Thursday 060831

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Post time to comments.

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3 PPCLI CrossFit Certification, Edmonton, Alberta, August 2006.

Special thanks to our 3VP hosts, CTC Infantry School, 2 PPCLI, 1 RCHA, USMC Warfighting Laboratory, PSP Edmonton, CFPSP Doc's, and our CrossFit HQ staff.

Jeff Martin, 47, 10 birthday muscle-ups [video]

Wednesday 060830

Clean 1-1-1-1-1-1-1-1-1-1 reps

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First super-traverse of Tetons' Buck Mountain to Mt. St. John: sixteen summits, three detours due to snow, hail, and lightning; 28,635 vertical feet, and on the move for 60 of 83 hours.
- CrossFit.

"Who said we don't build endurance in short, intense workouts?"
- Alan Cooke

"Do All Runners Benefit from Increasing Mileage?"

Tuesday 060829

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

Post time to comments.

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The top three photos correctly show the mechanics of the push-press. Only when the chest doesn't bob forward can maximum power be delivered vertically whether cleaning, jerking/push-pressing, or leaping vertically.

In the past we've expressed the mechanical advantage of the upright torso by tracing the path of the hip in the clean, describing the alignment of the load, hip, and base in the push-press, showing the launch point of the clean and push-press/jerk, and depicting various trajectories in common jumps.

"More Research on the Aerobic Benefit of Sprinting"

Monday 060828

Rest Day

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Carla Mac

"A View from the Eye of the Storm", Haim Harari.

Post thoughts to comments.

Sunday 060827

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

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Compare to 060623

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Third Princess Patricia's Canadian Light Infantry, CrossFit Certification Seminar, "Patricia", August 25, 2006.

Canadian Infantry School's Austere Army Operational Fitness Program (CrossFit): Briefing, Schedule, and Equipment.

San Diego CrossFit Weekend Warrior's Summer Challenge [video]

Saturday 060826

Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Post time to comments.

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Michele Mootz, CrossFit Santa Cruz - Stiff legged deadlift

The Surprising Aerobic Benefit of Sprinting

Friday 060825

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

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Compare to 060710.

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Megan Mitchell, Melanie Ayres - CrossFit Santa Cruz WOD demo [video]

CrossFit Vancouver [video]

Thursday 060824

Rest Day

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Jesse Woody, American Parkour - New York

Unfrozen Caveman Voter, Josh Manchester, TCS Daily

Four Questions for Global Warming Enthusiasts, Lloyd Brown, The American Thinker

Worry About the West - Not Israel, Victor Davis Hanson, Real Clear Politics

Post thoughts to comments.

Wednesday 060823

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

Post time to comments.

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CrossFit Vancouver

CrossFit Santa Cruz WOD demo [video]

Tuesday 060822

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

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Compare to 060507.

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San Diego CrossFit Weekend Warriors Summer Challenge

Monday 060821

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

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Danielle Mulford, Hollis Molloy, Eva Twardokens, Patrick Barber, Megan Mitchell, and Brendan Gilliam - CrossFit Santa Cruz, WOD demo [video]

Sunday 060820

Rest Day

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Mark Rippetoe, CrossFit Wichita Falls, Starting Strength author, "The squat drives the hip up, not forward."

Complexity, by Michael Crichton

Post thoughts to comments.

Saturday 060819

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Post time to comments.

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Deadlift segment - CrossFit Certification Seminar - August 2006, CrossFit Atlanta [video]

Friday 060818

Shoulder Press 3-3-3-3-3-3-3 reps

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No push pressing or jerking.

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"George redeems his zero." [video]

Thursday 060817

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

Post time to comments.

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When cleaning, only pull the load as high as is minimally required to slip under and catch it chest high.

"Squat therapy" at CrossFit Certification Seminar, CrossFit Atlanta, August 2006.

Wednesday 060816

Rest Day

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Atlanta Fire Department - CrossFit Atlanta

Photo Fraud in Lebanon

The Real War, Michael Ledeen, National Review Online

Post thoughts to comments.

Tuesday 060815

For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

Post time to comments.

If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.

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Superman competition. Record 3:11.

In an afternoon of testing on the glute-ham developer our best sit-up count was 200 and the best back extension count was 57. This discrepancy, which presents itself in many of our athletes, is a deficiency, and must be remedied.

Monday 060814

Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

Post rounds completed to comments.

