Complete asy many reps in 20 minutes as you can of:
Rope Climb
Bench Press; body weight

Note:
How many reps of bench press and how many trips up the rope can you get?

"I learned that if you want to make it bad enough,
no matter how bad it is, you can make it."
Gale Sayers

Check out this chick's snatch. It's a beaut!!
http://www.usaweightlifting.org/athletes/snatch.html
It's from USA Weightlifting; they'd know.

Snatch, 15 reps
Knees to Elbows , 15 reps
Snatch, 10 reps
Snatch, 10 reps
15 Knees to Elbows
Snatch, 5 reps
Snatch, 5 reps
Snatch, 5 reps
Knees to Elbows, 15 reps

Everyone has limits on the time they can devote to exercise,
and cross-training simply gives you the best return on your investment-
balanced fitness with minimum injury risk and maximum fun."
- Paula Newby-Fraser

Check out "Renegade Training." This is legitimate athletic training.
That Davies's training is considered unusual speaks to the rarity
of legitimacy in athletic conditioning.
http://www.t-mag.com/articles/166rene.html

Three rounds for time of:
1000 meter Row
1/2 bodyweight Push jerk, 21 reps

"Concentration is the ability to think about absolutely nothing
when it is absolutely necessary."
- Bobby Knight

Three rounds for time of:
15 Glute Ham Developer Med Ball Sit ups
15 Pull ups

Notes:
Lay back to horizontal with a medicine ball held overhead
(we're using an 8 pounder for this).
Quickly sit-up and throw the ball forward and level to the ground.
At the start, the medicine ball should be closer to the
ground than the head or shoulders

"It's not necessarily the amount of time you spend at practice
that counts; it's what you put into the practice."
- Eric Lindros

Tabata Squat
Handstand walk; 4 minutes
Repeat.

Note:
If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.

"For when the One Great Scorer comes to mark against your name,
He writes - not that you won or lost- but how you played the game.
- Grantland Rice

Good technique, sound mechanics, good site.
Learn all these exercises in as much detail as possible.
http://www.exrx.net/Lists/PowerExercises.html

Rest Day

1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM

"I always felt that I hadn't achieved what I wanted to achieve.
I always felt that I could get better. That's the whole incentive.
Even today, I still think I can get better. I'll never be satisfied."
- Virginia Wade

Here's a varitation on the bench press designed to improve your control. http://www.deepsquatter.com/strength/archives/ddani2.htm

1000 meter Row @ 15 SPM
1000 meter Row @ 25 SPM
1000 meter Row@ 35 SPM

Notes:
1. "SPM" is strokes per minute.
2. SPM is found in the upper right hand corner of the C2 Rower.
3. Rest/Stretch ten minutes between efforts.
4. In each case row the best time you can within the stroke count indicated.

"Racing is a matter of spirit not strength. It is a matter of doing your
best each little moment. There's never a break. You must have desire,
a very intense desire to keep going."
- Janet Guthrie

This is the Concept II marathon rowing training program.
This is outside the scope of our training model but well done
nonetheless and a valuable diversion from our regular work.
http://www.concept2.co.uk/rnr/rnr_tp_marathon.htm

For time:
5 RM Squat
10 Knees to elbows
3 RM Squat
10 knees to elbows
1 RM Squat
10 knees to elbows

Notes:
1) A 5 RM Squat is a load that you can squat 5 times but not 6.

"Sweat plus sacrifice equals success."
- Charles Finley

Check out the kettlebell source and information.
http://www.dragondoor.com/p10.html

10 Muscle-ups
8 Muscle-ups
6 Muscle-ups

Notes:
1. No hurry here, but the muscle-ups are consecutive at each set.
2. Have someone assist/spot you by lifting under your feet.
3. Minimize the amount of assistance.
4. The final muscle-ups of each set should be agonizingly difficult.

"It's lack of faith that makes people afraid of meeting challenges,
and I believed in myself."
- Muhammad Ali

These are really cool stopwatches!
http://www.eaiusa.com/sc__seiko__stopwatches.htm

Four rounds for time of:
1/2 body weight Sumo deadlift High-pull, 15 reps
400 meter Run

"If you don't do what's best for your body, you're the
one who comes up on the short end."
- Julius Erving

This is US Rowing's site. There's a wealth of information here.
http://www.usrowing.org/

Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-ups

Notes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds

"Enjoy the successes that you havae, and don't be too hard on yourself
when you don't do well. Too many times we beat up on ourselves.
Just relax and enjoy it. You'll do better.
- Patty Sheehan

This is a combined weightlifting (Olympic Lifting) and powerlifting program. Very interesting. http://www.liftthis.com/ol_pl_Workout.htm

Rest Day

On the rower how long can you keep your average 500-meter pace at 2:00 or below?

