Friday 050930
Rest Day
The Squat [video]
The Cato Institute - a great think tank. Find rational, scholarly, and unpopular views on hundreds of topics and policy issues. As an example try “overpopulation”, “recycling”, “gun control”, or “global warming” in the Cato search engine.
Post comments to comments.
Thursday 050929
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 050824.
Excellent!: http://www.swingaring.com/
Wednesday 050928
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 050810.
Sage and Coach Burgener: the Snatch [video]
Tuesday 050927
Front squat 3-3-3-3-3-3-3-3-3-3 reps
Post loads to comments.
Rowing ergometer discussion: http://www.crossfit.com/discus/messages/22/13650.html
Monday 050926
Rest Day
Coach Roger Harrell and Carrie [video]
“Why You Should Olympic Lift” by Jim Wendler: http://www.elitefts.com/documents/olympic_lift.htm
Sunday 050925
For time:
Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump 20” that many reps
Squat that many reps
Post time and number of jumps to comments.
Tight Shoulders [video]
Saturday 050924
75 pound Thruster
Pull-ups
With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
Post results to comments.
At CrossFit Racine’s “Girls, Girls, Girls” George Koupatadze gets 20 pull-ups from a previous best of 12.
“Despite what his critics may say, Coach Dave Salo’s alternative, “minimalist” view of training for peak performance has proven extremely successful.”
Friday 050923
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups
Post time to comments.
CrossFit Certification Seminar September 2005, Sage and Coach Burgener: Power Snatch
“For far too long CrossFitters have mostly remained silent with the knowledge that those who do leg press, curls, and lateral raises on Monday, Wednesday, and Friday while jogging long distance on Tuesday, Thursday, and Saturday were unfit for the demands of combat, sport, and emergency. This silence is due in part to political correctness, deference and respect, and a plain old desire to keep friends friendly. Nature feels no such compunction to respect delusions of competence and speaks her mind with great clarity and conviction – her messenger is Rhabdo.”
Greg Glassman
Thursday 050922
Rest Day
We bid fair winds to our friend Dave Shepard who was killed in Mosul, Iraq earlier this week while protecting a diplomatic convoy. Our hearts go out to his wife Cindy, family, and friends at CrossFit North.
In a philosophical moment veteran CrossFitter Mike Yukish recently asked “Where is CrossFit going?” With increasing frequency CrossFitters are marveling at their community, perhaps unparalleled, in the fitness world, committed to excellence, service, and decency, formed spontaneously around a seed crystal of grueling fitness, and while man-made designed by no man.
Post reflections to comments.
Wednesday 050921
“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 050816.
Post time to comments.
On The Use of Weight Belts, Stuart M. McGill, Professor of Spine Biomechanics, University of Waterloo, Canada.
Tuesday 050920
Clean 5-5-5
Front squat 5-5-5
Split jerk 5-5-5
Post loads to comments.
Lynne Pitts and Kelly Moore breaking new ground: http://www.circularstrengthmag.com/38/beltrante.html
Little Room
“Well you're in your little room
and you're working on something good
but if it's really good
you're gonna need a bigger room
and when you're in the bigger room
you might not know what to do
you might have to think of
how you got started in your little room”
- The White Stripes
Monday 050919
Run 5 K
Post time to comments.
Sunday 050918
Rest Day
Winds of Change: http://www.windsofchange.net/
Saturday 050917
95 pound Squat clean, 75 reps
Post time to comments.
Friday 050916
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050629.
Thursday 050915
95 pound Thruster, 75 reps
Post time to comments.
Lee Aldridge’s Reality Based Fighting Concepts: http://www.fightingconcepts.com/pages/850982/index.htm
Wednesday 050914
Rest Day
Post to comments the title and author of a book that profoundly influenced you.
Tuesday 050913
Complete as many rounds in 20 minutes as you can of:
1/2 body weight Push press, 15 reps
Rope climb, 15 foot ascent
Post rounds and fractions of rounds completed to comments.
Monday 050912
Brian “Black Knight” Anderson’s journey from Rhabdo to Highland Games is an epic tale of commitment and determination.
Sunday 050911
Three rounds for time of:
55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms
20 Pull-ups
Run 400 meters
Post time to comments.
Michael Yon: Online Magazine: http://michaelyon.blogspot.com/
“Arguments about whether kettlbebells or dumbbells are “better” conveniently sidestep the question more relevant to fitness, “what might introducing rings or paralettes do for my training and fitness?””
- Greg Glassman
Saturday 050910
Rest Day
Friday 050909
Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, ½ bodyweight, 21 reps
Run 800 meters
Post time to comments.
Learning anatomical terms of location can help communication and understanding: http://en.wikipedia.org/wiki/Terms_for_anatomical_location
Tone and tenor of conversation are powerful clues to authenticity: http://www.totalprotectioninteractive.com
Thursday 050908
Snatch 15-12-9 reps
This is three sets with any rest needed between sets. Touch and go at ground only.
Post load to comments.
Compare to 030906.
Wednesday 050907
Ab sense from AbMat:
http://www.backbuilder.com/abmat_situps.htm
Tuesday 050906
Rest Day
From Sportivny Press – Key Muscles for Weightlifting
http://www.dynamic-eleiko.com/sportivny/library/
Monday 050905
For time:
30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 050730.
Sunday 050904
For time:
Run 400 meters
45 pound barbell Thruster, 50 reps
Run 400 meters
50 Burpees
Run 400 meters
45 pound barbell Hang squat clean, 50 reps
Run 400 meters
Post time to comments.
Saturday 050903
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 050531.
Friday 050902
Rest Day
Welcome CrossFit Rockford.
Thursday 050901
For time:
50 Ring dips
Run 800 meters
50 Ring dips
Run 800 meters
50 Ring dips
Post time to comments.
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