"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080516.
Deadlift Anatomy, Mark Rippetoe...[wmv]
Putting Out Fires, by Lon Kilgore - Mar 07 CFJ
Honolulu Fire Department, Hawaii; Orange Country Fire Authority and Oakland Fire Department, California; Woodinville Fire and Life Safety District, Washington; Marietta Fire Department, Georgia; Parker Fire District, Colorado. What do all of these fire departments have in common?
You’ve probably already guessed part of the answer: They use CrossFit, officially or unofficially, to prepare for the rigors of their profession. But there’s more. In firefighter competitions around the country, it seems that whenever CrossFit-trained personnel enter, they end up at the top of the field. We might even say that fire companies like those above dominate the competition.
For those of us familiar with CrossFit and its results, this success is not terribly surprising. However, we have observed a phenomenon in these competitions that is curious indeed. In the parts of the competitions that require contestants to use oxygen tanks, CrossFit-trained firefighters consumed less from their oxygen bottles than other competitors. At first this seems odd—winners using less oxygen? The conventional understanding is that the more fit you are, the more oxygen you can consume (i.e., the greater your VO2 max), the higher levels of exertion you can sustain, and the faster you can get the job done.
Read the full article in PDF
Saturday, May 31, 2008
Friday, May 30, 2008
080530
"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 080424
Fight Gone Bad, Sonz Jupiter Cert 07...[wmv]
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 080424
Fight Gone Bad, Sonz Jupiter Cert 07...[wmv]
Thursday, May 29, 2008
Wednesday, May 28, 2008
080528
For time:
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Run 6 MPH at 10% for 75 seconds
50 Squats
30 Deadlifts, 135 pounds
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Run 6 MPH at 10% for 75 seconds
50 Squats
30 Deadlifts, 135 pounds
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Post time to comments.
Rowing Basics (C2), Angela Hart...[wmv]
C2 Damper Settings, Angela Hart...[wmv]
C2 Rower-Other Settings, Angela Hart...[wmv]
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Run 6 MPH at 10% for 75 seconds
50 Squats
30 Deadlifts, 135 pounds
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Run 6 MPH at 10% for 75 seconds
50 Squats
30 Deadlifts, 135 pounds
Row 400 meters
50 Squats
30 Deadlifts, 135 pounds
Post time to comments.
Rowing Basics (C2), Angela Hart...[wmv]
C2 Damper Settings, Angela Hart...[wmv]
C2 Rower-Other Settings, Angela Hart...[wmv]
Tuesday, May 27, 2008
Monday, May 26, 2008
Sunday, May 25, 2008
080525
Rest Day
CrossFit Atlanta's Brandon Cunningham, Fort Gordon FD, gold medals in individual, tandem and team events at the Scott Firefighter Combat Challenge World Championships, Las Vegas 2007
CrossFit Atlanta's Brandon Cunningham, Fort Gordon FD, gold medals in individual, tandem and team events at the Scott Firefighter Combat Challenge World Championships, Las Vegas 2007
Saturday, May 24, 2008
080524
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080415.
WOD demo - video [mwv]
Basic Bench Press Set Up, Mark Rippetoe, author of "Starting Strength" - video [wmv]
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080415.
WOD demo - video [mwv]
Basic Bench Press Set Up, Mark Rippetoe, author of "Starting Strength" - video [wmv]
Friday, May 23, 2008
Thursday, May 22, 2008
080522
"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.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Wednesday, May 21, 2008
Tuesday, May 20, 2008
080520
"Joshie"
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.
Compare to 080407.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
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.
Compare to 080407.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Monday, May 19, 2008
Sunday, May 18, 2008
080518
For time:
30 Walking lunge steps
25 Pull-ups
30 Box jumps, 30 inch box
25 Double-unders
25 Ring dips
25 Knees to elbows
30 Dumbell swings, 55 pound dumbell
30 Sit-ups
25 Hang squat cleans, 35 pound dumbells
25 Deadlifts, 135 pounds
30 Wall ball shots, 14 pound ball
Post time to comments.
Fixing the Double Under Part 1, Buddy Lee - video [wmv]
30 Walking lunge steps
25 Pull-ups
30 Box jumps, 30 inch box
25 Double-unders
25 Ring dips
25 Knees to elbows
30 Dumbell swings, 55 pound dumbell
30 Sit-ups
25 Hang squat cleans, 35 pound dumbells
25 Deadlifts, 135 pounds
30 Wall ball shots, 14 pound ball
Post time to comments.
