Sunday 080330
Rest Day
"In Wal-Mart We Trust" by Colby Cosh - National Post
Post thoughts to comments.
Saturday 080329
"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 080319.
Nutrition: The Teeter Totter Part 2, CrossFit Journal Preview - video [wmv] [mov]
Friday 080328
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
CrossFit Snohomish workout demo - video [mp4] [wmv]
Thursday 080327
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 071231.
Wednesday 080326
Rest Day
"Why Heels?", CrossFit Certification Seminar - video [wmv] [mov]
"War of the Worlds: The Human Side of Moore's Law" by Robert X. Cringely - The Pulpit
Post thoughts to comments.
Monday 080324
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080103.
Spotting the Bench Press Part 1, Mark Rippetoe - video [wmv] [mov]
Sunday 080323
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Saturday 080322
Rest Day
"Surviving the Ambush," Blauer Tactical - video [wmv] [mov]
"We've Got Him Now" - The Belmont Club
Post thoughts to comments.
Friday 080321
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 070214.
"On the Safety and Efficacy of Overhead Lifting," - CrossFit Journal March 2008
Wednesday 080319
"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 070721.
"Our Warm-Up Is Your Workout" by Virginia Heffernan - The New York Times
Tuesday 080318
Rest Day
Tale of a CrossFit Die Hard Part 5, AllisonNYC - video [wmv] [mov]
"Saddam's Dangerous Friends" by Stephan F. Hayes - The Weekly Standard
Post thoughts to comments.
Sunday 080316
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 070927.
CrossFit Kids' "Diane" - video [wmv] [mov]
Saturday 080315
Technique Part 2 - Q & A, CrossFit Journal Preview - video [wmv] [mov]
Friday 080314
Rest Day
Garage Gym Makeover Winners - [PDF]
"David Mamet: Why I Am No Longer a 'Brain-Dead Liberal'" by David Mamet - The Village Voice
Post thoughts to comments.
Wednesday 080312
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Monday 080310
Rest Day
"Global-Warming Payola?" by John Tierney - The New York Times
Post thoughts to comments.
Sunday 080309
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080222.
Friday 080307
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080111.
Nutrition: The Teeter Totter Part 1, CrossFit Journal Preview - video [wmv] [mov]
Thursday 080306
Rest Day
Phil Mancini Interview - video [wmv] [mov]
"Look Who's Afraid of Free Trade" by John Steele Gordon - Commentary Magazine
Post thoughts to comments.
Wednesday 080305
"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 080128.
Tuesday 080304
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 080115.
The Set-up Part 2, Kelly Starrett, San Francisco CrossFit - video [wmv] [mov]
Sunday 080302
Rest Day
CrossFit Journal March 2008
William F. Buckley, Jr. (1925-2008)
"Gratitude" by Rich Lowry - National Review Online
"God and Man and Bill" by William McGurn - Wall Street Journal
"Goldwater, the John Birch Society, and Me" by William F. Buckley Jr. - Commentary Magazine
Post thoughts to comments.
Saturday 080301
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 071211.
Technique Part 1, CrossFit Journal Preview 2 [wmv] [mov]
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