|
|
|
|
January 2006
January 31, 2006
Tuesday 060131Five rounds for time of: Post time to comments.
New Navy Russell Biser and Matt Laney muscle-ups.
Posted by lauren at
5:11 PM
January 30, 2006
Monday 060130With 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 051210.
In the February issue of the CrossFit Journal we cover the practical, economic, and physiological advantages of single speed biking and detail step-by-step instructions for converting any multi-speed bike to the ultimate fitness-bike. Posted by lauren at
5:28 PM
January 29, 2006
Sunday 060129For time: Post time to comments. Compare to 050619.
Craig Uchimura and Jamie Baer join the Muscle-up club [video] Posted by lauren at
5:30 PM
January 28, 2006
Saturday 060128Rest Day
On November 23, 2004 and again on January 5, 2006 we identified problems in materials and workmanship that contributed to the failure of several "Pacific Fibre and Rope" products. Respectful of this 78-year-old family owned and run company, we negotiated and encouraged a fix of the problems that included a promise to report the remedy. Here it is: Do the obligations and responsibilities of corporations differ substantially from those of individuals? Are individuals obligated to treat corporations with the same considerations due individuals? CrossFit, Inc.'s charter answers "negative" to the first question and "affirmative" to the second. Discuss in comments.
Posted by lauren at
6:14 PM
January 27, 2006
Friday 060127Deadlift 5-5-5-5-5 reps Post loads to comments.
Sotts press Posted by lauren at
6:57 PM
January 26, 2006
Thursday 060126"Lynne" Five rounds for max reps of: Post reps for both exercises in all rounds. Compare to 050710.
CrossFit Eastside Pull-up bar Posted by lauren at
7:54 PM
January 25, 2006
Wednesday 060125"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 051205.
Carla Mac Posted by lauren at
8:19 PM
January 24, 2006
Tuesday 060124Rest Day
Stretch for developing "rack" position. Three levels of engagement for a classic work in political economics. Nobel Laureate F.A. Hayek's The Road to Serfdom. Book at Amazon and reviews Explore, and post thoughts to comments. Posted by lauren at
8:48 PM
January 23, 2006
Monday 060123Run 10 K Post time to comments. Compare to 050327.
Ryan and Aaron - Washington, DC. Posted by lauren at
6:31 PM
January 22, 2006
Sunday 060122For time: Post time to comments.
First CrossFit Weightlifting Certification - January 21st & 22nd, 2006 San Diego CrossFit Weekend Warriors Muscle-up Club inductees [video] Charlie Reid, Jason Sigala, Adam Stolen, Mustapha Abdul-Jalil, Rob Bell, Will Stuart, Andres Onetto, Drew Pollock, Ben Ross Posted by lauren at
7:09 PM
January 21, 2006
Saturday 060121Deadlift 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Compare to 051230.
Magnificent Seven
Posted by lauren at
7:26 PM
January 20, 2006
Friday 060120Rest Day
Nicole's base, hip, and the bar (tagged with orange dots) are inline and perpendicular assuring a powerful, vertical, launch. This is an ideal position for the drive of the jerk or push-press. Ginsburg in the "Balance", by David Boaz for Reason Magazine Read and explain in comments. Posted by lauren at
7:06 PM
January 19, 2006
Thursday 060119Five rounds for time of: Post time to comments.
CrossFit Torii Beach Rich Santi's First Muscle-up [video] Interview with Mark Rippetoe, CrossFit Wichita Falls
Posted by lauren at
8:32 PM
January 18, 2006
Wednesday 060118"Elizabeth" 21-15-9 reps of: Post time to comments. Compare to 050912.
CrossFit - Gymnastic Seminar January 2006 Daniel Doiron - Muscle-up [video] Posted by lauren at
9:00 PM
January 17, 2006
Tuesday 060117"Barbara" Five rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 050616.
Glute Ham Developer Hip & Back Extension: Set up so that the pelvis is clear of the pads, and in a wave of contraction starting from the hip and moving up through the back, rise to horizontal. First person to articulate an advantage of the good morning or straight legged deadlift over the GHD Hip Extension featured on Sunday wins the new Pukie sweatshirt. Assume that identical loads are used for the hip extension and the SLD or GM. Posted by lauren at
4:52 PM
January 16, 2006
Monday 060116Rest Day
Glute Ham Developer Back Extension: Set up so that the pelvis is trapped on the pads, and without any movement in the hip, extend and flex at the trunk only. (Compare to 060115) "We Must Arm", Winston Churchill Post reflections to comments. Posted by lauren at
7:17 PM
January 15, 2006
Sunday 060115Four rounds for time of: Post time to comments.
