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• CrossFit WOD 180102 Tips With Rory McKernan
• The Kipping Pull-Up, The Push-Up, The AbMat Sit-Up, The Air Squat
• Benchmark Workouts
• CrossFit Problems: “About That Ass Rash …”
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
50 ring rows
50 knee push-ups
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Post reps completed to comments.
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.
Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.
Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
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"The Pull-up" - [video]
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Register for the Open here.
WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov]
"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.
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Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]
"Nothing would be done at all if one waited until one could do it so well that no one could find fault with it."
- John Henry Newman
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Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
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Live stream details coming soon
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Extended forward roll [video]
Dyke Naughtons Cutting Edge Sport Sciences.
Three burpee links:
"We've taken high intensity, constantly varied, functional workouts and distilled load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value - usually time. This is the sport of fitness. We're best at it."
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.
We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.
If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.
Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.
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