Wednesday 070131

Rest Day

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Tabata Squats - CrossFit Santa Cruz [video]

The Offensiveness of Taking Offense, by Selwyn Duke, American Thinker

Post thoughts to comments.

Tuesday 070130

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

Post loads to comments.

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Pressing Snatch Balance [video]

Monday 070129

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060515.

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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]

Sunday 070128

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

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The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings.

Saturday 070127

Rest Day

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Squat Therapy

Facing the Islamist Menace, Christopher Hitchens, City Journal

Post thoughts to comments.

Friday 070126

"Elizabeth"

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

Post time to comments.

Compare to 061221.

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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]

Thursday 070125

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

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Overhead squat competition [video]

Wednesday 070124

"Diane"

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

Post time to comments.

Compare to 061117.

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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]

Tuesday 070123

Rest Day

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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.

Monday 070122

Run 5 K

Post time to comments.

Compare to 061224.

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CrossFit Certification Seminar, January 2007, Orange County Fire Authority

The AOFP CrossFit Austere Program, by Greg Glassman, Wade Rutland, JT Williams - CrossFit Journal

Sunday 070121

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 061204.

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Butch White

Saturday 070120

"CrossFit Total"

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

Post total to comments.

Compare to 061212.

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Becoming comfortable and fully oriented while inverted is an essential facet of functional kinesthetic awareness.
Inversion - [video]

Friday 070119

Rest Day

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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.

Thursday 070118

"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 061215.

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Burpees [video]

Wednesday 070117

Clean 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.

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Glute-Ham Developer: Back Extension, Hip Extension, Back & Hip Extension [video]

Combat Calisthenics, Tony Blauer, CrossFit Journal

Tuesday 070116

"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 061119.

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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

Monday 070115

Rest Day

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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.

Sunday 070114

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

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"The Black Box" - CrossFit NYC

Saturday 070113

For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Post time to comments.

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Dumbbell snatch [video]

Friday 070112

Weighted 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.

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"Alternative exercise" - CrossFit Philly

Thursday 070111

Rest Day

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Clean catches [video]

"Choosing Victory - A Plan for Success in Iraq", American Enterprise Institute

Post thoughts to comments.

Wednesday 070110

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

Post rounds completed to comments.

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USCG

Interview with Mark Rippetoe at Elite Fitness Systems.

Tuesday 070109

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

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Handstand spotting

Burpee Muscle-ups [video]

Monday 070108

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

Post rounds completed to comments.

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Muscle-up development

Sunday 070107

Rest Day

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CrossFit Pittsburgh in Iraq

Blowing a "Hinge Moment" of History, Mark Steyn, The Jerusalem Post

Post thoughts to comments.

Saturday 070106

Deadlift 5-5-5-5-5 reps

Post loads to comments.

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Primal Fitness, Grand Opening tomorrow.

An early CrossFit Journal call for "functional fitness" in Mil/LEO communities.

Friday 070105

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

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Gill Athletics has rings!

Thursday 070104

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

Post loads to comments.

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Mike's Gym

Shoulder press, Push press, Push jerk [video]

Wednesday 070103

Rest Day

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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.

Tuesday 070102

Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps

Post time to comments.

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A Concept for Functional Fitness, USMC

Monday 070101

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

Post time to comments.

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Happy New Year!