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January 2007
January 31, 2007
Wednesday 070131Rest Day
Tabata Squats - CrossFit Santa Cruz [video] The Offensiveness of Taking Offense, by Selwyn Duke, American Thinker Post thoughts to comments. Posted by lauren at
5:25 PM
| Comments (167)
January 30, 2007
Tuesday 070130Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
Pressing Snatch Balance [video] Posted by lauren at
6:01 PM
| Comments (393)
January 29, 2007
Monday 070129"Angie" For time: Post time to comments. Compare to 060515.
Two self-spotting techniques for handstand push-ups. The technique on the left uses the hip flexors to assist and requires greater confidence and control of the handstand than the technique on the right which uses the hamstrings for assistance but provides an easier bailout. [video] Posted by lauren at
2:17 PM
| Comments (531)
January 28, 2007
Sunday 070128Push press 3-3-3-3-3-3-3 reps Post loads to comments.
The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings. Posted by lauren at
5:48 PM
| Comments (328)
January 27, 2007
Saturday 070127Rest Day
Squat Therapy Facing the Islamist Menace, Christopher Hitchens, City Journal Post thoughts to comments. Posted by lauren at
6:17 PM
| Comments (141)
January 26, 2007
Friday 070126"Elizabeth" 21-15-9 reps of: Post time to comments. Compare to 061221.
The false grip shortens the arm on a third class lever, the forearm, and greatly reduces strength required to pull-up. The muscle-up is nearly impossible without a false grip. [video] Posted by lauren at
5:56 PM
| Comments (326)
January 25, 2007
Thursday 070125Complete in as few sets as possible: Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
Overhead squat competition [video] Posted by lauren at
5:58 PM
| Comments (479)
January 24, 2007
Wednesday 070124"Diane" 21-15-9 reps of: Post time to comments. Compare to 061117.
In a front squat the bar sits squarely and solidly on the shoulders. To complete the proper "racking" of the bar, just bring the hands back to the bar leaving the elbows pointing straight ahead. Only a few fingers are needed under the bar. Barbell Snatch [video] Posted by lauren at
5:40 PM
| Comments (428)
January 23, 2007
Tuesday 070123Rest Day
Coach Burgener - CrossFit Certification, January 2007, Orange County Fire Authority CrossFit North [video] The Quranic Concept of War, Joseph C. Meyers, Review Essays, U.S. Army War College Post thoughts to comments.
Posted by lauren at
1:40 PM
| Comments (175)
January 22, 2007
Monday 070122Run 5 K Post time to comments. Compare to 061224.
CrossFit Certification Seminar, January 2007, Orange County Fire Authority The AOFP CrossFit Austere Program, by Greg Glassman, Wade Rutland, JT Williams - CrossFit Journal Posted by lauren at
4:01 PM
| Comments (306)
January 21, 2007
Sunday 070121For time: Post time to comments. Compare to 061204.
Posted by lauren at
6:18 PM
| Comments (385)
January 20, 2007
Saturday 070120Back squat, 1 rep Post total to comments. Compare to 061212.
Becoming comfortable and fully oriented while inverted is an essential facet of functional kinesthetic awareness. Posted by lauren at
12:21 PM
| Comments (371)
January 19, 2007
Friday 070119Rest Day
Brendan can hold the L-sit with an arched lower back, top photo, whereas Zach has lost the normal lumbar curve in the bottom photo. The difference is Brendan has greater hamstring flexibility. A Periodic Table of Visualization Methods Post thoughts to comments. Posted by lauren at
6:19 PM
| Comments (99)
January 18, 2007
Thursday 070118"Cindy" OR "Mary" Post your choice of girls and rounds completed to comments. Compare to 061215.
Burpees [video] Posted by lauren at
5:38 PM
| Comments (419)
January 17, 2007
Wednesday 070117Clean 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Take each clean from the ground and catch in a squat. Compare to 061029.
Glute-Ham Developer: Back Extension, Hip Extension, Back & Hip Extension [video] Combat Calisthenics, Tony Blauer, CrossFit Journal Posted by lauren at
5:37 PM
| Comments (314)
January 16, 2007
Tuesday 070116"Helen" Three rounds for time: Post time to comments. Compare to 061119.
