Saturday 051231

Rest Day

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CrossFit Ohio

The Kipping Pull-up

Post questions and reflections to comments.

Friday 051230

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

Post loads to comments.

Compare to 051014.

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CrossFit Atlanta

The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms.

We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

- CrossFit Journal

The Damnable Lie of Learning Math

Thursday 051229

For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.

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Eva Twardokens

From The Journal of Physiology: “Exercise and gene expression: physiological regulation of the human genome through physical activity”

Wednesday 051228

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

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Our January 15th gymnastics seminar with Roger Harrell will give attendees the skills, drills, and confidence to bring effective and manageable progressions to their own training or training clients.

How to Ask Questions The Smart Way by Eric Steven Raymond.

Tuesday 051227

Rest Day

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Norma Loehr, Saul Jimenez, and Greg Glassman

In a recent New York Times piece by Stephanie Cooperman entitled "Getting Fit, Even if It Kills You", CrossFit is clearly portrayed as dangerous.

Is this depiction based on the author's innumeracy, the effete politics of the Times, or is it a fair judgment?

Post thoughts to comments.

Monday 051226

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

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CrossFit Philly

Sunday 051225

3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups

Post time to comments.

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CrossFit North - 12 days of Christmas workout

Smith on intensity from Cycle Cambridge: http://www.cyclecambridge.com/Smith-HIIT.pdf

Saturday 051224

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 051009.

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Crossfit Baghdad after doing "J.T." - SSG. Rose: 6:48, SGT. Teas: 6:55, SGT. Harris: 4:50, SPC Williams: 8:50, and SGT. Norman: 4:48

Friday 051223

Rest Day

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Dangerous! - Brand X Martial Arts

CF 2002-2005 [video]

Thursday 051222

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 051115.

Annie Sakamoto vs. Greg Amundson, Fran race, 12/17/05, both PR [video].

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Rob Miller, Brendan Gilliam, Andrew Thompson – CrossFit Santa Cruz.

Wednesday 051221

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

Post loads to comments.

Compare to 041207.

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The effective power of the clean, snatch, jerk, and push-press cannot be expressed unless the torso is upright.

Tuesday 051220

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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 041230.

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Julia Atkins - CrossFit Racine takes 3rd in floor and 4th all around at Wisconsin's state meet [video].

The Martin Family has launched the first kids� fitness magazine, CrossFitKids.

Monday 051219

Rest Day

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CrossFit Eastside

Jerry Hill [video]- CrossFit Philly

Sunday 051218

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 051122.

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JSO SWAT

Saturday 051217

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

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 051118.

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CrossFit Philly

Friday 051216

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Post time to comments.

Compare to 041116.

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TNL Sports - Macon, GA

"Designed by SST, Built by Chapman Power Systems, inspired by CrossFit"

Thursday 051215

Rest Day

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Lino DeAlmeida - Point Pleasant Beach, New Jersey

Read and discuss in comments:

The radical loser

Wednesday 051214

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

Post time to comments.

No hips or legs in shoulder press, no jerking the push-press.

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CrossFit DC

Tuesday 051213

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 051201.

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Doc's Rings

American Parkour

Doug Ralston names 67 of 72. Doug, pack your bags.

Monday 051212

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 050921.

Post time to comments.

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Mount Baker CrossFit, Mount Vernon, WA.

Sunday 051211

Rest Day

The rings and slackline are inherently stable. The shaking all beginners’ first experience is essentially brain-noise finding free expression in a frictionless plane. Calming these tremors, quieting this brain-noise, improves balance and strength, i.e., control, in any environment.

Can inherently unstable training apparatus (BOSU Ball, Indo Board, and Swiss Ball) do the same for control in all environments?

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From carport to raw box – CrossFit Eastside.

Saturday 051210

With 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 050916.

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Philippe Kahn, “Pegasus 575”, Team Pegasus, Florida Keys

Friday 051209

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

Compare to 041123.

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CrossFit Central

Thursday 051208

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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Ruggers: Joe, Malaki Delai, Amani Sigani, Luke Waikamakama working on the new CrossFit Atlanta facility.

Wednesday 051207

Rest Day

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Can you name everyone in this photo? The first person to do so will be gifted a trip to Santa Cruz for our next Certification seminar.

Post names to comments.

Tuesday 051206

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post time to comments.

Compare to 050430.

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Ellen Stenard

Monday 051205

"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 051023.

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San Francisco CrossFit, 50th affiliate, first workout

Ruthless Training Concepts - CrossFit Virginia - Extreme Fitness Challenge II [video]

Sunday 051204

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]

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Dan Silver, SFPD Medal Of Valor.

Saturday 051203

Rest Day

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Jon Burroughs

Friday 051202

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Post time to comments.

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CrossFit Sedona

Ashley Weakley - Team Ruthless, CrossFit Virginia, 6:05 Fran [video]

Thursday 051201

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 050822.

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CrossFit North Carolina's weightlifting area.

Eugene Allen's Birthday Pull-up Challenge - Brand X Style [video]
Mikki-29, Jeff-48, Connor-49, Keegan-53 (Connor and Jeff did the challenge a second time and got 50 and 57 respectively)