CrossFit's Workout Of The Day

Run 400 meters

Three to Five rounds of:
5 Muscle-up, 5 reps
12 Glute-ham raise

Skip rope 5 minutes try not to stop

"Nobody ever drowned in sweat."
- A U.S. Marine saying

From the International Association of Resistance Trainers (I.A.R.T.)
here is Dr. Winnet on high intensity training.
http://www.i-a-r-t.com/articles/athleticswinett.html

Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes

"Do you want to get bigger and stronger? Then do this: stop trying to
make training complicated. Forget about this theory and that theory.
Don't over-analyze the situation. Quit wasting time on arid intellectual
debates. Leave the theorizing for the rest of the world. Go to the gym
and train."
- Brooks D. Kubik

Here's a site dedicated to endurance training. We are training for a higher
athleticism than the endurance athlete but the site contains some interesting
material.
http://www.endureplus.com/

Bike two minutes
Muscle-snatch 10 reps
(muscle snatch is snatch with no drop under, pull to overhead lockout)
Pull-ups
Rope climb
Bike two minutes
Rope climb
Pull-ups
Muscle-snatch 10 reps
Bike two minutes

"Do you want to get bigger and stronger? Then do this: stop trying to
make training complicated. Forget about this theory and that theory.
Don't over-analyze the situation. Quit wasting time on arid intellectual
debates. Leave the theorizing for the rest of the world. Go to the gym
and train."
- Brooks D. Kubik

Here's a site dedicated to endurance training. We are training for a higher
athleticism than the endurance athlete but the site contains some interesting
material.
http://www.endureplus.com/

Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time

"I'm not the best; I just wanted it more."
- Bruce Jenner

Here from Cyberpump is a FAQ on high intensity training (HIT).
These are guidelines, not scripture. There's a wealth of good
thinking here.
http://www.cyberpump.com/hitfaq/

Rest Day

Five sets of Dips. Total the five sets. Then...

Three rounds for time of:
10 Snatches, 1/3 body weight
10 Powercleans ,1/3 body weight
20 inch Box jump, 15 reps

"In the sweat of thy face shalt thou eat bread."
Genesis 3:19

The York Barbell Company is the oldest and most respected of American
weightlifting equipment manufacturers. Their equipment is beautiful. They
publish a quarterly journal on weightlifting that is always worth perusing.
http://www.yorkbarbell.com/sh_winter2001.pdf

Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight
Rest as needed before,

Complete as many rounds in 10 minutes as you can of::
25 Push-ups
7 Pull-ups
7 Glute-ham raise

"The secret of joy in work is contained in one word-excellence.
To know how to do something well is to enjoy it."
- Pearl Buck

This is a forum for powertraining. http://network54.com/Forum/61984?i

Deadlift 3-2-1-2-3 reps
Rest as needed before,

Complete as many rounds in 15 minutes as you can of:
500 meter row
15 Knees to Elbows
20 Squat swith 20 lb. medicine ball to 10" box

"Pain is not evil, unless it conquers us."
- Charles Kingsley

We are getting daily requests for information on fundamental
movement techniques. Here from James Madison University is
a simple explanation of some of our regularly occurring movements.
http://www.jmu.edu/athletics/strength/

Push press 21-18-15 reps,
rest as needed before,

Complete as many rounds in 15 minutes as you can of:
Two handstand push-ups.
Jump rope "Double-Unders"; 1 minute
Run 400 meters

Notes:
1. If you can't do a handstand push-up, struggle for
thirty seconds and hold handstand for 60 seconds
each pass
2. If your technique sucks just jump furiously
for one minute

"Is it normal to wake up in the mornings and want to beat the guts out of people?"
Joe Kapp, former Minnesota Vikings quarterback.

We routinely deadlift both conventional and Sumo. Here is an articulation of those
differences from a powerlifting enthusiast.
http://www.powerpage.net/deadlift.html

Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Muscle-up
Deadlift/High-pull X 10 reps 50% body weight

If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.

"It is work, work that one delights in, that is the surest guarantor
of happiness. But even here it is a work that has to be earned by
labor in one's earlier years. One should labor so hard in youth that
everything one does subsequently is easy by comparison."
Ashley Montagu

This is a strongman training message board. Look around.
http://pub54.ezboard.com/bstrongmantraining

Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.
All throws two feet above reach!
Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....
Rest only as long as last effort....
30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,
90 seconds on, 90 seconds off, 120 seconds on, done.
Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.

Submit total throws for all efforts and bodyweight.

Roll through this circuit as many times as you can in 20 minutes.
Each station is one point. Submit number.
Rope climb, 2 trips
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 reps

If you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.

