080630

Rest Day



Andy Hendel OHS 95x76...[wmv]


An inability or unwillingness to cook is a serious barrier to your health and fitness.

Now, read that again and seriously think about it: An inability or unwillingness to cook is a serious barrier to your health and fitness. Those are the words of Orie Shafer, Ph.D., a research biologist and member of CrossFit Des Peres. And he's right.

If you don't cook, who's making your meals? Somebody else: which means somebody else is controlling your health and fitness. Wouldn't you rather it were you? It's time to stop thinking of cooking as a chore and start thinking of it as taking control of your life. What you do in the kitchen matters just as much as what you do in the gym.

Take a look at Orie's blog for more thoughts on healthy foods and recipes.

080629

"Michael"

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

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.



Quest for 300# Overhead...[wmv]

080628

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments

Compare to 080514.



Diane by "OPT"

080627

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

Post time to comments.

Question and Answer, Coach Glassman...[wmv]

Question & Answer Part 2, Coach Glassman...[wmv]

080626

Rest Day

Tabata Wattage (C2), Angela Hart...[wmv]

080625

"Elizabeth"

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

Post time to comments.

Compare to 080417.



Core Control Basics Part III, Jeff Tucker...[wmv]
Core Control Basics Part IV, Jeff Tucker...[wmv]

080624

"Karen"

For time:
150 Wall ball shots, 20 pound ball



Core Control Basics Part II, Jeff Tucker...[wmv]


"Dedication" by Jon Gilson, Again Faster

You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.

Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

Read the full article here

080623

"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.



Core Control Basics Part I, Jeff Tucker...[wmv]

080622

Rest Day



Clean-Push press-Push jerk- Split jerk...[wmv]


"The World's Greatest Athlete?" by Reed Albergotti - Wall Street Journal

080621

Run 5 K

Post time to comments.

Compare to 080526.



Running Seminar Technique Analysis...[wmv]

080620

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Split Jerk Intro, Mike Burgener...[wmv]

080619

"Helen"

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

Post time to comments.

Compare to 080411.



Tabata Treadmill Run, CrossFit Newport Beach...[wmv]

080618

Rest Day



500M Row, Johathan Burns, Northwest CF ...[wmv]

080617

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 080601.



Clean Catch Heights tri-panel... [wmv]


"Tim Russert is Dead" by Jon Gilson, Again Faster

Tim Russert is dead. The suffer-no-bullshit anchor of “Meet the Press” had a massive coronary on Friday at the too-soon age of 58.

This was a guy you liked for the same reason you liked Die Hard-era Bruce Willis. He was funny, he was aggressive, and he saw right through your front. The only way you got off Tim’s hook was to tell the truth, own up to your argument, and admit your shortcomings. I routinely felt sorry for his Sunday morning guests—they’d stumbled into a maze where the Minotaur was impossibly smart and every passage was a dead end.

Unfortunately, the otherwise brilliant Mr. Russert fell prey to the plague of the intellectual class, treating his body as an inconsequential vessel for his rock star brain. His work ethic was notorious--round-the-clock marathons of analysis and exposition, executed for the benefit of a spoiled television audience. His long hours in the office precluded regular exercise and proper diet, and his heart gave out.

Read the full article here

080616

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 080524.



The Bench Press: Arch, Mark Rippetoe - video [wmv]

080615

Four rounds for time of:
Row 500 meters
50 Squats



Technique Refinement (C2), Angela Hart...[wmv]

080614

Rest Day



Bodyweight OHS + 50lb pullups (Speal and Dutch)...[wmv]


Persistence

There is no substitute for persistence! It cannot be supplanted by any other quality! Remember this in the beginning and it will hearten you when the going may seem difficult and slow.Those who have cultivated the habit of persistence seem to enjoy insurance against failure. No matter how many times they are defeated, they finally arrive up near the top of the ladder. Sometimes it appears there is a hidden guide whose duty is to test people through all sorts of discouraging experiences. Those who pick themselves up after defeat and keep on trying. The hidden guide lets no one enjoy great achievement without passing the persistence test. Those who can't take it simply do not make the grade. Those who can "take it" are bountifully rewarded for their persistence. They receive, as their compensation, whatever goal they are pursuing.

080613

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.



Push Jerk Elements...[wmv]

080612

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.



In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

080611

"Cindy"

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

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Mary at 7K ft (Rob Miller)...[wmv]

080610

Rest Day

Adaptations, Part I...[wmv]

080609

"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 080427.



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

080608

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Linda (Nicole)...[wmv]

080607

"Angie"

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

Post time to comments.



Bear Complex WOD...[wmv]

080606

Rest Day



What About Abs? ...[wmv]

080605

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

Post loads to comments.

Compare to 080416.



Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)...[wmv]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)...[wmv]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)[wmv]

080604

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.



Walking Lunges...[wmv]

080603

"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.



Eva Teaches the Kipping Pull-up...[wmv]

080602

Rest Day



Glory Box ...[wmv]

080601

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.



Training the Clean, Coach Burgener...[wmv]