CrossFit.com



August 2004

August 31, 2004

Tuesday 040831

"Helen"

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 040414 and 040108.

Post time to comments.

POP_Triggertime_welding.jpg

Enlarge image

Support your local welder.


"I would love to see us take two teams...one does the standard O lift method of periodization and big lifts in practice and my team doing crossfit and perfect reps with 60%. "

- Dan John

Posted by lauren at 9:03 PM

August 30, 2004

Monday 040830

Rest Day

cill_kip.jpg

Enlarge image

Cill's beautiful kip.

Posted by lauren at 6:10 PM

August 29, 2004

Sunday 040829

Complete as many rounds as possible in 20 minutes of:
95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

pull-up_PR.jpg

Enlarge image

Annie Sakamoto and Cill Adams, 33 and 23 pull-ups respectively.

Posted by lauren at 10:53 PM

August 28, 2004

Saturday 040828

For 15 minutes:
30 seconds of pull-ups
30 seconds of rest
Repeat.

Post pull-up total for all rounds to comments.

Swat_Day_4.jpg

Enlarge image

"Miller Time" at Rainier CrossFit.

Posted by lauren at 10:50 PM

August 27, 2004

Friday 040827

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post time to comments.

mikes_guys.jpg

Enlarge image

The Hernandez brothers and little Leo at Mike's Gym.

Posted by lauren at 10:29 PM

August 26, 2004

Thursday 040826

Rest Day

Crossfit_EASt.jpg

Enlarge image

CrossFit East.

Posted by lauren at 5:39 AM

August 25, 2004

Wednesday 040825

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

ben_g.jpg

Enlarge image

The strict pull-up is to the kipping pull-up as the military press is to the push-press. More superstition than fact supports the strict standard.

Posted by lauren at 5:46 PM

August 24, 2004

Tuesday 040824

Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters

Post time to comments.

scott.jpg

Enlarge image

Our Scott Blanchard went from 10 to 37 pull-ups and then Cornell's Medical School made him a professor. We told him from the start that pull-ups are important. (He kips.)

Posted by lauren at 5:42 PM

August 23, 2004

Monday 040823

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

lung_lunge.jpg

Enlarge image

Lunge, lunge, clean, lunge, lunge, snatch, lunge, lunge, thruster, repeat.

Posted by lauren at 5:38 PM

August 22, 2004

Sunday 040822

Rest Day

rainier_bacar.jpg

Enlarge image

Rainier CrossFit. Open configurations allow for quick repurposing and super dynamic programming. This is the future of elite strength and conditioning.

Posted by lauren at 5:35 PM

August 21, 2004

Saturday 040821

Complete as many rounds as possible in 20 minutes of:
Bodyweight bench press, 12 reps
10 Pull-ups

Post number of rounds completed to comments.

vault.jpg

Enlarge image

Tyler Hass - the newest addition to the CrossFit family.

Posted by lauren at 5:32 PM

August 20, 2004

Friday 040820

Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups

Post results to comments

dave_n_eva.jpg

Enlarge image

Meet legendary CrossFitters Dave Camarillo and Eva Twardokens in Golden, Colorado this November.

Posted by lauren at 5:28 PM

August 19, 2004

Thursday 040819

For twenty minutes:
Squat two minutes
Muscle-up two minutes

For any round in which you cannot do muscle-ups, do pull-ups and dips in even quantities. Post score to comments as total number of squats and total number of muscle-ups.

RobMiller.jpg

Enlarge image

Rob Miller

Posted by lauren at 5:25 PM

August 18, 2004

Wednesday 040818

Rest Day

Rainier CrossFit_6.jpg

Enlarge image

Rainier CrossFit - Week 1.

Posted by lauren at 6:03 PM

August 17, 2004

Tuesday 040817

For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters

Use the snake motion depicted. No momentum.

Post time to comments.

040710-F-8708H-0036.jpg

Enlarge image

Sgt. Mike


These kids are great: www.brutaltraining.com


Posted by lauren at 6:39 PM

August 16, 2004

Monday 040816

Overhead Squat 5-5-5-5-5-5-5

Post loads to comments.

Thruster_Aftermath.JPG

Enlarge image

CrossFit Kansas City: "Aftermath".

Posted by lauren at 7:03 PM

August 15, 2004

Sunday 040815

"Chelsea"

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. Greg Amundson has done +4.

Compare results to: 030907, 031203, and 040105.

DSC_0089.jpg

Enlarge image

Pope Air Force Base's 14th ASOS TACP takes first place at the base sports day. Joshua Andrews, 215 lbs, ran an 18:30 5K.

Posted by lauren at 7:00 PM

August 14, 2004

Saturday 040814

Rest Day

rob_miller_th.jpg

Enlarge image

Rob Miller - climber.

Posted by lauren at 5:43 PM

August 13, 2004

Friday 040813

Five rounds for time:
Run 400 meters
95-pound barbell thruster, 21 reps

Post time to comments.


SpringSummer.jpg

Enlarge image

The MALS-41/AIMD Fort Worth "Monster Mash" gang.


Dr. Jim Cawley of Dynamax joins the CrossFit Team for the Colorado State Patrol/CrossFit weekend. http://www.crossfit.com/mt-archive2/000502.html

Posted by lauren at 5:46 PM

August 12, 2004

Thursday 040812

How many rounds in 20 minutes of:
L-hold 60 seconds
15 knees to elbows
15 reverse hyper extensions
15 sit-ups
15 back extensions

Post rounds and fractions of rounds completed to comments.

ConnorSledPull.jpg

Enlarge image

Connor Martin sled pulling at Brand X Martial Arts.