"The work of the individual still remains the spark that moves mankind ahead even
more than teamwork."
- Igor Sikorsky

Ivanko equipment is beautiful! They publish an entertaining and informative monthly
workout. http://www.ivanko.com/monthly_workout.html

Rest Day

"There is never a better measure of what a person is than what
he does when he's absolutely free to choose."
- William Bulger

You needn't find a beam, but tape off some mat area and play with
the following balance/handstand drills. (hint, applicable to parallettes)

http://www.usa-gymnastics.org/publications/technique/1996/5/handstand.html

Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...

Complete as many rounds in 20 minutes as you can of:
Rope climb
15 Sit-ups
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensions

Give one point for each exercise completed.

"It is a poor sport that is not worth the candle."
George Herbert (1593-1633)

Human Kinetics publishes an enormous amount of the serious
literature on exercise science. (Caution: the good and bad)
http://www.humankinetics.com/

Here is, for example, a cool product from Human Kinetics, The Interactive Hip:
http://www.humankinetics.com

Bench press 10-8-6-4-2 reps.
Total weight for all five sets and submit with body weight.
Rest as needed before,

How many passes of this circuit can you make in 20 minutes?
Count each element (Box jump, Muscle-up, Leg raise) as a single point,
so that, for instance, four complete circuits and once more 20 box jumps
and one more muscle-up would be 14 points. If you still can't do the
muscle-up substitute twenty assisted pull-up and dips.

Box Jump 20" X 20 jumps
Muscle-up
Hanging leg raise, toes to bar X10

"The belief that you can develop great musculature with isolation movements
and without steroids is the bodybuilders pipe dream."
Coach Glassman

For you coaches, Dr. Cornelius maintains that when analyzing athletic movement
"exact or precise points of muscle attachments and the technical names for these
locations are not essential; in fact, only the line of action is needed. Consequently,
a mental image of the muscle location and line of action is quite useful." This is of
particular interest to CrossFit because we've long maintained that what wasn't
understood about human biomechanics could typically be explained via stick figures
and vector force diagrams.
http://www.usa-gymnastics.org/publications/technique/1997/1/muscular-force.html

Squat, 10" box, with weight 20-10-5-3-1

Three rounds each for time of:
Three minute stand on bike at 70 rpm
Twice up the rope (rope climb)
Twenty sit-ups
Fifteen back extensions

"We may affirm absolutely that nothing great in the world has ever been
accomplished without passion."
- George Hegel

We've included this link for the odd gem found deep within its bowels.
You have to search but there is always a good post in one of the forums.
http://www.sportspecific.com/

2000 meter row.
Establish PR (personal record) if able.

Three rounds for time of:
20 Powerclean
20 Walking Lunges
20Push-ups

"Never doubt that a small group of thoughtful, committed citizens can
change the world. Indeed, it is the only thing that ever has."
- Margaret Mead

"There is one thing stronger than all the armies in the world, and that is
an idea whose time has come."
- Victor Hugo

Vern Gambetta knows the value of functional exercise. Check this article out.
http://www.gambetta.com/articles/a97004.html

5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.

The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).

Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)

Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement

"I feel discombobulated."
- BJ Penn

Gymnasts make easy work of other athlete's ab routines. We want to take
from them all we can. Over time master each of these movements. Here is
USA Gymnastics on sit-up progressions:
http://www.usagymnastics.org

Five sets of Dips. Total the five sets. Then...

Three rotations for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20" box jump, 15 reps

"In the sweat of thy face shalt thou eat bread."
Genesis 3:19

The York Barbell Company is the oldest and most respected of American
weightlifting equipment manufacturers. Their equipment is beautiful. They
publish a quarterly journal on weightlifting that is always worth perusing.
http://www.yorkbarbell.com/sh_winter2001.pdf

Rest Day

"There is one thing stronger than all the armies in the world,
and that is an idea whose time has come."
~ Victor Hugo ~
(1802-1885, French Poet, Dramatist, Novelist)
He was talking about CrossFit.

Louie Simmons on Bench Press:
http://www.deepsquatter.com/strength/archives/ls10.htm

Five rounds for time of:
25 Squats
10 Pull-ups
10 Dips

Submit time and level of assistance for pull-ups and dips.
If assisted, keep assistance at same level throughout workout.
Total time and assistance amount is excellent indicator of your overall fitness.
Rush through!

"Every athlete who doesn't deadlift is yet to begin serious strength and conditioning.
There's no compromise on this. Everyone deadlifts!"
- Coach Glassman

Speaking of deadlifting, here is a primer on the subject:
http://members.nbci.com/JackiePower/deadlift.htm

Three rounds for time of:
Row 500 meters
Back extension/sit-up, high rep
Deadlift 5 reps
Rest

"There will always be a sacrifice required for results. It is the early bird
who gives up sleeping in to get the worm. To get what you want, right
on the heels of deciding what that is, you must also decide what you will
do in exchange for the results you desire."
- James Ball

This is our second article by Dave Tate on squatting. This one gives some
aspects of the "box squat". Use of the "box squat" has been one of the
best advances our program has undertaken.
http://t-mag.com/html/body_120squat.html.
I hope it's obvious that we think this is important

Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.
Use your judgement on the reps. Great athletes will make each set a challenge and
execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups

"Life is too short to waste. Dreams are fulfilled only through action,
not through endless planning to take action."
~ David J. Schwartz

Here is a handy rowing machine (ergometer) score calculator:
http://users.ox.ac.uk/~quarrell/ergjava.html

Warm-up with about ten minutes of EASY rowing. Then...

