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January 2005
January 31, 2005
Monday 050131"Lynne" Five rounds for max reps of: Post reps for both exercises in all rounds.
Blake Glassman swings to handstand. Posted by lauren at
6:02 PM
January 30, 2005
Sunday 050130Complete as many rounds in twenty minutes as you can of:
CrossFit Santa Cruz has started a Kid�s Class. Captain Drew, �Rage Ball� (slam, clean, wall, repeat), with 20-pound ball D-ball and ten-foot target. Real Media Player Posted by lauren at
4:45 PM
January 29, 2005
Saturday 050129Rest Day
Jump over stick. Forward and backward equals once. United States Naval Aviator Trainee record in 1944 was 30 reps. Give it a try and post to comments. Girls can jump! http://www.girlscanjump.com/jump-training-techniques.html
Posted by lauren at
5:20 PM
January 28, 2005
Friday 050128Run or Row 10 K Post time to comments.
Marlon Thompson's garage gym. Griptopia: http://www.bigsteel.iwarp.com/Articles2/GripFeats.html Posted by lauren at
7:14 PM
January 27, 2005
Thursday 050127Five rounds for time of: Post time to comments.
Team 7 - Tabata sit-ups Better hops: http://www.strengthcats.com/JDfabulous15.htm Posted by lauren at
5:35 PM
January 26, 2005
Wednesday 050126Deadlift 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
CrossFit - Air Force A video clip of the 1938 Olympians from Leni Riefenstahl’s video: http://www.leni-riefenstahl.org/downloads/video/olympia-gymnastics.rm Posted by lauren at
7:42 PM
January 25, 2005
Tuesday 050125Rest Day
Capt. Andrew Thompson, Lt. Sean Mulcahy, Capt. Tim Joyce, USMC; teasing Fran. Posted by lauren at
6:24 PM
January 24, 2005
Monday 050124For time: Post time to comments.
Ball slam. With a D-ball (You’ll wreck your Dynamxax ball, don’t try it) throw the ball to the ground from the outstretched “C” of the launch. Only by following-through the throw with the hands will you be able to catch the low bounce of the D-ball. This is a 20 pound ball. Josh Everett vs Greg Amundson for Fran's affections. Real Media Player - Windows Media Posted by lauren at
5:27 PM
January 23, 2005
Sunday 050123How many times can you take 135 pounds from ground to overhead in 10 minutes? Post method, object, and reps to comments.
CrossFit North's new pull-up bar. Posted by lauren at
6:26 PM
January 22, 2005
Saturday 0501225 rounds for time of: Post time to comments.
CrossFit Afganistan Decentralized networks, of which the Internet is a breathtaking example, have a distinct organizational edge for positions whose chief merit is being true. Diet is extraordinary in that it affords each of us the opportunity to become experts within the only laboratory that ultimately matters: http://www.dvdmon.com/pp/references.asp Posted by lauren at
6:25 PM
January 21, 2005
Friday 050121Rest Day
Coach Josh Everett qualifies for USAW National’s Work with Josh Everett, Mike Burgener, Lani Lau, Greg Amundson, Michael Rutherford, Robb Wolf, Michael Street, Tyler Hass, Grady McDonald, Eva Twardokens, Annie Sakamoto, the Glassman’s, and Stephane Rochet in Santa Cruz, February 11th, 12th, and 13th. Posted by lauren at
12:50 PM
January 20, 2005
Thursday 050120Back Squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
"Better than on the rower." Swim smart – “Total Immersion” Posted by lauren at
6:08 PM
January 19, 2005
Wednesday 050119“Cindy” Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.
Connor Martin, age 13, USAW Club Coach at Brand X Martial Arts, set a school record of 92 Sit-ups in one-minute beating the old school record by 15 reps. His PE Teacher verified the feat but the head of the PE department is making he and the other CrossFitter who tied him retake the test because “It’s not possible.” The Vancouver boys, Craig, Kirk, and Andrew with another installment of CrossFit Nation. Let’s support these great guys with some positive inputs on technique; they’re just getting started! Posted by lauren at
6:25 PM
January 18, 2005
Tuesday 050118"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) 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. Compare to 041201.
An immense wave of talent and courage descended on Rancho Buena Vista High School Saturday to meet Mike Burgener. Posted by lauren at
7:23 PM
January 17, 2005
Monday 050117Rest Day
Brendan Gilliam on the slack line, Michael Street instructing. The slack line universally incites an uncontrollable lateral tremor in the mounting leg which is struggling to find control under load and in a nearly frictionless plane. Posted by lauren at
6:11 PM
January 16, 2005
Sunday 051016Power clean 3-2-2-2-1-1-1-1-1 reps After all 9 sets practice the stunt below. Report results to comments.
Kneeling backward – bend
Posted by lauren at
6:08 PM
January 15, 2005
Saturday 050115Back Squat 3-2-2-2-1-1-1-1-1 reps After all 9 sets practice the stunt below. Report results to comments.
Left or right side support Posted by lauren at
6:02 PM
January 14, 2005
Friday 050114Push press 3-2-2-2-1-1-1-1-1 reps After all 9 sets practice the stunt below. Report results to comments.
Forearm Balance Posted by lauren at
5:35 PM
January 13, 2005
Thursday 050113Rest Day
Deadlift - Left, weak set up. Right, strong set up. From Hickok Sports, a history of gymnastics. Posted by lauren at
5:40 PM
January 12, 2005
Wednesday 050112Complete as many rounds in twenty minutes as you can of: Post rounds and fractions of rounds completed to comments.
Old Navy Giant rubber bands (8848T32) from McMaster at an unbeatable price. Posted by lauren at
8:03 PM
January 11, 2005
Tuesday 050111“Helen” Three rounds for time: Compare to 040414 and 040108 . Post time to comments.
New rope from West Marine.
Posted by lauren at
7:42 PM
January 10, 2005
Monday 050110For time: Post time to comments.
Forward swinging dips. Posted by lauren at
2:32 PM
January 9, 2005
Sunday 050109Rest Day
Balance on Toes: Stand on one foot, eyes closed, hands clasped overhead. The record among U.S. Naval Aviator trainees in 1944 was 49 seconds. How well can you do? Posted by lauren at
3:57 PM
January 8, 2005
Saturday 050108Deadlift 10-10-10-10-10-10-10 reps Post loads to comments.
John Sposato friend to CrossFit East Posted by lauren at
5:16 PM
January 7, 2005
Friday 050107Run 5K Post time to comments.
Dave's inverted cross can be developed with dumbbells. Posted by lauren at
7:23 PM
January 6, 2005
Thursday 050106For time: For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great. Post time to comments.
Fooling with dumbbells like this quickly leads to the planche and planche press.
Posted by lauren at
7:04 PM
January 5, 2005
January 4, 2005
Tuesday 0501043 rounds for time of: Post time to comments.
Annie Sakamoto, 3 consecutive Muscle-ups.
Posted by lauren at
7:30 PM
January 3, 2005
Monday 050103Complete as many rounds as you can in 20 minutes of: Post rounds and fractions of rounds completed to comments.
One arm Overhead squat. Posted by lauren at
8:15 PM
January 2, 2005
Sunday 0501023 rounds for time of: Post time to comments.
Learn to teeter from feet to hands and back to feet slowly and with control. The ability to do so is a potent measure of balance, flexibility and strength. Posted by lauren at
8:46 PM
January 1, 2005
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