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.

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

Monday 040830

Rest Day

Enlarge image

Cill's beautiful kip.

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.

Enlarge image

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

Saturday 040828

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

Post pull-up total for all rounds to comments.

Enlarge image

"Miller Time" at Rainier CrossFit.

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.

Enlarge image

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

Thursday 040826

Rest Day

Enlarge image

CrossFit East.

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.

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.

Tuesday 040824

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

Post time to comments.

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.)

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.

Enlarge image

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

Sunday 040822

Rest Day

Enlarge image

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

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.

Enlarge image

Tyler Hass - the newest addition to the CrossFit family.

Friday 040820

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

Post results to comments

Enlarge image

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

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.

Enlarge image

Rob Miller

Wednesday 040818

Rest Day

Enlarge image

Rainier CrossFit - Week 1.

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.

Enlarge image

Sgt. Mike

These kids are great: www.brutaltraining.com

Monday 040816

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

Post loads to comments.

Enlarge image

CrossFit Kansas City: "Aftermath".

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.

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.

Saturday 040814

Rest Day

Enlarge image

Rob Miller - climber.

Friday 040813

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

Post time to comments.

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

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.

Enlarge image

Connor Martin sled pulling at Brand X Martial Arts.

Wednesday 040811

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

Post loads to comments.

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.

Tuesday 040810

Rest Day

Enlarge image

PJs

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.

Enlarge image

JAX SWAT

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

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.

Enlarge image

Jeff Martin of Brand X Martial Arts.

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

Enlarge image

CrossFit Kansas City.

Friday 040806

Rest Day

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.

Thursday 040805

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

Post reps to comments.

Enlarge image

Vista High's wresting team visits the Ukraine.

Wednesday 040804

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

Post loads to comments.

Enlarge image

Looking For Work.

Tuesday 040803

Run or Row 10K

Post time to comments.

Enlarge image

CrossFit Level 1 Certification Seminar at CrossFit North.

Monday 040802

Rest Day

Enlarge image

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

Sunday 040801

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

Post time to comments.

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