Tuesday 030930

Row 1000 meters
Thruster 85 x 21
15 Pull-ups

Row 750 meters
Thruster 85 x 18
12 Pull-ups

Row 500 meters
Thruster 85 x 15
9 Pull-ups

Rest 2 minutes between each round. Time each round seperately and post times to comments.

Sunday 030928

Run 5K

Post time to comments.

Saturday 030927


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced rest.

Friday 030926

Deadlift 3RM load maximum number of sets in twenty minutes.

Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?

Wednesday 030924

Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21

Squat to 10 in. box. Compare results to 030623 and post time to comments.

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."

-Charles Darwin (1809-1882, British Naturalist)

Monday 030922


Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801, and 030902). Report load and any advances to comments.

Saturday 030920

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments.

Friday 030919

**"Diane" **

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

Post time and any needed modifications to comments.

Thursday 030918

For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mile

Use 1½ pood Kettlebell or 50 pound dumbbell. Post time to comments.

Take a moment to explore the relationship between cancer and sugar. Throw the words "cancer" and "sugar" into Google and study the results. Otto Warburg won the Nobel Prize in Medicine in 1931 (and a second Nobel Prize 1944) for his work demonstrating that cancer cells arise from normal cells by shifting from an aerobic metabolism to an anaerobic fermentation metabolism fueled by a voracious appetite for sugar. It is our suspicion that hyperinsulinism will ultimately be shown to be a two-headed hydra with cancer and atherosclerotic disease being two resultant diseases states accelerated by if not arising from a chronic and acute elevation of blood sugar. The evidence for this is fairly compelling yet largely ignored.

Wednesday 030917

Rest Day

"Bodybuilding is to weight training as masturbation is to sex."

-Tom "Fireman Tom" Corrigan

Tom Corrigan has designed a series of Kettlebell workouts for firefighters. He can be contacted at torrigan4@earthlink.net.

Tuesday 030916

For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K

Post time to comments.

Monday 030915

How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups

Post time to comments.

Sunday 030914

Back Squat 5-3-2-1-2-3-5 reps

Rest as needed between sets. Post loads to comments.

Friday 030912


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Thursday 030911

Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters

Wall-ball with 20-pound ball. Post time to comments.

Wednesday 030910

Seven round for time of:
Deadlift 225 X 10
Rope Climb double-up

Double up is two ascents with only a touch and go in between. Post time to comments.

Tuesday 030909

Rest Day

"Learning the Basics" by the late great J.V. Askem.

Monday 030908

Run 5K

Post time to comments with comparison to the August 14th 5K where applicable.

Sunday 030907


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.

We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.

If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.

Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

Saturday 030906

Snatch 15-12-9 reps

This is three sets with any rest needed between sets. Touch and go at ground only. Post load and bodyweight to comments.

Thursday 030904

For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.

Post time to completion and lowest number of squats in any interval to comments. E.G. 11:30 & 20

Consider variations of the above workout that would keep the total volume constant (1600 meters and 15 squat intervals) and their likely impact on your time and reps.

If this workout were denoted 5-400-4-400-3-400-2-400-1 other workouts of equal volume might include: 5-800-5-800-5 and 800-15-800 to name two of a myriad of possibilities.

Wednesday 030903

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

Post reps to comments.

Tuesday 030902

Clean & Jerk 15-12-9 reps

Use same load for all three sets. Rest as needed between efforts. Post load to comments.

Monday 030901

Rest Day

Many of our athletes, if not most, are fully involved and committed to a sport. For these athletes the WOD (Workout of the Day) and their sport training and practice consume every bit of energy they may have available for physical activity. These athletes' plates are full.

Other CrossFitters are not committed to any particular sport and have the exciting option of more casual exploration of multiple sports and additional practice of drills and skills designed and selected to improve neurological fitness (balance, agility, accuracy, and balance). Many of these athletes are soldiers, cops, and firefighters and for them fitness is their sport. These individuals include our best athletes.

With precisely these athletes in mind we will be increasingly posting alongside the WOD (Workout of the Day) skill development tips, drills, and skills for the parallettes and rings. Don't be left behind; make some parallettes (and buy some rings!).