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February 2006
February 28, 2006
Tuesday 060228Run 5 K Post time to comments. Compare to 060212.
Eva T and Dan MacDougald Posted by lauren at
1:56 AM
February 27, 2006
Monday 060227For time, complete all nine rounds of:
CrossFit Virginia gets a new home. Posted by lauren at
5:40 PM
February 26, 2006
Sunday 060226Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments.
CFDLI Posted by lauren at
6:23 PM
February 25, 2006
Saturday 060225Rest Day
Josh Briggs Gramscian Damage, by Eric Raymond Post thoughts to comments. Posted by lauren at
6:59 PM
February 24, 2006
Friday 060224"Michael" Three rounds for time of: Post time to comments. Compare to 050929.
Anthony Bainbridge - CrossFit Challenge #2 [video] Posted by lauren at
5:58 PM
February 23, 2006
Thursday 060223"Easy" Mary Complete as many rounds in 20 minutes as you can of:
Team RCMP Posted by lauren at
7:44 AM
February 22, 2006
Wednesday 060222Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments.
CrossFit Balad
Posted by lauren at
5:36 PM
February 21, 2006
Tuesday 060221Rest Day
Alan Cook, Stevie Scott and Lance Scott Honesty vs. integrity. Compare and contrast. Post to comments. Posted by lauren at
6:58 PM
February 20, 2006
Monday 060220"Angie" For time: Post time to comments. Compare to 051103.
Michael Rutherford - CrossFit Kansas City and Frank Faulk - CrossFit Atlanta Posted by lauren at
7:57 AM
February 19, 2006
Sunday 06021915-12-9-6 and 3 rep rounds for total time of: Posted by lauren at
4:58 PM
February 18, 2006
Saturday 060218For time:
Mark Rippetoe, CrossFit Wichita Falls, Greg Glassman, CrossFit HQ "Annie are you OK?" [video] Posted by lauren at
7:25 PM
February 17, 2006
Friday 060217Rest Day
Too young to know the dangers of CrossFit - Luke Distributed journalism - or how bloggers brought down icons of the left and right. Read and discuss in comments.
Posted by lauren at
5:35 PM
February 16, 2006
Thursday 060216Ten rounds for time of: Post time to comments. Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.
Fusing The Pit and CrossFit, legendary fight trainer John Hackleman has given birth to a uniquely effective strategy for MMA fight training called "CrossPit". This fusion has already been adopted, and successfully tested by some of the world's best known MMA/UFC fighters and scores of amateurs. On the weekend of March 25-26 the first CrossPit Seminar will be held at CrossFit Santa Cruz. Grapplers will learn how to avoid being knocked out, and strikers will learn how to avoid the takedown. Avoidance, fear, and even banning, of the clean and jerk is rooted in confusion and misunderstanding over the essentialness of its application and perfect functionality. [video] Posted by lauren at
6:40 PM
February 15, 2006
Wednesday 060215Three rounds for time of: Post time to comments.
Posted by lauren at
4:23 PM
February 14, 2006
Tuesday 060214"Cindy" OR "Mary" Post your choice of girls and rounds completed to comments. Compare to 060109.
CrossFit in China Posted by lauren at
5:10 PM
February 13, 2006
Monday 060213Rest Day
CrossFit Certification Seminar February 2006 Google in China: http://googleblog.blogspot.com/2006/01/google-in-china.html Post thoughts to comments. Posted by lauren at
6:29 PM
February 12, 2006
Sunday 060212Run 5 K Post time to comments. Compare to 051114.
Benny and Keith Posted by lauren at
5:57 PM
February 11, 2006
Saturday 060211Three rounds for time of: Post time to comments.
Michael Rutherford of CrossFit Kansas City is "King of the Dumbbells". CrossFit Certification Seminar February 10th, 11th, and 12th, Santa Cruz, California
Posted by lauren at
6:03 PM
February 10, 2006
Friday 060210For time: Post time to comments. Compare to 010210. Today is the fifth anniversary of the CrossFit website and WOD's. Thank you for you support and friendship. It is an honor to serve you.
John Hackleman and Mom Study finds low fat diet doesn't reduce risk of heart disease or stroke in women, from JAMA. Posted by lauren at
6:04 PM
February 9, 2006
Thursday 060209Rest Day
The angle of the torso determines the flight trajectory of the athlete. In the first photo Annie's trajectory will be upward as in a vertical jump or clean. In the second photo she is going to go up and forward as in a box jump. Finally, in the third photo, she'll move forward as she would for a broad jump. "Cum Hoc, Ergo Propter Hoc" (With this, therefore because of this) Assuming causation on the basis of correlation is a logical fallacy that marks much of bad science and politics. Here are a handful of links, some entertaining, some informative on the "Cum Hoc" fallacy: "Correlation Implies Causation (Logical Fallacy)", Wikipedia Post thoughts to comments. Posted by lauren at
5:46 PM
February 8, 2006
Wednesday 060208"Elizabeth" 21-15-9 reps of: Post time to comments. Compare to 060118.
CrossFit Q-West Posted by lauren at
3:52 PM
February 7, 2006
Tuesday 060207"Diane" 21-15-9 reps of: Post time to comments. Compare to 051128.
Posted by lauren at
7:07 PM
February 6, 2006
Monday 060206"Kelly" Five rounds for time of: Post time to comments. Compare to 051013.
Setup for next week's certification seminar is under way. Congratulations to The Pit's John Hackleman and Chuck Liddell and CrossFit Austin's Adam Davila and Paul Buentello. Chuck and Paul both won their UFC bouts with second round TKOs. Posted by lauren at
7:20 PM
February 5, 2006
Sunday 060205Rest Day
Eva T, 70 pound weighted pull-up. "Public Health Pot Shots", from Reason Magazine. Posted by lauren at
5:46 PM
February 4, 2006
Saturday 060204Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Placing a dumbbell between the legs above crossed ankles works great. Post loads to comments. Whether push-pressing or jerking, the dip and drive should keep the torso perpendicular to the ground. The explosive potential of the perpendicular torso is a recurring theme (study 060107 and 060120) and crucial to big cleans, snatches, jerks, push-press, vertical leap, and throw for height. None of these movements is the result of a hip thrust. Developing the push-press, then the push-jerk, and finally hang cleans and snatches without the chest coming forward at all provides essential training and practice for developing maximal explosive power. Posted by lauren at
6:54 PM
February 3, 2006
Friday 060203"J.T." 21-15-9 reps of: Post time to comments. Compare to 051224.
Doug Ralston - San Diego CrossFit Weekend Warriors Degrees of Self-Powered Mobility
Posted by lauren at
5:15 PM
February 2, 2006
Thursday 060202Back squat 5-5-5-5-5 reps Post loads to comments.
Bad descent, left. Good descent, right. It is a weak squat that descends solely with an eccentric contraction of the hip and leg extensors. Ideally, the hip and leg extensors should be engaged in a powerful isometric contraction which the hip flexors overcome with a concentric contraction that pulls the squat downward. Engaging the hip flexors in this manner sets up a stabilizing tug-of-war for the pelvis between the hip flexors and extensors, creates an anterior tilt of the pelvis that supports the isometric contraction of the erector spinae, allows for a deeper squat without surrendering the lumbar curve, and additionally stretches the hamstrings for a more powerful return from the bottom. Posted by lauren at
7:42 PM
February 1, 2006
Wednesday 060201Rest Day
York County, Pennsylvania, Quick Response Team The Pit Bull "Troublemakers", by Malcolm Gladwell, New Yorker Magazine Post thoughts to comments. Posted by lauren at
7:19 PM
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