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November 2004
November 30, 2004
Tuesday 041130Rest Day
Much more dangerous than smoking. Carl and Sandra's Physical Conditioning Center Posted by lauren at
6:16 PM
November 29, 2004
Monday 041129"Gwen" Clean & Jerk 15-12- and 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. Report load to comments. Compare to 030525, 030630, 030801, 030902, 030922, 040120 and 040317.
Spend the day training with Coach Burgener, Josh Everett, Greg Amundson, Eva Twardokens, Lani Lau, Annie Sakamoto, and Greg and Lauren Glassman (and Athena) for a one-day Burgener-CrossFit clinic. Mike will teach the Olympic lifts and he and the CF crew will explain and demonstrate the CrossFit approach to world-class fitness. Posted by lauren at
5:05 PM
November 28, 2004
Sunday 041128For time: Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to March 1, 2004, June 22, 2004, and August 9, 2004
Eugene Allen's home gym. Posted by lauren at
4:47 PM
November 27, 2004
Saturday 041127Complete as many rounds as you can in 20 minutes of: Post rounds and fractions of rounds completed to comments.
Racking the Bar -
Posted by lauren at
4:28 PM
November 26, 2004
Friday 041126Rest Day
Dan John "ruining his shoe laces". Here is his "Throwing 101" from the CrossFit Seminar at the State Patrol Academy in Colorado. Posted by lauren at
4:58 PM
November 25, 2004
Thursday 041125Run 10 K The steeper the better. Post time and terrain to comments.
Two man assisted one-legged squats - Mindy and Tara. Posted by lauren at
5:39 PM
November 24, 2004
Wednesday 041124Overhead Squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
Kelly Moore, Dan John, Lynne Pitts - CrossFit Posted by lauren at
6:38 PM
November 23, 2004
Tuesday 0411233 rounds for time of: Post time to comments.
Going, going, gone. Our climbing ropes from Pacific Fibre and Rope failed. If you have purchased a climbing rope from Pacific Fibre and Rope, you need to take the rope down and send it to Pacific Fibre and Rope in care of Ron Goldman. You can see the failure progression in the three ropes. Dave Leys fell and was uninjured from the experience.
Posted by lauren at
6:53 PM
November 22, 2004
November 21, 2004
Sunday 041121"Fran" Post time to comments. Try to match Josh Everett's time of 2:37.
Josh Everett Posted by lauren at
5:55 PM
November 20, 2004
Saturday 041120Complete as many rounds in 20 minutes as you can of: Post load and rounds and fractions of rounds completed to comments.
Soldier, Olympian, and Trainer - CrossFit Posted by lauren at
6:53 PM
November 19, 2004
Friday 041119For time: Post time to comments. 
US Army CrossFit Booster - Gill Athletics Posted by lauren at
6:50 PM
November 18, 2004
Thursday 041118Rest Day
The "Woodstock" of the modern era of functional training - the warriors, athletes, and coaches of the November 12th, 13th, and 14th 2004 CrossFit Certification/Seminar. CrossFit Nation Week 2, by the boys from Vancouver! Nothing that is worth doing can be achieved in a lifetime; therefore we must be saved by hope. Nothing, which is true or beautiful or good, makes complete sense in any immediate context of history; therefore we must be saved by faith. Nothing we do, however virtuous, can be accomplished alone. Therefore we are saved by love. - Reinhold Niebuhr
Posted by lauren at
7:29 PM
November 17, 2004
Wednesday 041117Tabata "Bottom to Bottom" Squat Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol! Post Tabata score and mile time to comments.
Marlon and Ed Thompson Posted by lauren at
8:24 AM
November 16, 2004
Tuesday 041116For time: Post time to comments.
Connor Martin, 13 years old, completes Chelsea +4. Posted by lauren at
8:19 AM
November 15, 2004
Monday 041115For time: Post time to comments.
Andrew Thompson Posted by lauren at
8:11 AM
November 14, 2004
November 13, 2004
Saturday 041113Five rounds for time of: Post load and time to comments.
Londale Theus Sr. and Jr. Posted by lauren at
7:49 AM
November 12, 2004
Friday 041112Three rounds for time of: Post time to comments.
The McGee Company's Mark Schlueter, VP, leads CrossFit workouts with fellow employees. Posted by lauren at
7:37 AM
November 11, 2004
Thursday 041111"Isabel" For time: Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Petranek Fitness Grand Opening. Posted by lauren at
7:23 AM
November 10, 2004
November 9, 2004
Tuesday 041109For time: Post time to comments.
Blake Glassman, 15, joins the Muscle-up Club. Posted by lauren at
8:28 PM
November 8, 2004
Monday 041108Five rounds for time of: Post time to comments.
Check out Andy Petranek's new pull-up bar and ladder. Imagine a lattice of pipe filling the overhead space in your gym. Contact Andy to get the specs on the fittings and pipe. Posted by lauren at
6:28 PM
November 7, 2004
Sunday 041107Back Squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
Annie Sakamoto new CFHQ trainer. Posted by lauren at
9:28 PM
November 6, 2004
November 5, 2004
Friday 041105"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. We�ve seen +3. Any +4s? Compare to: 040920
Jake Wormhoudt - CFHQ Posted by lauren at
5:51 PM
November 4, 2004
Thursday 041104Run 10 K Post time to comments.
Nicole Carroll, 8th female Muscle-Up Club inductee and new HQ trainer. Posted by lauren at
5:40 PM
November 3, 2004
Wednesday 041103"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 ½ bodyweight Set up three bars and storm through for time. Post time to comments.
Slacklining Posted by lauren at
5:44 PM
November 2, 2004
Tuesday 041102Rest Day What is the role of P.T. in teaching patterns for success, or is it all longevity/survival?
Petranek Fitness Grand Opening November 6th in Santa Monica, CA. Join us. Posted by lauren at
6:54 PM
November 1, 2004
Monday 041101Five rounds for time of: Post time to comments.
CrossFit North's First Annual Championship - Man Down! Posted by lauren at
5:20 PM
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