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August 2007
August 31, 2007
Friday 070831Rest Day
Workout demo - video [wmv] [mov] Dennis Praeger interviews Howard Zinn [mp3] Post thoughts to comments. Posted by lauren at
4:15 PM
| Comments (170)
August 30, 2007
Thursday 070830Run 5 K Post time to comments. Compare to 070814.
Kipping Muscle-up Sage and Cody Burgener Interview - video [wmv] [mov] Posted by lauren at
5:50 PM
| Comments (411)
August 29, 2007
Wednesday 070829With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.
The dip, drive, and catch of the jerk, all three phases, keep the torso perpendicular. Workout demo - video [wmv] [mov] "Sweat and Effort", San Diego Tribune Posted by lauren at
4:01 PM
| Comments (429)
August 28, 2007
Tuesday 070828400 meter Walking lunge Post time and number of steps to comments.
High Gear Drill, Tony Blauer - video [wmv] [mov] "High School PT", CrossFit Journal Posted by lauren at
7:22 PM
| Comments (684)
August 27, 2007
Monday 070827Rest Day
CrossFit Certification Seminar, CrossFit San Diego Press Instruction 2, Mark Rippetoe, author of "Starting Strength" - video [wmv] [mov] "Training is no Guarantee of Health", by Mark Sisson Post thoughts to comments. Posted by lauren at
3:40 PM
| Comments (123)
August 26, 2007
Sunday 070826"Fran" Three rounds, 21-15- and 9 reps, for time of: Post time to comments. Compare to 070623.
Workout Demo, San Fransico CrossFit - video [wmv] [mov] Posted by lauren at
5:06 PM
| Comments (562)
August 25, 2007
Saturday 070825Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 070525.
Workout demo, CrossFit Santa Cruz - video [wmv] [mov] Posted by lauren at
4:32 PM
| Comments (398)
August 24, 2007
Friday 070824Five rounds for time of: Post time to comments.
Kettlebell Juggling, Jeff Martone - video [wmv] [mov] Posted by lauren at
6:46 PM
| Comments (492)
August 23, 2007
Thursday 070823Rest Day
Open Hand, Closed Hand Drill, Tony Blauer - video [wmv] [mov] "The Literary Tenor of the Times" by Mark Halprin, The Claremont Institute Post thoughts to comments. Posted by lauren at
8:10 PM
| Comments (140)
August 22, 2007
Wednesday 070822Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to 070105.
John Hackleman, CrossFit Certification Seminar - CrossFit Valencia Question and Answer, CrossFit Certification Seminar - video [wmv] [mov] Posted by lauren at
3:26 PM
| Comments (447)
August 21, 2007
Tuesday 070821"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 060919.
CrossFit Certification Seminar - CrossFit Valencia Turkish Get-up Part 2, Jeff Martone - video [wmv][mov] Posted by lauren at
6:04 PM
| Comments (573)
August 20, 2007
Monday 070820Front Squat 3-3-3-3-3-3-3 reps Post loads to comments.
CrossFit Certification Seminar - CrossFit Valencia "In-N-Out Fran", CrossFit Los Altos - video [wmv] [mov] Posted by lauren at
7:39 PM
| Comments (440)
Monday 070820
CrossFit Certification Seminar - CrossFit Valencia In-N-Out Fran - video [wmv] [mov] Posted by lauren at
7:39 PM
| Comments (0)
August 19, 2007
Sunday 070819Rest Day
Workout demo - CrossFit Santa Cruz - video [wmv] [mov] "Three Key Challenges to Freedom" by Vaclav Klaus, Cato Institute - [pdf] [mp3] Post thought to comments. Posted by lauren at
5:10 PM
| Comments (118)
August 18, 2007
Saturday 07081821-15-9 reps of: Post time to comments. Compare to 070621.
Workout demo, CrossFit Santa Cruz - video [wmv] [mov] Posted by lauren at
8:20 PM
| Comments (351)
August 17, 2007
Friday 070817"Michael" Three rounds for time of: Post time to comments. Compare to 070522.
Snatch Instruction, Mike Burgener - video [wmv] [mov] Posted by lauren at
9:28 AM
| Comments (440)
August 16, 2007
Thursday 070816"Murph" For time: 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 070629.
