Monday 090330
"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 090130.
The Burpee Mile, Charlie "Too Much" Dunifer, SPC CrossFit - video [wmv] [mov]
"Mary Rigney: What does it take to beat Dave Castro?" - video [wmv] [mp4]
Sunday 090329
"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 081231.
Saturday 090328
Rest Day
Daniel Hannan: The Devalued Prime Minister of a Devalued Government
Post thoughts to comments.
Thursday 090326
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080401.
Wednesday 090325
CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]
Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.
Tuesday 090324
Rest Day
"What Stimulated the Gun and Ammo Market?" by R. Brent Mattis - LewRockwell.com
Monday 090323
Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Sunday 090322
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 081125.
Vocabulary and Terms Part 2 by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]
Saturday 090321
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
Compare to 070202.
"The Zone Chronicles with Pat Sherwood: LAX", CrossFit Journal Preview - video [wmv] [mov]
Friday 090320
Rest Day
Rest Day: Start something in comments.
Thursday 090319
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090108.
Tuesday 090317
"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 090101.
Tucker Down Under, by CrossFit Again Faster, CrossFit Journal Preview - video[wmv] [mov]
Monday 090316
Rest Day
Jason Khalipa, CrossFit Level 2 Certification Part 3 - video [wmv] [mov]
"Perfume Analogy", CrossFit Nutrition Certification Seminar - video [wmv] [mov]
[
"Some Musings on The Black Swan"](http://www.nakedcapitalism.com/2009/03/some-musings-on-black-swan.html) - Naked Capitalism
Post thoughts to comments.
Sunday 090315
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 071007.
Preschool Class, CrossFit Kids - video [wmv] [mov]
Saturday 090314
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
Compare to 080809.
CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]
CrossFit Vancouver WOD - video [wmv] [mov]
Friday 090313
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Thursday 090312
Rest Day
"Every Second Counts", OPT Trailer - CrossFit Games
Chuck Carswell, 2009 CrossFit Games Part 2, CrossFit Journal Preview - video [wmv] [mov]
"How Modern Law Makes Us Powerless" by Philip K. Howard - Wall Street Journal
Post thoughts to comments.
Wednesday 090311
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Compare to 030710.
"Muscles of the Pelvis" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 090310
"The Zone Chronicles with Pat Sherwood: Normalcy at Home", CrossFit Journal Preview - video [wmv] [mov]
Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 080121.
"Transference" with Jeff Tucker by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Sunday 090308
Rest Day
"Muscle Actions Part 2" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]
"Deception at Core of Obama Plans" by Charles Krauthammer - Real Clear Politics
Post thoughts to comments.
Friday 090306
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]
Thursday 090305
"The Games and Competition", CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 090304
Rest Day
Erin Cianciolo vs Fran, 2009 CrossFit Games
"Stimulus: A History of Folly" by James K Glassman - Commentary
Post thoughts to comments.
Tuesday 090303
"Barbara"
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 090125.
Muscle Actions Part 1 by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]
Sunday 090301
"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 081117.
PNF Demo by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
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