Fixing the Double Under Part 1, Buddy Lee - video [wmv]
Saturday, May 17, 2008
080517
Rest Day
Technique, Part Ia (CFJ Preview)...[wmv]
Technique, Part Ib (CFJ Preview)...[wmv]
Technique, Part II (CFJ Preview)...[wmv]
"The Toughest Two Minutes" by Jon Gilson, Again Faster
Dubbed "the toughest two minutes in sports" by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters. The participants, all active firefighters, scale a five-story tower with a 45-pound high-rise pack, pull a second pack up from the ground, rocket back down the tower, and hit every step en route. Picking up a 9-pound plastic hammer, they drive a 160-pound slug three feet along a skid. Abandoning this setup, the firefighters sprint through a serpentine course, pick up a charged fire hose, and drag it 75 feet through a pair of saloon doors. Pulling a handle, they unleash a jet of water on a circular target. Ten feet distant, 175 pounds of dead weight waits for rescue. Grabbing the man-sized dummy around the torso, the firefighters backpedal 100 feet to the finish line, collapsing to the ground to the sound of a buzzer. The best athletes run the course in under 1:30.
Read the full article here
Technique, Part Ia (CFJ Preview)...[wmv]
Technique, Part Ib (CFJ Preview)...[wmv]
Technique, Part II (CFJ Preview)...[wmv]
"The Toughest Two Minutes" by Jon Gilson, Again Faster
Dubbed "the toughest two minutes in sports" by ESPN, the Scott Firefighter Combat Challenge is tailor-made for CrossFitters. The participants, all active firefighters, scale a five-story tower with a 45-pound high-rise pack, pull a second pack up from the ground, rocket back down the tower, and hit every step en route. Picking up a 9-pound plastic hammer, they drive a 160-pound slug three feet along a skid. Abandoning this setup, the firefighters sprint through a serpentine course, pick up a charged fire hose, and drag it 75 feet through a pair of saloon doors. Pulling a handle, they unleash a jet of water on a circular target. Ten feet distant, 175 pounds of dead weight waits for rescue. Grabbing the man-sized dummy around the torso, the firefighters backpedal 100 feet to the finish line, collapsing to the ground to the sound of a buzzer. The best athletes run the course in under 1:30.
Read the full article here
Friday, May 16, 2008
080516
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080412.
Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv]
Squat Therapy...[wmv]
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080412.
Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv]
Squat Therapy...[wmv]
Thursday, May 15, 2008
Wednesday, May 14, 2008
Tuesday, May 13, 2008
Monday, May 12, 2008
080512
Try one of the following:
21-18-15-12-9 rep rounds for time of:
95 lb. Deadlift
95 lb. Clean
95 lb. Front Squat
95 lb. Push jerk
or
For time:
Row 2000m
50 Wall ball shots, 14 pound ball
Row 1000m
75 Wall ball shots, 14 pound ball
Row 500m
100 Wall ball shots, 14 pound ball
or
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
or
50-40-30-20-10 rep rounds for time of:
Pull-ups
Rope jumps
Sit-ups
95 lb. Deadlift
or
50-40-30-20-10 rep rounds for time of:
65 pound Sumo deadlift high pull
65 pound Thruster
Pull-ups
or
For time:
135 pound Clean, 50 reps
135 pound Bench Press, 50 reps
50 Pull-ups
50 Ring Dips
135 pound Deadlift, 50 reps
or
Three rounds for time of:
Row 500m
30 Pull-ups
30 Ring Dips
135 pound Deadlift, 30 reps
or
Three rounds for time of:
Row 1000m
95 pound Thruster, 21 reps
or
Five rounds for time of:
135 pound Thruster, 7 reps
50 pound Weighted Pull-up, 7 reps
"Blood is Replaceable. Sweat is Expected. Tears are Optional."
21-18-15-12-9 rep rounds for time of:
95 lb. Deadlift
95 lb. Clean
95 lb. Front Squat
95 lb. Push jerk
or
For time:
Row 2000m
50 Wall ball shots, 14 pound ball
Row 1000m
75 Wall ball shots, 14 pound ball
Row 500m
100 Wall ball shots, 14 pound ball
or
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
or
50-40-30-20-10 rep rounds for time of:
Pull-ups
Rope jumps
Sit-ups
95 lb. Deadlift
or
50-40-30-20-10 rep rounds for time of:
65 pound Sumo deadlift high pull
65 pound Thruster
Pull-ups
or
For time:
135 pound Clean, 50 reps
135 pound Bench Press, 50 reps
50 Pull-ups
50 Ring Dips
135 pound Deadlift, 50 reps
or
Three rounds for time of:
Row 500m
30 Pull-ups
30 Ring Dips
135 pound Deadlift, 30 reps
or
Three rounds for time of:
Row 1000m
95 pound Thruster, 21 reps
or
Five rounds for time of:
135 pound Thruster, 7 reps
50 pound Weighted Pull-up, 7 reps
"Blood is Replaceable. Sweat is Expected. Tears are Optional."