Row a 1K for time. Submit time.

Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets

"If you think these workouts aren't tough enough, I've got news for you.
You are not a very good athlete yet."
- Coach Glassman

Take a look at the Concept II website and find how your 1,000 meter row
times compares to an international pool of athletes. www.concept2.com.

Time five muscle-ups and 50 box jumps on 20" plyo box.

Stretch/rest 20 minutes.

Time five muscle-ups and 50 box jumps on 20" plyo box.

We're interested in both times and decay rate from first to second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.
If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)
If you mix muscle-ups and pull-ups/dips report numbers of each with time.

"Suffering, once accepted, loses its edge, for the terror of it lessens,
and what remains is generally far more manageable than we had imagined."
- Lesley Hazelton

John Cissek is a reliable source of information about the Olympic lifts.
We need to expose ourselves to as many descriptions and analysis as
we can in addition to regular practice in both the clean and jerk and the snatch.

Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.

Five supersets of back extension and sit-ups.
Make each exercise slow and tough.
Add weight to back extension if ready. Go SLOWLY!

Muscle snatch 15-12-9 reps
with same load and 1 minute between sets.

The muscle snatch is a snatch without the dive under the bar.
The idea is to deadlift and as you pass the knees, rapidly explode
the hip and follow through with an explosive pull straight through
to locked out overhead. This snatch is a regular support exercise
from the Olympic lifting repertoire. It places a heavy emphasis on
the upper body compared to the Snatch.

"The secret to a long life is to stay busy, get plenty of exercise and don't
drink too much. Then again, don't drink too little."
- Hermann Smith-Johannson, 103-year-old cross-country skier

You want to learn as much about squatting from as you can.

http://www.deepsquatter.com/strength/howIdothesquat.htm. Here is more
squatting advice from a good coach and this time we've got a video clip.
Watch that bar bend!

Rest Day

CrossFit would like to give a big congratulations to BJ Penn!
BJ won his fight in the UFC last night in round one.

We are proud of you BJ

Back extension 15-15-15 slow and pretty. Snake or wave up.
Dumbbell "thruster" from 10" box 20-15-10 max weight each set.
No "rocking up" or "plunking down"
1000 meter row.

(Thruster is a front-squat/push-press combo movement.)

"And thou wilt give thyself relief, if thou doest every act of thy life as if it were the last."
- Marcus Aurelius

Louie Simmons has had as much impact on strength training as any coach in the world.
He has mentored many of the best coaches in the U.S. It would be a foolish athlete that
would not be interested in his advice on squatting.
Here it is! http://www.deepsquatter.com/strength/archives/ls32.htm

No WoD

Bike hard for ten minutes. (Record distance)
Rest three minutes
One set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Second set of pull-ups followed immediately by bench press at body weight.
Rest one minute
Third set of pull-ups followed immediately by bench press at body weight.
Rest two minutes
"Wall Ball" drill for two minutes, attempt 50 throws
Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
Back extension/glute-ham raise 15 reps followed immediately by
50 sit-ups
Without rest, repeat back ext./glute-ham raise and sit-ups.

This is a hard workout. Try to complete it in less than 40 minutes

"Health is the vital principle of bliss, and exercise, of health."
- James Thomson (1700-1748)

Here the legendary Louie Simmons of Westside Barbell Club offers some
advice on trunk training.
http://www.deepsquatter.com/strength/archives/ls03.htm

Deadlift 5-4-3-2-1 reps (total weight)
Rest 5 minutes
Box jump (20" box) 50 reps in 2 minutes (record time)
Rest 5 minutes
Row 1000 meters (record time)

Submit deadlift total weight, 50 jump time, and 1K row time.

"In nature the distinction between strength training and cardiovascular
training isn't always clear. It is the aim of effective athletic strength and
conditioning prescription to deliberately blur that distinction."
Greg Glassman

Here is a cool training trick from the Westside Barbell Club: http://www.deepsquatter.com/strength/archives/ls01.htm

Three rounds of:
25 Sit-ups
12 Back extension/glute-ham raises
Then,
Three rounds of:
Max set of pull-ups
Max set of push-ups
Walking lunge twenty steps each right and left leg

"All of the top achievers I know are life-long learners.... Looking for
new skills, insights, and ideas. If they're not learning, they're not
growing... not moving toward excellence."
- Dennis Waitley

Here is an excellent article on the use of the arms in running.
This is a critical technique element.
http://dragon.acadiau.ca/~pbaudin/meganppr.html