Post time to comments.
C2 Summit Highlights ...[wmv]
Tuesday, September 30, 2008
Monday, September 29, 2008
Sunday, September 28, 2008
Saturday, September 27, 2008
Friday, September 26, 2008
Thursday, September 25, 2008
Wednesday, September 24, 2008
Tuesday, September 23, 2008
080923
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080901.
Weighted Press, Part I, Mark Rippetoe...[wmv]
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080901.
Weighted Press, Part I, Mark Rippetoe...[wmv]
Monday, September 22, 2008
Sunday, September 21, 2008
080921
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]
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
Friday, September 19, 2008
Thursday, September 18, 2008
080918
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]
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
080917
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]
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
Monday, September 15, 2008
Sunday, September 14, 2008
080914
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 080703.
Pull-up Standards, CrossFit Games 2008 - video [wmv]
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080703.
Pull-up Standards, CrossFit Games 2008 - video [wmv]
Saturday, September 13, 2008
Friday, September 12, 2008
Thursday, September 11, 2008
Wednesday, September 10, 2008
080910
"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]
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
080909
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
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
Sunday, September 7, 2008
Saturday, September 6, 2008
Friday, September 5, 2008
Thursday, September 4, 2008
Wednesday, September 3, 2008
Tuesday, September 2, 2008
Monday, September 1, 2008
080901
"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
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
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