Notes:
1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window.
2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can.
3) Note the time at which you show 2:01 or higher.
4) Twenty minutes is good. Thirty is great.
5) If you absolutely can't get your hands on a C2 Rower, run, bike, or swim for 20 hard minutes.
6) If you fail in less than 8 minutes do two attempts.

"Things that matter most must never be at the mercy of things which matter least."
- Johann Wolfgang Von Goethe

We've frequently gone to Dr. Seiler for information on the adaptive response course
of endurance training. Read this new piece on interval training and see why it is that
he departs from the CrossFit approach to all intervals all the time.
http://home.hia.no/~stephens/interval.htm
We are looking for first phase adaptations, some of the second, and none of the third.

For time:
Bench Press, 5 reps
Row 500 meters
Bench Press, 3 reps
Row 500 meters
Bench Press, 2 reps
Row 500 meters
Bench Press, 1 rep

Notes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.

"Whatever you do don't do it half way."
- Bob Beamon

De Vany is on to something of significance with his "Evolutionary Fitness"
http://www.evolutionaryfitness.com/
Here is some candid testimony from a recent convert.
http://www.evolutionaryfitness.com/Feedback.html
The CrossFit model is perfectly consistent with this paradigm.

50 Sit-ups
26 inch Box Jump, 25 reps
Jump Rope "Double Unders", 1 minute

Deadlift, Bodyweight 18-15-12 and 9 reps

Jump Rope "Double Unders", 1 minute
26 inch Box Jump, 25 reps
50 Sit-ups

Notes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?

"You gotta believe."
- Tug McGraw

Don't do any of this. (Yeah, right.):
http://www.euronet.nl/users/kazil/bilder00.html

Three rounds for time of:

Walking Lunge 50 steps
50 Push-up
4 "L"-Rope Climb

Notes:
1. Lunge requires trailing knee to "kiss" the ground on each step.
2. Push-ups only count if body is perfectly straight and chest comes to ground.
3. L-Rope climb is a rope climb with your legs straight out in front of you.

"Pursue truth and people will be true to you."
- Arthur Twining Hadley

Charles Staley is always interesting.
http://www.myodynamics.com

For time:
5 Knees to Elbows
15 Clean and Jerks
10 Knees to Elbows
10 Clean and Jerk s
15 Knees to Elbows
5 Clean and Jerks
20 Knees to Elbows

Notes:
1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging.
The benefit here is tied to the deliberateness of your efforts.
2. It may take more than one set to complete the required number of reps for
each knee raise set if done correctly. That's O.K.
3. Max load for C&J at each set.

"If strength at high heart rates is fundamental to your sport then you'd
best perform your resistance training at high heart rate."
- Greg Glassman

Three rounds for time of:
Bike Sprint; 2 minutes
20 Pull-ups
20 Dips.
Rest 2 minutes.

Notes:
1. Go as hard and fast as you can on the bike sprint.
2. Do as many of the pull-ups and dips as you can without assistance.
3. Absolutely no break until the dips are completed.

"Hold yourself responsible for a higher standard than anyone else expects
of you. Never excuse yourself."
Henry Ward Beecher

Exercise as a therapy modality? It seems obvious to those who exercise.
http://www.division42.org

Rest Day

Row 3 X 1,000 meters.

Note:
1) Rest as needed between efforts.
2) Good times would be a 3:15, 3:20, and 3:25 for a 3:20 average

"Nearly every man who develops an idea works at it up to the point where
it looks impossible, and then gets discouraged. That's not the place to
become discouraged."
-Thomas A. Edison

Check out the low cost ply-boxes.
http://www.epicski.com

For time:
1/3 bodyweight Snatch, 25-20-15 reps

Note:
1) Note time to completion for all three sets.
2) No rest during set.
3) "Touch and go" at ground.

