Four rounds for time of:
Run 400 meters
Powerclean 15 reps
Bench Press 15 reps
Rest 2 minutes

Notes:
1. Use as big a load for the bench and powerclean as you can handle.
2. Don't rest in mid round

"The conciousness of self is the greatest hindrance to the proper
execution of all physical action."
- Bruce Lee

Entertaining and potentially informative page of links:
http://www.naturalstrength.com/resources/resources.html

Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest

"Build your workouts around movements that have some obvious,
commonplace analog in nature. If your movements are never seen
outside of the gym they are probably marginally productive, if not dangerous."
Greg Glassman

Bob Whelan is a legend among strength coaches. This is his site:
http://www.naturalstrength.com

Two rounds for time of:
Farmer's walk 100 feet
Rope climb X 2
Back Squat, 10 reps
Row 500 meters

Notes:
Our best will,
1. Squat and Farmer's Walk at your bodyweight
2. Row a sub 1:30 500-meters if you're able

"The biggest mistake people make in life is not trying to make a living
at doing what they most enjoy."
- Malcomb S. Forbes

Iron Sport Gym's equipment page. Check out the odd object training.
We will be including the farmer's walk regularly; there's no simpler
coached movement with equivalent gains.
http://www.ironsport.com/equipment/default.asp?EquipCatID=1

Clean and Jerk one minute on, one minute off for twenty minutes.
Start with a load that you can C& J 10 reps in one minute without undue strain.

Note:
1. Our best male athletes will be able to complete this with 95 pounds,
our females 65 pounds.
2. Tough, beware!

"Typically the worlds best athletes are minimalists when it comes to their training.
They work hard and fast with few exercises. They master the fundamentals and
work with them for years. This is the secret that no one wants to hear."
- Greg Glassman

"Pure Power" is a website dedicated to basic strength training. They employ a no
frills high intensity low volume regimen built around a minimal number of exercises.
They aren't trying to forge athletes so there is no conditioning component, but the
site is worth lookin over.
http://www.purepower.iwarp.com/

1 Jump on plyo box/ 1 clean pull-up
2 Jumps on plyo box/ 2 clean pull-ups
3 Jumps on plyo box/3 clean pull-ups...
n Jumps on plyo box/ n clean pull-ups

You've got 20 minutes to carry this sequence as far as you can.
The pull-ups need not be within a single set to count. Just alternate
between jumping and pull-ups. Complete the needed number of
pull-ups before the next round of jumps. Pick a challenging height
for the box jump. No jumping on pull-ups.

"In athletics, success is a product of many different factors,
not many different supplements."
- Jamie LaBelle

Bench Press variants by Doug Daniels:
http://www.cyberpump.com/trainhard/benchvariants.html

Three rounds of:
Two minute sprint on stationery bike.
Two minutes of sit-ups.
Two minutes of dips.
Two minutes of rest

"HIT (High Intensity Training) is anything that makes one muscularly larger and
stronger due to very hard, focused work on a limited number of exercises,
using a limited number of sets, with a controlled and relatively limited training
frequency."
- Dr. Ken E. Leistner

Rob Spector is an intelligent, amateur exercise physiologist prone to ranting,
yet entertaining, informative, and, for the most part, accurate.
http://www.cyberpump.com/strength/rob.html

Rest Day

Three rounds for time of:
5 Muscle-ups
400 meter Run

Notes:
1. If you can't do a muscle-up substitute ten slow pull-ups
and ten slow dips for each muscle up.

"Energy and persistence conquer all things."
- Ben Franklin

Brothers Mike and Ray Mentzer both died of "natural causes" within
a day of one another a little over a week ago. The premature death
of these intelligent, articulate, and highly influential bodybuilders is
clearly a tragedy. Nonetheless, the tragedy is compounded if none
consider the likely role that years of steroid abuse played in sending
two brothers to an early death by "natural causes." From their site
notice the effort to explain away the brother's death as being bad luck.
Condolences to the Mentzer family and friends.
http://www.mikementzer.com/

Three rounds for time of:
Muscle Snatch, 15 reps
Box Jump, 15 reps
Back Extension/Glute-ham raise, 15 reps

Our best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.

"That which does not kill me makes me stronger."
- Friedrich Nietzsche

Ken Mannie on the machinery and mechanics of speed improvement.
Coach Mannie is strength/conditioning coach at Michigan State University.
http://www.i-a-r-t.com

Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope Climb

Notes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.

