December 2004

December 31, 2004

Friday 041231

Run 5K

Post time to comments.


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Jaime C., USAF

Posted by lauren at 5:35 PM

December 30, 2004

Thursday 041230

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.


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The inability to climb, lower, or rest oneself on a rope regularly claims lives. "Make fast and rest' can be a lifesaver.

Posted by lauren at 4:53 PM

December 29, 2004

Wednesday 041229

Complete as many rounds as you can in 20 minutes of:
5 Squats
10 Push-ups
15 Pull-ups

Post rounds and fractions of rounds completed to comments.


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On January 15th, 2005 we are holding a one-day Burgener-CrossFit clinic in Vista, CA. Mike Burgener will teach the Olympic lifts and he and the CF crew will explain and demonstrate the CrossFit approach to world-class fitness. Join us.

Posted by lauren at 5:55 PM

December 28, 2004

Tuesday 041228

Rest Day

JSO_SWAT_Muscle_Up .jpg

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JSO SWAT team members with Muscle-ups.

Posted by lauren at 7:43 PM

December 27, 2004

Monday 041227

3 rounds for time of:
Run 800 meters
100 squats

Post time to comments.


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Pull-up, arm to side, alternate arms.

Posted by lauren at 3:56 PM

December 26, 2004

Sunday 041226

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


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Ft. Campbell

Posted by lauren at 7:29 PM

December 25, 2004

Saturday 041225

Complete 21, 15, and 9 rep rounds for time of:
Jump and reach target 18" above maximum standing reach
Handstand Push-ups

Use nose to ground for HSPU depth. Post time to comments.


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Beginner's rope climb.

Posted by lauren at 4:01 PM

December 24, 2004

Friday 041224

Rest Day


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This is a West Marine rope.

West Marine is our new vendor for rigging. We're commissioning four or five different climbing ropes. West Marine's craftsmanship is exceptional and they engineer for applications that exceed our needs.

Posted by lauren at 6:41 PM

December 23, 2004

Thursday 041223

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

Post loads to comments.


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The jump to support has broad application among different skill levels. The intensity can be varied from low to high by raising the height of the support. This exercise is metabolically demanding when done for high reps.

Posted by lauren at 6:13 PM

December 22, 2004

Wednesday 041222


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 040422 and 041206.


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Greg Amundson gets a 4:16 on "Karen" - 150 Wall ball shots at a 10 foot target with a 20 pound ball for time.

Posted by lauren at 6:03 PM

December 21, 2004

Tuesday 041221

Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters

Post time to comments.


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Stephane Rochet - a Mike Burgener "Frankenfitte.r"

"The foundation of training depends on the legs and not the arms. All the mystery of maneuvers and combat is in the legs, and it is to the legs that we should apply ourselves. Whoever claims otherwise is but a fool and not only in the elements of what is called the profession of arms."

- Field Marshal Maurice Comte de Saxe, My Reveries, 1732

Posted by lauren at 6:45 PM

December 20, 2004

Monday 041220

Rest Day


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Paul Buentello

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his agility to cope with the environment has rested largely up on the individual's own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit."

- From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Posted by lauren at 1:26 PM

December 19, 2004

Sunday 041219

Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.


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L-sit races - CrossFit Certification Seminar, Golden Colorado, 2004

Posted by lauren at 1:23 PM

December 18, 2004

Saturday 041218

Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 L-pull-ups
15 Sit-ups

Post rounds and fractions of rounds completed to comments.


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John Baumann of Gill Athletics.

Posted by lauren at 1:13 PM

December 17, 2004

Friday 041217

Run 10 K

Post time to comments.


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Santa's Helpers

"Truly then, it is killing men with kindness not to insist upon physical standards during training which will give them a maximum fitness for the extraordinary stresses of campaigning in war."

- Brigadier General S.L.A. Marshall, Men Against Fire, 1947.

Posted by lauren at 7:10 PM

December 16, 2004

Thursday 041216

Rest Day


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CrossFit's First Annual Sensitivity Training.

Posted by lauren at 6:42 PM

December 15, 2004

Wednesday 041215

Front Squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.


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Eric Keller gets his first Muscle-up.

Posted by lauren at 5:18 PM

December 14, 2004

Tuesday 041214

Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups

Post rounds and fractions of rounds completed to comments.


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Rob Miller

Posted by lauren at 7:14 PM

December 13, 2004

Monday 041213


Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 031105, 040108,
040414, and 040831

crossfit_Ft- Lewis.jpg

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Posted by lauren at 10:25 PM

December 12, 2004

Sunday 041212

Rest Day


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We use this drill with 4,6,8,10,12,14,16,18,20, and 28 pound balls. The Dynamax ball is our first choice.

Posted by lauren at 6:32 PM

December 11, 2004

Saturday 041211

Push Press 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.


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Posted by lauren at 7:08 PM

December 10, 2004

Friday 041210

4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball

Post time to comments.


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Julia Atkins demonstrates the scalability of CrossFit workouts while performing "Helen".

Brand X Martial Arts' CrossFit for Kids Forum

CrossFit HQ's Team 7 - Windows Media Player - Real Player

Posted by lauren at 6:06 PM

December 9, 2004

Thursday 041209

Seven rounds of:
Overhead squats, 3 reps
10 Knees to elbows

Post loads to comments.


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Matt Mast demonstrates a great shoulder stretch with a wooden dowel.
With a wide grip, take the dowel from in front of you, to overhead, and all the way behind, without bending your arms. Once you can do this comfortably, close your grip slightly and bring the dowel around again. Continue this process and stop short of the grip where your shoulders are no longer flexible enough to rotate through the full range of motion with locked arms. We like to determine overhead squat grips or snatch grips in this manner.

Dan John on the Overhead squat:

Posted by lauren at 6:09 PM

December 8, 2004

Wednesday 041208

Rest Day


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December's Suffer on Saturday at CrossFit North.

Posted by lauren at 2:15 PM

December 7, 2004

Tuesday 041207

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

Post loads to comments.


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Cooper on a Massman

Posted by lauren at 7:05 PM

December 6, 2004

Monday 041206


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 040422.


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Nick Massman's new monkey bars and daughter Molly at CrossFit SLO.

Ryan Atkins' CrossFit Racine comes on line!

Posted by lauren at 4:38 PM

December 5, 2004

Sunday 041205


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.


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Samuel Kahn, 15 years old, sailor - CrossFit

Posted by lauren at 4:45 PM

December 4, 2004

Saturday 041204

Rest Day


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Row, thruster, think: testing cognitive competence under physical duress with Standard Progressive Matrices Sets A, B, C, D and E.

The ideal pull-up program is the one you'll do with excitement. Submit, on careful reflection, your plan for only one day of a thirty-day program. We'll publish a 30-day "CrossFit Pull-upalooza" for X-mas and your workout, when chosen, will be named in your honor.

Posted by lauren at 4:12 PM

December 3, 2004

Friday 041203


6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Post time to comments.

Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.


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Jim Howe and Jonny Blitz at Gym Jones.

Posted by lauren at 5:22 PM

December 2, 2004

Thursday 041202

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

Post loads to comments.


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Mark Twight and TJ Cooper

CrossFitter, Graham Hayes, discover "Judo Belt Muscle-up!"

Posted by lauren at 6:54 PM

December 1, 2004

Wednesday 041201

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments. 405 is the score to beat.


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Neal Thompson and Eddie Lugo doing "Fight Gone Bad" in Colorado.

Gymnastics Coach Rick McCharles: Gymnastics Coaching

Posted by lauren at 7:50 PM

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