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August 2004
August 31, 2004
Tuesday 040831"Helen" Three rounds for time: Post time to comments.
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
August 29, 2004
Sunday 040829Complete as many rounds as possible in 20 minutes of: Post number of rounds completed to comments.
Annie Sakamoto and Cill Adams, 33 and 23 pull-ups respectively. Posted by lauren at
10:53 PM
August 28, 2004
Saturday 040828For 15 minutes: Post pull-up total for all rounds to comments.
"Miller Time" at Rainier CrossFit. Posted by lauren at
10:50 PM
August 27, 2004
Friday 0408277 rounds for time of: Post time to comments.
The Hernandez brothers and little Leo at Mike's Gym. Posted by lauren at
10:29 PM
August 26, 2004
August 25, 2004
Wednesday 040825For time: Post time to comments.
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 040824Five rounds for time of: Post time to comments.
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 040823For time: Post time to comments.
Lunge, lunge, clean, lunge, lunge, snatch, lunge, lunge, thruster, repeat. Posted by lauren at
5:38 PM
August 22, 2004
Sunday 040822Rest Day
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 040821Complete as many rounds as possible in 20 minutes of: Post number of rounds completed to comments.
Tyler Hass - the newest addition to the CrossFit family. Posted by lauren at
5:32 PM
August 20, 2004
Friday 040820Seven slow rounds with no rest of: Post results to comments
Meet legendary CrossFitters Dave Camarillo and Eva Twardokens in Golden, Colorado this November. Posted by lauren at
5:28 PM
August 19, 2004
Thursday 040819For twenty 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.
Rob Miller Posted by lauren at
5:25 PM
August 18, 2004
August 17, 2004
Tuesday 040817For time: Use the snake motion depicted. No momentum. Post time to comments.
Sgt. Mike These kids are great: www.brutaltraining.com
Posted by lauren at
6:39 PM
August 16, 2004
Monday 040816Overhead Squat 5-5-5-5-5-5-5 Post loads to comments.
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.
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
August 13, 2004
Friday 040813Five rounds for time: Post time to comments.
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 040812How many rounds in 20 minutes of: Post rounds and fractions of rounds completed to comments.
Connor Martin sled pulling at Brand X Martial Arts.
Posted by lauren at
4:35 PM
August 11, 2004
Wednesday 040811Clean and Jerk 1-1-1-1-1-1-1-1-1-1 Post loads to comments.
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
August 9, 2004
Monday 040809For time: 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.
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 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Post Tabata score for each exercise to comments and total for final score. Compare score to June 9, 2004.
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: 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 Posted by lauren at
8:33 PM
August 6, 2004
Friday 040806Rest Day
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 040805How many reps in 20 minutes of: Post reps to comments.
Vista High's wresting team visits the Ukraine. Posted by lauren at
9:21 PM
August 4, 2004
Wednesday 04080475 Sit-ups Post loads to comments. 
Looking For Work. Posted by lauren at
7:00 PM
August 3, 2004
Tuesday 040803Run or Row 10K Post time to comments.
CrossFit Level 1 Certification Seminar at CrossFit North. Posted by lauren at
9:37 PM
August 2, 2004
Monday 040802Rest Day
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 040801Five rounds for time of: Post time to comments.
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
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