Friday 070831

Rest Day

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Workout demo - video [wmv] [mov]

Dennis Praeger interviews Howard Zinn [mp3]

Post thoughts to comments.

Thursday 070830

Run 5 K

Post time to comments.

Compare to 070814.

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Kipping Muscle-up

Sage and Cody Burgener Interview - video [wmv] [mov]

Wednesday 070829

With 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.

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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

Tuesday 070828

400 meter Walking lunge

Post time and number of steps to comments.

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High Gear Drill, Tony Blauer - video [wmv] [mov]

"High School PT", CrossFit Journal

Monday 070827

Rest Day

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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.

Sunday 070826

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 070623.

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Workout Demo, San Fransico CrossFit - video [wmv] [mov]

Saturday 070825

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

Post loads to comments.

Compare to 070525.

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Workout demo, CrossFit Santa Cruz - video [wmv] [mov]

Friday 070824

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments.

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CrossFit San Fransisco

Kettlebell Juggling, Jeff Martone - video [wmv] [mov]

Thursday 070823

Rest Day

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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.

Wednesday 070822

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

Post loads to comments.

Compare to 070105.

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John Hackleman, CrossFit Certification Seminar - CrossFit Valencia

Question and Answer, CrossFit Certification Seminar - video [wmv] [mov]

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.

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CrossFit Certification Seminar - CrossFit Valencia

Turkish Get-up Part 2, Jeff Martone - video [wmv][mov]

Monday 070820

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

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CrossFit Certification Seminar - CrossFit Valencia

"In-N-Out Fran", CrossFit Los Altos - video [wmv] [mov]

Sunday 070819

Rest Day

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Workout demo - CrossFit Santa Cruz - video [wmv] [mov]

"Three Key Challenges to Freedom" by Vaclav Klaus, Cato Institute - [pdf] [mp3]

Post thought to comments.

Saturday 070818

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 070621.

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Workout demo, CrossFit Santa Cruz - video [wmv] [mov]

Friday 070817

"Michael"

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

Post time to comments.

Compare to 070522.

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Snatch Instruction, Mike Burgener - video [wmv] [mov]

Thursday 070816

"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 070629.

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Jeff Martone, CrossFit Kettlebell Certification, Get-up Sit-up - video [wmv] [mov]

"Parallettes" - CrossFit Journal

Wednesday 070815

Rest Day

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Flash Knockouts, Tony Blauer - video [wmv] [mov]

"Warm-mongers and Cheeseburger Imperialists", by Mark Steyn

Post thoughts to comments.

Tuesday 070814

Run 5 K

Post time to comments.

Compare to 070804.

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Tabata Push-ups - video [wmv] [mov]

Monday 070813

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

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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

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.

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Blauer Tactical, "Personal Defense Readiness Combatives Camp"

Bear Hug Drill, Tony Blauer - video [wmv] [mov]

Saturday 070811

Rest Day

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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.

Friday 070810

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

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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]

Thursday 070809

"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.

Compare to 061211.

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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]

Wednesday 070808

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

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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

Tuesday 070807

Rest Day

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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.

Monday 070806

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

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Snatch: Three Pulls, Mike Burgener - video [wmv] [mov]

Sunday 070805

"Elizabeth"

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

Post time to comments.

Compare to 070613.

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CCT Joey Interview - video [wmv] [mov]

Saturday 070804

Run 5 K

Post time to comments.

Compare to 070725.

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Joshua Springs Junior High Football Team

"Jason" by Rob Miller, CrossFit Santa Cruz - video [wmv] [mov]

Friday 070803

Rest Day

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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.

Thursday 070802

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

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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.

Wednesday 070801

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

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CrossFit Games, Top CrossFitter: Male - video [wmv] [mov]