Wednesday 081231
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 081111.
Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Monday 081229
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 081029.
Saturday 081227
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081020.
Friday 081226
Rest Day
Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
"Inspired Versus Required" by ASTC Mario Vittone, USCG
Post thoughts to comments.
Thursday 081225
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 0801030.
Wednesday 081224
2008 Affiliate Gathering Introduction with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 081223
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 080224.
Monday 081222
Rest Day
"Heather Keenan: Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
"This is a Farewell Kiss, You Dog!"
Post thoughts to comments.
Sunday 081221
"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 080515.
"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]
Saturday 081220
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080507.
Friday 081219
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 081018.
Thursday 081218
Rest Day
"The First Certification Seminar: Capacity at Random Tasks", CrossFit Journal Preview - video [wmv] [mov]
Fred Thompson on the Economy - Blip.tv
Post thoughts to comments.
Wednesday 081217
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
Tuesday 081216
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday 081214
Rest Day
Passion, Commitment, and Excellence: "Introducing the New 13-inch Mac Book"
Post thoughts to comments.
Friday 081212
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
Thursday 081211
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 080829.
Wednesday 081210
Rest Day
"The Pakistani Four-Step" by Victor Davis Hanson, National Review Online
Post thoughts to comments.
Sunday 081207
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
Saturday 081206
Rest Day
"Having Trouble Describing CrossFit?" - video [wmv] [mov]
CrossFit Lexington: "Woman Visiting Family After Extreme Weight Loss"
"TJ Rogers: My Financial Statements are a Mystery, Even to Me" - Pajamas Media
Post thoughts to comments.
Friday 081205
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments.
Thursday 081204
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time to comments.
Wednesday 081203
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 080915.
Jason Khalipa Part 2, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 081202
Rest Day
"The Libertarian Moment" by Nick Gillespie and Matt Welch - Reason Online
Post thoughts to comments.
Monday 081201
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
"Fight Gone Bad" by CrossFit Trinity - video [wmv] [mov]
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