Sunday 061231

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 060408.

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Pushing the shoulders in front of the bar will fully engage the posterior chain while placing the load directly below the scapulae, the body's natural loading plates. Read "A New Rather Long Analysis of the Deadlift", by Mark Rippetoe, CrossFit Journal.

Saturday 061230

Rest Day

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Standing close to the athlete will stop her from "curling" the clean - CrossFit Olympic Weightlifting Certification Seminar.

In an effort to continually advance the effectiveness and understanding of CrossFit training we need to know about you and CrossFit. We are preparing to investigate the why's and how's of CrossFit methods. To do so we are asking the CrossFit community world-wide to answer a few simple questions. Please take a little time on this rest day and respond to them for the benefit of the community as a whole. All the questions are based on the previous years training, so if you are new to CrossFit please indicate on what date you started.

Post responses to comments.

Friday 061229

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

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Allen Killingsworth - CrossFit Wichita Falls

Thursday 061228

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

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Maintaining mid-line stability to assist functional movement is "core strength".

Wednesday 061227

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

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Big John McCarthy's Ultimate Training Academy - home of CrossFit Valencia

Tuesday 061226

Rest Day

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Elbows high and outside - "The Burgener Warm-up", CrossFit Journal, January 2007

"The Peace Party vs. the Power Party", Matthew Continetti, The Weekly Standard.

Post thoughts to comments.

Monday 061225

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

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"Bicycling" magazine's editor in chief, Steve Madden, flirts with CrossFit.

Dober vs Fern [video] - CrossFit Vancouver

Sunday 061224

Run 5 K

Post time to comments.

Compare to 061115.

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CrossFit North - 12 Days of CrossFit Workout

Saturday 061223

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips

Post rounds completed and any use of legs on rope climb to comments.

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CrossFit Ft Collins

Friday 061222

Rest Day

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Tony Young, CrossFit Ohio

"The Law", by Frederic Bastiat

Commando-style Workout has Cult Following, by Rebekah Sanderlin, Fayetteville Observer

Read and post thoughts to comments.

Thursday 061221

"Elizabeth"

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

Post time to comments.

Compare to 061018.

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San Diego PD

GymnasticsCoaching.com

Wednesday 061220

Back squat 3-3-3-3-3 reps

Post loads to comments.

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Unsound, immature, and developed squats

Tuesday 061219

"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 060916.

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Fight Gone Bad

CrossFit Plano - Fight Gone Bad [video]

Monday 061218

Rest Day

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This position represents a mechanical failing whether in a eccentric or concentric phase of the movement.

List your favorite fitness publications and reasons for selection to comments.

Sunday 061217

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 061110.

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CrossFit Kids Magazine - "5 Winter Workouts" [video]

Saturday 061216

Deadlift 5-5-5-5-5 reps

Post loads to comments.

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Steve, Canadian Army, U.S. Army Ranger

Friday 061215

"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 061025.

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Attention to detail

"You might like it", CrossFit Certification Seminar December 2006 - video [low res] [high res]

Thursday 061214

Rest Day

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"Sandbox"

Mark Rippetoe, CrossFit Wichita Falls, interview with Charles Staley.

CrossFit Trainers - December Certification, CrossFit San Diego [video]

Jeane Krkpatrick, 1929-2006, Dictatorships and Double Standards, in Commentary.

Post thoughts to comments.

Wednesday 061213

"Michael"

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

Post time to comments.

Compare to 060928.

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Virtuosity

Tuesday 061212

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 061203.

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Drinking the Kool-Aid by Jonathan Heuer and Ann Kelly - CrossFit Oakland

Monday 061211

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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CrossFit Certification Seminar, December 2006 - CrossFit San Diego

Sunday 061210

Rest Day

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Training Staff, CrossFit Certification Seminar, 9-10 December, CrossFit San Diego.

One common criticism leveled at CrossFit is that we engage in the "dangerous" activity of "high rep Olympic weightlifting."

Very recently Mike Boyle of "Mike Boyle Strength and Conditioning " offered this objection when asked about CrossFit at a SOMA sponsored "Special Op's Medical Conference."

Post thoughts to comments.

Saturday 061209

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Post time to comments

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Rob Miller, CrossFit Santa Cruz - WOD demo [video]

Friday 061208

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

Post loads to comments.

Compare to 060531

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Thursday 061207

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

Post time to comments.

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Brendan Gilliam and Eva T - CrossFit Santa Cruz

Wednesday 061206

Rest Day

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CrossFit SoCal's new box

Iraq Symposium: In response to the widely leaked recommendations of the Iraq Study Group, Instapundit.com has put out a call for suggestions from the blogosphere for making progress in Iraq, Syria and Iran.

Post your ideas and proposals to comments.

Tuesday 061205

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 060419.

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Sam Larson - CrossFit Oakland [video]

Monday 061204

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 060910.

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CrossFit Champions

Sunday 061203

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

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Read Coach Mark Rippetoe's article "The CrossFit Total" from the December issue of CrossFit Journal to learn more about the rationale, approach, and rules for this new workout.

Saturday 061202

Rest Day

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"Bike Control Basics: Dropping Off Obstacles", Scott Hagnas - CrossFit Journal Issue 52

A Conversation with Bjorn Lomborg.

Post thoughts to comments.

Friday 061201

Run 10 K

Post time to comments.

Compare to 060907.

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Tony Budding, Scoop Training, CrossFit Santa Cruz [video]

Vurtego Extreme Pogo Sticks