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CrossFit Certification, August 2006 - CrossFit Atlanta

Sunday 060813

Overhead squat 3-3-3-3-3-3-3 reps

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Compare to 060701.

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Lynne Pitts, Gabe Lowy - CrossFit Certification Seminar, August 2006, CrossFit Atlanta

Saturday 060812

Rest Day

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Alberta Ski Team

From Stephen Seiler, PhD, an exercise physiologist and coach, five short classics on exercise physiology:

Maximal Oxygen Consumption - The VO2 Max Performance.
The Lactate Threshold
Efficiency, Economy, and Endurance
The Time Course Training Adaptations
Understanding Interval Training

"Hitler was a Socialist", by John Jay Ray, PhD.

"Overkill: The Rise of Paramilitary Police Raids in America", by Radley Balko, Cato Institute White Paper.

"Botched Paramilitary Police Raids: An Epidemic of "Isolated Incidents"", Cato Map.

Podcasts: Cato and Tech Central Review Interview

Post thoughts to comments.

Friday 060811

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060730.

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Joe Martin, Sarah Dufay, Ruby Berge, and Jason Adkison - La Luz Trail Run

Thursday 060810

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Post time to comments.

If you don't have access to a rower, substitute a 400 meter run each round.

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The Concept II Rower is vital to our program, and our rowing coach, Angela Hart, has become an essential part of our rowing training.

Country CrossFit [video]

Wednesday 060809

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 060204.

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CrossFit Pittsburgh/CrossFit Sedona Plyobox collaboration.

CrossFit Certification July 2006 - Fran [video]

Tuesday 060808

Rest Day

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CrossFitters from Elite Fitness Bootcamp all pass Biddle Test at Rio Hondo Fire Academy in less than 9:34.

Performance standards for the squat, bench press, press, deadlift, and power clean, developed by Coach Mark Rippetoe, CrossFit Wichita Falls, and Dr. Lon Kilgore, authors of Starting Strength. These were developed from several sources including old powerlifting and weightlifting competitions, and their decades long experience.

Lieberman, Martin Peretz, Wall Street Journal

Anabolic Steroids, Wikipedia
Notable Doping Excuses, Canadian Broadcasting Company
Drugstore Athlete, by Malcolm Gladwell, The New Yorker

Read and post thoughts to comments.

Monday 060807

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Post time to comments.

Sumo deadlift high pulls are pulled to under the chin, and handstand push-ups bring nose to the floor.

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BrandX Martial Arts' CrossFit Kids at the July 2006 CrossFit Training Seminar. Our kids and seniors classes amply demonstrate the universal scalability of CrossFit.

Jesse Woody, American Parkour, and twelve foot wall. [video]

"What You Need to Know about Cancer and Metabolic Control Analysis", An Interview with Dr. Thomas N. Seyfried, by Robb Wolf, CrossFit NorCal, in the July issue of The Performance Menu.

Sunday 060806

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups

Post time and body weight to comments.

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Kelly Starrett and Adrian Bozman, San Fransisco CrossFit

Saturday 060805

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 060206.

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Jim Cawley of Dynamax.

Jim's Well-Rounded Workout: an Introduction to Medicine Ball Training is a peerless compendium of medicine ball training and drills.

Friday 060804

Rest Day

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CrossFit SoCal

Running Fast and Injury Free, by Gordon Pirie

Treadmill [video]

Economics in One Easy Lesson, by Henry Hazlitt

"It is a brilliant performance. It says precisely the things which need most saying and says them with a rare courage and integrity. I know of no other modern book from which the intelligent layman can learn so much about the basic truths of economics in so short a time."
- F.A. Hayek, 1974 Nobel Laureate Economic Science

Review and research "Economics in One Lesson", and if you'd be interested in participating in a discussion group of the book led by Dan MacDougald express your interest and leave an email address in comments.

Thursday 060803

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

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Compare to 060706

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Devil Dogs

Wednesday 060802

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Post time to comments.

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The CrossFit Journal commissioned veteran Chef Ben Sims of Ristorante Avanti in Santa Cruz, California to create fare that melds the exacting high-performance nutrition of the Zone and the finest culinary offerings of California's freshest cuisine. August's menu features roasted pork chops with corn, cherry tomato, and basil salad - for dessert, roasted figs with thyme.

Tuesday 060801

Clean and Jerk 1-1-1-1-1-1-1 reps

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CrossFit Ann Arbor's new facility opens today.