Tuesday 071030
Rest Day
Trunk Strength - video [wmv] [mov]
"Democracy at Home; The promise and peril of universal suffrage." by Peter Berkowitz - The Weekly Standard
Post thoughts to comments.
Monday 071029
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 070618.
Sunday 071028
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Compare to 070801.
"Back Squat Geometry", Mark Rippetoe, November CrossFit Journal Preview - video [wmv] [mov]
Saturday 071027
Clean 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Take each clean from the ground and catch in a squat.
Compare to 070117.
Friday 071026
Rest Day
Saving Private Ryan Drill, Tony Blauer - video [wmv] [mov]
"Remembering the Ramonans", by Patrick O'Hannigan, The American Spectator
Post thoughts to comments.
Wednesday 071024
"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 070821.
Monday 071022
Rest Day
Better Movements Part 2, CrossFit Journal Preview - video [wmv] [mov]
End the Stealth Government:“FISA reform” must mean less FISA Court by Andrew C. McCarthy - National Review Online
Post thoughts to comments.
Sunday 071021
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Post time to comments.
Saturday 071020
Thursday 071018
Rest Day
Workout demo - video [wmv] [mov]
"CrossFit Gives Airmen New Option for PT", The Bolling Aviator
New Animated Film on Hamas TV Focuses on Child Martyrdom
Post thoughts to comments.
Wednesday 071017
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 070826.
Men's Health features "Brutal Workout"
Sunday 071014
Rest Day
Hari Singh Interview Part 2 - video [wmv] [mov]
"Diet and Fat: A Severe Case of Mistaken Consensus" by John Tierney, NY Times
Post thoughts to comments.
Saturday 071013
"Mary"
Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups
Post round completed to comments.
"Jackie", CrossFit Kids - video [wmv] [mov]
Friday 071012
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 070816.
Lt. Michael Murphy receives medal of honor.
Better Movements, CrossFit Journal Preview - video [wmv] [mov]
Thursday 071011
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 070727.
Wednesday 071010
Rest Day
"Russia Is Far from Oil's Peak" by F William Engdahl, Asia Times Online
Post thoughts to comments.
Tuesday 071009
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
Saturday 071006
Rest Day
"Jones Pleads Guilty to Lying About Drugs" by Michael S. Shmidt and Lynn Zinser, The New York Times
Post thoughts to comments.
Friday 071005
For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters
Post time to comments.
Thursday 071004
Back Squat 3-3-3-3-3 reps
Post loads to comments.
CrossFit Journal October 2007
Wednesday 071003
For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
Post time to comments.
Tuesday 071002
Rest Day
History of the Cert - video [wmv] [mov]
Randy Pausch, "Really Achieving Your Childhood Dreams", Carnegie Mellon University Lecture Series - Journeys
Post thoughts to comments.
Monday 071001
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Post time to comments.
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