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May 2004
May 31, 2004
Monday 040531Rounds of 21-18-15-12-9-6 and 3 reps of: Medicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.
Brand X Martial Arts gets a face lift. Posted by lauren at
8:11 PM
May 30, 2004
May 29, 2004
Saturday 040529For time: Post time to comments.
The new home of CrossFit Kansas City - stay tuned! Posted by lauren at
7:14 PM
May 28, 2004
Friday 040528Power clean 21 reps Post time and load to comments. Jon Barba of Rocky Mountain CrossFit receives his Master's in Health and Human Performance. Jon's CrossFit training with Colorado State Patrol has caught the attention of police departments around the world. Posted by lauren at
5:53 PM
May 27, 2004
Thursday 0405275 rounds of: Post time for each round to comments.
Chem-girl: 7:59.9 2000 meter row!
Posted by lauren at
7:03 PM
May 26, 2004
May 25, 2004
Tuesday 040525Complete as many rounds in 20 minutes as you can of: Post rounds and fractions of rounds completed to comments.
The starting position on the right produces a faster vertical acceleration than the position on the left. Posted by lauren at
7:01 PM
May 24, 2004
Monday 040524Back squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
Overhead walking lunge. Posted by lauren at
6:58 PM
May 23, 2004
Sunday 040523Complete as many rounds in 20 minutes as you can of: Post rounds and fractions of rounds completed to comments.
Split clean - a wonderful test of agility and balance. Posted by lauren at
6:56 PM
May 22, 2004
Saturday 040522Rest Day
Indoor obstacle course: Row 500 meters, 3 laps on cargo net, 50 squats, 15 handstand push-ups, 25 sit ups. Posted by lauren at
8:15 AM
May 21, 2004
May 20, 2004
Thursday 0405206 rounds, 21-15-12-9-6- and 3 reps, for time, of: Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson. Post time to comments.
Dave Camarillo at the CrossFit summer camp!
Posted by lauren at
7:16 PM
May 19, 2004
Wednesday 040519Deadlift 3-2-2-2-1-1-1-1-1 reps Post load for each set to comments.
Mike Weaver: 6:39 2,000-meter row, 9:00 "Helen," and 150 Wall-ball shots to ten feet with 20-pound ball in 4:52 Posted by lauren at
7:30 PM
May 18, 2004
May 17, 2004
Monday 040517Complete as many rounds in 20 minutes as you can of: Post rounds and fractions of rounds completed to comments.
Jumping squat/dip. Tom Gorman's Olympic Weightlifting site: http://tomgorman.moonfruit.com/cleanandjerk Posted by lauren at
8:18 PM
May 16, 2004
Sunday 0405165 rounds for time of:
Cargo net laps. The tuna page: http://www.deepsquatter.com/shake.htm Posted by lauren at
8:46 PM
May 15, 2004
Saturday 040515For time: In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.
Photo courtesy of Grivel North America. Mark Twight at "the institute." What a community! The Cottage Cheese Page: http://www.stumptuous.com/cottage.html Posted by lauren at
7:17 PM
May 14, 2004
May 13, 2004
Thursday 0405134 rounds for time of: Post time to comments.
Dan John emphasizes the importance of pushing the butt back and bringing the chin foward in executing the Olympic lifts. Posted by lauren at
6:41 PM
May 12, 2004
Wednesday 0405125 rounds of: Post reps for each round to comments. 
Dan John visits CrossFit HQ. Happy Birthday to Lynne Pitts, Kelly Moore, and David Wood! Posted by lauren at
6:38 PM
May 11, 2004
Tuesday 040511Complete as many rounds as you can in twenty minutes of: Post rounds and fractions of rounds completed to comments.
Casey Burgener sets a new U.S. record with a 170 kg snatch at the US Olympic Weightlifting Team Trials. Posted by lauren at
6:35 PM
May 10, 2004
May 9, 2004
Sunday 040509Complete five rounds for time of: Post time to comments.
JAXSO SWAT
Posted by lauren at
6:29 PM
May 8, 2004
Saturday 040508Complete as many rounds as you can in twenty minutes of: Post rounds and fractions of rounds completed to comments. 
Dave Werner and the Suffer on Saturday crew. Posted by lauren at
6:26 PM
May 7, 2004
Friday 040507Deadlift 3-3-3-3-3 reps Five triples. Post loads to comments.
Farmer's Walk Posted by lauren at
6:24 PM
May 6, 2004
May 5, 2004
Wednesday 040505Run 5 K Post time to comments.
Nick Massman of CrossFit SLO Posted by lauren at
7:03 PM
May 4, 2004
Tuesday 040504Five rounds for time of: Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.
Cpl Kirby, USMC, takes a drink.
"Regimens of constantly varied combinations of functional movements executed at high intensity elicit levels of general physical preparedness unmatched by other protocols." - Greg Glassman Posted by lauren at
7:14 PM
May 3, 2004
Monday 040503For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between: Post total reps to comments.
Cal Poly beat Air Force at the 2004 College Rugby Championships last Friday. "Go Boys, Shove-it-in!"
Posted by lauren at
8:46 PM
May 2, 2004
Sunday 040502Rest Day
Dave Leys shows two introductory skills for development of the pendulum swing. Posted by lauren at
7:34 PM
May 1, 2004
Saturday 0405013 rounds for time of: Post time to comments.
Dave Leys practices the penudulum swing from both the front and back support. Posted by lauren at
7:30 PM
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