Three rounds for time of:
Box Jump, 50 reps
Sumo Deadlift High-pull, 15 reps, .
Rest two minutes.

Notes
1. Use max load on deadlift
2. Come to full extension on box before jumping or stepping down
3. Use 30" box if able

"Be bold. If you're going to make an error, make a doozey,
and don't be afraid to hit the ball."
Billie Jean King

20 pound Wall-ball, 50 shots
Bike for 1 mile
20 pound Wall-ball, 50 shots
Rest 3 minutes
Bike 1 mile
20 pound Wall-ball, 50 shots
Bike 1 mile

Notes:
1. Count only those Wall-Ball shots that clear your reach by at
least a foot and start from a deep squat
2 Time both rounds. Which was quicker?

"More may be better when it comes to knowledge and happiness,
but more isn't necessarily better when it comes to strength training.
Recall that if you are training with a high level of intensity, you literally
cannot exercise for a long period of time."
Matt Brzycki

Coordinator of Health Fitness, Strength & Conditioning -
Princeton University From the Book: "A Practical Approach to Strength Training"

Rest Day

500 meter Row
20 Dumbbell Thrusters
20 Pull-ups
Rest as needed
Row 500 meters
10 Dumbbell Thruster
20 Pull-ups
Rest as needed
Row 500 meters
5 Dumbbell Thruster
20 Pull-ups

Notes:
1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"
with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?
2. Modify as needed to finish.
3. No rests other than where specified.

"True winners are made when nobody is watching."
- A wall of a locker room

Complete as many reps in 20 minutes as you can of:
Back extension
"L" Pull-up

"The supreme excellence is not to win a hundred victories in a hundred battles.
The supreme excellence is to subdue the armies of your enemies without even
having to fight them."
- Lao-Tzu
(BC 600-?, Chinese Philosopher, Founder of Taoism, Author, "Tao Te Ching")

Three rounds for time of:
12 Single arm snatches, alternate arms.
20 inch Box Jump, 25 reps
Rest 1 minute

Notes:
1. Warm-up shoulders substantially before snatches.
2. What percent of bodyweight can you use on snatch?
3. How about 32" box?
4. Rest only during 1 minute break between rounds.

"If we had no winter, the spring would not be so pleasant;
if we did not sometimes taste adversity, prosperity would not
be so welcome."
- Anne Bradstreet

Both of these abstracts from Washington State University
have implication for our training.
http://www.wsu.edu/~strength/power.htm

For twenty minutes:
Bench Press
Rope Climb

Notes:
1. Use bodyweight for bench press.
2. Add total reps.
3. Add total feet of rope climbed.

"I'm pretty darn lucky. I'm thankful for every day I have strength to exercise.
I'll still dream about setting personal records, and some of them might even
pertain to lifting heavier weights."
-Paul Barber

Krista's cool and her website contains some good fitness stuff.
http://www.stumptuous.com/main.html

Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes
Clean & Jerk, same load 15 reps
Row 500 meters

"Nothing can stop the man with the right mental attitude
from achieving his goal; nothing on earth can help the
man with the wrong mental attitude."
- Thomas Jefferson
(1743-1826, Third President of the USA)

Tabata Squat
Rest 2 minutes.
Push-press 1/3 bodyweight 50 reps.
Rest 2 minutes.
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes.
Two minutes push press with 1/3 bodyweight (max reps within two minutes).

"I can honestly say that I was never affected by the question of the success
of an undertaking. If I felt it was the right thing to do, I was for it regardless
of the possible outcome."
- Golda Meir

Here courtesy of Dave Draper is an excerpt from Kubik's Dinosaur Training,
a cult favorite among good strength and conditioning coaches.
http://davedraper.com/dinosaur-training-book-excerpt.html

Rest Day

Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 steps

Notes:
1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.
2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.
3. No resting, none.

He who knows others is wise.
He who knows himself is enlightened.
He who conquers others has physical strength.
He who conquers himself is strong.
-Tao-te Ching

Sprinting is superior to long distance for fast loss. We knew it!
http://www.wsu.edu/~strength/HIIT.htm

One Muscle-up per minute for as long as you can go!

Can anyone do one muscle-up per minute for twenty minutes?
How far can you get?

Note:
1. A muscle-up is pulling yourself from below the rings to above and
dipping to full arm extension. It is an unrivaled move for developing
upper body strength.
It is much more difficult than any pull-up or dip and consequently a
move of much greater potential for strength development.
2. If you don't have rings, buy them!! Rings have no rival for upper
body strength development. If you are serious about your sport/fitness
you'll pick some up.
3. We've listed some vendors within the message board.
4. If you can't do a muscle up, see how many pull-ups and dips can
you do in an hour?

