Saturday, January 31, 2009
Friday, January 30, 2009
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081028.
Skill Transfer Exercises for the Jerk, Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Thursday, January 29, 2009
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Keep up the good work! Remember if you are new to CrossFit it takes about a month before you can really ramp it up!
Compare to 081103.
COP Reaper, Fallujah
National War College Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, January 28, 2009
WOD
30 Glute-ham sit-ups
25 Back extensions
Post time comments.
Isabel Galvis gets in a workout, while visiting from Miami
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Air Squat: A Simulated Test Experience, CrossFit Level 2 Certification Seminar, CrossFit Journal Preview - video [wmv] [mov]
Tuesday, January 27, 2009
WOD
"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 081006.
Nate, BU CrossFit, Bellevue NE
CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]
Monday, January 26, 2009
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Teaching the Deadlift, CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]
Sunday, January 25, 2009
Saturday, January 24, 2009
Friday, January 23, 2009
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Thursday, January 22, 2009
Wednesday, January 21, 2009
WOD
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.
Tuesday, January 20, 2009
Monday, January 19, 2009
Sunday, January 18, 2009
Rest Day
Candace Hamilton, CrossFit Oakland
Saturday, January 17, 2009
Rest Day
National War College Speech Part 2, CrossFit Journal Preview - video [wmv] [mov]
A free download on Crossfit Journal.
Friday, January 16, 2009
WOD
We will have a Elements course December 18th at 1:00 for those wishing to improve technique.For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups Dan after another WOD
Post time to comments.
Compare to 070812
Thursday, January 15, 2009
WOD
For time:
National War College Speech Part 1, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, January 14, 2009
Tuesday, January 13, 2009
WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
Post time to comments. Dan loving the front squats
Monday, January 12, 2009
WOD
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Caity Matter Interview, CrossFit Journal Preview - video [wmv] [mov]
Sunday, January 11, 2009
Rest Day
This is great information, get on it!
"Jason Rhabdo Kaplan, On the Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Saturday, January 10, 2009
Rest Day
A Theoretical Heirarchy of Development
Coach Greg Glassman, co-founder of CrossFit
A theoretical hierarchy exists for the development of an athlete. It
starts with nutrition and moves to metabolic conditioning, gymnas-
tics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering
of development. The logical flow is from molecular foundations,
cardiovascular sufficiency, body control, external object control,
and ultimately mastery and application. This model has greatest
utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If
you have a deficiency at any level of “the pyramid” the compo-
nents above will suffer.
Friday, January 9, 2009
Thursday, January 8, 2009
WOD
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.
"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv] [mov]
Wednesday, January 7, 2009
WOD
Tuesday, January 6, 2009
WOD
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Monday, January 5, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Friday, January 2, 2009
WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
I hope you are ready for this year, it will be fun, be ready to give a 100%!
Post number of minutes completed to comments.
Compare to: 081003
The Boz and Todd Experience Episode 2, Part 2, CrossFit Journal Preview - video [wmv] [mov]
