Email: crossfitbolton@gmail.com

Tuesday, September 30, 2008


Row 2K

Post time to comments.

C2 Summit Highlights ...[wmv]

Monday, September 29, 2008


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

Post loads to comments.

Compare to 080414.

Handstand Games, Roger Harrell...[wmv]

Sunday, September 28, 2008


Rest Day

CrossFit Programming Pt I, Dave Castro ...[wmv]

Saturday, September 27, 2008


Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Tabata Muscle-ups/Clean & Jerks (Annie)...[wmv]

Friday, September 26, 2008


Deadlift 5-5-5-5-5 reps

Post loads to comments.

Deadlift Starting Position Intro, Mark Rippetoe...[wmv]

Thursday, September 25, 2008


Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Sit-ups
95 pound Deadlift, 15 reps
5 Muscle-ups

Post rounds completed to comments.

False Grip Explanation/Demo...[wmv]

Wednesday, September 24, 2008


Rest Day

The Hopper: Balance of Modal Capacity...[wmv]

Tuesday, September 23, 2008


"CrossFit Total"

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

Post total to comments.

Compare to

Weighted Press, Part I, Mark Rippetoe...[wmv]

Monday, September 22, 2008


Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Sprint Mechanics, Initial Drills - Karl Geissler...[wmv]

Sunday, September 21, 2008


For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Developing the L-Pullup Part Ia (CFJ Preview) ...[wmv]

Saturday, September 20, 2008


Rest Day

Productive Application of Force, Pt I (CFJ Preview)...[wmv]

Friday, September 19, 2008



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

Post time to comments.

Compare to 080717.

Kipping Pullups, Step 1...[wmv]

Thursday, September 18, 2008


155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Kallista Pappas, CrossFit Games 2008 - video [wmv]

Wednesday, September 17, 2008


In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run 1.5 K

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Chris Spealler, CrossFit Park City on the Games and Pull-ups - video [wmv]

Tuesday, September 16, 2008


Rest Day

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

Monday, September 15, 2008


Run 10 K

Post time to comments.

Compare to 080509.

Foot Pull Drill, CrossFit Virginia Beach...[wmv]

Sunday, September 14, 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

Pull-up Standards, CrossFit Games 2008 - video [wmv]

Saturday, September 13, 2008


Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Scapular Finish for Deadlift, Mark Rippetoe ...[wmv]

Friday, September 12, 2008


Rest Day

Trunk Strength, Kelly Starrett...[wmv]

Thursday, September 11, 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 080727.

Press-Hand Positions, Mark Rippetoe...[wmv]

Wednesday, September 10, 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: 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 080530.

Fight on Friday...[wmv]

Tuesday, September 9, 2008


3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Basic Kettlebell Swing, Part I, Jefff Martone...[wmv]

CFJ Issue 21: Zone Meal Plans By Greg Glassman

Our recommendation to "eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.
Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscles. When properly composed the right dieet can nudge every important quantifiable marker for health in the right direction.
Diet is critical to optimizing human functin and our clinical experience leads us to believe that Barry Sears' "Zone Diet" closely models optimal nutrition.
CrossFit's best performers are Zone eaters. When our second tier athletes commit to "strict" adherence to the Zone parameters, they generaly become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.

Read the full article in PDF

Monday, September 8, 2008


Rest Day

Nutrition Part 3 with Robb Wolf, CrossFit Journal Preview - video [wmv]

Sunday, September 7, 2008


For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Opportunities, Part I, Greg Glassman...[wmv]

Saturday, September 6, 2008



Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to

Bench Press: Feet, Mark Rippetoe ...[wmv]

Friday, September 5, 2008


Run 5 K

Post time to comments.

Compare to 080621.

Fixing Matt's Stride, Part I, Brian MacKenzie ...[wmv]

Thursday, September 4, 2008


Rest Day

Nutrition Part I, Robb Wolf (CFJ Preview) ...[wmv]
Nutrition Part II, Rob Wolf ...[wmv]

Wednesday, September 3, 2008



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

Compare to 080804.

Developing Pushups...[wmv]

Tuesday, September 2, 2008


Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Barbell Snatch...[wmv]

Monday, September 1, 2008


"CrossFit Total"

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

Post total to comments.

Compare to 080814.

Press-Basic Positions, Mark Rippetoe...[wmv]

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman