081231

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to 081114.



The Squat, CrossFit Level 2 Certification Seminar - video [wmv]

081230

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080906.



Bench Press Levers, Mark Rippetoe...[wmv]

081229

Rest Day



Kip Comparison - video [wmv]

081228

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to 080902.



Seminar Love...[wmv]

081227

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 080914.



Coming Soon..."Every Second Counts" - video [wmv]

081226

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080720.



"Queen Kong", Tamara Holmes, CrossFit Oakland, CrossFit Journal Preview - video [wmv]

081225

Rest Day



CrossFit Games 08 Discussion ...[wmv]

081224

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 080911.



Press Review, Mark Rippetoe...[wmv]

081223

"Angie"

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

Post time to comments.

Compare to 081025.



Opportunities, Part II, Greg Glassman...[wmv]

081222

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.



Lifting at Lunch with Coach Burgener...[wmv]

081221

Rest Day



CrossFit 2002-2005...[wmv]

081220

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080713.



Better Movements Pt I, Coach Glassman ...[wmv]

081219

Three Rounds for time off:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
25 Kettlebell swings, 24kg
25 Doube unders
25 Knees to elbows
25 Burpees



Basic Bounce, Buddy Lee...[wmv]

081218

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080923.



Certification Seminar Lunch-time WOD ...[wmv]

081217

Rest Day

Basic Kettlebell Swing, Part IV, Jeff Martone...[wmv]

081216

Five efforts, each for time of:
Row 500 metres

Rest as needed between each effort.

Post time for each effort to comments.



Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)...[wmv]

081215

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Compare to 080822.



Josh Everett, "King Kong" - video [wmv]

081214

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.



CrossFit SF Plays With Overhead Strength...[wmv]

081213

Rest Day

Insulin Resistance, CrossFit Nutrition Seminar ...[wmv]

081212

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080829.



Snatch...[wmv]

081211

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Compare to 080802.



Mini-Cindy WOD Demo...[wmv]

081210

"Filthy Fifty"

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 081001.



"Filthy Fifty", CrossFit Camp Pendleton - video [wmv]

081209

Rest Day



Rack Jerks (Eva T.)...[wmv]

081208

Run 10 K

Post time to comments.

Compare to 080915.

Lying Starts Drills - John Baumann...[wmv]

081207

For time:
135 lb Squat clean, 10 reps
20 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
60 Sit-ups
135 lb Squat clean, 4 reps
80 Sit-ups
135 lb Squat clean, 2 reps
100 Sit-ups

Post time to comments.

Compare to 080816.



Glute-Ham Sit-up...[wmv1]

081206

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 081108.



Basic Kettlebell Swing, Part III, Jeff Martone...[wmv]

081205

Rest Day

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift - video [wmv]

081204

Five rounds for time of:
135 pound Push Jerk, 21 reps
135 pound Deadlift, 21 reps

Post time to comments.



Jason Khalipa Part 2, CrossFit Journal Preview - video [wmv]

081203

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.



Dumbbell split clean - video [wmv]

081202

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.



"Knowledge of the Movements", CrossFit Level 2 Certification Seminar - video [wmv]

081201

Rest Day



Pat Sherwood on "The Idiot Suit," by CrossFit Again Faster - video [wmv]

081130

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081028.

Towel Pullup & Variations...[wmv]

081129

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to 080913.

CrossFit Certification Seminar Trainers' WOD - video [wmv]

081128

"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 080603.



Robb Wolf on Zone Fat Blocks - video [wmv]

081127

Rest Day



Heaving Snatch Balance...[wmv]

081126

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.

Post number of minutes completed to comments.



Cleaning from the Ground, Coach Burgener ...[wmv]

081125

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080522.



Von Ware/Jason Khalipa Interview ...[wmv]

081124

"Ultimate Fight in the Garage"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating three times.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Burpees (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 080910.



Split Snatch - Josh Everett...[wmv]

081123

Rest Day



History of the Cert...[wmv]

081122

Push Jerk 5-5-5-5-5 reps

Post loads to comments.



Weighted Press, Part II, Mark Rippetoe...[wmv]

081121

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 081012.



Core to Extremity Violation, Pat Sherwood ...[wmv]

081120

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 081008.



100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv]

081119

Rest Day



Double Bodyweight Deadlifts, Dutch and Boz ...[wmv]

081118

"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 080623.



Elizabeth @ CrossFit Los Angeles ...[wmv]

081117

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Post time to comments.



Pat's Oly Workout Part I: The Snatch (a) (CFJ Preview)...[wmv]
Pat's Oly Workout Part I: The Snatch (b) (CFJ Preview)...[wmv]

081116

"Grace"

135 pound Clean and Jerk, 30 reps

Post time to comments.

Compare to 080425.



"Man Grace", CrossFit Again Faster - video [wmv]

081115

Rest Day



100 Overhead Squats for Time (CrossFit LA) ...[wmv]

081114

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to 080903.



High Pull, Level II Seminar ...[wmv]

081113

"Fran"

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

Post time to comments.

Compare to 081004.



"Virtual Fran" - video [wmv]

081112

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.



Clean Drops...[wmv]