Email: crossfitbolton@gmail.com

Thursday, July 31, 2008


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 080428.

30 Muscle-ups for Time (Pat Sherwood)...[wmv]

Wednesday, July 30, 2008


Rest Day

Strict vs Kipping Pullup Demo...[wmv]

Tuesday, July 29, 2008


Overhead Squat 3-3-3-3-3-3-3 reps

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Handstand Development, Roger Harrell...[wmv]

Sunday, July 27, 2008



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

Post time to comments

Compare to 080628.

Deadlift Anatomy, Mark Rippetoe...[wmv]


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 080705.

Shoulder Press Intro...[wmv]

Saturday, July 26, 2008


Rest Day

Stroke Rating (C2), Angela Hart...[wmv]

Friday, July 25, 2008


Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Uphill/Downhill Techniques, Brian MacKenzie ...[wmv]

Thursday, July 24, 2008


For time:
50 Burpees
Jump one foot above reach each rep.

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Burpee Demo...[wmv]

Wednesday, July 23, 2008



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Greg Amundson's Warmup...[wmv]

Tuesday, July 22, 2008


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

Post rounds completed to comments.

Spotting the Bench Press, Part I, Mark Rippetoe...[wmv]
Spotting the Bench Press, Part II, Mark Rippetoe...[wmv]

"The Land Before CrossFit"

Imagine we had to go back. Back to the Land Before CrossFit. Before wall-ball and thrusters and burning lung metcons like Fran and Helen. Back to a place without our friend Pukie or Uncle Rhabdo or the legendary Nasty Girls. To a time when the only language spoken was "Is it Legs or Chest day?" Back before we realized there was a madman in the tower, dreaming up workouts that combined both, and, in the ultimate piece of twisted depravity, adding a stopwatch to the whole mix. Back before we knew the madman's name was Greg Glassman.

Can you still remember those times? Can you recall accepting inane garbage fed to us by supposed "experts" who said that if we squatted deeper than parallel, our knees would explode, our reproductive organs would fail, and the breweries would stop making beer? (Oh, all right, they never said all of that but you get the point.)

It was all so sterile, so boring, and so futile. On those upper-body and lower-body and separate cardio days, we built some pretty muscles but we never really used them. Or, when we did, like when we toted a heavy bag of sand at Home Depot, or lifted an overloaded suitcase off the airport luggage carousel, we often injured ourselves, because pampered pretty muscles are like the Ice Queen at the Prom: she looks great but you can't really take her home and **** her. Better you should have some real muscles to do real work. Power units that will, quite simply, help you to lift heavy stuff off the ground. Functional muscles for a functional life. Like what you earn in CrossFit.

But also realize, unless you're very lucky, that your friends and loved ones still live in the Land Before CrossFit. They still toil away on ellipticals and "butt-blasters" and horrible weight machines because they have been told, "This is the way." And they still believe it, even though it takes them nowhere. They are like newborn baby birds, sitting in the nest, their beaks open but their eyes still covered, waiting and crying for someone to feed them. But they still don't see. They hear the rumblings of CrossFit in the distance, but they don't understand yet. The noise, to them, is perhaps the shifting of some seismic plates. They do not understand that those are the footsteps of thousands of CrossFitters, pounding across the arid desert of bullsh** "fitness", sprinting past the lies and the half-truths, coming to throw open the gates and set them free.

So, what to do? Tell the baby birds. Better yet, show them. Live the CrossFit life. Be a walking testament to the power of the properly executed below-parallel squat, Olympic lifting, and metcon. Shock them by doing heavy deadlifts with good form, without breaking your back or having your uterus drop out on the floor. Become a living, breathing example of the results the naysayers only promise to deliver. And then wait . . .

There is a line in the Tao Te Ching that reads, "Do your work, then step back. The only path to serenity."

So, do your work: CrossFit. Then step back. Eyes will open and the baby birds will see. Let's just hope they don't fall out of the nest and break their necks before they even get to wall-ball.

(Text by Lisbeth Darsh. Special thanks to Allison Bojarskion of CF NYC for the inspiration behind The Land Before CrossFit.)

Monday, July 21, 2008


Rest Day

"Popeye had Spinach, I have CrossFit"

Balance of Metabolic Pathways...[wmv]

Sunday, July 20, 2008


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

Post loads to comment.

Push-up Standards...[wmv]

Saturday, July 19, 2008


Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Workout demo - video [wmv]

Thursday, July 17, 2008


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

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Training the Pistol with Adrian Bozeman Part 1, CrossFit Journal Preview - video [wmv]



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

Post time to comments.

Compare to 080607.

Knees to Elbows Demo...[wmv]

Wednesday, July 16, 2008


Rest day

Double-Unders, Buddy Lee...[wmv]

Tuesday, July 15, 2008



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

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Compare to 080527.

Fran - Speal, 2:05 ...[wmv]

Monday, July 14, 2008


Back Squat 5-5-5-5-5

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Rip on Breath ...[wmv]

Sunday, July 13, 2008



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

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Compare to 080625.

Ring Dips... [wmv]

Saturday, July 12, 2008


Rest Day

Bench Press Body Position, Mark Rippetoe...[wmv]

Friday, July 11, 2008



Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to

Overhead Squatting Safely...[wmv]

Thursday, July 10, 2008


Hang power clean 1-1-1-1-1-1-1 reps

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Annie Cleans Heavy...[wmv][
Clean Catch Heights tri-panel... [wmv]

Wednesday, July 9, 2008


"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Quarter Gone Bad - video [wmv]

Tuesday, July 8, 2008


Rest Day

Learning the Medicine Ball Clean, Rob Miller...[wmv]

Monday, July 7, 2008


Deadlift 1-1-1-1-1-1-1 reps

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Deadlift Setup, Mark Rippetoe ...[wmv]

Sunday, July 6, 2008


Five rounds for time of:
Row 500 meters
24 Box jumps, 30 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Box Jump Variations...[ wmv]

Saturday, July 5, 2008


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 080613.

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

Friday, July 4, 2008


Rest Day

Adaptations, Part II...[wmv]

Thursday, July 3, 2008


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 080503.

Pull-ups, pregnant...[wmv]

Wednesday, July 2, 2008


"CrossFit Total"

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

Post total to comments.

Compare to 080531.

Press Instruction, Part I, Mark Rippetoe...[wmv]
Press Instruction Part 2, Mark Rippetoe...[wmv]
Press Instruction Part 3, Mark Rippetoe...[wmv]

Tuesday, July 1, 2008



Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Learning the Push Jerk, Rob Miller...[wmv]