For time:
Jump rope "Double under"; 90 seconds
8 Clean and Jerks; 1/2 body weight
6 Clean and Jerks; 3/4 body weight
4 Clean and Jerks; body weight
(no resting weight on ground)
Jump rope "Double under"; 90 seconds

"Nothing happens unless first a dream."
- Carl Sandburg

This is a public forum for no frills weightlifting discussion.
http://pub26.ezboard.com/boldschoolstrengthtraining70757

Rest Day

People are about as happy as they make up their minds to be"
Abe Lincoln

This site has some interesting stuff though their perspective is poisoned
by bodybuilding. We at CrossFit particularly like the garage/home gym angle,
and we will be devoting a lot of our efforts in the future to helping all of you
to build a world class strength and conditioning facility in your garage.
http://www.monmouth.com/~rclodfelter/hghghp2.htmPeople

Rope Climb & Handstand, six ascents and twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
Jump rope, double under for two minutes.
(Double under is where the rope passes under the legs twice for each jump)
Lunge forty steps, twenty each leg, alternating right and left.
Bench-press body weight for max reps.
Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.
Bench-press body weight for max reps.
Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.
Bench-press body weight for max reps.

If you break 100, watch your golf. If you break 80, watch your business.
-Joey Adams

We return again to Peak Performance. This time with a short piece on running technique.
http://www.pponline.co.uk/encyc/0046.htm

Jump-rope, 1 minute double under/1 minute rest 5 times
Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up
Snatch two sets, 15 and 12 reps
Swim 100 meters 4 times

Boys, baseball is a game where you gotta have fun. You do that by winning.
-Dave Bristol, Cincinnati Reds manager

This is a great, no frills site on strength training:
http://www.strongassteel.net/

Swim 400 meters three times
Handstand & Pull-up, do as many pull-ups as the number of minutes
it takes you to do twenty handstand push-ups
Deadlift 5 sets all at three reps
Bike 20 sec's on 10 sec's off 8 times

The man who complains about the way the ball bounces is likely the one who dropped it.
-Lou Holtz

Throwing is an integral part of external object control and consequently power
development. Here is the throwers site: http://www.longandstrong.com/

Push-ups & Pull-ups, do max set of push-ups then max set of pull-ups,
repeat for total of three times
Clean and Jerk, three sets, 15,12, and 9 reps
Row 500 meters three times

A sportswriter is entombed in a prolonged boyhood.
-Jimmy Cannon

Tips, theory, routines, mechanics, you name it when it comes to bench press http://www.criticalbench.com/home.htm is your site.

Run 800 meters two times
Sit-ups & Back Extension, superset three sets
Bench Press five sets all at ten reps, total weights
Jump-rope practice double under for ten minutes

A lifetime contract for a coach means if you're ahead in the third quarter and
moving the ball, they can't fire you.
-Lou Holtz

Swimming technique has undergone a renaissance in the past decade.
Here is a site featuring articles on swimming technique.
http://www.swiminfo.com/technique/

Rope Climb & Push-up: climb rope then perform 25 push-ups,
repeat for total of four times
Squat three sets, 15, 5, and 3 reps
Row 1000 meters

I've had smarter people around me all my life, but I haven't run into one yet that
can outwork me. And if they can't outwork you, then smarts aren't going to do
them much good. That's just the way it is. And if you believe that and live by it,
you'd be surprised at how much fun you can have.
- Woody Hayes

Check these freaks out! http://www.strongestman.com/magnus.html

Rest Day

The breaking wave / and the muscle as it contracts / obey the same law.
/ Delicate line / gathers the body's total strength / in a bold balance. /
Shall my soul meet / so severe a curve, journeying / on its way to form?
- Dag Hammarskjold

Eleiko is the Rolls Royce of Weightlifting equipment. It's fun to review their site.
Particularly interesting is the testing and engineering that goes in to the production
of their bars. Many of our athletes and coaches dream of a facility filled with Eleiko
equipment. http://www.eleikosport.se/index.html

Max set of pull-ups
Run 800 meters
Max set of pull-ups
Run 400 meters
Max set of pull-ups
Run 200 meters

Report entire time for workout and total for pull-ups.

