Saturday 060930

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

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Progression Fitness designed by SST

Fight Gone Bad Fundraiser

Friday 060929

Rest Day

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Rob Miller and Athena, CrossFit Santa Cruz

Last week's Blogweek in Review podcast with Austin Bay, Glen
Reynolds, and Mark Steyn

Listen and post thoughts to comments.

Thursday 060928

"Michael"

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

Post time to comments.

Compare to 060628.

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Deadlift Therapy: Ensuring that the knees accommodate the path of the bar - CrossFit Certification Seminar, September 2006

Wednesday 060927

"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 060908.

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Pegasus Racing

Tuesday 060926

"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.

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Keeping the bar in the frontal plane - CrossFit Certification Seminar, September 2006

Monday 060925

Rest Day

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CrossFit Certification Seminar, September 2006 - CrossFit Santa Cruz

"Freedom and Justice in Islam", by Bernard Lewis, in Imprimis

Post thoughts to comments.

Sunday 060924

30 Muscle-ups for time

Post time to comments.

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

Compare to 060912.

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Pararescue Schoolhouse, New Mexico

Saturday 060923

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

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Troy Dodson, CrossFit Plano

Eddie's Essentials of CrossFit Class: The Deadlift [video], CrossFit San Diego.

Canadian researchers discover effectiveness of high intensity exercise.

Friday 060922

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

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Farmer's Walk, Carla Mac

"800 Meters", Wikipedia

Thursday 060921

Rest Day

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Marines Todd Widman, James Coleman, Jason Rossman, Shane Lavalette, and Brandon Millsaps and former Marine Coach Burgener

Wednesday 060920

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 060708

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Landing slightly behind the starting point is OK in the Olympic lifts, landing forwards is not. A chalk line can identify this fault where it may not be noticed otherwise.

Tuesday 060919

"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 060620.

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Too narrow a landing stance in the split jerk makes lateral stability difficult. Placing a dowel or PVC pipe between the feet motivates a widening of the landing stance from a too narrow 6 O'clock and 12 O'clock position to a more stable 1 O'clock and 7 O'clock position.

Monday 060918

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

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CrossFit Olympic Lifting Certification, September 16th-17th, 2006.

Sunday 060917

Rest Day

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Sunday 060917

Rest Day

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Nicole Carroll - beautifully executed muscle-up.

Pierre Rehov, The Counterterrorism Blog, Psychology behind Suicide Bombings

Post thoughts to comments.

Saturday 060916

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 051011.

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Fight Gone Bad [video] was developed as a conditioning tool for UFC bouts. Today we use it to fight Prostate Cancer. Join the fight.

Friday 060915

Run 5 K

Post time to comments.

Compare to 060518.

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Connor Martin, CrossFit Kids Magazine [video]

Thursday 060914

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

Post time to comments.

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Dave Camarillo, Great Wall of China

New CrossFit Atlanta site designed by Lisa Lugo of CrossFit San Diego

Wednesday 060913

Rest Day

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Here is a very nice comparison of two different body types, illustrating two very different looking, but both very correct, starting positions off the floor in the deadlift. These guys are father and son, the older guy has a very slight kyphosis that prevents beauty in the position of his upper back. Note the extremely long tibia/normal femur/very short back on the father, at a height of 6' 3". The son is 5' 9", with a longer than average back/leg proportion.

- Mark Rippetoe, CrossFit Wichita Falls

"Solidarity" by Christopher Hitchens, Wall Street Journal

Tuesday 060912

30 Muscle-ups for time

Post time to comments.

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

Compare to 060527.

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We scale the rope climb by substituting a normal climb with a pull from supine to standing.

The four pictures show a progression from easiest to most difficult substitution: bent hips and legs, bent hips and straight legs, straight hips and bent legs, straight hips and legs.

Monday 060911

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 060303.

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It is with heavy hearts that we report that Scott Meyer, 24, of BrandX Martial Arts was killed in a car accident Thursday, September 7th.

Sunday 060910

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 060602.

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Capt Sterling Scott, 3rd Bn The Royal Canadian Regiment at CFB Petawawa, Petawawa, Ontario, Canada - Ramea, Newfoundland, Canada

San Diego CrossFit Weekend Warriors, "Daniel"

Saturday 060909

Rest Day

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Ideal, acceptable, disastrous. CrossFit Journal Issue 36 examines the geometry and mechanics of the overhead squat.

Greg Amundson, "Jackie" - 5:52 [video]

Bombing Nazi Germany

Post thoughts to comments.

Friday 060908

"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 060712.

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IronMind's latest version of their "Five Star Flat Bench" has a removable neoprene cover making it a great step or plyo box. This all steel bench is unrivaled in durability and sturdiness.

An Interesting Analysis of Some Elites' Training History, Weekly Mileage, and Performance

Thursday 060907

Run 10 K

Post time to comments.

Compare to 060726.

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The bar rests directly on Nicole's shoulders. Her grip is loose; she could even let several fingers come off of the bar. The bar sits solidly atop her torso and his ideally positioned for squatting, jerking, or catching in a clean. This position is called "racked" and requires significant flexibility and, for most, considerable practice. It is indispensable to effective weight training.

CrossFitting Lt. Stephen Maddox sets new record for maskless push-ups in gas chamber with 165.

Wednesday 060906

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

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The push-away in the turn vault creates potentially critical momentum in the horizontal plane should the height of the vault require a roll. "Parkour Basics Part 5: Turn Vault and Cat Leap", CrossFit Journal, Issue 49, by Jesse Woody, American Parkour.

Tuesday 060905

Rest Day

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Ryan Lilienthal, Parker Fire Department, Bear Lake Rocky Mountain National Park - Colorado

Address at the 88th Annual American Legion National Convention

Post thoughts to comments.

Monday 060904

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060403.

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CrossFit et Amis - New Brunswick, Canada

Sunday 060903

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Post time to comments.

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Sonz CrossFit Jupiter Florida

"Do High Lactate Concentrations Actually Improve Performance? "

Saturday 060902

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

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Greg Amundson

Coaching the Double Knee Bend from Coaches' Infoservice.

Friday 060901

Rest Day

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In the September CrossFit Journal Lincoln Brigham, CrossFit Sedona, delivers plans for high quality plyo boxes.

MIT's Inconvenient Scientist, by Alex Beam, Boston Globe

Post thoughts to comments.