081231

"Michael"

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

Compare to 081114.



The Squat, CrossFit Level 2 Certification Seminar - video [wmv]

081230

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080906.



Bench Press Levers, Mark Rippetoe...[wmv]

081229

Rest Day



Kip Comparison - video [wmv]

081228

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

Post rounds completed to comments.

Compare to 080902.



Seminar Love...[wmv]

081227

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 080914.



Coming Soon..."Every Second Counts" - video [wmv]

081226

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

Post loads to comments.

Compare to 080720.



"Queen Kong", Tamara Holmes, CrossFit Oakland, CrossFit Journal Preview - video [wmv]

081225

Rest Day



CrossFit Games 08 Discussion ...[wmv]

081224

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 080911.



Press Review, Mark Rippetoe...[wmv]

081223

"Angie"

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

Post time to comments.

Compare to 081025.



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

081222

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.



Lifting at Lunch with Coach Burgener...[wmv]

081221

Rest Day



CrossFit 2002-2005...[wmv]

081220

"Elizabeth"

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

Post time to comments.

Compare to 080713.



Better Movements Pt I, Coach Glassman ...[wmv]

081219

Three Rounds for time off:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
25 Kettlebell swings, 24kg
25 Doube unders
25 Knees to elbows
25 Burpees



Basic Bounce, Buddy Lee...[wmv]

081218

"CrossFit Total"

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

Post total to comments.

Compare to 080923.



Certification Seminar Lunch-time WOD ...[wmv]

081217

Rest Day

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

081216

Five efforts, each for time of:
Row 500 metres

Rest as needed between each effort.

Post time for each effort to comments.



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

081215

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

Post time to comments.

Compare to 080822.



Josh Everett, "King Kong" - video [wmv]

081214

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.



CrossFit SF Plays With Overhead Strength...[wmv]

081213

Rest Day

Insulin Resistance, CrossFit Nutrition Seminar ...[wmv]

081212

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

Post loads to comments.

Compare to 080829.



Snatch...[wmv]

081211

"Cindy"

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

Compare to 080802.



Mini-Cindy WOD Demo...[wmv]

081210

"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 081001.



"Filthy Fifty", CrossFit Camp Pendleton - video [wmv]

081209

Rest Day



Rack Jerks (Eva T.)...[wmv]

081208

Run 10 K

Post time to comments.

Compare to 080915.

Lying Starts Drills - John Baumann...[wmv]

081207

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.

Compare to 080816.



Glute-Ham Sit-up...[wmv1]

081206

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

Post loads to comments.

Compare to 081108.



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

081205

Rest Day

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift - video [wmv]

081204

Five rounds for time of:
135 pound Push Jerk, 21 reps
135 pound Deadlift, 21 reps

Post time to comments.



Jason Khalipa Part 2, CrossFit Journal Preview - video [wmv]

081203

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.



Dumbbell split clean - video [wmv]

081202

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.



"Knowledge of the Movements", CrossFit Level 2 Certification Seminar - video [wmv]

081201

Rest Day



Pat Sherwood on "The Idiot Suit," by CrossFit Again Faster - video [wmv]