"Sport must be amateur or it is not sport. Sports played professionally are entertainment."
Avery Brundage, President, International Olympic Committee

Many, new to our program, are asking about the power clean. Here's a quick and easy
description of the power clean front squat complex.
http://www.fitrex.com/fitness_info/exercise185.html

Max set of pull-ups
Run 800 meters
Max set of pull-ups
Run 400 meters
Max set of pull-ups
Run 200 meters

Report entire time for workout and total for pull-ups.

"Sport must be amateur or it is not sport. Sports played professionally are entertainment."
Avery Brundage, President, International Olympic Committee

Many, new to our program, are asking about the power clean. Here's a quick and easy
description of the power clean front squat complex.
http://www.fitrex.com/fitness_info/exercise185.html

Warm-up with five minutes of cardio, a single set each of sit-up,
back extension, air squat, pull-up, push-up, and finally stretch.
(This is the default CrossFit warm-up. Remember it, please.)

Complete your warm-up with each of the following using comfortable loads.
Deadlift, 1 set, 10 reps
Power Clean, 1 set, 10 reps
Front Squat, 1 set, 10 reps
Push Press, 1 set, 10 reps
Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps

"We must not cease from exploration. And at the end of all our exploring
will be to arrive where we began and to know the place for the first time."
- TS Elliot

For those who have limited access to coaching of the Olympic Lifts, learning
the Clean & Jerk, and Snatch from photos and written instruction works. A
handful of world champions are self-taught; go for it. Here is some help; this
is good stuff.
http://www.ironmag.com/ct_olympic_lifts_part3_02.html

Warm-up EZ sit-up, back ext., pull-up, push-up, air squat and stretch

21 Rep push-press followed immediately by max set of pull-ups.
Rest as needed; you don't need more than three minutes
Repeat for total of five combined sets.

Run 1 mile.

"Self-pity is easily the most destructive of the nonpharmaceutical narcotics;
it is addictive, gives momentary pleasure and separates the victim from reality."
- John W. Gardner, President, Carnegie Foundation

The obstacle course has spectacular training potential yet is still seen primarily
in military and police applications. CrossFitƳ C-cubed program was an attempt
to radically increase the breadth of demand in an obstacle like manner. Here is
a good yet fairly typical obstacle course/program. Notice the quality of the
development the women featured (yes, they run and teach their program) have
acquired. This is a testament to functional exercises and mixed modality training.
http://www.naturalmuscle.net/nm898/nmalter.htm

Row three 500-meter efforts separated by not more than 5 minutes.
Anyone sub 1:30 all three?

One set of push-ups. Please, only count the ones that lower the body
rigidly as a unit to the floor and rise to full extension. T
hese are RARE! Who's got 50?!

Two sets of deadlift. 5RM and 3RM loads. Warm-up sets don't count.
Anyone twice body weight?

"Significantly improve your 400 meter run, two thousand meter row, squat,
dead, bench, pull-up, and dip. Now you are a more formidable being."
- Greg Glassman

We like gymnastics; we like strength training science. Here are both.
http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html

Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.

One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.

Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.

One set of back squats at twenty-one reps. Max weight.

Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement

"Nothing noble is done without risk."
Andre Gide

Bob Whelan has been a rational voice in the strength-training world for decades.
Here's his website; there's a reasonable mix of entertainment and information here. http://www.naturalstrength.com/

Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.

Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.

Time one hundred push-ups. Submit time.

How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.

Can you do thirty back extensions without "throwing" a single rep?

"Failure is only the opportunity to more intelligently begin again."
Henry Ford

Here are some thoughts on chin-ups and related exercises from cyberpump.com.
The chin-up is a much neglected exercise. http://www.cyberpump.com/trainhard/chin.html

Clean and Jerk (Deadlift, hang-clean, push-press if you must)
15,12, and 9 reps of 50-100% of your bodyweight.

Snatch 15,12, and 9 reps.

Climb a thousand to two thousand foot climb on your mountain bike or road bike.

Sent report as to your lift and climb. Who can plow through both fastest?

