Sunday 030831

Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups

Double-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.

Saturday 030830

Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters

Post time to comments.

Understanding Body Tension from USA Gymnastics.

Friday 030829

30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight

Post time, load, and bodyweight to comments.

Wednesday 030827

Deadlift 7 sets of 3 reps each.

Post loads to comments.

Julia Atkins, 4, doing her first recorded pull-ups!!

Tuesday 030826

Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters

Post time to comments.

The International Network of Cholesterol Skeptics is an organization of scientists, physicians, other academicians and science writers who doubt that animal fat and high cholesterol play a role in atherosclerosis and cardiovascular disease.

Monday 030825

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster

Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.

"The happiest excitement in life is to be convinced that one is
fighting for all one is worth on behalf of some clearly seen and deeply
felt good."

-Ruth Benedict
(1887-1948, American Anthropologist)

Saturday 030823

How many pull-ups can you do in 20 minutes?

Post reps to comments.

We've featured acclaimed science journalist Gary Taubes' work on dietary fat several times. Here from Taubes on is "The (Political) Science of Salt". It looks as though the case against dietary salt, like that against fat, is weak. ( is a treasure trove of debunked hysteria.)

Friday 030822

How many handstand push-ups can you do in 20 minutes?

No parallettes, against the wall, nose to ground, arms to lockout. No bad ones. Post reps to comments.

Thursday 030821

For time:
150 Squats
Run 800 meters
150 Squats

Post time to comments.

From Girevik, Javorek's complexes.

Tuesday 030819

Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.

Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.

Monday 030818

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

In that order. Post time to comments.

Here's an insider's look at the still rings.

Sunday 030817

"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.

How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)

Friday 030815

By any progression of your choosing find a max deadlift and max bench press.

Post lifts and body weight to comments.

Thursday 030814

Run 5K

Post time to comments.

Wednesday 030813

For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups

Select either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.

Monday 030811

At the rate of one muscle up every thirty seconds, how long can you continue?

Work for thirty minutes and report reps to comments.

Sunday 030810

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.

The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!

Rest as needed between sets. Post load to comments.

Saturday 030809

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Post total time to comments.

CrossFit Norrth is hosting the first CrossFit Challenge this September 13. This workout is the competition. The current best-known time is Greg Amundson’s 8:25 from this afternoon. (Ha!)

Thursday 030807

Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dips

Take your dips to muscle-up depth. Post time to comments.

American Gymnast and Skills and Drills, two of our favorite sites, contain enough information to keep you engaged for years.

Wednesday 030806

Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.

Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.

Tuesday 030805

Complete three rounds, 15-12-9 reps, for time:
Deadlift 225 lbs
Handstand Push-ups

Take nose to ground on handstand push-ups. Partition deadlift and push-up sets as needed to get through. Post time to comments.

Much thanks to Dr. McCracken for keeping us abreast of gymnastics events and coverage - The organized sport of gymnastics is dying in the U.S., and we can help. Each of us needs to commit to attending at least one gymnastics meet before year’s end.

The twelfth issue of our CrossFit Journal just went out marking the close of its very first year. Living up to your praises is an honor and challenge. Thanks for your support.

Monday 030804

Rest Day

“Unless you try to do something beyond what you have already
mastered, you will never grow.”

-Ralph Waldo Emerson

Sunday 030803

Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

Loyd Lewis “Hollow Rocks.” Bow like the rail of a rocking chair. Only a very athletic contraction of the lower abs will prevent the “clunk” caused by a flat spot in the lumbar spine. Pull the xyphoid process, the little knot under the sternum, powerfully toward the pubic bone. Scoop the pelvis “under” and hold. Minimize the movement required to initiate the rocking. Done well the casual observer should have trouble detecting the cause of the rock. Learning to work and control the lower abs is a major athletic achievement.

Check your progress by regularly going back to every three months and asking yourself if since last checking do you have greater intimacy, knowledge, or insight of the exercises, skills, or drills featured on this great site.

Saturday 030802

Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.

Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).

Repeat Tabata jump interval.

Post first Tabata jump scores, number of sets for 50 pulls, and second Tabata Jump score. E.G., 12/3/9 (twelve jumps minimum in first effort/3 sets for 50 pulls/9 jumps minimum in second effort).

Friday 030801

Clean & Jerk 15-12-9 reps.

Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.

“We have come to believe that the specificity of cardiorespiratory training adaptations to exercise modality is a function of an exercise’s lack of functionality. This suggests three things. One, a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two, a regimen of functional movements, developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities, which implies the third, there are varying qualities of cardiovascular fitness.

The clear implication in light of our view of athletic training and more conventional practices is that the most efficacious tools available for metabolic conditioning are not generally employed. Until training regimens incorporate traditional resistance protocols (weightlifting and gymnastic/calisthenic) to replace or supplement traditional “cardio” modalities (bike, run, swim, etc.) athletic conditioning remains inferior.”

  • CrossFit Journal, August 2003