"I am always doing things I can't do, that's how I get to do them."
-Pablo Picasso

Max Sick was one of the strongest men of his size in all of history.
Here is his biography.
http://www.maxalding.plus.com/

Five rounds for time of:
Body weight Bench press; 12 reps
12 Pull-ups

“Don't measure yourself by what you have accomplished,
but by what you should have accomplished with your ability.”
- John Wooden

The progression from bar-dip to ring dip is analogous to the progression
from handstand on parallettes or p-bars to handstand on rings. We're
working towards handstand presses on the rings. The payoff for this
work is greatly improved balance and uncanny strength. Here's a piece
from USA Gymnastics on Still Ring Handstands:
http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html

Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats

Notes:
1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.
3. Add the three scores from each effort for a total score for the workout.
4. 60 is a good score

“Success is having a flair for the thing that you are doing;
knowing that is not enough, you have got to have hard work
and a sense of purpose.”
- Margaret Thatcher

Jack La Lanne is one of the founding fathers of fitness.
In his mid-eighties, Jack represents the ideal potential for graceful aging.
http://www.naturalstrength.com/history/kingoffit.htm

Three rounds for time of:
3 Muscle-ups
50 sit-ups

Notes:
1. Perform any sit-up you want.
2. If you're new to the site and don't know what a muscle-up is,
you can find it in today's link.
3. If you still can't perform the muscle up. Give us twenty-five pull-ups
and twenty-five dips per round.
4. Typically, you'll have the strength for a muscle-up when you can do
twenty pull-ups and dips without a pause.

"The notion that triathletes are exemplars of fitness is firmly rooted in the common lore.
It's hard to find a group of athletes less deserving of this perception and harder yet to
dislodge this belief once it has taken root, yet we can plant a seed of doubt in any
triathlete in ten minutes of serious athletic training."
- Greg Glassman

We've linked to this information on gymnastics conditioning from another source earlier
in the year. You can't have enough exposure to these concepts. Study, practice, learn
these drills: one at a time.
http://www.drillsandskills.com/skills/cond

Three rounds for time:
Body weight Deadlift, 15 reps
Row 500 meters

"Pain is inevitable. Suffering is optional."
-unknown

Make your own plyo-box.
http://members.tripod.com/~gkrainik/workouts/plyometrics.html

Rest Day

Clean and Jerk, 21-15-12-9-6-3-1 reps.

Notes:
1. Add weight to each set. Rest two minutes between sets.
2. Total loads for all 7 sets.
3. No rest on ground during sets. Touch and go at ground.

“When the archer misses the mark, he turns and looks for the fault
within himself. Failure to hit the bull's eye is never the fault of the
target. To improve your aim -- improve yourself.”
- Gilbert Arland

Anything you wrap, strap, splint, cast, belt, or otherwise support or
immobilize gets weaker, including your midsection when using a
weightlifting belt. Enter weightlifting belts in any search engine and
look at the preponderance of hits selling belts. There's no market for
recommending the non-use of belts, so you have to look carefully to
see the truth. http://www.drlenkravitz.com/Articles/weightbelt.html
As a note, 1 RM lifts in competition justify the use of a belt or any other
supporting apparel or equipment, but not in daily training.

Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata Dips

Notes:
1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2. Take as much rest between Tabata efforts as needed.
3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)
for the duration of each 20 second interval.
4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)
before the interval concludes (ahead of the 10 second rest).

“Catch on fire with enthusiasm and people will come for miles to watch you
burn.”
-John Wesley

This is the James Madison University's Strength and Conditioning Homepage.
Their page is a simple and effective presentation of a solid program.
http://www.jmu.edu/athletics/strength/index.htm

For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps

Notes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.

“ Happiness must be cultivated. It is like character. It is not a thing to be
safely let alone for a moment, or it will run to weeds”.
-Elizabeth Stuart Phelps

Here's Dr. Squat with his second part on squatting. Don't fall for the equipment pitch.
http://www.drsquat.com/articles/sq2.htm

30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floor

Notes:
1. Strict push-ups allow for no sag in the body.
2. Don't swing the Glute-ham raise. Move slowly and deliberately.

“A magazine cannot generate a lot of revenue by calling for brutally
intense work on well known, easily done basic movements, not month
after month, so they scratch and search for “breakthroughs”, selling
the lifting public on the idea that there will always be a better way to
become bigger and stronger.”
Dr. Ken Leistner

Here the venerable Dr. Squat combines the“ Zone” and“Anabolic Diet”
producing the “Zig-zag diet”!
http://www.geocities.com/~slopitch/drsquat/fredzig.htm