Thursday 250731
Rest Day
CrossFit's core mission is to develop broad fitness capacity. This mission is often misunderstood, particularly regarding the relationship between health and elite performance. Senior Content Writer for CrossFit, Stephane Rochet, argues elite fitness isn't exclusive to Games competitors but represents the natural outcome of consistent, intense training focused on health across all time and movement domains. This conversation challenges the false dichotomy between health and high performance, suggesting that pursuing anything less than elite fitness essentially means settling for mediocrity.
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Thursday 250724
Rest Day
Scientific Integrity Under Fire: A Point-by-Point Refutation of Misleading CrossFit Research
A recent peer-reviewed article about CrossFit appeared to offer scientific insights into training strategies; however, a closer examination reveals numerous fabricated statistics, misrepresented studies, and unsupported claims regarding injury rates. This systematic analysis exposes over a dozen factual errors that paint an unfairly negative picture of CrossFit's safety profile, echoing past controversies where false data was used to attack CrossFit’s reputation.
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Monday 240708
For time:
30 strict ring muscle-ups
Compare to 220603.
Post times to comments.
Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).
Intermediate option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner option:
10 rounds for time:
3 ring rows
3 push-ups
Coaching cues:
Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.
This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.
Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.
Resources:
The Strict Muscle-up
Developing a Muscle-up
The Muscle-up
A New Way to Work Toward Muscle-ups
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Thursday 221229
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 130327.
Scaling:
The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.
Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans
♀ 35 lb ♂ 45 lb
Saturday 211204
Nasty Girls V2
3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans
♀ 125 lb ♂ 175 lb
Post time to comments.
Compare to 150502.
Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.
Intermediate Option:
Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans
♀ 95 lb ♂ 135 lb
Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans
♀ 22 lb ♂ 35 lb
Sunday 201122
Rest Day
Post thoughts to comments.
Saturday 200919
5 rounds for time of:
500-m run
15 overhead squats
15 bar facing burpees
♀ 125 lb. ♂ 185 lb.
Reduce reps and/or load to try to finish within 30 minutes.
Post time to comments.
Saturday 180804
For time:
30 muscle-ups
Scroll for scaling options.
Post time to comments.
Compare to 180203.
Related:
• The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.
Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Saturday 180203
For time:
30 muscle-ups
Scroll for scaling options.
Post time to comments.
Compare to 110401.
Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups
Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.
Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Sunday 170611
Rest Day
"CrossFit Clobbers Competitor with Sanctions in False Advertising Case," The Litigation Daily.
Post thoughts to comments.
Tuesday 150922
Rest Day
"Enhancing Fitness at Decatur Memorial" - CrossFit Journal [video]
"NSCA Admits Publishing False Claims about CrossFit Injuries," The Russells.
Post thoughts to comments.
Sunday 150517
Rest Day
CrossFit Video Contest:
CrossFit 817 - [video]
Post thoughts to comments.
Saturday 150502
Wednesday 140611
Rest Day
Thursday 140501
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Post time to comments.
Wednesday 130327
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 120701.
"Chaos League: The Chaos 5000" by Rob Ord, CrossFit Journal article [pdf]
Sunday 120701
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
"CrossFit Kids Trainer Course: Teaching Tips" with Todd Widman, by Again Faster Equipment - video [wmv] [mov]
WOD Demo with CrossFit Bath - video [wmv] [mov] [HD mov]
Thursday 101202
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps
Mikko Salo 10:44, Graham Holmberg 10:56, Ken Gall 11:45, Tommy Hackenbruck 11:45 (thruster behind the neck), Pat Padgett 11:48, Kevin Montoya 11:56, Austin Malleolo 12:03, Dave Lipson 12:50, Michael Giardina 12:51, Chris Spealler 12:52, Kristan Clever 13:36 (95lbs), Rebecca Voigt 13:55 (95lbs), Katie Hogan 14:42 (95lbs), Heather Bergeron 15:28 (95lbs).
Post time to comments.
Compare to 100125.
"Perspective and Insight" with Kristan Clever, CrossFit Journal preview video [wmv] [mov]
"Baseline Workouts" with CrossFit Pacific Coast - video [wmv] [mov]
WOD Demo with Chris Spealler - video [wmv] [mov]
Michael Giardina and Ken Gall on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Heather Bergeron and Dave Lipson on today's WOD - video [wmv] [mov]
Rob Orlando modifies today's WOD - video [wmv] [mov]
"If [a] book be false in its facts, disprove them; if false in its reasoning, refute it. But for God's sake, let us freely hear both sides if we choose."
- Thomas Jefferson
Friday 100702
Rest Day
"Invincible Ignorance" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
"All Over the Map: Froning and Kinney" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
The 2010 Games Workouts Announced - But Not Really
Claude Debussy, La Cathedrale Engloutie
Mark Helprin - The Schreuderspitze
"New Weightlifting Rule at Pitt", The Pitt News.
"E-mail is Making You Stupid" by Joe Robinson, Entrepreneur Magazine.
Post thoughts to comments.
Saturday 100515
Rest Day
"Fundamentals and Respect" with CrossFit South Aurora, a CrossFit Journal preview video [wmv] [mov]
The affiliate competition at the Central East Regionals, by CrossFit Again Faster - video [wmv] [mov]
Franz Liszt, Hungarian Rhapsody No. 2.
Beat the Street Fundraiser by Steve's Club
"Rethinking Smart: The Idea of Intellectual Character" by Ron Ritchhart, pages 12-29.
Post thoughts to comments.
Wednesday 100331
"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv] [mov]
Workout 3 Highlights from the Central and South Texas Sectional - video [wmv] [mov]
"US geneticist wins $1.5 million religion prize" by Brett Zongker, The Associated Press.
"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein (German-born American Physicist, 1879-1955)
Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
From the Vault: Maine Seminar Trainers Workout June, 2008 - video [wmv] [mov]
"Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?" by Dr. Bernadine Healy, US News and World Report.
Monday 100222
"Mary's Story" Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Aussie Nasty Girls WOD at CrossFit Effects - video [wmv] [mov]
Wednesday 091230
Rest Day
"Shouldering Stones" with Kurtis Bowler, a CrossFit Journal preview video [[wmv](http://media.crossfit.com/cf-video/CrossFitJournal_Kurtis Bowler_Shouldering StonesPRE1.wmv)] [[mov](http://media.crossfit.com/cf-video/CrossFitJournal_Kurtis Bowler_Shouldering StonesPRE1.mov)]
Read Positive Economics (Section II in the first chapter of Milton Friedman's Essays in Positive Economics, pages 7-16).
Consider and post comments on January 3rd, the next rest day.
Tuesday 091006
Rest Day
Rob Orlando vs Nasty Girls - video [wmv] [mov]
"Create Your Own Economy: The Path to Prosperity in a Disordered World" - The Cato Institute
Post thoughts to comments.
Sunday 090614
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
"Learning the Turkish Get-up" by Jeff Martone, CrossFit Journal Preview - video [wmv] [mov]
Thursday 081211
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080829.
Friday 080829
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080125.
Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]
Friday 080125
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 071104.
Sunday 071104
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 070321.
Science and the Rest Day Discussions with Jeff Glassman, CrossFit Journal Preview
Wednesday 070321
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 051204.
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