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September 2005
September 30, 2005
Friday 050930Rest Day
The Squat [video] The Cato Institute - a great think tank. Find rational, scholarly, and unpopular views on hundreds of topics and policy issues. As an example try “overpopulation”, “recycling”, “gun control”, or “global warming” in the Cato search engine. Post comments to comments. Posted by lauren at
6:09 PM
September 29, 2005
Thursday 050929"Michael" Three rounds for time of: Post time to comments. Compare to 050824.
Excellent!: http://www.swingaring.com/ Posted by lauren at
6:18 PM
September 28, 2005
Wednesday 050928"Cindy" OR "Mary" Post your choice of girls and rounds completed to comments. Compare to 050810.
The future home of CrossFit Oakland. Sage and Coach Burgener: the Snatch [video] Posted by lauren at
6:01 PM
September 27, 2005
Tuesday 050927Front squat 3-3-3-3-3-3-3-3-3-3 reps Post loads to comments.
Fiona Muxlow Rowing ergometer discussion: http://www.crossfit.com/discus/messages/22/13650.html Posted by lauren at
5:33 PM
September 26, 2005
Monday 050926Rest Day
Carrie Klumpar coaches press to headstand. The headstand press accumulates inversion time which is invaluable to the development of spatial awareness, develops the handstand – an essential gymnastic rudiment, and introduces press-to- handstand progressions which train for unique and important muscle recruitment patterns.
Coach Roger Harrell and Carrie [video] “Why You Should Olympic Lift” by Jim Wendler: http://www.elitefts.com/documents/olympic_lift.htm Posted by lauren at
8:30 PM
September 25, 2005
Sunday 050925For time: Post time and number of jumps to comments.
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability. The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed. - From The Overhead Squat Tight Shoulders [video]
Posted by lauren at
3:13 PM
September 24, 2005
Saturday 05092475 pound Thruster With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes. Post results to comments.
“Girls, Girls, Girls!” From left to right Anthony Gajkowski, Ryan Atkins, George Koupatadze, Mike Howard and Doug Sawyer. At CrossFit Racine’s “Girls, Girls, Girls” George Koupatadze gets 20 pull-ups from a previous best of 12. “Despite what his critics may say, Coach Dave Salo’s alternative, “minimalist” view of training for peak performance has proven extremely successful.”
Posted by lauren at
7:33 PM
September 23, 2005
Friday 05092310, 20, and then 30 rep rounds of: Post time to comments.
Andy Petranek, CrossFit L.A. CrossFit Certification Seminar September 2005, Sage and Coach Burgener: Power Snatch “For far too long CrossFitters have mostly remained silent with the knowledge that those who do leg press, curls, and lateral raises on Monday, Wednesday, and Friday while jogging long distance on Tuesday, Thursday, and Saturday were unfit for the demands of combat, sport, and emergency. This silence is due in part to political correctness, deference and respect, and a plain old desire to keep friends friendly. Nature feels no such compunction to respect delusions of competence and speaks her mind with great clarity and conviction – her messenger is Rhabdo.” Greg Glassman
Posted by lauren at
5:17 PM
September 22, 2005
Thursday 050922Rest Day
Eric O., the future face of CrossFit Montana We bid fair winds to our friend Dave Shepard who was killed in Mosul, Iraq earlier this week while protecting a diplomatic convoy. Our hearts go out to his wife Cindy, family, and friends at CrossFit North. In a philosophical moment veteran CrossFitter Mike Yukish recently asked “Where is CrossFit going?” With increasing frequency CrossFitters are marveling at their community, perhaps unparalleled, in the fitness world, committed to excellence, service, and decency, formed spontaneously around a seed crystal of grueling fitness, and while man-made designed by no man. Post reflections to comments.
Posted by lauren at
7:19 PM
September 21, 2005
Wednesday 050921“Helen” Three rounds for time: Compare to 050816. Post time to comments.
Hurricane Katrina Aid, CrossFit Style - FBI SWAT On The Use of Weight Belts, Stuart M. McGill, Professor of Spine Biomechanics, University of Waterloo, Canada.