"I don't understand how it is that someone with only seven pull-ups
could ask me how they could increase their muscle mass or strength.
The obvious answer is, "work until you've got thirty pull-ups and you'll
come back with five new pounds of lats and biceps alone." This kind of
thing is true of squats, deadlifts, push-press, muscle-ups, dips and any
other fundamental, functional movements. Athletes regularly working
the basic movements never ask how they can get stronger or bigger
they already know."
Greg Glassman - Coach

Here in a letter to The Journal of the American Medical Association
Dr's Winett and Carpinelli challenge the proposition that low intensity
(long slow distance) exercise affords better health protection than
higher intensity exercise.
http://jama.ama-assn.org/issues/v284n14/ffull/jlt1011-2.html

Three rounds for time of:
Jump-rope for two minutes
Pull-ups
Bench-press, body weight
Rest 1 minute

Our best will:
Double under without fouling for two minutes on the jump-rope.
Twenty five pull-ups, then twenty, then fifteen.
Twenty five, then twenty, then fifteen on the bench press.

"Sub maximal intensities will get you sub maximal results."
Scott Savor - Strength Coach Moorhead State University

Brian Monogue on fitness training vs. bodybuilding.
This is a restatement of CrossFit's emphasis of function over form.
http://www.cyberpump.com/hit101/brian031.html

Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps

Our best athletes will C & J their bodyweight for each set
and row sub 1:30 - 500's.

"You have to discipline yourself, and through this discipline will
come some level of achievement, and from this achievement will
come your pride."
- Unknown

Matt Brzycki vs. Muscular Development Magazine:
http://www.cyberpump.com/lastrep/lastrep002.html

Hang from bar and touch knees to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.

"A sound mind in a sound body is a short but full description of a happy
state in this world; he has these two has little more to wish for."
- John Locke

Part III of Coach Bryzycki's indictment of bad research design and
interpretation.
http://www.cyberpump.com/lastrep/lastrep011.html

Rest Day

For time:
50 Sit-ups
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 21 reps
Standing two minute sprint on stationary bike
Push-press, 1/3 body weight 15 reps
Standing two minute sprint on staionary bike
Push-press, 1/3 body weight 9 reps
50 Sit-ups

"There is no comparison between that which is lost by not
succeeding and that which is lost by not trying."
- Francis Bacon

This is part II of Brzycki on flaws in research design and
interpretation, continued from Thursday's link.
http://www.cyberpump.com/lastrep/lastrep010.html

For time:
Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no lurching).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before).

"There is no secret routine, there is no magical number of reps and sets.
What there is, is confidence, belief, hard work on a consistant basis, and
a desire to succeed. This is what I mean when I say accept your limits
and when the time is right, you will push right through your limits time and
time again, mentally and physically."
- Steve Justa

Matt Brzycki with some level headed thinking on creatine supplementation.
http://www.cyberpump.com/lastrep/lastrep012.html

Three rounds for time of:
20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers
meet above hips joint. No trunk flexion).

"Adversity causes some to break, others to break records."
- Anonymous

Today is the first of a three part series by Matt Brzycki of Princeton University
on flaws in research design and interpretation. (Junk Science)
http://www.cyberpump.com/lastrep/lastrep009.html

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
Ten muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

We've seen this done in twenty minutes!

"Periodization as variations in intensity: inescapable. Periodization as
planned variations in intensity to optimize performance: witchcraft."
- Greg Glassman

Matt Brzycki on his "3X3" workout design. The structure of this paradigm
is clearly consistent with the CrossFit philosophy.
http://www.cyberpump.com/lastrep/lastrep006.html

Row 1,000 meters
Hollow Rock 90 seconds

Three rounds for time of:
20 Dumbell thruster off 10" box, three times up rope
3 Rope Climbs

Hollow Rock 90 seconds
Row 1,000 meters

"The man of thinking abilities is hated."
- Proverbs

Bob Whelan with some plain talk on magic training formulas.
http://www.naturalstrength.com/weightroom/noformula.html

Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.
20 pound Wall-ball, 25 shots
10 Pull-ups

Continuous rotation of these two for five rotations. No rest, no pause.
Glute-ham raise 10 reps
Hang from bar raise knees to elbows 10 reps.

Note:
The "Wall-ball" drill is performed from a deep squat EACH rep.
The ball is shot overhead two feet above reach.