Glute Ham Developer Hip Extension: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only. Posted by lauren at
7:31 PM
January 14, 2006
Saturday 060114Three rounds for time of: Post time to comments.
Sean Peters - Dragoon Mtns, Arizona Posted by lauren at
6:28 PM
January 13, 2006
Friday 060113Back Squat 1-1-1-1-1-1-1 reps Post loads to comments.
CrossFit Wichita Falls launched by Starting Strength author Mark Rippetoe
Posted by lauren at
8:33 PM
January 12, 2006
Thursday 060112Rest Day
The hardest part of doing CrossFit in commercial gyms is finding new ones. It's the Demography, Stupid, by Marc Steyn, from the Wall Street Journal (Thanks to Dan McDougald - CrossFit Atlanta) Posted by lauren at
7:36 PM
January 11, 2006
Wednesday 06011121-15-9 reps of: Post time to comments.
Eva T - Mess You Up! Andreas Kalteis - Muscle-ups [video] Posted by lauren at
6:19 PM
January 10, 2006
Tuesday 060110Hang power clean 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
New inductees to the Muscle-up Club - Andrew Ludington and Aaron Monje - CrossFit Racine [video] Posted by lauren at
7:34 PM
January 9, 2006
Monday 060109"Cindy" OR "Mary" Post your choice of girls and rounds completed to comments. Compare to 051217.
San Diego CrossFit Weekend Warriors [video] Posted by lauren at
6:30 PM
January 8, 2006
Sunday 060108Rest Day
"CrossPit" "Best Shape of Your Life in 20 Minutes" Post reflections to comments. Posted by lauren at
6:24 PM
January 7, 2006
Saturday 060107Ten rounds for time of: For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion.
Contrast this with the horizontal hip thrust in the photo on the right characteristic of the dumbbell swing and kettlebell exercises (swing, snatch, and clean). This relatively low powered line of action, though adequate for developing aerobic and anaerobic strength endurance, will not develop athletic explosiveness though fans of the kettlebell claim otherwise. (CFJ, Issue, 41) CrossFit smokes traditional military PT like cheap crack. Posted by lauren at
9:34 PM
January 6, 2006
Friday 060106For time: (Woman use 95 lbs, 75 pounds, and 65 pounds) Post time to comments.
Positive Coaching Alliance: http://www.positivecoach.org/ Mable the RockBall and Frank DiMeo at CrossFit Gulf Coast [video] Posted by lauren at
7:13 PM
January 5, 2006
Thursday 060105Push Jerk 3-3-3-2-2-2-1-1-1 reps Post loads to comments.
We've had ropes and cargo nets fail at multiple CrossFit locations and the problem is endemic to Pacific Fibre and Rope's rigging. Rigging experts from West Marine, the U.S. Navy and Air Force have examined these products and been appalled at the substandard materials and workmanship. On first announcing the defects (http://www.crossfit.com/mt-archive2/000613.html) we removed our link to Pacific Fibre and Rope, but unfortunately after rebuilding a crash of the CrossFit site the link reappeared because it had not been removed from backup files. Get rid of your Pacific Fibre and Rope ladders, cargo nets, ropes, gangway nets, and other products. A Unified Theory of Animal Locomotion from Duke University Posted by lauren at
5:43 PM
January 4, 2006
Wednesday 060104Rest Day
Our work here is only three-fourths complete; after a yard sale, this place will be ?legit?. West Marine is rigging climbing ropes of unsurpassed quality and unbeatable prices specially for CrossFitters. This is not a public offer but an act of corporate generosity to our community. Mark Chandler (Markch@westmarine.com) is the contact. If you elect to take advantage of this opportunity please express your appreciation. The Talent Myth by Malcolm Gladwell Posted by lauren at
7:14 PM
January 3, 2006
Tuesday 060103Two rounds for score of: No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary. Compare to 040703.
Dangerous! [video] - Brand X Martial Arts Posted by lauren at
7:31 PM
January 2, 2006
Monday 060102"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Set up three bars and storm through for time. Post time to comments. Compare to 051112.
Michael Smith - CrossFit Huntington Beach ?We?re primed to think that talent is the key to success. But what counts even more is a fusion of passion and perseverance. In a world of instant gratification, grit may yield the biggest payoff of all.? ? Peter Doskoch The Winning Edge, by Peter Doskoch Posted by lauren at
9:34 PM
January 1, 2006
Sunday 06010130-25-20-15-10 and 5 rep rounds of: Post time to comments.
Happy New Year! Fearless Gearless: blood, sweat, and tears but no gears. Posted by lauren at
8:53 PM
|
 |
site design: www.ottolejeune.com