Jeff Martone, CrossFit Kettlebell Certification, Get-up Sit-up - video [wmv] [mov] "Parallettes" - CrossFit Journal Posted by lauren at
7:20 PM
| Comments (603)
August 15, 2007
Wednesday 070815Rest Day
Flash Knockouts, Tony Blauer - video [wmv] [mov] "Warm-mongers and Cheeseburger Imperialists", by Mark Steyn Post thoughts to comments. Posted by lauren at
4:45 PM
| Comments (247)
August 14, 2007
Tuesday 070814Run 5 K Post time to comments. Compare to 070804.
Tabata Push-ups - video [wmv] [mov] Posted by lauren at
6:42 PM
| Comments (372)
August 13, 2007
Monday 07081350-40-30-20-10 rep rounds of: Post time to comments.
Raising the arms in the squat can improve the lumbar curve Opportunities: Part 3 - CrossFit Certification Seminar - video [wmv] [mov] "A Performaced Based Comparison of Kettlebell Methods" - CrossFit Journal Posted by lauren at
1:07 PM
| Comments (420)
August 12, 2007
Sunday 080812"Grace" 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Compare to 060624.
Blauer Tactical, "Personal Defense Readiness Combatives Camp" Bear Hug Drill, Tony Blauer - video [wmv] [mov] Posted by lauren at
6:12 PM
| Comments (442)
August 11, 2007
Saturday 070811Rest Day
Left, good deadlift starting position. Next three, common deadlift faults AFT's Got Bounce - video [wmv] [mov] "The Nuclear Threat from China" by Mark Helprin, The Washington Post Post thoughts to comments.
Posted by lauren at
5:28 PM
| Comments (114)
August 10, 2007
Friday 070810Shoulder press 1-1-1-1-1 reps Post loads to comments.
The shoulder press is to the push jerk what the strict pull-up is to the kipping pull-up. The analogy holds across a score of physical and physiological attributes. CrossFit Powerlifting Certification, Mark Rippetoe - video [wmv] [mov] Posted by lauren at
7:16 PM
| Comments (387)
August 9, 2007
Thursday 070809"Nicole" Complete as many rounds in 20 minutes as you can of: Post number of pull-ups completed for each round to comments. Compare to 061211.
Pinching the scapulae (shoulder blades) together helps keep the back in alignment for squatting, deadlifting, cleaning, etc. CrossFit Kettlebell Certification with Jeff Martone. Adaptations: Part 3, CrossFit Certification Seminar - video [wmv] [mov] Posted by lauren at
8:09 PM
| Comments (472)
August 8, 2007
Wednesday 070808Back Squat 3-3-3-3-3-3-3 reps Post loads to comments.
Mark Rippetoe, Back Squat: Pulling the elbows back and up helps secure the bar against the traps Tony Blauer, Everything Works Once - video [wmv] [mov] "The Odd Lifts", CrossFit Journal Posted by lauren at
2:51 PM
| Comments (351)
August 7, 2007
Tuesday 070807Rest Day
CrossFit Kettlebell Certification, August 2007 Opportunities: Part 2, CrossFit Certification Seminar - video [wmv] [mov] "Domestic Terror in Iran", Amir Taheri, Wall Street Journal Post thoughts to comments. Posted by lauren at
1:35 PM
| Comments (244)
August 6, 2007
Monday 070806Snatch 1-1-1-1-1-1-1 reps Post loads to comments.
Snatch: Three Pulls, Mike Burgener - video [wmv] [mov] Posted by lauren at
12:31 PM
| Comments (271)
August 5, 2007
Sunday 070805"Elizabeth" 21-15-9 reps of: Post time to comments. Compare to 070613.
CCT Joey Interview - video [wmv] [mov] Posted by lauren at
8:45 AM
| Comments (461)
August 4, 2007
Saturday 070804Run 5 K Post time to comments. Compare to 070725.
Joshua Springs Junior High Football Team "Jason" by Rob Miller, CrossFit Santa Cruz - video [wmv] [mov] Posted by lauren at
5:20 PM
| Comments (309)
August 3, 2007
Friday 070803Rest Day
Brandon's Bad Day - video [wmv] [mov] CrossFit Journal August 2007 "Chilling The Internet? Lessons from FCC Regulation of Radio Broadcasting", by Thomas Hazlett and David Sosa, Cato Institute. Post thoughts to comments. Posted by lauren at
7:44 PM
| Comments (154)
August 2, 2007
Thursday 070802"Jason" For time: Post time to comments.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. Posted by lauren at
1:36 PM
| Comments (528)
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