081031

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.



Basic Kettlebell Swing, Part II, Jeff Martone...[wmv]

081030

Rest Day



Jason Khalipa Rows, Post-Games ...[wmv]

081029

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080922.



Running Technique, CrossFit Newport Beach...[wmv]

081028

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

Post loads to comments.

Compare to 080929.



Simplified Muscle-up How-To, CrossFit East Bay ...[wmv]

081027

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Compare to 080501.



Nasty Girls...[wmv]

081026

Rest Day

CrossFit Certification Seminar by AgainFaster ...[wmv]

081025

"Angie"

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

Post time to comments.

Compare to 080919.



Nick Hawkes' Snatch Training at Mike's Gym Part 1, CrossFit Journal Preview 2- video [wmv]

081024

"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 080619.

Helen: Dutch Lowy & Jessica Langford ...[wmv]

081023

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.



Zone Multipliers, CrossFit Nutrition Seminar, Robb Wolf...[wmv]

081022

Rest Day

Jolie's Rope Climbing Tips ...[wmv]

081021

Front Squat 10-10-10-10-10 reps

Post loads to comments.



Matt Murski Profile ...[wmv]

081021

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 080510.



Glover Teixeira, CF Certification Seminar...[wmv]

081019

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.



Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv]

081018

Rest Day



Eva T's Austere Heavy Workout...[wmv]

081017

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

Post loads to comments.

Compare to 080801.



Glute-Ham Sit-up Elements Lecture Clip...[wmv]

081016

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

Fran - 2:02, Josh Bridges ...[wmv]

081015

For time:
10 Sit-ups
95 pound Deadlift, 10 reps
95 pound Thrusters, 30 reps
50 Pull-ups

30 Sit-ups
95 pound Deadlift, 30 reps
95 pound Thrusters, 20 reps
35 Pull-ups

50 Sit-ups
95 pound Deadlift, 50 reps
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.



Zone Calculations: Activity Level, Robb Wolf, CrossFit Nutrition Seminar - video [wmv]

081014

Rest Day



First CrossFit Cert - Anaerobic vs Aerobic , CrossFit Journal Preview - video [wmv]

081013

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080624.



Pullup Bar Drills, Jeff Tucker (CFJ Preview) ...[wmv]

081012

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

Post loads to comments.

Compare to 080819.



Barbell Positioning, Mark Rippetoe ...[wmv]

081011

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.



Dumbell Split Lifts...[wmv]

081010

Rest Day



Box Jump/L-pullup/KTE WOD (Brendan)...[wmv]

081009

Run 15 K

Post time to comments.

Why Pose Run? Brian MacKenzie ...[wmv]

081008

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 080731.



(The) Buddy Lee System...[wmv]

081007

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.



Training Dips, Jeff Tucker - video [wmv]

081006

Rest Day



"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv]

081005

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.



Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.

Caitlin Glassman, Infant Swim Resource - video [wmv]

081004

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

Compare to 080715.



CrossFit Mississauga - Eric V Fran 2:29

081003

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080419.



Shoulder Press-Push Press-Push Jerk...[ wmv]

081002

Rest Day

Burgener Warm-up...[wmv]

081001

"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 080609.



Boston vs NYC, Part I...[wmv]
Boston vs NYC, Part II...[wmv]