Friday 040130

Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back/hip extensions

Post time to comments.

Here's an interesting reference on obstacle courses:

Thursday 040129

Five rounds for time of:
20 Pull-ups
30 Push-ups

Post time to comments.

On the subject of fabrication, no one has offered as many good ideas as "Aptdwler" of Fight Training: Check out his apartment weightroom!

Wednesday 040128

Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps

Post time to comments.

The trainasium has always been a staple of parachutists' training:

Monday 040126

For twenty minutes:
Run 400 meters
35-pound dumbbell thruster, 21 reps

Post rounds completed to comments. Calculate completed run and completed thrusters as half rounds.

Sunday 040125

For twenty minutes:
30-foot rope climb
25 push-ups

Post rounds completed to comments.

Saturday 040124

For twenty minutes:
10 Overhead squats
20 Sit-ups

Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5

Thursday 040122


For time:
21-15- and 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. 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 to comments.

Compare to 030919.

Wednesday 040121


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.

Compare to 030927.

Tuesday 040120


Clean & Jerk 15-12- and 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. Report load to comments.

Compare to 030525, 030630, 030801, 030902, and 030922.

Sunday 040118

For time:
75 Sit-ups
150 Squats
75 Sit-ups

Post time to comments.

"First, we always correct first technical kinematics error, which leads to and causes other errors. Next, we correct the dynamic errors, and finally we correct the aesthetic errors. Whenever we correct an error, we have to give the gymnast the following information: we have to identify the part of the body and tell the gymnast what to do to do it right (a good example of instruction is "�stretch your left knee," whereas saying "your left knee is bent" tells the gymnast only about his status without instructing him what to do.)"

  • Cuk and Karacsony in "Rings"

Saturday 040117

Run 5K

Post time to comments.

"An exhausted nervous system cannot successfully contribute to the development of dynamic strength. It follows then that the optimal time for developing the dynamic strength is the first half of the training session right after the general warm-up.

The development of static strenth is another question. As with these exercises no moving is involved, the regulating function of the nervous system is not so important. That means that the static strength can be developed at any time of the training session, even when the nervous system is already tired."

  • Cuk and Karacsony in "Rings"

Friday 040116

21-15- and 9 reps of:
Bench press 135 lbs

Post time to comments.

"Verbal instructions in the beginning have never showed any success."

  • Cuk and Karacsony in "Rings" on the subject of teaching gymnastics to the beginner.

Wednesday 040114

For time:
Run 800 meters
Squat Clean 50 reps
Run 800 meters

Post load and time to completion to comments. Divide load in pounds by time in seconds for score, e.g., 115 pounds in 12:15 gives 115/735=.156 pounds per second.

Cool knot page

"The greatest pleasure in life is doing what people say you cannot do."

  • Walter Bagehot

Tuesday 040113

Five rounds for time of:
30 Wall-ball shots
15 Pull-ups

Post time to comments. Use 20-pound ball.

Home Gymnastics by Professor Hoffman, 1899, in it's entirety thanks to the Online Physical Culture Museum:

"The wise for health on exercise depend"
- Dryden

Monday 040112

Deadlift 3-2-2-1-1-1 reps

Saturday 040110


21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments

Friday 040109

Overhead squat 3-2-2-1-1-1 reps

Post loads to comments.

Thursday 040108

**"Helen" **

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

Post time to comments.

We're making "Bachar Ladders".

Tuesday 040106

"Thruster" 3-2-2-1-1-1 reps

Monday 040105


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 minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?

"The Online Physical Culture Museum"

Sunday 040104

Power Clean 3-2-2-1-1-1 reps

U.S. Army Physical Training Manual 1914

Friday 040102

Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps

Post time to comments.

The L-sit is a curiosity in that it is a static hold and yet is exemplary of functional abdominal use, i.e., stabilization of the trunk. Take your L-sit out to the 3-minute mark and the bulk of ab exercises will become comfortably easy. This is a great goal for the new year and ought to be tested in nearly every warm-up.

Thursday 040101

Back squat 5-5-3-3-3-1-1-1 reps

Post loads to comments.

CrossFit Manifesto:

Regimens built from functional exercises at high intensity and constantly varied structure -

Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yeild unparalleled general physical preparedness or fitness