CrossFit: archives

March 2009

March 31, 2009

Tuesday 090331

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090126.

Enlarge image

Ivar Pande Braathen, Chamonix Valley, France

Tony Blauer: Ripping the Elbow - video [wmv] [mov]

Posted by lauren at 7:46 PM | Comments (629)

March 30, 2009

Monday 090330

"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 090130.

Enlarge image

CrossFit Certification Seminars, CrossFit Charlotte and Rainier CrossFit

The Burpee Mile, Charlie "Too Much" Dunifer, SPC CrossFit - video [wmv] [mov]

"Mary Rigney: What does it take to beat Dave Castro?" - video [wmv] [mp4]

Posted by lauren at 8:05 PM | Comments (753)

March 29, 2009

Sunday 090329

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081231.

Enlarge image

Kyle Maynard Addresses the Warrior Transition Battalion by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 4:22 PM | Comments (643)

March 28, 2009

Saturday 090328

Rest Day

Enlarge image

Rachael Medina on the Deadlift by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

Job Opportunity

Daniel Hannan: The Devalued Prime Minister of a Devalued Government

Post thoughts to comments.

Posted by lauren at 3:31 PM | Comments (148)

March 27, 2009

Friday 090327

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.

Enlarge image

Box Squat by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 4:51 PM | Comments (701)

March 26, 2009

Thursday 090326

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

Enlarge image

"On the Road to the 2009 CrossFit Games", Jocelyn Secundi, CrossFit Milford by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 4:58 PM | Comments (660)

March 25, 2009

Wednesday 090325

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090222.

Enlarge image

Caddy - Kosice, Slovakia

CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.

Posted by lauren at 7:54 PM | Comments (689)

March 24, 2009

Tuesday 090324

Rest Day

Enlarge image

"Kyle Maynard: Jawbreaker" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"What Stimulated the Gun and Ammo Market?" by R. Brent Mattis - LewRockwell.com

Posted by lauren at 7:01 PM | Comments (163)

March 23, 2009

Monday 090323

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

Enlarge image

CrossFit Certification Seminars: True CrossFit, Calgary AB and CrossFit San Diego

Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 5:56 PM | Comments (777)

March 22, 2009

Sunday 090322

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 081125.

Enlarge image

CrossFit Brand X 5th Annual Highland Games Workout

Vocabulary and Terms Part 2 by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 5:46 PM | Comments (729)

March 21, 2009

Saturday 090321

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Compare to 070202.

Enlarge image

Baghdad

"The Zone Chronicles with Pat Sherwood: LAX", CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at 7:56 PM | Comments (804)

March 20, 2009

Friday 090320

Rest Day

Enlarge image

"The Warrior Spirit: Turning Misfortune into Fortune" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day: Start something in comments.

Posted by lauren at 6:31 PM | Comments (272)

March 19, 2009

Thursday 090319

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.