Thursday 241010

Rest Day

Featured Article
The Clean: Why CrossFit Athletes Do Olympic Lifts

The July 2003 CrossFit Journal article “The Clean” highlights the clean as the "King of All Exercises," emphasizing its comprehensive fitness benefits and accessibility compared to the snatch. The clean enhances all 10 general physical skills — cardiovascular endurance, strength, power, flexibility, speed, coordination, agility, stamina, balance, and accuracy — while improving general athleticism through powerful hip extension and the coordination of complex movements. It is also a gateway to the clean and jerk, making it highly effective for lifting heavy loads. Mastering the clean with proper technique ensures athletes reap these benefits, optimizing performance in sports and functional tasks.

Find a gym near you:
View the CrossFit map

Thursday 240516

Rest Day

Watch: "Jules King — Unstoppable With Parkinson’s and CrossFit"

With the community at CrossFit Pembrokeshire and her determination, King improved her confidence, strength, and body control, and has been able to live an independent life, watching her kids grow up.

“The reason I keep coming back to CrossFit is because I’m getting stronger each day, which enables me to hold my body up much easier, carry out daily tasks much easier, carry the shopping on my own, carry my cup of coffee without spilling it.”

Find a gym near you:
View the CrossFit map

Semifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"

Saturday 231118

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

Friday 231117

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories

Wednesday 231115

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Tuesday 231114

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box

Post time to comments.

Scaling:
With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 12-kg kettlebell, 20-inch box
♂ 16-kg kettlebell, 24-inch box

Beginner option:
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs

♀ 8-kg kettlebell, 12-inch box
♂ 12-kg kettlebell, 20-inch box

Movement resources:
The Kettlebell Snatch
The Burpee Box Jump-over

Monday 231113

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Sunday 231112

Rest Day

Read: “If” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you, But make allowance for their doubting too;
If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone,
And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

Thursday 231109

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Bradley
10 rounds for time of:
100-m sprint
10 pull-ups
100-m sprint
10 burpees
Rest 30 seconds

Post time to comments

Compare to 110817.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany; daughter Chloe; parents Gary and Paula; and brother Ryan.

Scaling:
Modify the sprint to a fast jog to maintain consistent splits for each round. Reduce the volume of pull-ups or scale to ring rows. Reduce the volume of burpees to complete each set in short, fast efforts.

Intermediate option:
10 rounds for time of:
100-m sprint
7 pull-ups
100-m sprint
7 burpees
Rest 30 seconds

Beginner option:
10 rounds for time of:
50-m run
7 ring rows
50-m run
7 burpees
Rest 30 seconds

Wednesday 231108

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Jerry
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.

Compare to 211118.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly; and his sons Chad, Cody, Chase, and Connor.

Scaling:
Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Tuesday 231107

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

Post time to comments.

Compare to 211122.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate option:
25 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean

Beginner option:
10 rounds for time of:

5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean

Monday 231106

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run

♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run

95-lb barbell, 35-lb plate
135-lb barbell, 45-lb plate

Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run

35-lb barbell
45-lb barbell

Sunday 231022

Rest Day

Post thoughts to comments.

Thursday 230119

Rest Day

Post thoughts to comments.

Sunday 220313

Rest Day

Post thoughts to comments.

Friday 210423

Rest Day

Post thoughts to comments.

Thursday 171207

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.

Saturday 171028

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Compare to 160208.

Friday 170929

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Post reps completed and load squatted during each interval to comments, or find a partner and complete 2017 Team Series Event 7 and log your score to the leaderboard.

Tuesday 170509

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Post time to comments.

Sunday 170409

30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars

Post time to comments.

Tuesday 170103

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Post time to comments.

Compare to 141211.

Wednesday 161109

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Post rounds completed to comments.

Monday 160111

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 150106.

"Hip Height in the Sumo Deadlift" from the CrossFit Powerlifting Trainer Course - [video]

Monday 151214

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Post time to comments.

"Scaling the Pistol" from the CrossFit Gymnastics Trainer Course - [video]

Monday 151130

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments.

Compare to 140325.

"Posterior Chain Engagement in the Squat" from the CrossFit Level 1 Trainer Course - [video]

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