"The more you sweat in peace, the less you bleed in war."
- Adm. Hyman G Rickover

Dr. Winett, again, on high intensity training and periodization.
http://www.i-a-r-t.com/articles/athleticswinett.html

Rest Day

Four rounds for time of:
2 Rope Climb
20 pound Wall-ball, 25 shots,
two feet above reach, FROM DEEP SQUAT EACH REP!!
15 Muscle Snatch, catch overhead at full hip extention,
not in squat, 15 reps @ 1/2 body weight
20 inch Box Jump, 20 reps

"The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood, who
knows the great enthusiasms, the great devotions, and
spends himself in a worthy cause; who at best, if he wins,
knows the thrills of high achievement, and, if he fails, at least
fails daring greatly, so that his place shall never be with those
cold and timid souls who know neither victory nor defeat."
- John F. Kennedy

Clarence Bass on the HIT - Periodization thread.
http://www.cbass.com/rational.htm

For Time:
Jump Rope "Double Unders"; 2 minutes
10 Handstand push-ups
Jump Rope "Double Unders"; 2 minutes
Sumo Deadlift High Pull @ no less than for 1/2 your body weight for:
12-10-8-6-4 reps. Use same load for each set.
Jump Rope "Double Unders"; 2 minutes
50 Dips, as many sets as required. If able use rings.
Jump Rope "Double Unders"; 2 minutes

Can you do this in twenty minutes?

All progress has resulted from people who took unpopular positions.
- Adlai E. Stevenson

Dr. Winett publisher of Master Trainer on intensity versus volume of
cardiovascular training. We've seen Dr. Winett several times in other
links.
http://www.ageless-athletes.com/aerobics_and_health.shtml

Set up weights ahead of time and plow through this workout with no resting or stalling.
Bike hard and fast for five minutes
Clean and Jerk 1/2 body weight 15 reps
Deadlift bodyweight for max reps
Clean and Jerk 1/2 body weight 15 reps
Squat body weight for max reps
Clean and Jerk 1/2 body weight 15 reps

Nice!

"Competition is a by-product of productive work, not its goal.
A creative man is motivated by the desire to achieve, not by
the desire to beat others."
- Ayn Rand

Bob Whelan on low rep high intensity training.
http://www.naturalstrength.com/weightroom/highintens.html

Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.

"Whenever you have eliminated the impossible, whatever remains,
however improbable, must be the truth."
- Sherlock Holmes

Dave Tate addressing "how strong?"
http://www.elitefitnesssystems.com/documents/strength.htm

Run 1 mile
5 rounds for time of:
15 Back Extensions
15 Knees to Elbows
50 Thrusters from 10" box with dumbbells.

Don't stop or pause; pump them out. Go as heavy as you can!

"Without danger you cannot get beyond danger."
-George Herbert

Here's an interview with Dr. Winett on, you guessed it, H.I.T.
http://www.i-a-r-t.com/articles/winettinterview.html

250 meter Row
21 Powerclean; 1/3, 1/2, or 1/1 body weight
250 meter Row
5 Muscle-up
250 meter Row
Pull-ups, max set
250 meter Row

"Life shrinks or expands in proportion to ones courage."
- Anais Nin

Today we continue the HIT (High Intensity Training) vs. Periodization
camps thread with a piece where Matt Bryzcki takes on Louie Simmons
on the subject of HIT.
http://www.i-a-r-t.com/articles/hitmissbryzcki.html

Rest Day

Three rounds for time:
Dips, max reps
Walking Lunge, 20 Steps
Push-press, max reps @ 1/3 bodyweight
Walking Lunge, 20 Steps
Handstand Push-ups, max reps
Walking Lunge, 20 Steps

"There is no scientific evidence to suggest that 'periodization' is
superior to intervals of high-intensity strength training, and rest.
Nor is there any evidence to support the absurd principles of
periodization, which claim that different numbers of sets and
repetitions, performed with different percentages of 1RM, with
different rest periods between sets and exercises, will
specifically effect different variables such as muscle size,
strength, power, endurance, or definition. How long the
periodization myth is perpetuated is dependent on the public's
acceptance of nitwittery -- probably, in perpetuity."
Dr. Ralph Carpinelli
Dr. Ralph Carpinelli is at the heart of the H.I.T. vs.
Periodization controversy. Here is Dr. Carpinelli on multiple vs.
single sets:
http://www.johnsgym.clara.net/proof.htm

Anyone interested in exercise program design and prescription
ought to put "high+intensity+training+periodization"
(without the quotation marks) into a good search engine (like Google)
and spend a few hours pouring over the results. Bring your thoughts
to the CrossFit forum. Guaranteed to be thought provoking!!

Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10" box X 21 reps

Yeah! Oh, you're welcome.

"The difference between a successful person and others is not a lack of
strength, not a lack of knowledge, but rather a lack of will."
- Vince Lombardi

Here are a collection of articles proprietary to the InternationalAssociation
of Resistance Trainers (I.A.R.T.).
http://www.i-a-r-t.com/articles/articles.html