Email: crossfitbolton@gmail.com

Wednesday, April 30, 2008


Front Squat


Deadlift Alignment Part 1, Mark Rippetoe...[wmv]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv]

Tuesday, April 29, 2008


10-9-8-7-6-5-4-3-2-1 reps of:
95 lb. Thrusters
95 lb. Sumo Deadlift High Pull
95 lb. Clean

Thruster tri-panel...[wmv]
Sumo Dead Lift High Pull...[wmv]
Clean Catch Heights tri-panel... [wmv]

Monday, April 28, 2008


30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv]
Developing a Muscle-up Part III (Rob Miller)...[wmv]

Sunday, April 27, 2008


"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.

Filthy Fifty...[wmv]

Saturday, April 26, 2008


Rest Day

Overhead Squat Competition...[wmv]

Metabolic Conditioning Glossary, by Greg Glassman, Jun 03 CFJ

V02 max: Maximum amount of oxygen that can be used continuously divided by body mass. Long the gold standard of aerobic fitness, the slight advantage that endurance athletes have over anaerobic athletes in V02 max can be attributable to the low body mass of endurance athletes. I can use a similar definition of strength – by dividing lifts by weight - to show that little guys are stronger than big guys.

Read the full article in PDF

Friday, April 25, 2008



135 pound Clean and Jerk, 30 reps for time

Grace (Tosh)...[wmv]
"Max Reps - 224 Clean and Jerk Demo," - video [
Jerk Efficiency Demo...[wmv]
Clean Instruction, Part I, Coach Burgener...[wmv]

Thursday, April 24, 2008


"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: 14 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.

Fight Gone Bad Demo & Explanation...[wmv]

Killer Workouts, by Eugene Allen - May 05 CFJ

Rhabdomyolysis was first described in the victims of crush injury during the 1940- 1941 London, England, bombing raids of World War II - and more recently in Eugene’s garage.
A rugby player performs intense sets of squat jumps on a hot day, collapses, and is rushed to the hospital, where he spends two days in intensive care. Doctors notice that his heart is beating abnormally and that he has unusually high levels of potassium in his blood. A soccer player runs a series of 100- meter sprints at near maximum intensity. After his eighth sprint he collapses to the ground; when he gets to the hospital he is found to have high levels of potassium and myoglobin in his bloodstream. He spends several days in the hospital and is unable to train for several weeks. A highly fit marathoner holds a 6:30 pace for 26 miles but collapses only a few feet short of the finish line. Blood tests reveal a potassium concentration three or four times the normal level and he dies.

Read the full article in PDF

Wednesday, April 23, 2008


Three rounds for time of:
Run 1/2 mile
50 Deadlifts, 75 lbs.
50 Knees to elbows

Deadlift - video [wmv]

Tuesday, April 22, 2008


Rest Day

C2 Damper Settings, Angela Hart...[wmv]
C2 Rower-Other Settings, Angela Hart...[wmv]

Monday, April 21, 2008



50-40-30-20-10 rep rounds of:

Double-Unders (Brendan Gilliam demo)...[wmv]
Annie (Speal)...[wmv]

Sunday, April 20, 2008



Complete the following each minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Kipping Pullup Concepts...[ wmv]

Air Squats - video [wmv]

Saturday, April 19, 2008


Push Jerk 3-3-3-3-3-3-3 reps

Push Jerk...[wmv]
Push Jerk (behind the head)...[wmv]

Friday, April 18, 2008


For time:
2000m Row
50 Dumbbell Snatches, 35 lb.
50 Box jumps, 20 inch box
50 Deadlifts, 135 lbs.
50 Push-ups
50 Pull-ups
50 Wall ball shots, 20lb. ball

Dumbbell snatch [video]

Thursday, April 17, 2008



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

Post time to comments.

Elizabeth (as Rx'd) (Annie and Greg)...[wmv]

How Fit Are You, by Greg Glassman - Apr 03 CFJ

We’ve long desired to offer a fitness competition consistent with our fitness model (See CrossFit Journal October 2002, "What is Fitness?") and have found the task fraught with difficulties.
Early we realized that the logistics of running an on-site fitness competition like STREND are both complicated and ultimately limit the number of participants. The fitness test, or competition, that we offer this month is conducted at a facility and time of the athlete’s choosing.
Our initial hope was to design a competition that would not only reflect CrossFit's broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Additionally, we wanted a competition that would motivate and reward fitness improvements among our fittest. Specifically, we set out to motivate an improvement in the absolute strength, relative strength, and gymnastics foundations of all CrossFit participants. Unfortunately this last consideration rendered the design troublesome for many who are other than already very fit and male. So, what we ended up with was a competition where the ability even to complete the test suggests a fairly advanced level of fitness.
Looking at the ten general physical adaptations to exercise (cardiorespiratory endurance, strength, stamina, power, speed, flexibility, agility, accuracy, coordination, and balance) we saw that advanced calisthenic and weightlifting movements present an excellent opportunity to advance neurological skills like agility, accuracy, coordination, and balance.

Read the full article in PDF

Wednesday, April 16, 2008


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

Post loads to comments.
Snatch Instruction, Coach Burgener...[wmv]

Tuesday, April 15, 2008


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Bench Press Basic Setup, Mark Rippetoe...[wmv]

Monday, April 14, 2008


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

Post loads to comments.

Weighted Pullup Variations...[wmv]

Men's Journal - Health and Fitness
50 Greatest Health & Fitness Websites

Sunday, April 13, 2008


"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, 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.

WOD Demo - video [wmv]

Saturday, April 12, 2008


"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CrossFit Total (Nicole & Zac)...[wmv]

Friday, April 11, 2008


Three rounds for time of:
Run 400 metres
55 lb. dumbbell swing x 21 reps
12 Pull-ups

Post time to comments.

"Helen" by OPT - video [wmv]

Thursday, April 10, 2008


Rest Day

Wednesday, April 9, 2008


Front Squat


Post loads to comments.

Front Squat Good/Bad Bi-panel...[wmv]

Tuesday, April 8, 2008


Complete three rounds for time of:
Row 500 meters
Bodyweight Bench Press x 30 reps

Post time to comments.

Rowing Basics (C2), Angela Hart...[wmv]

Monday, April 7, 2008



Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

The Pull-up, by Greg Glassman - Apr 03 CFJ

Interesting, intelligent, useful information about the pull-up is not easy to come by. Here’s an interesting article we found from Clarence Bass’ site on Pavel’s theory of "greasing the groove" (http://www.cbass.com/Synaptic.htm). Find us another. Please! There are internet sites and message boards dedicated to bench press technique, mechanics, routines, and performance, where nothing similar exists for the pull-up.
How can a movement of such enormous import stir such little interest? It doesn’t make sense that the pull-up doesn’t inspire the same discussion, analysis, and overall attention that so many other movements do like the bench press and squat.
But, first let’s back up a little bit and give a definition of the pull-up. We’ll use Merriam Webster’s definition of "chinning" - "to raise oneself while hanging by the hands until the chin is level with the support" to describe what we call a "pull-up."
Notice that we make no mention of grip, underhand or overhand (supinated or pronated). We don’t care, and we don’t want you to either. When you can do 40 pull-ups you won’t care much if the grip is underhand, overhand, wide, narrow, or mixed – it all starts to feel the same. The lesson is - mix it up.
How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement ("lat pull-down" is a weak substitute)

Read the full article in PDF