Sunday, May 11, 2008
Saturday, May 10, 2008
080510
"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.
Compare to 080413
Tabata Pushups (Greg A and Mallee)...[wmv]
Tabata Squat Demo-3 Flying Ladies...[wmv]
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.
Compare to 080413
Tabata Pushups (Greg A and Mallee)...[wmv]
Tabata Squat Demo-3 Flying Ladies...[wmv]
Friday, May 9, 2008
Thursday, May 8, 2008
080508
"Friane"
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments.
Deadlift Alignment Part 1, Mark Rippetoe...[wmv]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv]
Handstand Push-up Variations...[wmv]
Eva Teaches the Kipping Pull-up...[wmv]
Thruster tri-panel...[wmv]
"You can cry, just don't be a baby."
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Post time to comments.
Deadlift Alignment Part 1, Mark Rippetoe...[wmv]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv]
Handstand Push-up Variations...[wmv]
Eva Teaches the Kipping Pull-up...[wmv]
Thruster tri-panel...[wmv]
"You can cry, just don't be a baby."
Wednesday, May 7, 2008
Tuesday, May 6, 2008
Monday, May 5, 2008
Sunday, May 4, 2008
080504
"Sissy Test"
For time:
20 Burpees / 55 lb. Dumbbell Swing, 1 rep
19 Burpees / 55 lb. Dumbbell Swing, 2 reps
18 Burpees / 55 lb. Dumbbell Swing, 3 reps
17 Burpees / 55 lb. Dumbbell Swing, 4 reps
16 Burpees / 55 lb. Dumbbell Swing, 5 reps
15 Burpees / 55 lb. Dumbbell Swing, 6 reps
14 Burpees / 55 lb. Dumbbell Swing, 7 reps
13 Burpees / 55 lb. Dumbbell Swing, 8 reps
12 Burpees / 55 lb. Dumbbell Swing, 9 reps
11 Burpees / 55 lb. Dumbbell Swing, 10 reps
10 Burpees / 55 lb. Dumbbell Swing, 11 reps
9 Burpees / 55 lb. Dumbbell Swing, 12 reps
8 Burpees / 55 lb. Dumbbell Swing, 13 reps
7 Burpees / 55 lb. Dumbbell Swing, 14 reps
6 Burpees / 55 lb. Dumbbell Swing, 15 reps
5 Burpees / 55 lb. Dumbbell Swing, 16 reps
4 Burpees / 55 lb. Dumbbell Swing, 17 reps
3 Burpees / 55 lb. Dumbbell Swing, 18 reps
2 Burpees / 55 lb. Dumbbell Swing, 19 reps
1 Burpee / 55 lb. Dumbbell Swing, 20 reps
Burpee Demo...[wmv]
Kettlebell swings...[wmv]
For time:
20 Burpees / 55 lb. Dumbbell Swing, 1 rep
19 Burpees / 55 lb. Dumbbell Swing, 2 reps
18 Burpees / 55 lb. Dumbbell Swing, 3 reps
17 Burpees / 55 lb. Dumbbell Swing, 4 reps
16 Burpees / 55 lb. Dumbbell Swing, 5 reps
15 Burpees / 55 lb. Dumbbell Swing, 6 reps
14 Burpees / 55 lb. Dumbbell Swing, 7 reps
13 Burpees / 55 lb. Dumbbell Swing, 8 reps
12 Burpees / 55 lb. Dumbbell Swing, 9 reps
11 Burpees / 55 lb. Dumbbell Swing, 10 reps
10 Burpees / 55 lb. Dumbbell Swing, 11 reps
9 Burpees / 55 lb. Dumbbell Swing, 12 reps
8 Burpees / 55 lb. Dumbbell Swing, 13 reps
7 Burpees / 55 lb. Dumbbell Swing, 14 reps
6 Burpees / 55 lb. Dumbbell Swing, 15 reps
5 Burpees / 55 lb. Dumbbell Swing, 16 reps
4 Burpees / 55 lb. Dumbbell Swing, 17 reps
3 Burpees / 55 lb. Dumbbell Swing, 18 reps
2 Burpees / 55 lb. Dumbbell Swing, 19 reps
1 Burpee / 55 lb. Dumbbell Swing, 20 reps
Burpee Demo...[wmv]
Kettlebell swings...[wmv]
Saturday, May 3, 2008
080503
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.
Adrian Teaches Kipping, Part I...[wmv]
Adrian Teaches Kipping, Part II...[wmv]
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Adrian Teaches Kipping, Part I...[wmv]
Adrian Teaches Kipping, Part II...[wmv]
Friday, May 2, 2008
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