"Words of encouragement fan the spark of genius into the flame of achievement."
Wilfred A. Peterson

Check out the Encyclopedia of Weightlifting. This is the standard reference to the
sport of weightlifting. Every coach and athlete who uses the Clean and Jerk and
the Snatch needs this book. The Weightlifting Encyclopedia

Rest Day

"He who cannot rest, cannot work; he who cannot let go, cannot hold on;
he who cannot find footing, cannot go forward."
Harry Emerson Fosdick

IronMInd sells strength-training equipment and publishes a journal, Milo. Everything
Dr. Strossen and IronMind has put together has been reputable, interesting, and valuable.
Read through their site carefully and certainly order a catalog. The IronMind catalog is
arguably the best catalog in the fitness industry. At www.ironmind.com check out the
list of institutional clients to see what kind of reputation this small company has

Tomorrow is a rest day.

Warm-up with three sets of sit-ups and back extensions
Bench press 21 Reps max weight (21RM load 21 Reps)
Two minute all out sprint on stationary bike
Rest as needed before you...
Bench same weight as before, got 21?
Two minute all out sprint on stationary bike
Rest

Done right, you're done

"Industry is a better horse to ride than genius."
Walter Lippman

Check out the Skills and Drills site on gymnastics floor exercises
http://www.drillsandskills.com/skills/Floor/
The point of the link is to encourage greater consideration of floor based exercises

Today we are rowing some intervals that take us to the middle of the lactic acid pathway.
Set the CII Rower for intervals a minute long with a minute's rest.
We are going to row ten of the intervals. This is a twenty-minute workout.
On the efforts, set the rower to projected meters and row the first interval at 95%
On the rest, row easy, maximizing your recovery.
On subsequent intervals attempt to repeat the distance covered on the first interval.
Submit your total distance for each of the ten intervals.

IF YOU CAN'T ROW,
On a track run a lap, walk the next. Repeat until you've run ten and walked ten.

Time only the runs, total and submit.

"You sit at the board and suddenly your heart leaps. Your hand trembles to pick up
the piece and move it. But what chess teaches you is that you must sit there calmly
and think about whether it's really a good idea and whether there are other, better ideas."
-Stanley Kubrick

As athletes we endeavor to show courage and determination. Endurance: Shackleton's
Incredible Voyage may be the greatest story (true!) of perseverance ever told.
We encourage all out athletes to read it.

Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.

Warm-up, including sit-ups and back extensions.
Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
OR
Do 50 pull-ups and 50 dips without assistance.
OR
Do 15 muscle-ups on the rings.
Finish with sit-ups and back extensions.

Regardless of which option you choose submit the number of sets and time it took
to complete the assignment. In the case of assisted pull-ups/dips also submit the
amount of assistance.

"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
C.S. Lewis

Here's Coach Dave Tate on torso training for the squat and deadlift. Seeing as how these
movements are extremely demanding on the torso we're assured something of interest in
Coach Tate’s approach.
http://www.musclemonthly.com/articles/010115-tate-westside-powerlifting.htm

50 dumbbell Thrusters with 25% of your bodyweight,
immediately,
Jump on 20ox 50 times within 2 minutes,
immediately,
Walking lunge of 50 steps with dumbbells at 25% of your bodyweight,
immediately,
Run 1 mile

"Courage is very important. Like a muscle, it is strengthened by use."
Ruth Gordon

Here糠Dr. George Armelagos and Dr. Neil Smith of Emory University糠Department
of Anthropology in an interview on the impact of the industrialization of food.
http://www.emory.edu/COLLEGE/HYBRIDVIGOR/issue2/eons.htm

Let's put some energy in to the five CrossFit Challenges (No's 1-5)

1. Vertical-leap 1/2 your body height.
2. Muscle-up 10 times in a row without touching ground or coming off of the rings.
3. Run 1 mile then complete a single set of bench press at body weight 21 reps, all within 10 minutes.
4. Beat Garth Taylor's 1:25.5 500-meter Row.
5. 21 reps of dumbbell "thrusters" at 1/2 your body weight.

Don't let the enormity of the challenge deter your trying! Make a serious attempt at each
challenge and record the result. Save for late comparison. If you cannot do a muscle-up,
try anyway; the struggle is more important than the accomplishment.