"For most bodybuilders, the belt is an unnecessary part of the lifting uniform,
one that serves to help a bit in demonstrating strength and that sought after
"barn-door lat" look, but does little to help you build strength."
Dr. Ken Leistner

We've once before recommended the Weight Lifting Encyclopedia.
This gem should be in every coach and athlete's library. This link is an
excellent starting point to consider Olympic Lifting.
http://www.wlinfo.com/frmtest.htm

Hang powerclean/push-press 21
Jump rope 2 minutes
Hang powerclean/push-press 15
Jump rope 2 minutes
Hang powerclean/push-press 9
Jump rope 2 minutes

Notes:
1. Double under if able on jump rop
2. No rest from start to finish
3. Hang powerclean is from knees to racked position (shoulders)

"I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him."
- Eleanor Roosevelt

Many have marveled at how the CrossFit regimen has developed great
wind in athletes. Here we have some researchers coming to our point
of view. Good job!
http://www.sportsci.org/jour/0101/cf.htm

Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 meters

Note:
1. Rest only one minute between first 400 meters and Deadlift.
2. Rest one minute between sets.
3. Start second 400 meters one minute after last Deadlift set.
4. Max efforts on runs and lifts!
5. Submit run times, lift loads, and body weight.

"We also have the cyclers. Born out of the period when the Bulgarians
were talking training 3-4 times per day, many coaches got into mini and
macro cycles. Sounds impressive and scientific and appeals to academia.
Unfortunately, they completely missed the boat about how long and hard
and consistently a lifter must train to warrant any sort of backing off
period of training. Cycling is best left for the spandex boys with the two
wheels under them, birth control, and the washing machine."
Tom Hirtz - Two Time National Weightlifting Champion, American Recorder Holder
MILO ( September 1998)

We don't follow the muscle mags too closely, but this shows that
Mr. Phillips is on the right track.
http://www.musclemedia.com/training/hiit.asp
Though the underlying rationale is valid, don't put too much faith in
the particulars of the prescription (or any other formula!).

Four rounds for time of:
Row 500 meters
12 "L" Pull-ups (good ones

Can you complete all 4 rounds in ten minutes or less? OK, how long

"Several of the most widely sold "muscle mags" are published by
supplements manufacturers and exist mainly to promote their
nutritional products. For the most part, these publications are
essentially nutritional supplement catalogs that are neatly
packaged with some articles on training"
- Matt Brzycki

Here is a bare bones explanation of bioenergetics.
http://www.jmu.edu/athletics/strength/
JMU%20Summer%202000%20Web%20Page/
JMU%20Summer%202000%20Sections/14_Summer_Energy_Systems.htm

Back Squat, Tabata Intervals, 10" Box
Dips, max set
Back Squat, total from Tabata effort, 10" Box, single set
Dips, max set

Notes:
1.Perform the Tabata Squats with 45 to 95 lbs, work for twelve reps at each of the eight intervals.
2.On the second set of Squats perform in a single set the total (96, hopefully)
performed in all eight Tabata Intervals.
3. Rest no more than two minutes after both Squat efforts.
4. Anyone ready for "L" Dips? Whose got 30?

"Optimizing fitness is a product of regular workouts whose intensity is
only briefly sustainable. Two hour strength and conditioning sessions
are a farce."
Coach Greg Glassman

Washington State University Department of Athletics joins the small
chorus of coaches espousing sensible nutrition:
http://www.wsu.edu/~strength/pyramid.htm

Rest Day

Three rounds for time of:
1/4 bodyweight Walking Lunge, 20 steps
"L" Rope Climb
Rest 60 seconds.

Notes:
Start lunging 20 steps from rope. Lunge to rope and immediately sit and climb.

If you wish to reach the highest, begin at the lowest.
~ Pubilius Syrus ~
(1st Century BC, Roman Writer)

Three rounds for time of:

20 inch Box Jump, 25 reps, in sixty seconds
Powerclean, 15 reps
Rest 1 minute

No rest during jumps or powercleans.
Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean

"Questions like, 'what does this work?' clearly imply a focus on
form versus function. And, training for form rather than function
is the plague that is preventing more athletes from optimizing
performance than any demon outside fad diets."
- Coach Greg Glassman

Read this and tell us, "what diet do you think it is that contributes to these problems?"
Hint: It's not The Zone
http://www.jsonline.com/alive/news/may01/run30052901.asp

Three rounds for time of:
15 Knees to Elbows
5 Muscle-ups
15 Knees to Elbows

If you can't muscle-up substitute 25 pull-ups and 25 dips at each round,
and.... get themuscle-up soon. Power through this workout, but don't
cheat the movements.

