Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 120811.
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Post time to comments.
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Compare to 060821.
Friday 130517
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Friday 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 121025.
"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130222
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Post time to comments.
Monday 130211
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 110726.
"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Wednesday 121121
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 120521.
"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]
WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters
Compare to 020924.
"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]
Saturday 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]
"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]
Monday 120521
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.
"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]
WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]
"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather
Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]
Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]
WOD Demo with CrossFit Wilmington - video [wmv] [mov]
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard
Friday 111223
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters
Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.
"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]
WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]
Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov]
"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran
Thursday 111222
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.
"A CrossFit Comeback From Cancer" with Chad Hamilton, CrossFit Journal preview video [wmv] [mov]
"The Butt Test" by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]
"Top 50 Christmas Toys of the Past Century" by Diego Martinez-Moncada, Daily Infographic.
Sunday 111218
Three rounds for time of:
Row 1000 meters
Run 800 meters
Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53.
Post time to comments.
"Sue Pepe: Taking Control of My Health", CrossFit Journal preview video [wmv] [mov]
"Annie on Kristan" - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
"Report on the Recent Piggybanking Crisis" by Eric Hague, The Wall Street Journal.
Tuesday 110726
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 110430.
"Peter Egyed the Coach: Part 1" with Peter Egyed, CrossFit Journal preview video [wmv] [mov]
"The Manimal is Ready" - video [wmv] [mov]
The Games Update: Four Days Out - video [wmv] [mov]
"All Over the Map: Phillips, Polaski and Alverson" by Again Faster Equipment - video [wmv] [mov]
"So Cal Qualified Athletes" - video [wmv] [mov]
"CrossFit's Relationship with Reebok Enhances Its Financial and Commercial Credibility" by Patrick Rishe, Forbes.
Sunday 110612
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
Post time to comments.
Friday 110527
2011 CrossFit Games Regional Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Post time to comments.
"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]
Turbo pull-ups with Dan Bailey - video [wmv] [mov]
"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard
Saturday 110430
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 101124.
"Rowing Instruction: Rower Maintenance" with Greg Hammond, CrossFit Journal preview video [wmv] [mov]
"The Reebok CrossFit Open in Their Own Words: Week 5" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Greg Glassman on the 2011 Reebok CrossFit Games Open - video [wmv] [mov]
"Is There Anybody Out There?" by Carl Zimmer, The Wall Street Journal.
Thursday 110113
Five rounds of:
20 GHD Sit-ups
5 Push jerk
Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.
Post load and time to comments.
"CrossFit Endurance Swimming: Hand Lead" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]
Mikko Salo on doing 1000 burpees - video [wmv] [mov]
Michelle Kinney on today's WOD - video [wmv] [mov]
"A man may be a fool and not know it, but not if he is married."
- H.L. Mencken
Wednesday 101124
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
Post time to comments.
Compare to 090306.
"CrossFit Endurance Swimming: The Pull Phase" with Brian Nabeta and Chris Michelmore, CrossFit Journal preview video [wmv] [mov]
"Insight Into the CrossFit Games" from the California Road Trip - video [wmv] [mov]
Kids Competition at CrossFit Relentless with CrossFit New England.
WOD Demo with Tommy Hackenbruck at the Man Expo - video [wmv] [mov]
Mikko Salo on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Heather Bergeron on today's WOD - video [wmv] [mov]
"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham
Monday 100614
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Kristan Clever 23:55. Post time to comments.
Compare to 090518
"Executive Stretching Series: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
The Men's competition at the South Central Regional, CrossFit Journal preview video [wmv] [mov]
Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
Jay Roughton does a Frackwards Ban video [wmv] [mov]
Tuesday 090901
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
Training Athletes by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Monday 090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722.
Matt Chan, 2009 CrossFit Games Rocky Mountain Regional - video [wmv] [mov]
Zone Chronicles by Pat Sherwood, CrossFit Journal Preview - video [wmv] [mov]
Keith Zeier finished the 100 mile Ultra marathon in 31 hours and raised over $46,000 for the Special Operations Warrior Foundation.
Friday 090306
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]
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