Posted by lauren at
7:29 PM
September 20, 2005
Tuesday 050920Clean 5-5-5 Post loads to comments.
Ahmik Jones, M.D., 30 Pull-ups. Lynne Pitts and Kelly Moore breaking new ground: http://www.circularstrengthmag.com/38/beltrante.html Little Room “Well you're in your little room - The White Stripes Posted by lauren at
7:58 PM
September 19, 2005
Monday 050919Run 5 K Post time to comments.
CrossFit Certification Seminar, September 2005 Posted by lauren at
10:14 PM
September 18, 2005
Sunday 050918Rest Day
Aftermath Winds of Change: http://www.windsofchange.net/ Posted by lauren at
10:52 PM
September 17, 2005
Saturday 05091795 pound Squat clean, 75 reps Post time to comments.
Certification Seminar, September 16, 2005, Brand X Martial Arts. Posted by lauren at
8:07 PM
September 16, 2005
Friday 050916With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 050629.
Tim Bishop Posted by lauren at
5:16 PM
September 15, 2005
Thursday 05091595 pound Thruster, 75 reps Post time to comments.
Lee Aldridge’s Reality Based Fighting Concepts: http://www.fightingconcepts.com/pages/850982/index.htm Posted by lauren at
11:14 PM
September 14, 2005
Wednesday 050914Rest Day
"This is what happens when you give two CrossFitters the budget for the new company gym. Not shown are the Concept II Rower, Glute-ham developer, and two white boards." -Jeff Martin of Brand X Martial Arts and Biosite. Post to comments the title and author of a book that profoundly influenced you. Posted by lauren at
8:32 PM
September 13, 2005
Tuesday 050913Complete as many rounds in 20 minutes as you can of: Post rounds and fractions of rounds completed to comments.
CrossFit Kunsan S. Korea Posted by lauren at
8:09 PM
September 12, 2005
Monday 050912“Elizabeth” 21-15-9 reps of: Post time to comments. Compare to 050815.
Brian “Black Knight” Anderson’s journey from Rhabdo to Highland Games is an epic tale of commitment and determination. Posted by lauren at
5:02 PM
September 11, 2005
Sunday 050911Three rounds for time of: Post time to comments.
CrossFit Santa Cruz Hurricane Katrina Charity Workout Team Michael Yon: Online Magazine: http://michaelyon.blogspot.com/ “Arguments about whether kettlbebells or dumbbells are “better” conveniently sidestep the question more relevant to fitness, “what might introducing rings or paralettes do for my training and fitness?”” - Greg Glassman Posted by lauren at
6:03 PM
September 10, 2005
September 9, 2005
Friday 050909Back squat, bodyweight, 21 reps Post time to comments.
CrossFit Virginia - Ruthless Training Concepts Learning anatomical terms of location can help communication and understanding: http://en.wikipedia.org/wiki/Terms_for_anatomical_location Tone and tenor of conversation are powerful clues to authenticity: http://www.totalprotectioninteractive.com Posted by lauren at
4:54 PM
September 8, 2005
Thursday 050908Snatch 15-12-9 reps This is three sets with any rest needed between sets. Touch and go at ground only. Post load to comments. Compare to 030906.
Josh Briggs Posted by lauren at
8:14 PM
September 7, 2005
Wednesday 050907"Annie" Post time to comments.
Ab sense from AbMat:
Posted by lauren at
6:51 PM
September 6, 2005
Tuesday 050906Rest Day
CrossFit North's SOS. From Sportivny Press – Key Muscles for Weightlifting Posted by lauren at
5:58 PM
September 5, 2005
Monday 050905For time: Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 050730.
Colorado State Patrol - Hoover Ball
Posted by lauren at
7:03 PM
September 4, 2005
Sunday 050904For time: Post time to comments.
Team Mosul
Posted by lauren at
6:38 PM
September 3, 2005
Saturday 050903"Tabata Something Else" 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. Compare to 050531.
Steve Seapker at the 1st CrossFit London seminar. Posted by lauren at
5:34 PM
September 2, 2005
September 1, 2005
Thursday 050901For time: Post time to comments.
Trent Baker Posted by lauren at
6:58 PM
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