For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats

Perform in any order. The idea is to perform each in as
few sets as possible. All of the reps from each exercise do not have
to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion.
Note time to completion. Final score is total number of sets
multiplied by time in minutes to completion.

Notes:
1. One possible approach is to perform a near max set of push-ups,
go on to the pull-ups, do the same with the sit-ups, etc. After the squats,
go back to the push-ups and run through the list again finishing as much
as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!

"Great works are performed not by strength but by perseverance."
- Samuel Johnson

We've been here before, but this site is so rich with worthwhile
diet information that we've got to come back:
http://www.panix.com/~paleodiet/

Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters

OR

Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.

"Why is it that a guy with a 95 pound deadlift and 6 pull-ups
is the first to worry about developing his grip?"
- Coach Greg Glassman

Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!

Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb

"When I try to hit home runs, my swing goes to pot."
- Dean Palmer
Mike has turned his garage into a world class strength
and conditioning facility: http://www.mikesgym.org/

Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.

"There's no such thing as coulda, shoulda, and woulda.
If you shoulda and coulda, you woulda done it."
- Pat Riley

Read about Istan Balyi's long term athletic development model
and the ten year ten thousand hour rule to elite athleticism.
http://www.coach.ca/a-test/V8N1_e.pdf

Rest Day

Rest Day

Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike

"World records are only borrowed."
- Sebastian Coe

Checkout the layout of the new CrossFit facility:
http://www.ihpra.org/imagesa/gymn.jpg

Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.

Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.

"There are no winners, only survivors."
- Frank Gifford

High intensity weight training more "aerobic" than aerobics?
http://www.mikementzer.com/aerobic.html
This is far from a technical article; it's written by and for bodybuilders

Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.

"You can learn little from victory. You can learn everything from defeat."
- Christy Mathewson

20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat

Show me a guy who's afraid to look bad, and I'll show you a
guy you can beat every time."
- Lou Brock

An apple a day will keep the doctor away! From Cornell University:
http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html

24 inch Box jump, 25 reps
25 Pull-ups
Rest
22 inch Box jump, 25 reps
20 Pull-ups
Rest
20 inch Box jump, 25 reps
15 Pull-ups
Rest

Repeat each of the three couplets.

Notes:
1. Complete the pull-ups in as few sets as possible.
2. Compare the time for the first three couplets to the second three

"People who enjoy what they are doing invariably do it well."
- Joe Gibbs

The venerable Dr. Hatfield here describes his training regimen for
Evander Holyfield. The great advantage that Dr. Hatfield brought to
Evander's game is the realization that boxing is anaerobic not aerobic
sport. The periodizaton scheme was of minor import.
http://www.sportsci.org/news/news9709/hatfield.html
Sadly, what Dr. Hatfield artculates in the first three paragraphs of this
article is critical yet not understood by nearly all in the mixed martial
arts community.

Rest Day

Rest Day

Complets as many rounds in 20 minutes as you can of:
Powerclean/Push-press 5RM load

“Basketball, Volleyball, Wrestling, Boxing, and Football are each by
large preponderance anaerobic not aerobic sports. Knowing and
understanding this distinction is the first step to responsible,
effective coaching.”
- Coach Glassman

Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 Pull Ups

“Few understand the overwhelming importance of anaerobic exercise to general fitness.”
- Coach Glassman

Complete as many rounds in 20 minutes as you can of:
Tabata Squats
50 Sit ups

“Training for a fight by running twenty minutes everyday makes
perfect sense if you plan on running away from your opponent
and know you’ll be getting a ten minute headstart ”
- Coach Glassman

Complete as many rounds in 20 minutes as you can of:
7 Bench press; body weight
1 Rope climb

“The cost of regular extended aerobic training is decreased
speed, power, and strength.”
- Coach Glassman

Complete as many rounds in 20 minutes as you can of:
15 Power cleans; 20 RM load
400 meter Run

“An athlete diminished by excessive aerobic training is slow and weak.
At CrossFit we call that state, “spun-down.”
- Coach Glassman

Rest Day

Rest Day

Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 Dips

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.

"Forget about style; worry about results."
- Bobby Orr

Complete as many rounds in 20 minutes as you can of:
24 inch Box jump, 15 reps
20 Sit ups

Notes:
1. Give yourself one point for each round.
2. Add two points if you puke.

"It's unbelievable how much you don't know about the game
you've been playing all your life."
- Mickey Mantle

1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row

"It's great to win, but it's also great fun to be in the thick of any
truly well and hard-fought contest against opponents you respect,
whatever the outcome."
- Jack Nicklaus

World Class Coaching has produced two outstanding videos on
Olympic Weightlifting. Here is their site:
http://www.worldclasscoachingllc.com/side.html

Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.

Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.

"Luck is what happens when preparation meets opportunity."
- Darrell Royal

Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 reps

Notes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.

"I'm proof that great things can happen to ordinary people if they work hard and never give up."
- Orel Hershiser

Rest Day

Rest Day

Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest

"Concentration is why some athletes are better than others......
You develop that concentration in training. You can't be
lackadaisical in training and concentrate in a meet."
- Edwin Moses

Interestingly, it may be that Black dominancy in long distance
running may be due to a greater reliance on high intensity training.
Surprise, surprise! http://www.pponline.co.uk/encyc/0416.htm

No WoD