Posted by lauren at 4:35 PM

August 11, 2004

Wednesday 040811

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Post loads to comments.

Style_Matters_swordStella.JPG


Enlarge image

Mark Twight will be at the Outdoor Retailer Show at The Salt Palace (convention center) in Salt Lake City from August 12th to the 15th. One of two competitions involves the "Style Matters Sword". It is pulled one-handed and into the en garde position. Only one person has ever done it. The sword weighs a mere 21.4 pounds but put that on the end of a long lever and you have something almost unmanageable.

Posted by lauren at 6:57 PM

August 10, 2004

Tuesday 040810

Rest Day

pj.JPG

Enlarge image

PJs

Posted by lauren at 5:22 PM

August 9, 2004

Monday 040809

For time:
30 Muscle-ups

Post time to comments.

Compare to March 1, 2004 and June 22, 2004

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

swat_rescue.JPG

Enlarge image

JAX SWAT


Malcolm Gladwell, author of The Tipping Point, on streroids: http://www.gladwell.com/2001/2001_08_10_a_drug.htm

Posted by lauren at 5:32 PM

August 8, 2004

Sunday 040808

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare score to June 9, 2004.

JeffBagToss3_th.jpg

Enlarge image

Jeff Martin of Brand X Martial Arts.

Posted by lauren at 8:29 PM

August 7, 2004

Saturday 040807

"Diane"

21-15-9 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 and any needed modifications to comments.

Compare your time to June 25th, 2004 and January 22nd, 2004

TEAM_KC_th .jpg

Enlarge image

CrossFit Kansas City.

Posted by lauren at 8:33 PM

August 6, 2004

Friday 040806

Rest Day

colorado_sem_th.jpg

Enlarge image

Colorado State Patrol Training Center


We are proud to announce a special three-day CrossFit Trainer Certification Seminar on November 12th, 13th, and 14th hosted by the Colorado State Patrol at their academy in Golden, Colorado.

Instructional staff for this event will include Greg Amundson, Jon Barba, Phil Mancini, Greg and Lauren Glassman, Tyler Hass, Dan John, Kelly Moore, Lynne Pitts, Brad Hirakawa, Michael Rutherford, Mark Twight, Christopher Sommer, Mike Burgener, Lani Lau, Dr. Jim Cawley and Athena!.

The price for this three day event is $500.

Contact Jon Barba at Jon.Barba@cdps.state.co.us or call (303) 273-1678 for registration information. Attendance is limited - sign up soon to assure a spot.

Posted by lauren at 7:18 AM

August 5, 2004

Thursday 040805

How many reps in 20 minutes of:
Bench press body weight
Pull-ups

Post reps to comments.

040628-07_th.jpg

Enlarge image

Vista High's wresting team visits the Ukraine.

Posted by lauren at 9:21 PM

August 4, 2004

Wednesday 040804

75 Sit-ups
Squat snatch 5-5-5-5-5-5-5 reps
75 Sit-ups

Post loads to comments.


looking_for_work_th.jpg

Enlarge image

Looking For Work.


Posted by lauren at 7:00 PM

August 3, 2004

Tuesday 040803

Run or Row 10K

Post time to comments.

cfn_seminar_th.jpg

Enlarge image

CrossFit Level 1 Certification Seminar at CrossFit North.

Posted by lauren at 9:37 PM

August 2, 2004

Monday 040802

Rest Day

jonna_rings_th.jpg

Enlarge image

Olympian Jonna Mendes' assisted muscle-up. Strategies for assisting bodyweight exercises is the subject of the August CrossFit Journal.


Posted by lauren at 5:20 PM

August 1, 2004

Sunday 040801

Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups

Post time to comments.

hero_ice_2_th.jpg

Enlarge image

Heroes.


"Gymnastics is a damned difficult, demanding, dangerous, debilitating, demoralizing, dehydrating method of self-destruction."

- Frank Cumiskey, winner of 22 National Gymnastics Titles, died July 22.


Seiler on ventilation and endurance performance: http://home.hia.no/~stephens/ventphys.htm

Posted by lauren at 9:36 PM

monthly
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010
August 2010
July 2010
June 2010
May 2010
April 2010
March 2010
February 2010
January 2010
December 2009
November 2009
October 2009
September 2009
August 2009
July 2009
June 2009
May 2009
April 2009
March 2009
February 2009
January 2009
December 2008
November 2008
October 2008
September 2008
August 2008
July 2008
June 2008
May 2008
April 2008
March 2008
February 2008
January 2008
December 2007
November 2007
October 2007
September 2007
August 2007
July 2007
June 2007
May 2007
April 2007
March 2007
February 2007
January 2007
December 2006
November 2006
October 2006
September 2006
August 2006
July 2006
June 2006
May 2006
April 2006
March 2006
February 2006
January 2006
December 2005
November 2005
October 2005
September 2005
August 2005
July 2005
June 2005
May 2005
April 2005
March 2005
February 2005
January 2005
December 2004
November 2004
October 2004
September 2004
August 2004
July 2004
June 2004
May 2004
April 2004
March 2004
February 2004
January 2004
December 2003
November 2003
October 2003
September 2003
August 2003
July 2003
June 2003
May 2003
April 2003
March 2003
February 2003
January 2003
December 2002
November 2002
October 2002
September 2002
August 2002
July 2002
June 2002
May 2002
April 2002
March 2002
February 2002
January 2002
December 2001
November 2001
October 2001
September 2001
August 2001
July 2001
June 2001
May 2001
April 2001
March 2001
February 2001

CrossFit is a registered trademark of CrossFit, Inc.
site design: www.ottolejeune.com