Friday 230324
Rest Day
Post thoughts to comments.
Thursday 210624
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.
Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups
♀ 45 lb. ♂ 65 lb.
Sunday 180812
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post time to comments.
Related:
• The Walking Lunge
• The Medicine-Ball Clean
Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.
Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge
Men: 20-lb. ball
Women: 14-lb. ball
Thursday 180712
Rest Day
"Your doctor may not be the best source of nutrition advice," The Washington Post.
Post thoughts to comments.
Tuesday 171128
3 rounds for time of:
Run 400 meters
115-lb. power snatch, 12 reps
6 bar muscle-ups
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171128 Tips With Rory McKernan
• The Power Snatch
• The Kipping Bar Muscle-Up
• The Bar Muscle-up With Boz
Saturday 170805
CrossFit Games Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 100 / 70-lb. dumbbell
Post time to comments.
Related content:
• CrossFit WOD 170805 With Paul Tremblay
• The Kipping Pull-up
• The GHD Sit-Up
• The Pistol
• Rowing
Tuesday 170613
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Related content:
• CrossFit WOD 170613 With James Hobart
• The Secret to Pull-Ups
Thursday 170511
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Post time to comments.
Related content:
• CrossFit WOD 170511 With Adrian Bozman
• The Dumbbell Power Snatch
• Kipping Ring Dip
Saturday 170318
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps
Post loads to comments.
Related content:
• CrossFit WOD 170318 With Pat Barber
• Chest Up in the Thruster With Margaux
• Cueing the Push Jerk
Wednesday 161026
Rest Day
"Are Conflicts of Interest In Nutrition Less Worrisome?" Weighty Matters.
Post thoughts to comments.
Tuesday 160621
4 rounds for time of:
135-lb. sumo deadlift high pulls, 20 reps
30 GHD sit-ups
Post time to comments.
Sunday 160522
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
15-ft. rope climbs, 3 ascents
Post rounds completed to comments.
Sunday 150705
Marco
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.
Post time to comments.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Friday 150529
Rest Day
"Enemy Unseen" - CrossFit Journal [article]
CrossFit Video Contest:
CrossFit Green Country - [video]
Friday 150313
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet
Women use 14-lb. ball to 9 feet
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female scores will receive $2015.
Friday 141219
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.
Lauren Brooks, 16 minutes of ring push-ups, 11 minutes of front squats - [video]
"Torpedo School 4: Up From the Depths" - CrossFit Journal [article]
Friday 131206
Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post rounds completed to comments.
Compare to 110516.
"Growing Up Strong" with Lauren Fisher - [video]
Wednesday 130410
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 121123.
"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]
Thursday 120906
"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 120522.
"The Turkish Get-Up Series: Style Advantages" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Stephane and Lauren Rochet - video [wmv] [mov] [HD mov]
Thursday 110512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
Keegan Martin (age 17) 7 rounds + 5 MU, Kristan Clever 7 rounds, Kevin Montoya 7 rounds, Jake Cutting 6 rounds + 6 MU, Rebecca Voigt 5 rounds, Philip Lamborn (age 17) 5 rounds.
Post rounds completed to comments.
"The Story of Longevity: Parts 1-2" with John Van Every, CrossFit Journal preview video [wmv] [mov]
Lauren Orlando learns to dirt bike - video [wmv] [mov]
"Water-Propelled Jetpack Makes a Splash" by Nic Halverson, Discovery News.
Thursday 110303
Rest Day
"Visiting CrossFit Brisbane" with Miranda Oldroyd, CrossFit Journal preview video [wmv] [mov]
"Matriarchy" with Greg Glassman - video [wmv] [mov]
Johann Sebastian Bach, Cello Suite No.2.
Ursula K LeGuin - The Ones Who Walk Away From Omelas.
"Death to Apostates: Not a Perversion of Islam, but Islam" by Andrew C. McCarthy, National Review Online.
Post thoughts to comments.
Wednesday 100707
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB). Post time to comments.
"Weightlifting Workshop at Eleiko" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler - video [wmv] [mov]
2010 Games Women's Epic Matchup 5: Jasmine Dever and Rebecca Voigt
"There can be no friendship where there is no freedom. Friendship loves a free air, and will not be fenced up in straight and narrow enclosures."
- William Penn
Friday 100625
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.
Compare to 100329.
"Real Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
"All Over the Map: Phillips and Hendel" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Cleaning with Lindsey Smith, Kristan Clever and Miranda Oldroyd - video [wmv] [mov]
Interview with Lindsey Smith - video [wmv] [mov]
2010 Games Women's Epic Matchups: 1. Carey and Kristan, 2. Annie and Lindsey, and 3. Christy and Heather.
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while......you do them right all the time. Winning is a habit. Unfortunately, so is losing."
- Vince Lombardi
Friday 100212
Rest Day
"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]
Read "What Makes a Great Teacher?" by Amanda Ripley, The Atlantic.
Consider and post comments on February 16, the next rest day.
Sunday 090531
Rest Day
Friday 040806
Rest Day
We are proud to announce a special three-day CrossFit Trainer Certification Seminar on November 12th, 13th, and 14th hosted by the Colorado State Patrol at their academy in Golden, Colorado.
Instructional staff for this event will include Greg Amundson, Jon Barba, Phil Mancini, Greg and Lauren Glassman, Tyler Hass, Dan John, Kelly Moore, Lynne Pitts, Brad Hirakawa, Michael Rutherford, Mark Twight, Christopher Sommer, Mike Burgener, Lani Lau, Dr. Jim Cawley and Athena!.
The price for this three day event is $500.
Contact Jon Barba at Jon.Barba@cdps.state.co.us or call (303) 273-1678 for registration information. Attendance is limited - sign up soon to assure a spot.
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