"Friends come and go, but 200 pounds will always be 200 pounds."
- Henry Rollins

Test your familiarity with the lexicon of fitness. Here is an online fitness
glossary from Fred Hatfield, a.k.a., Dr. Squat.
http://www.drsquat.com

Row 1000 meters
Rest 4 minutes
Tabata Dumbell Thrusters

Who can row a 3:30 1,000 meters and Tabata Thruster
50% of their bodyweight no fewer than 10 reps in each interval?

Compare this British competition to the TCA (Toughest Cop Alive).
Which is more "CrossFit" ?
http://www.gwent.police.uk/press/news%20&%20misc/fittest-man.htm

Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 L pull-ups

Can you run a 1:30 400-meters then perform 10 L pull-ups
ten times in twenty minutes?
If you can you are CrossFit!!

"I learned inspiration does not come like a bolt, nor is it kinetic, energetic,
striving, but it comes to us slowly and quietly and all the time, though we
must regularly and every day give it a little chance to start flowing, prime
it with a little solitude and idleness."
- Brenda Ueland

The Iron Mike Fitness Challenge is a U.S. Military fitness competition.
Simple & Elegant
http://www.bragg.army.mil/mwr/casbc3/Mwr02/registration_has_begun_for_iron_.htm
CrossFit is designing a fitness competition. Any suggestions are greatly appreciated.

Powerclean, 15 reps
Tabata Squat
Powerclean, 15 reps
Tabata Squat

What is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?

"Because your own strength is unequal to the task, do not assume that
it is beyond the powers of man; but if anything is within the powers and
province of man, believe that it is within your own compass also."
Marcus Aurelius
--121-80 AD, Roman Emperor, Philosopher

My German isn't very good but the framework of this contest is evident
from the pictures. Good contest
http://www.bk-sportsmag.se/bilder/bk_fitness_challenge_2000.htm

Rest Day

Powerclean 15 reps
Tabata Squat
Powerclean 15 reps
Tabata Squat

What is the minimum number of squats in any twenty second interval?
What percentage of your weight did you powerclean?
How long did the workout take?

"The greatest stumbling block to high intensity training to productive training,
is that it's too hard for most people, and that's why many gym members, even
those who are serious about getting 'better', never really do. They won't pay
the price in terms of dealing with the emotional and physical discomfort, or
with the ego bruising effect of using relatively light weights during the actual
training periods. They also can't take the heat from their peer group in the gym
which says 'That won't work, Arnold didn't do that'."
Dr. Ken E. Leistner

Interesting fitness competition. What is this one missing?
http://www.geocities.com/scufc/home.html

Run 400 meters
15 Knees to Elbows
Squat 15 Rep max weight, 15 reps, off 10" box
15 Knees to Elbows
Squat 10 Rep max weight, 10 reps, off 10" box
15 Knees to Elbows
Squat 5 Rep max weight, 5 reps, off 10" box
Run 400 meters, repeat starting run time

"I exercise because the victories I achieve in the gym translate to all aspects of my life."
- Anonymous

"STREND" is an amalgam of "strength" and "endurance". They run a cool competition.
http://www.strend.com/

Complete the following in as few sets as possible, yet within thirty minutes.

50 Ring Dips
50 "L" Pull-ups

If you can't do the ring dips or L pull-ups, do regular pull-ups and bar dips.
If you can't do those use a Gravitron or Cybex for assisted pull-ups and dips.

"Something which we think is impossible now will not be impossible in another decade."
Constance Baker Motley
--First Black American Woman Federal Judge

We're going to explore fitness competitions. CrossFit participants are ideally suited for
these competitions. Here's a small one from Cornell:
http://www.athletics.cornell.edu/intramurals/info/rules/fitnesschallenge.html

Rest Day

2 rounds of this circuit:
50 20" Box Jumps in 2 minutes
Lunge 2 minutes, record steps
Bike 2 minutes for distance
Squat 2 minutes, record reps
Rest 5 minutes

"The important thing is not to stop questioning."
Albert Einstein

Strongman links: http://www.strongestman.com

This is the CrossFit Challenge done as a circuit rather than prioritized.
We refer to this as the "Vertical Tabata Challenge."Perform each of the
following for only twenty seconds. Rest for ten seconds while quickly
transitioning to next movement.Rest for 1 minute after each round and
repeat seven times for a total of eight rounds. Total your weakest output
from each exercise from all eight rounds. This time your rowing score is in calories.

Row
Squat
Pull-up
Push-up
Sit-up

"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
- Theodore Roosevelt

Check out the fitness library!
http://www.edb.utexas.edu/faculty/jtodd/index.html

Rest Day