Daniel Kawika Bennett has achieved number 2, number 4 is Garth Taylor's,
and number 5 belongs to Cameron Earle. No one has completed two challenges

"Suffering isn't ennobling; recovery is."
Christiaan Barnard

Here's some basic rowing physics. The physics of ergometers is included.
This is a good brain workout.
http://www.atm.ox.ac.uk/rowing/physics.html

You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)

The qualities and capacities that are important in running - such factors as will power,
the ability to apply effort during extreme fatigue and the acceptance of pain - have a
radiating power that subtly influences one's life.
Jim Fixx

Today's link is intended for coaches and trainers. It deals with a successful approach
to minimizing liability: http://mason.gmu.edu/~jkozlows/p&r396.htm

Row a record 2K.
When able,
Hang Clean 50% of bodyweight (.5BW), 21 reps
Rest only as needed
Row a 1K at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Rested only as needed
Row 500 meters at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Warm-up, of course, before beginning.

Each pass is easier than the one before except for fatigue.
Keep your faith and keep moving. Submit time for entire workout.

If you are up to the challenge, Hang Clean at 75% Body Weight

Take rest; a field that has rested gives a bountiful crop.
Ovid, BC 43-18 AD, Roman Poet

Bob Anderson's Stretching has become an industry standard on the subject of stretching.
Noted for it's utter simplicity, Stretching has just celebrated its 20th anniversary.

Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.

Bike 3 miles
Swim 500 meters
Run 1000 meters

The challenge will be to set up the transitions to minimize the transition time.
Share with us your total time for all three legs and your transition strategy.
We’re leaving the order of events to your discretion!!

If the triathlon community competed at these distances or shorter, the triathlete
would be a much better athlete!

And finally, for our athletes, today represents a day of active rest. Some rest, huh?

"The test and the use of man's education is that he finds pleasure in the exercise of his mind."
Jacques Barzun, Dean of Graduate School, Columbia University

We routinely get requests for basic information on exercise science. If you own only one
reference on exercise it ought to be the National Strength and Conditioning Association's
Essentials of Strength Training and Conditioning. The NSCA is a non-profit agency that
publishes several peer-reviewed journals of exercise science. They have no peer in the
field of strength and conditioning research. You are supporting this site when you order
your copy of Essentials of Strength Training and Conditioning from this link:

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute

"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)

Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.

This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.

"I always turn to the sports page first. They record people's accomplishments;
the front page, nothing but man's failure."
- Earl Warren, former Chief Justice, U.S. Supreme Court

Here's more on the "Tabata Interval." Applying it to the squat and other
exercises is a CrossFit original.
http://www.pponline.co.uk/encyc/0145.htm#
The argument posited here for adapting a variety of interval strategies jives
perfectly with the CrossFit Model.

1 mile run
50 sit-ups and 25 back extensions
Deadlift/high-pull 18,15,12, and 9 reps
50 sit-ups and 25 back extensions
1 mile run

Our Deadlift high-pull is a slow deadlift and slow deliberate upright row
to under the chin with brief hold at top. Very slow, very deliberate. Tough.

Power through the trunk work and run. Move slowly and deliberately through the deadlift/high-pull.

Serious sport has nothing to do with fair play. It is bound up with hatred, jealousy,
boastfulness, disregard of all rules and sadistic pleasure in witnessing violence.
In other words, it is war minus the shooting
- George Orwell

Sports is like a war without the killing.
- Ted Turner

This is a GOOD one: http://www.cbass.com/Intensity.htm.

Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1K

The idea here is to match the numbers of the second half with the number of the first half.
Go through this slowly! Take as much time as you need.
Work for your best effort in each exercise.
*Dumbell Thruster is from a full squat to a push press overhead

Today we are going to run twenty miles.

If this seem to far you are right.
You are also the victim of our little April Fool's Day Joke.
Actually, today is a rest day. Stretch, play, and relax.
Make it active rest though. Do something active and fun

There are some things you learn best in calm, and some in storm.
~ Willa Cather ~
(1876-1947, American Author)

Here's USA Weightlifting describing how to perform the Snatch:
http://www.usaweightlifting.org/lifts/snatch.htm
The picture sequence isn't real good but they're the experts, right?
Give us feedback on what's wrong with the photo sequence