Sit-ups

Post time to comments.

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Eva Twardokens at "Return of the Champions" in Alyeska, Alaska.

Find adult gymnastics classes in your area at www.adultgymnastics.com. Great reference!

"Periodization as variations in intensity: inescapable. Periodization as planned variations in intensity to optimize performance: witchcraft."

- Greg Glassman

Monday 040405

Back Squat
5-5-3-3-3-2-2-2-2-1

Post loads to comments.

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CrossFit North's Dave Werner practicing the Iron Cross.

Sunday 040404

Rest Day

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Climbers: Mark Twight and Kris Machnick

Saturday 040403

For time:
Dumbbell snatch 30 left, 30 right
Rope-climb 5 trips
Dumbbell snatch 20 left, 20 right
Rope-climb 5 trips
Dumbbell snatch 10 left, 10 right
Rope-climb 5 trips

Use 35 lb Dumbbell. "One trip" is a 15 ft climb. Post time to comments.

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Combatants and sport combatants at CFHQ.

Drills and Skills gymnastics forum!
http://www.drillsandskills.com/forum/index.php?

Friday 040402

For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Post time to comments.

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Rutman's garage gym.

Thursday 040401

For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."

2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Use 20 lb medicine ball.

Post time to comments.

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"Whatcha gonna do?"