Low-Tech Push-Jerk Rack

Friday 080829

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

OR

3 rounds for time
50 Squats
21 KB swing 55#/35#
21 Push-Ups
55#/35 Hang Power Clean, 10 reps left
55#/35 Hang Power Clean, 10 reps right

If you have never seen this video YOU MUST!!

Post time to comments.

Compare to 080125.

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Freedom CrossFit - Prescott, AZ

Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

THANK YOU BILL!! Athlete-Boat Builder Bill (leading the pack, above) built these awesome Plyo boxes for us, they are fully weatherproof and are of better quality than any I have ever seen, including those at other affiliates and the ones from BFS.

Bill did not ask for anything in return (that is just the kind of guy he is) but I will be offering him and Matthew some individual sessions (using plyo boxes, natch).

We will be stenciling them up with our new logo (courtesy of James M.) in the near future.

WOD 8-29-08

Skill: Muscle-Up/C2B Pull-Up/Kip/Ring Row

Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5

Compare to 080508 - please click here, links back to extensive post on pressing movements.

Wednesday 080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Dumbbell swings, 1.5 poods/1 pood
60 Sit-ups
70 Burpees

OR

30 Press 75#/45# (sandbag or barbell)
40 Double-Unders
50 Thruster 45#/35# (sandbag or barbell)
60 V-Ups
70 Burpees

Post time to comments.

Compare to 040825.

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Travis Graves, Primal Fitness, Flatirons - Boulder, CO

Nick Hawkes' Snatch Training at Mike's Gym Part 2, CrossFit Journal Preview - video [wmv] [mov]

Lone Survivor

Wednesday 080827

"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 have a 20 #/14# weighted vest, body armor, firefighting gear, etc. wear it. A backpack with weights in it may be substituted, however you may experience some chafing. Proceed at your own risk. The squats, push-ups and pull-ups can be done in any order, and broken as needed (i.e. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats AKA "Cindy-Style").

Post time to comments.

Compare to 080419.

GWPC rooftop pull-up bar/boulder problem/150 foot smokestack

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

-OR-

For Time:
100 Kettlebell Swings 55#/35#
100 Clapping Push-Ups
100 V-Ups
100 Burpees

Post time to comments.

Frank M 300# Deadlift

Saturday 080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

80 Meter Track @ GWPC

Thursday 080821

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood/ 1 pood Kettlebell X 21 swings (or 55/35 pound dumbbell swing)
12 Pull-ups

10 minute Rest

Deadlift 5-3-3-1-1

Post time for "Helen" and Load for DL to comments.

Compare to 080730.

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The Deadlift, Mark Rippetoe - video [wmv] [mov]

Thursday 080821

Three rounds, 15-12- and 9 reps, for time of:
135/95 pound Thruster
Muscle-ups

OR

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

Compare to 080514

Post time to comments.

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"Helen" by Dutch Lowy and Jessica Langford - video [wmv] [mov]

Warm-Up

"Makimba", CrossFit Kids - video [wmv] [mov]

Three rounds, one each of 15-10-5 for time of:

Dumbbell Thrusters with 10 pounds
Air Squats
Burpees

WOD

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Kettlebell Swings 55#/35#, 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.

Rooftop progress:

Following sandbags constructed:

25#x4
35#x2
75#x1

I'll be on the roof, tomorrow from 2-4 building a few more if anyone wants to stop by and help.

I have calculated sandbag equivalencies as follows, and will build 2-8 of each weight over the next few months:

Sunday 080810

Run 5 K

or

7 rounds
run 400 M
15 burpees
10 v-ups
5 clapping push-ups

Post time to comments.

Compare to 080623.

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Phillip Yoo - Beijing, China

Saturday 080809

Five rounds for time of:
155 pound/105 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

- OR -

Five rounds for time of:
71/45 pound Kettlebell Clean & Jerk Left, 9 reps
71/45 pound Kettlebell Clean & Jerk Right, 9 reps
15 ft Rope climb, legless, 3 ascents

Rope Climb Subs(which count as RX):
A:9 Towel Pull-Ups
B: V2 Boulder Problem
Post time to comments.

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HM2 Franz, Herculaneum

Brutus, CrossFit Vancouver - video [wmv] [mov]

CFEB new Boxless Box

WOD @ GWPC 8-08-08 "Man Overboard"

2 Rounds:

1. Row 250 Meters
2. Push-ups
3. Med Ball Clean 14#
4. V-Ups
5. Med Ball Jerk 14#
6. Supermen
7. Med Ball Front Squat 20#
8. Feet Anchored STRICT Sit-Ups
9. Jump Squats
10. Burpees

If there are fewer than 10 athletes, the coach will row the extra 250s.

If there are more than 10 athletes, the following exercises will be added:

Mountain Climbers
Dowel Overhead Squats
Hollow-Rocks
Dowel Thruster
Lunges

If there are more than 10 athletes the row distance will be 5K/X/2 where X = # of athletes.

Score is total number of reps. WRITE DOWN YOUR REPS - BRING PAPER AND PEN!!!! There is no score for the rowing.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Thursday 080807

"Karen"

For time:
150 Wallball shots, 20 pound ball (Women 14)

Sub Thruster 45#/30# or DB Thruster 20#/15#

Post time to comments.

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Lauren and I want to thank Johnny Mac & Brian Mackenzie, all of the CrossFit Affiliates, and the entire CrossFit community for these dream bikes. All of you have blessed us beyond our wildest dreams. We launched this website and program hoping to make a difference for people, but nothing could have prepared us for the love and friendship that has come our way. Thank you!

Greg and Lauren Glassman

Refining the Kettlebell Snatch with Jeff Martone - video [wmv] [mov]

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

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CrossFit Laguna Beach

CrossFit East Workout - video [wmv] [mov]

WOD 8-03-08

"Tabata Fight Gone Bad"

Perform 40 intervals of 20 seconds of work and 10 seconds of rest where the intervals are:

8 intervals row for calories (sub burpees)
8 intervals wall-ball
8 intervals Sumo Deadlift High Pull (SDHP)
8 intervals Box Jump
8 intervals Push-Press

You may start in any order.

On the call of "rotate" athletes move counter-clockwise to the next station.

Your score is the sum of the lowest score from each exercise. (example, round one 25 reps, round eight 0 reps, score = 0).

Run 15 K

OR

10 Rounds for time

Run 800 Meters
10 Kettlebell Swings 55#/35#
20 Push-Ups
30 Squats

Post time to comments.

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John Frieh, Mt Gimli, British Columbia, Canada

Blauer High Gear, High Contact Training Demos - video [wmv] [mov]