|
March 2005
March 31, 2005
Thursday 050331
“Helen”
Three rounds for time:
Run 400 meters
1 ˝ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 050111 . Post time to comments.

Enlarge image
Eva Twardokens and Michael Johnson
Posted by lauren at
7:18 PM
March 30, 2005
Wednesday 050330
Rest Day

Enlarge image
CrossFit Certification Seminar, March 21-23 2005. Infantry School, Gagetown, Oromocto, NB, Canada.
“Skilless physical training exaggerates the genetic differences between men and women while delivering less fitness for both men and women.”
-Greg Glassman
Post thoughts to comments.
Posted by lauren at
6:48 PM
March 29, 2005
Tuesday 050329
For time:
100 L-Pull-ups
Post time to comments.
-thumb.jpg)
Enlarge image
Duncan Martin at Brand X Highland Games practice.
Posted by lauren at
7:41 PM
March 28, 2005
Monday 050328
5 rounds for time of:
45-pound Dumbbell hang squat clean thruster, 10 reps
Run 400 meters
Post time to comments.

Enlarge image
Rings
Posted by lauren at
5:30 PM
March 27, 2005
Sunday 050327
Run 10 K
Post time to comments.

Enlarge image
Gary Yetter's CrossFit Laos.
Posted by lauren at
8:22 PM
March 26, 2005
Saturday 050326
Rest Day

Enlarge image
Chemgirl
Posted by lauren at
6:46 PM
March 25, 2005
Friday 050325
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Post time to comments.

Enlarge image
Posted by lauren at
7:32 AM
March 24, 2005
Thursday 050324
Back Squat 3-2-2-2-1-1-1-1-1 reps.
Post loads to comments.

Enlarge image
Peter Markel - CrossFit Santa Cruz
Posted by lauren at
7:30 AM
March 23, 2005
Wednesday 050323
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
Post rounds and fractions of rounds completed to comments.

Enlarge image
TJ Cooper - CrossFit East
Posted by lauren at
7:29 AM
March 22, 2005
Tuesday 050322
Rest Day

Enlarge image
Sit-ups [MPEG] [real media player] [windows media player]
Posted by lauren at
7:28 AM
March 21, 2005
Monday 050321
Snatch 1-1-1-1-1-1-1-1-1-1 reps.
Post loads to comments.

Enlarge image
Josh Briggs
More CrossFit Nation video love from the CrossFit.ca crew: [QuickTime] [MPEG4]
Posted by lauren at
7:27 AM
March 20, 2005
Sunday 050320
Complete as many rounds in 20 minutes as you can of:
70 pound Dumbbell deadlift, 10 reps
3 Rope Climb, 15 ft
Post rounds and fractions of rounds completed to comments.

Enlarge image
Fight on Friday - Garth Taylor, Captain Andrew Thompson, and Brent Edwards
Posted by lauren at
7:25 AM
March 19, 2005
Saturday 050319
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.

Enlarge image
Posted by lauren at
7:25 AM
March 18, 2005
Friday 050318
Rest Day

Enlarge image
Jeff and Connor Martin - Brand X Martial Arts
On May 7th, 2005 Brand X Martial Arts will hold a one day clinic featuring the Israeli martial art Krav Maga and CrossFit. By days end attendees will have seen how a combat tested self defense system marries with a combat tested fitness program. Join us.
Bachar ladder [MPEG] [real media player] [windows media player]
Posted by lauren at
7:24 AM
March 17, 2005
Thursday 050317
Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
Post loads to comments.
-thumb.jpg)
Enlarge image
Suffer on Saturday - CrossFit North
Posted by lauren at
7:24 AM
March 16, 2005
Wednesday 050316
Three rounds for time of:
Run 800 meters
50 Wallball shots, 20 pound ball
Post time to comments.

Enlarge image
Team Pegasus & CrossFit
Posted by lauren at
7:23 AM
March 15, 2005
Tuesday 050315
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.

Enlarge image
John Hackelman - SLO Kickboxing/The Pit
John Hackelman will present on striking at the next CrossFit Certification Seminar, April 15th, 16th, and 17th.
Posted by lauren at
7:22 AM
March 14, 2005
Monday 050314
Rest Day

Enlarge image
CrossFit Roulette CrossFit North
Cargo Net
[real media] [MPEG] [windows media player]
Posted by lauren at
7:41 PM
March 13, 2005
Sunday 050313
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.

Enlarge image
Posted by lauren at
7:25 PM
March 12, 2005
Saturday 050312
Dumbell Clean and Jerk 5-5-5-5-5 reps.
Go heavy. Ground to overhead.
Post loads to comments.

Enlarge image
CrossFit Santa Cruz
Posted by lauren at
7:32 PM
March 11, 2005
Friday 050311
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Enlarge image
CrossFit Vancouver
Posted by lauren at
6:23 PM
March 10, 2005
Thursday 050310
Rest Day

Enlarge image
Ooops! - Video
Posted by lauren at
7:45 PM
March 9, 2005
Wednesday 050309
"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 050201

Enlarge image
Graham, Karl, and Gally - CrossFit UK
Posted by lauren at
7:16 PM
March 8, 2005
Tuesday 050308
Run 5 K
Post time to comments.

Enlarge image
Rainier CrossFit
Posted by lauren at
6:53 PM
March 7, 2005
Monday 050307
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.

Enlarge image
CrossFit Santa Cruz
Posted by lauren at
6:21 PM
March 6, 2005
Sunday 050306
Rest Day

Enlarge image
CrossFit Santa Cruz - water delivery
Josh Everett's 155 kg Clean and Jerk. [windows media player] [real media player] [MPEG]
Posted by lauren at
3:39 PM
March 5, 2005
Saturday 050305
Three rounds, 21-15- and 9 reps, for time of:
Handstand push-ups
Pull-ups
Post time to comments.

Enlarge image
Josh Briggs
Posted by lauren at
7:06 PM
March 4, 2005
Friday 050304
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

Enlarge image
USMC Martial Arts Program
Posted by lauren at
8:02 PM
March 3, 2005
Thursday 050303
Ten rounds for time of:
135 lb Deadlift, 15 reps
15 Push-ups
Post time to comments.

Enlarge image
Ryan Atkins, Kelly Moore, and Larry Lindenman at CrossFit Racine.
Posted by lauren at
6:48 PM
March 2, 2005
Wednesday 050302
Rest Day

Enlarge image
Scott Semple - Mt. Alberta
Posted by lauren at
7:31 PM
March 1, 2005
Tuesday 050301
Complete for time:
95 pound Thrusters, 45 reps
45 Pull-ups
Post time to comments.

Enlarge image
Logan Rutherford takes 3rd in Kansas State Wrestling Championships.
Posted by lauren at
7:42 PM
|