Wednesday 071031

Front Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 070720.

Enlarge image

CrossFit NYC

Workout demo - video [wmv] [mov]

Tuesday 071030

Rest Day

Enlarge image

CrossFit East

Trunk Strength - video [wmv] [mov]

"Democracy at Home; The promise and peril of universal suffrage." by Peter Berkowitz - The Weekly Standard

Post thoughts to comments.

Monday 071029

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-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.

Compare to 070618.

Enlarge image

CrossFit Certification Seminar, CrossFit Toronto

Better Movements Part 3, CrossFit Journal Preview - video [wmv] [mov]

Sunday 071028

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.

Compare to 070801.

Enlarge image

Dallas Police Department Patrol Response Team, Texas Tactical Peace Officers Association Swat Competition

"Back Squat Geometry", Mark Rippetoe, November CrossFit Journal Preview - video [wmv] [mov]

Saturday 071027

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 070117.

Enlarge image

CrossFit North Santa Cruz Inaugural Workout - video [wmv] [mov]

Friday 071026

Rest Day

Enlarge image

1VP

Saving Private Ryan Drill, Tony Blauer - video [wmv] [mov]

"Remembering the Ramonans", by Patrick O'Hannigan, The American Spectator

Post thoughts to comments.

Thursday 071025

"Michael"

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

Post time to comments.

Compare to 070919.

Enlarge image

AllisonNYC Interview - video [wmv] [mov]

Wednesday 071024

"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 070821.

Enlarge image

CrossFit Kettlebell Certification Seminar with Jeff Martone, CrossFit Santa Cruz

Workout demo - video [wmv] [mov]

Tuesday 071023

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 070526.

Enlarge image

"CrossFitters are Strong" - video [wmv] [mov]

Monday 071022

Rest Day

Enlarge image

Left: knees adduct - bad, Right: knees track over feet - good

Better Movements Part 2, CrossFit Journal Preview - video [wmv] [mov]

End the Stealth Government:“FISA reform” must mean less FISA Court by Andrew C. McCarthy - National Review Online

Post thoughts to comments.

Sunday 071021

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

Post time to comments.

Enlarge image

Workout demo - video [wmv] [mov]

Saturday 071020

"CrossFit Total"

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

Post total to comments.

Compare to 070901.

Enlarge image

Luca Zanet - Diablo CrossFit

Bingo Interview - video 4 mins [wmv] [mov] and audio 26 mins [mp3]

Friday 071019

Run 10 K

Post time to comments.

Compare to 071016.

Enlarge image

Annie Cleans Heavy - video [wmv] [mov]

Thursday 071018

Rest Day

Enlarge image

CrossFit Certification Seminar - Mesa Fire Department

Workout demo - video [wmv] [mov]

"CrossFit Gives Airmen New Option for PT", The Bolling Aviator

New Animated Film on Hamas TV Focuses on Child Martyrdom

Post thoughts to comments.

Wednesday 071017

"Fran"

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

Post time to comments.

Compare to 070826.

Enlarge image

Ted Socha Interview - video [wmv] [mov]

Men's Health features "Brutal Workout"

Tuesday 071016

Run 10 K

Post time to comments.

Compare to 070719.

Enlarge image

CrossFit Atlanta's Brandon Cunningham, First Place, US Nationals Combat Firefighters Challenge

Workout demo - video [wmv] [mov]

Monday 071015

"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 070906.

Enlarge image

CrossFit Certification Seminar, CrossFit Flagstaff

Mason's First Video - video [wmv] [mov]

Sunday 071014

Rest Day

Enlarge image

Dog-Squat

Hari Singh Interview Part 2 - video [wmv] [mov]

"Diet and Fat: A Severe Case of Mistaken Consensus" by John Tierney, NY Times

Post thoughts to comments.

Saturday 071013

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

Enlarge image

CrossFit Hickory

"Jackie", CrossFit Kids - video [wmv] [mov]

Friday 071012

"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 070816.

Enlarge image

CrossFit US Tactical

Lt. Michael Murphy receives medal of honor.

Better Movements, CrossFit Journal Preview - video [wmv] [mov]

Thursday 071011

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 070727.

Enlarge image

Training for Real Combat, Tony Blauer - video [wmv] [mov]

Wednesday 071010

Rest Day

View image

InfidelSix Interview - video [wmv] [mov]

"Russia Is Far from Oil's Peak" by F William Engdahl, Asia Times Online

Post thoughts to comments.

Tuesday 071009

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

Enlarge image

Workout demo - video [wmv] [mov]

Monday 071008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 070717.

Enlarge image

Fixing the Basic Bounce Part 2, Buddy Lee - video [wmv] [mov]

Sunday 071007

"J.T."

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

Post time to comments.

Compare to 070818.

Enlarge image

Press Posture Question, Mark Rippetoe author of "Starting Strength" - video [wmv] [mov]

Saturday 071006

Rest Day

Enlarge image

Workout Demo - video [wmv] [mov]

"Jones Pleads Guilty to Lying About Drugs" by Michael S. Shmidt and Lynn Zinser, The New York Times

Post thoughts to comments.

Friday 071005

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Post time to comments.

Enlarge image

"Miller Goes for a Big Snatch" - video [wmv] [mov]

Thursday 071004

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

Post loads to comments.

Enlarge image

Workout demo - video [wmv] [mov]

CrossFit Journal October 2007

Wednesday 071003

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

Enlarge image

Workout Demo, CrossFit Fairfax - video [wmv] [mov]

Tuesday 071002

Rest Day

Enlarge image

CrossFit Virginia Beach

History of the Cert - video [wmv] [mov]

Randy Pausch, "Really Achieving Your Childhood Dreams", Carnegie Mellon University Lecture Series - Journeys

Post thoughts to comments.

Monday 071001

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.

Enlarge image

Fixing the Basic Bounce, Buddy Lee - video [wmv] [mov]