080831

Rest Day



Adrian Teaches Kipping, Using the Hips...[wmv]

080830

For time:
50 Muscle-ups

Post time to comments.



The Right Place & On Time...[wmv]

080829

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

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Compare to 080605.



Learning to Snatch, Coach Burgener...[wmv]

080828

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.



Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv]

080827

Rest Day



Broad, General, Inclusive Fitness...[wmv]

080826

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.



Better Movements, Coach Glassman (CFJ Preview)...[wmv]

080825

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.



Adaptations, Part III...[wmv]

080824

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.



Pat Sherwood on Body Part Splits by Again Faster - video [wmv]

080823

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

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Compare to 080718.



The Deadlift, Mark Rippetoe - video [wmv]

080822

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

Post time to comments.



Why Heels?...[wmv]

080821

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Post time to comments.



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

080820

Rest Day



Adaptations, Part II...[wmv]

080819

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

Post loads to comments.



Rippetoe Under the Bar ...[wmv]

080818

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

Post rounds completed to comments.



Nasty Guys...[wmv]

080817

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

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Hang Power Snatch... [wmv]

080816

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.



Clean: The 3d Pull, Coach Burgener...[wmv]

080815

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.



Dutch vs Speal - video [wmv]

080814

"CrossFit Total"

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

Post total to comments.

Compare to 080702.



Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv]

080813

Rest Day



CrossFit Leg Day ...[wmv]

ABC News, excerpt from Gary Taubes', "Good Calories, Bad Calories"

080812

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.



"Tuesday Morning" video - [wmv]

080811

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.



Press Posture Question, Mark Rippetoe...[wmv]

080810

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.



Muscle-up/Squat WOD (Annie)...[wmv]

080809

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.



Big Fat Lies

080808

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

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

080807

Rest Day



G.I. Jane (Greg Amundson)...[wmv]

080806

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.



Handstand Push-up Variations...[wmv]

080805

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.



Clean & Jerk...[wmv]

080804

"Michael"

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

Compare to 080629.



Back Extension, Hip Extension, Hip-back Extension...[wmv]

080703

Rest Day



Push Jerk Elements...[wmv]

080802

"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.

Compare to 080611.

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

080801

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

Post loads to comments.

Compare to 080707.



Deadlift Starting Angles, Mark Rippetoe...[wmv]