Monday 050228

Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats

Post time to comments.

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Burpees
From a stand, take a crouch sitting position; then a stoop falling position; back to a crouch sitting position and return to stand. These four successive movements constitute one burpee.

Naval Aviator record in 1944 - 40 in 30 sec.

Sunday 050227

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 041103

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Bobby Southworth

Saturday 050226

Rest Day

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Fight on Friday - CrossFit Santa Cruz

Key Muscles for Weightlifting by Andrew Charniga, Jr.

Friday 050205

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

Post loads to comments.

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CrossFit Portland coming soon.

Thursday 050224

“Fractured Fran”
Complete 5 rounds for time of:
95-pound Thruster, 9 reps
9 Pull-ups

Post time to comments and compare to last “Fran”; the work is identical.

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"Thanks for introducing me to CrossFit!!!"
- PK McDonald

Wednesday 050223

2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ball

Followed by:
Press overhead 1-1-1 reps

The press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.

Post time, load, and method to comments.

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One Arm Extension Press-up
Lie on deck, one arm outstretched, palms down, legs together and straight. Head held down and shoulders kept low. Press foward with toes so body is raised from deck, hold bodyabout 5-6 inches from the deck.

Naval Aviator record in 1944, 1 min. 43 sec.

Tuesday 050222

Rest Day

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Calhoun High School, Port Lavaca, TX, Powerlifting Team

Monday 050221

Five rounds for time of:
Row 500 meters
Run 400 meters

Post time to comments.

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Pull-up with medicine ball. Naval Aviator record in 1944 with 9 pound ball - 20.

Bottom-to-bottom Tabata squats - [MPEG] [Real Media]

Sunday 050220

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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Cill Adams - CrossFit Santa Cruz

Check out the launch of CrossFit Norcal’s monthly, The Performance Menu.

Saturday 050219

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

Post loads to comments.

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Greg Curtain - Georgia Tech Rugby

Friday 050218

Rest Day

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Grady Mac

Annie Sakamoto, Chris Matthews, and Nicole Carroll doing “Grace” - 85 pound C&J, 30 reps, for time – Nicole doing Annie, Chris, and Grace.

Thursday 050217

Complete three rounds for time of:
Run 800 meters
75 Squats
50 Sit-ups

Post time to comments.

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Stephane Rochet

Wednesday 050216

Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go

Post rounds completed to comments. Move slowly and deliberately – you’re developing the muscle-up. (Eva can do it.)

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Eva T

Tuesday 050215

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

Post loads to comments.

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Belly Grinds
Start from hanging position (ordinary grasp), pull legs up and over the bar, end up in the hanging position. Naval Aviator record in 1944 - 22

Monday 050214

Rest Day

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Annie Sakamoto Fan Club, John Hackleman - President.

Sunday 050213

Five rounds for time of:
Row 500 meters
21 Ring dips

Post time to comments.

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155 kg C&J PR for Josh Everett!

Saturday 050212

For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

Post time to comments.

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Strong work.

Friday 050211

7 rounds for time of:
Hang clean 2 reps
20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

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V-Roll
From a seat on the deck, raise both legs and bend the trunk forward forming at least a 90 degree "V" position balancing on the buttocks; arms extended forward to maintain balance. Hold momentarily. Roll right or left over the hip and come to a prone swan balance on the lower abdomen - hold momentarily. Return to the "V" position by tuning over the opposite hip. From "V" position to swan balance back to "V" position constitutes one "V" roll.

Naval Aviator record in 1944 - 30.

Fight Gone Bad: Greg Amundson, Mike Weaver, Dave Leys, Andrew Thompson, and Brendan Gilliam.

Thursday 050210

Rest Day

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Popo tank

100 ft Handstand walk by Cesar Bravo.

Wednesday 050209

7 rounds for time of:
Push-jerk 2 reps
25 Push-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

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We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.

- Glassman

"If you hold a cat by the tail you learn things you cannot learn any other way."

- Mark Twain

Tuesday 050208

Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

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Elbow lever on deck. Naval Aviator record in 1944 was 3:12.

"Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice."
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

Monday 050207

"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.

Compare results to: 030907, 031203, 040105, 040815, 040902 and 041105.

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From The Well-Rounded Workout: An Introduction to Medicine Ball Training, by Jim Cawley of Dynamax. "Basic Rotation: Catcher's toss initiates the action. Thrower initiates efforts with hips while receiving the ball, accelerating the ball around to the catcher's hands."

Strong work!
http://cookedpost.com/patricio/breakdance.wmv

Sunday 050206

Rest Day

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Paul Buentello - Congratulations!

From PubMed:

“These data suggest that high-intensity training is more effective in improving cardiorespiratory fitness than moderate-intensity training of equal energy cost.”

Saturday 050205

For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbells
25 Stiff-legged deadlifts, 40 pound dumbells

Post time to comments.

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"Fight on Friday" - Annie Sakamoto, Andrew Thompson, and Nicole Carrol

Friday 050104

Front Squat 10-10-10-10-10 reps.

Post loads to comments.

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CrossFit at the International School, Davao City, Philippines.

Thursday 050203

Complete as many rounds in twenty minutes as you can of:
Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups

Post rounds and fractions completed to comments. (CrossFit soldiers, please, introduce yourself to 1st SFG (A) Captain Michael Perry and share your results. perry173@msn.com.)

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Pukie’s Central Asia Tour

Wednesday 050202

Rest Day

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Kevin "Mad-Dog" Johnson

Tuesday 050201

"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 040625, 040122, 040807, and 040916

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Push-up, slapping chest. The Naval Aviator Record in 1944 was 44 and 75 in 1950.

The trampoline is a potent tool for learning about the third dimension: http://www.wvtc.co.uk/index.htm