Stabilizing the split jerk is made difficult if the torso tilts forward - keep the pelvis perpendicular to the ground and the chest up. Coach Burgener on timing [video] - CrossFit Olympic Weightlifting Certification Posted by lauren at
4:58 PM
| Comments (424)
January 15, 2007
Monday 070115Rest Day
Second pull power [video] - CrossFit Olympic Weightlifting Certification with Mike Burgener Michael Yon: Walking the Line 2007 Part One, and Part Two. Post thoughts to comments. Posted by lauren at
1:41 PM
| Comments (70)
January 14, 2007
Sunday 070114Front Squat 1-1-1-1-1-1-1 reps Post loads to comments.
"The Black Box" - CrossFit NYC Posted by lauren at
5:43 PM
| Comments (293)
January 13, 2007
Saturday 070113For time: Post time to comments.
Dumbbell snatch [video] Posted by lauren at
3:13 PM
| Comments (379)
January 12, 2007
Friday 070112Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Placing a dumbbell between the legs above crossed ankles works great. Post loads to comments. Compare to 061017.
"Alternative exercise" - CrossFit Philly Posted by lauren at
5:35 PM
| Comments (357)
January 11, 2007
Thursday 070111Rest Day
Clean catches [video] "Choosing Victory - A Plan for Success in Iraq", American Enterprise Institute Post thoughts to comments. Posted by lauren at
5:41 PM
| Comments (109)
January 10, 2007
Wednesday 070110Complete as many rounds in 20 minutes as you can of: Post rounds completed to comments.
USCG Interview with Mark Rippetoe at Elite Fitness Systems. Posted by lauren at
6:18 PM
| Comments (372)
January 9, 2007
Tuesday 070109Complete as many rounds in 20 minutes as you can of: Post rounds completed to comments.
Handstand spotting Burpee Muscle-ups [video] Posted by lauren at
5:55 PM
| Comments (450)
January 8, 2007
Monday 070108Complete as many rounds in 20 minutes as you can of: Post rounds completed to comments.
Muscle-up development Posted by lauren at
5:57 PM
| Comments (457)
January 7, 2007
Sunday 070107Rest Day
CrossFit Pittsburgh in Iraq Blowing a "Hinge Moment" of History, Mark Steyn, The Jerusalem Post Post thoughts to comments.
Posted by lauren at
6:24 PM
| Comments (92)
January 6, 2007
Saturday 070106Deadlift 5-5-5-5-5 reps Post loads to comments.
Primal Fitness, Grand Opening tomorrow. An early CrossFit Journal call for "functional fitness" in Mil/LEO communities. Posted by lauren at
6:36 PM
| Comments (324)
January 5, 2007
Friday 070105Shoulder Press 5-5-5-5-5 reps Post loads to comments.
Gill Athletics has rings! Posted by lauren at
5:27 PM
| Comments (348)
January 4, 2007
Thursday 070104Back Squat 5-5-5-5-5 reps Post loads to comments.
Mike's Gym Shoulder press, Push press, Push jerk [video] Posted by lauren at
6:32 PM
| Comments (354)
January 3, 2007
Wednesday 070103Rest Day
The muscle-up [video] is no more than surmounting an object from which you are hanging or passing through an overhead egress - both functional and potentially lifesaving. The move is low skill, very low skill, yet possesses enough technical challenge that few people are able to perform it even when possessing the requisite contractile force. The modern trend of "dumbing down" PT, i.e. deliberately removing skill components, reduces strength (the productive application of force), blunts power, and retards speed. Discuss in comments. Posted by lauren at
5:35 PM
| Comments (131)
January 2, 2007
Tuesday 070102Five rounds for time of: Post time to comments.
A Concept for Functional Fitness, USMC Posted by lauren at
3:53 PM
| Comments (335)
January 1, 2007
Monday 070101Five rounds for time of: Post time to comments.
Happy New Year! Posted by lauren at
5:06 PM
| Comments (284)
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