Friday 060630

"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.

Enlarge image

Balance on Toes: Stand on one foot, eyes closed, hands clasped overhead. The record among U.S. Naval Aviator trainees in 1944 was 49 seconds. Compare to 050109 .

Thursday 060629

Rest Day

Enlarge image

REAL Women - CrossFit

Drug Legalization, Criminalization, and Harm Reduction by David Boaz

Read and discuss in comments.

Wednesday 060628

"Michael"

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

Post time to comments.

Compare to 060523.

Enlarge image

Designed by SST, Installed by Chapman, inspired by CrossFit

Tuesday 060627

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Enlarge image

CrossFit Camp Courtney Okinawa

The work required to perform jumping pull-ups [video] is identical to that required for strict or kipping pull-ups. Quite obviously, max rep pull-ups are limited by stamina (localized muscular endurance); what is less obvious are the metabolic costs of performing pull-ups. Just attempting 100 jumping pull-ups gives the athlete a taste of what would be required metabolically to perform higher rep pull-ups by any method - especially kipping because they accrue at a similar rate.

Monday 060626

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

Enlarge image

Underbar - Jesse Woody, American Parkour

Sunday 060625

Rest Day

Enlarge image

Eva T

Radioblogger.com: "Christopher Hitchens gives color commentary to the Democratic response to policy in Iraq and North Korea" [mp3]

Read or listen and discuss in comments.

Saturday 060624

"Grace"

135 pound Clean and Jerk, 30 reps

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

Compare to 060407.

WOD Demo - Greg Amundson 2:45, Dave Leys 2:21 [video]

Enlarge image

CrossFit Rockford Kids

Friday 060623

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060322.

Enlarge image

Tony Torres, Tony Blauer and John Goodman - SPEAR SYSTEM

Come for two full days of training and studying with Tony Blauer, Jim Cawley, the CrossFit crew, and dozens of other elite athletes and coaches at the CrossFit Training Seminar July 15th and 16th at CrossFit San Diego.

Jim Cawley - Dynamx Medicine Balls [video]

Thursday 060622

"Helen"

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

Post time to comments.

Compare to 060501.

Enlarge image

The U.S. Navy record for this exercise in 1943 was 89 reps.

Wednesday 060621

Rest Day

Enlarge image

Team Beuhring

Old School Journalism: Bill Roggio reporting from Afghanistan.

Listen and discuss in comments.

Tuesday 060620

"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 060125.

Enlarge image

American Fight Club CrossFitters

Monday 060619

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 060117.

Enlarge image

Jim Baker and Rob Miller, CrossFit kids' class - CrossFit Santa Cruz

Sunday 060618

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Enlarge image

CrossFit Torii Beach

Saturday 060617

Rest Day

Enlarge image

Rajesh Huntley and Darby Darrow - CrossFit San Diego

"Aliens Cause Global Warming", A Lecture by Michael Crichton, Cal Tech, 2003.

Read and discuss in comments.

Friday 060616

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

Post loads to comments.

Compare to 060530.

Enlarge image

CrossFit Ann Arbor

Thursday 060615

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Enlarge image

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Saturday 020615

Pick one:
Tough 5 mile hike
45 minutes pick-up basketball
Row 5,000 meters

Wednesday 060614

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Enlarge image

Elite Fitness Bootcamp at the Camp Pendleton Mud Run:
1st Place Age-Mike Smith, 1st Place Women's-1st Place Age-Tara Hadley, 2nd Place Age Saturday AND 1st Place Age-Sunday-SSG Eric LeClair, 1st Place Age-Bob Todd

Tuesday 060613

Rest Day

Enlarge image

From Wikipedia: "Crossfit espouses a right wing conservative political ideology. On their website, they have posted links to essays on such topics as the Iraq war, the threat Islam poses to the West and free trade. They frequently glorify American soldiers, calling them "terrorist hunters"..."

Post thoughts to comments.

Monday 060612

"J.T."

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

Post time to comments.

Compare to 060308.

Enlarge image

CrossFit Ft. Lewis

Heat and Humility - CrossFit Atlanta

Sunday 060611

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 060316.

Enlarge image

CrossFit Torii Beach Certification Seminar, Okinawa

http://www.row2k.com/

Saturday 060610

Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 041018.

Enlarge image

CrossFit Certification, May 2006

Friday 060609

Rest Day

Enlarge image

Crossfit Liberty, Baghdad
Paul, Brandon, Ann Marie, and Brian

Grace - CrossFit Vancouver [video]

Hijacking Haditha - Michael Yon

Read and discuss in comments.

Thursday 060608

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Post time to comments.

WOD demo [video]
Zach Pine 12:12 and Brendan Gilliam 13:05

Enlarge image

Zach Pine - CrossFit Santa Cruz

Sakamoto Pull-ups [video]

Wednesday 060607

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 060412

Enlarge image

Pain in the Park - CrossFit East

CrossFit SoCal - [video]

Tuesday 060606

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.

WOD demo [video]

Enlarge Image

Eva T - Knees to elbows

Large-Group CrossFit Training - CrossFit Journal, June 2006

Monday 060605

Rest Day

Enlarge image

John Hackleman and Tony Blauer - CrossFit Training Seminar, July 15th and 16th

CrossFit Housewives [video]

Killer Workout

Read and discuss in comments.

Sunday 060604

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Post time to comments.

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Enlarge image

Brand X Martial Arts' Krav Maga seminar - CrossFit Santa Cruz

Saturday 060603

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060113.

Enlarge image

Skip Chase - Mt. Baker CrossFit

Friday 060602

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060427.

View image

Moon Climbing

Thursday 060601

Rest Day

Enlarge image

Hang pull-through to skin the cat pull-out - Roger Harrell, CrossFit Journal April 2006

"Chronicling the Horror, and Scope, of Saddam's Tyranny", The Weekly Standard.

Read and discuss to comments.