Wednesday 030730

Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps

Post time to comments.

Use USA Gymnastics to find a gymnastics meet near you. If you are working with your parallettes and rings you’ll find that every gymnastics meet you attend teaches you something valuable about human movement.

Tuesday 030729

Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots

Use 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.

Monday 030728

Warm-up and find max clean
Test max push-ups
Complete five rounds for time of:
50% max clean 12 reps
50% max push-ups

Add max clean (pounds) to max push-ups (reps) and divide by time (seconds) to completion for circuit. Post score to comments.

From USA Gymnastics Understanding Body Tension. The elements of a very productive workout are here!

Saturday 030726

Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments.

Friday 030725

Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”

Do handstand push-ups on parallettes. “Double up” is two roundtrips from seated with only “touch and go” between ascents. Post time to comments.

Don’t be left behind on parallette training. Gymnastics champions Jay Thornton and Steve McCain of American Gymnast have put together the definitive guide to parallette training, "Success Begins at Home - A Parallette Training Guide."

Thursday 030724

10 “Windshield Wipers”
With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.
10 “Windshield Wipers”

Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.

For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.

Treat yourself to a new abdominal exercise from Tulsa World of Gymnastics. Warm-ups should consist in fair part of meaningful trunk work.

Wednesday 030723

Rest Day

Here from USA Gymnastics is a piece entitled “Why Gymnastics?” on the benefits of gymnastics by Bill Sand, PhD. of the University of Utah.

Congratulations to Michael Rutherford for winning our Hang Clean competition (Monday, 030714) and Brad Harakawa and Kelly Moore for winning our muscle-up competition (Thursday, 030717). The Clydesdale division of the muscle-up competition is still open for claim. Michael, Kelly, Brad let us know ( what size and where to send your CrossFit T-shirts!

Tuesday 030722

Run 5 K

Post time to comments.

Monday 030721

For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up

Post time to comments.

Sunday 030720

Weighted walking lunge/push-press for 400 meters.

Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Divide load carried (pounds) by time to completion (seconds) and post to comments.

Friday 030718

Row 1K
Tabata Snatch
Row 1K

Max effort on rows. Rest as needed before and after Snatch efforts. Tabata protocol is 20 seconds of work followed by 10 seconds of rest for eight intervals. Post row times and Tabata Snatch score (load and fewest reps of 8 intervals) to comments. E.G. 3:10, 155 lbs. 6 reps, 3:21.

Thursday 030717

How many muscle-ups can you do in thirty minutes?

Take dip to lockout! Post reps to comments.

A CrossFit "Forging Elite Fitness" t-shirt will be awarded for the most consecutive muscle-ups in each of three divisions: open class, women, and Clydesdales (200 + lbs.).

This breaks the three-way tie (Brad H, Robb. W, and Loyd L.) from the CrossFit Journal muscle-up contest! If you still don’t have rings check this out and do as many pull-ups and dips as you can in as few sets as possible in thirty minutes. Don’t let a lack of rings limit your fitness.

Wednesday 030716

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

"If I had a formula for bypassing trouble, I wouldn't pass it
around. Wouldn't be doing anybody a favor. Trouble creates a capacity to handle it. I don't say embrace trouble. That's as bad as treating it as an enemy. But I do say, meet it as a friend, for you'll see a lot of it and had better be on speaking terms with it."

  • Oliver Wendell Holmes, Jr.
    (1841-1935, American Judge)

Tuesday 030715

Rest Day

Check out Joe Eigo of Multilevel Moves!

Monday 030714

Hang Clean

60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z reps

Maximize V, W, X, Y, and Z. Rest as needed between sets. Post V, W, X, Y, and Z. Biggest V+W+X+Y+Z = total wins Pukie T-shirt.

LEO’s take heed: “A Completely Criminal Exercise Program” by Ken Andes of Rutgers Eskrima Club. (Don't let the first paragraph summons Pukie - read on.)

Sunday 030713

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51

Saturday 030712

Inman Mile

From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”

This is hard, and for many impossible. Start with 150% of bodyweight and see how far you can take it. Then, if not able to make the mile, rest and start again with largest load you estimate can be carried for a mile regardless of time. Post load, bodyweight, and time to comments.

Thursday 030710

For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed in thirty minutes to comments. E.G. 21 2/3 rounds. If you (still) don’t have rings perform 10 dips per round. Where needed, break each set of five into manageable chunks.

“When the arms bend, the power ends.”

  • Lincoln Brigham on the Clean

Wednesday 030709

Deadlift 5-5-5-5-5-5-5 reps

Post all seven sets and total to comments.

Tuesday 030708

For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 meters

Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438

Sunday 030706

Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-ups

Handstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.

Saturday 030705

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweight

Set up three bars and storm through for time. Post time to comments.

Friday 030704

Complete 30 rounds:
Left leg squat
Right leg squat

Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.

Post time to completion in comments.

Wednesday 030702

75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-ups

Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.

Post time as set count for first sit-ups, Tabata squat score, and set count for second set of sit-ups. E.G., “1,13,2”

Tuesday 030701

For time:

5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups

Post time to comments.