Wednesday 060531

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

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Denise, James, Steve, Paresh, and Ryne - CrossFit Marina

Tuesday 060530

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

Post loads to comments.

Compare to 051218.

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The "tall snatch", starting from triple extension and then shrugging and dropping to the catch, is a workaround for pulling before full extension.

Monday 060529

Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments.

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Fiona Muxlow, CrossFit North Queensland and Andrew Cattermole and Don Stevenson, CrossFit Sydney

Team 6 - CrossFit San Diego [video]

Sunday 060528

Rest Day

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Blauer Tactical and CrossFit are planning collaborative projects.

Islam and the West: A Conversation with Bernard Lewis, Pew Forum.
Read and discuss in comments.

Saturday 060527

For time:
30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 060304.

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Pegasus Racing

Friday 060526

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 050607

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With Brendan's help, an ankle harness, rope, and pulley, Rob Miller performs an "elevator" on the rings. Starting from the inverted hang and with a false grip, curl the rings to the shoulder stand, then press to the handstand. This is a "C" move on the gymnast's scale where "A" is easiest and "E" hardest. (The muscle-up is an "A" move.)

Alternatively, the elevator can be developed without rings and standing by curling a pair of dumbbells, again with the false grip, and pressing them to overhead. When you can do this with dumbbells totalling your body weight you'll be close to ready on the rings.

Thursday 060525

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Post rounds completed to comments.

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The "hook grip" is needed to secure the bar through the violent "second pull" of the clean and the snatch.

Wednesday 060524

Rest Day

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We took our regular Tabata squat and replaced the standing rests with a ten second hold at squat-bottom producing the "bottom-to-bottom" Tabata squat.

"The Real Iraq", by Amir Taheri, Commentary Magazine

Read and post thoughts to comments.

Tuesday 060523

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060224.

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Lazy Vault
Parkour Basics , Part 1 - Jesse Woody, CrossFit Journal Issue 45

Monday 060522

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 030930.

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CrossFit Certification Seminar May 2006, Angela Hart - IRTCI

Sunday 060521

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060312.

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Bill Amos - CrossFit Portland, Kichatna Mountains

Saturday 060520

Rest Day

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Greg Amundson and Chuck Liddell at John Hackleman's Pit.

Lactic Acid is Not Muscle's Foe, It's Fuel.

We couldn't help but laugh at this NY Times story. We thought it might be better headlined: "Scientists narrow 86 year gap with coaching practices.", or "Dangerous fitness cult supported by scientific discovery."

Post thoughts and alternative headlines to comments.

Friday 060519

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

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Functional strength is the successful application of force along productive lines. Here, Nicole demonstrates that she can lift more weight for more reps overhead than a seemingly "stronger" and much larger gentleman. Widely held distinctions between strength and technique are less clearly drawn in practical application.

Thursday 060518

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.

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CrossFit Training Seminar

Wednesday 060517

"Fran"

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

Post time to comments.

Compare to 060504.

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CrossFit Pittsburgh in Iraq

Tuesday 060516

Rest Day

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May 12-14 CrossFit Certification Seminar.

"The Supply-Side Miracle Continues", by R. Emmett Tyrrell Jr.

Monday 060515

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060324.

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Overhead squat - bar stays in or slightly behind the frontal plane

Sunday 060514

Run 5 K

Post time to comments.

Compare to 060228.

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Back squat - Notice the bar does not sit on neck.

Saturday 060513

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Compare to 050519.

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WOD - 060513

Friday 060512

Rest Day

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Front squat - elbows high

Iranian President's reach-out to Bush.

Read and discuss in comments.

Thursday 060511

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041111.

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Brand X Martial Arts - Skibereen, Ireland

Wednesday 060510

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

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Brand X Martial Arts, CrossFit NorCal, CrossFit Santa Cruz, CrossFit San Diego

Tuesday 060509

"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 060408.

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L pull-up - Keep your feet above your butt and your legs locked

Monday 060508

Rest Day

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CrossFit Rockford - "Stick It" [video]

Charles Koch and private enterprise, Wall Street Journal.

Read and post thoughts to comments.

Sunday 060507

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

Post loads to comments.

Compare to 060307.

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Jon Knutsen (right), Bellingham PD, and Jeremy Woodward (left), Bellingham PD - First Annual Marine Corps Bulldog Obstacle Challenge, Washington State.

Saturday 060506

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Post time to comments.

WOD demo - Annie Sakamoto, round 1 [video]

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Wallball - Keep eyes on the target, don't let the arms sink between shots

Friday 060505

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

WOD demo - Megan Mitchell and Brendan Gilliam [video]

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Dumbbell hang clean - full extension and shrug

Thursday 060504

Rest Day

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Matt Roberts and Yuka Tachibana - CrossFit Missoula

"Girls vs Guys" [video] - CrossFit Vancouver

Oily Politicians Part 1 and Part 2 - Thomas Sowell

Read and post thoughts to comments.

Wednesday 060503

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Post time to comments.

Compare to 040601.

WOD demo - Greg Amundson, 9:48 [video]

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Ring dips - shoulders should come well below the elbow at the bottom of the dip

Tuesday 060502

Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Post time to comments.

WOD demo - The Goldstein/Sims family, CrossFit Santa Cruz [video]

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One arm dumbbell snatch - Eyes kept on the dumbbell helps stabilize.

Monday 060501

"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 060323.

Post time to comments.

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Josh Briggs