Saturday 040731

Squat Clean 3-3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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"Circle Clean and Jerk"

Friday 040730

Seven rounds for time of:
5 left legged squats
5 right legged squats
10 Pull-ups
15 Push-ups
20 Sit-ups

Post time to comments.

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Perry's Island.

Thursday 040729

Rest Day

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Colorado Police Corps and Colorado State Patrol Cadets.

Wednesday 040728

Run 400 meters
50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups

Post time to comments.

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Rosario and Bland

Check out CrossFit North's 1st Annual CrossFit Championship.

Tuesday 040727

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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The assembly of Rainier CrossFit.

Monday 040726

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

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Eva Twardokens' clean.

Three burpee links:
http://www.warriorforce.com/articles/warriorarticle1.html
http://www.geocities.com/rutgerseskrima/art_prison.html
http://www.circularstrengthmag.com/17/maxwell2.html

"We've taken high intensity, constantly varied, functional workouts and distilled load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value - usually time. This is the sport of fitness. We're best at it."

- Coach Greg Glassman, CrossFit

Sunday 040725

Rest Day

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Paul Wake, training for the world's "1st Virtual Indoor Shoveling Contest."

Saturday 040724

For time:
20 Pull-ups
10 Handstand push-ups
18 Pull-ups
9 Handstand push-ups
16 Pull-ups
8 Handstand push-ups
14 Pull-ups
7 Handstand push-ups
12 Pull-ups
6 Handstand push-ups
10 Pull-ups
5 Handstand push-ups
8 Pull-ups
4 Handstand push-ups
6 Pull-ups
3 Handstand push-ups
4 Pull-ups
2 Handstand push-ups
2 Pull-ups
1 Handstand push-ups

Post time to comments.

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"Tabata SWATS"

Friday 040723

For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
800 meter run

Post time to comments.

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Mike and ChemGirl.

Thursday 040722

Back Squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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Kris Machnick - 65 and CrossFit.

Continental Sports is a leading supplier of gymnastics gear in the U.K.

Wednesday 040721

Rest Day

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Another Gym Jones/Mr. Pink original, this creation mimics the upper body component in cross-country skiing.

Tuesday 040720

Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats

Post rounds and fractions of rounds completed to comments.

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Jon Barba and the 2004 Colorado Police Corps Cadet Class.

Monday 040719

Run 5K

Post time to comments.

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Ben Winski, CrossFit North's Gymnastics Coach.

Sunday 040718

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 030705.

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Phil Canto (right) and the Florida Police Corps.

Saturday 040717

Rest Day

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Garth Taylor is a CrossFit original. His heart and strength have inspired athletes from around the world.

Friday 040716

For time:
Run 800 meters
30 Pull-ups
90 AirSquats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters

Post time to comments.

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Three good squats!

Brad Johnson's rafter walks: http://www.cyberpump.com/gallery/albun07

Thursday 040715

"Gwen"

Clean & Jerk 15-12-9 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. The assigned name is new but this lady has made regular appearances (030525,030630,030801,030902 and 030922).

Report load and any advances to comments.

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Today's Feature: Three bad squats! Tomorrow, Three good squats.

965-pound bench press: http://irongod.net/video/965%20bench.MPG

Wednesday 040714

Five rounds for time of:
12 Handstand push-ups
24 "Short-rope" jumps

Post time to comments.

The "Short-rope" jump is normal rope skipping done with a rope no longer than body length. You'll need to bring your knees high and swing your arms wide to get the rope beneath your feet. The extra work takes its toll. Only count reps that pass under without contacting your feet. (Thanks to HQ's Kevin Johnson)

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Back to back.

Inching toward CrossFit: http://www.pponline.co.uk/encyc/1030.htm

Tuesday 040713

Rest Day

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Catherine Jamison preparing for Mt. Whitney at Cerrito Hill .

Monday 040712

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Post time to comments.

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CrossFit Kansas City's Michael and Logan Rutherford at the Onaga Blast Chance and Open weightlifting competition. Dad totaled 227.5 while his son, Logan, totaled 242.

Mike's total would have placed 4th for his age and weight at Nationals. Logan set an age group record in the snatch; he took the lift up only four weeks ago.

Sunday 040711

5 rounds for time of:
25 hip/back extensions
25 reverse hypers
25 seconds of face-down arch rocks

Post time to comments.

Thanks Ryan!

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Scott Hagnas demonstrates Clubbells to Lani Lau.

Connor Martin (age 12) and Keegan Martin (age 10) are our newest and youngest Muscle-up Club indectees. Check out Connor working on his muscle-up.

Saturday 040710

Push jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 040612.

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CrossFit Coaches Nick Nibler and Dave Werner at CrossFit North.

Friday 040709

Rest Day

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CrossFit's "indoor shoveling regatta" - dig hard, dig deep.

Thursday 040708

Five rounds for time:
25 knees to elbows
25 sit-ups
25 seconds L-Sit

Post time to comments.

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You are looking at the most advanced training facility in the Midwest. Contact Michael Rutherford at CrossFit Kansas City for information.

Check out Casey Burgener at the World University Games:

http://www.LiftTilyaDie.Com/Casey165.mpg
http://www.LiftTilyaDie.Com/Casey205.mpg

Wednesday 040707

For time:
Row 1000 meters
Hang squat clean 115 pounds, 21 reps
21 Ring dips
Row 750 meters
Hang squat clean 115 pounds, 15 reps
15 Ring dips
Row 500 meters
Hang squat clean 115 pounds, 9 reps
9 Ring dips

Post time to comments.

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General Tabata is removed from the battlefield!

Tuesday 040706

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments.

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Hoover Ball at CrossFit North.

Monday 040705

Rest Day

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Pull!

Sunday 040704

Five rounds, 50-40-30-20 and 10 reps for time of:
Push-ups
Sit-ups

Post time to comments.

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Steven Khuong of Cerrito Hill
and over due Muscle-up Club inductee.

Saturday 040703

Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

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Jon Barba, Rocky Mountain CrossFit and Colorado State Patrol, explains CrossFit to the State and Provincial Police Academy Directors Section of the International Association of Chiefs of Police.

Friday 040702

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

Post loads to comments.

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Carrie Klumpar gets muscle-up at CrossFit North!

Thursday 040701

Rest Day

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Mark Mueller's gym in Kalamazoo, Michigan.