091231

20 AMRAP:
7 Burpees
14 Sit Ups
21 Squats
Post Rounds To Comments














Coach Glassman, Part I (CFJ Preview) ...[wmv]

091230

Rest Day

"They are able because they think they are able."















Body Weight Perception" with Dr. Nicholas Romanov, [wmv]

091229

Bench Press 10-9-8-7-6-5-4-3-2-1
Back Squat 1-2-3-4-5-6-7-8-9-10
10 BP, 1 BS, 9 BP, 2 BS, and so on.
100 Abmat Sit-ups

Back Squat (aka Squat)...[mpg]

091228

Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Post score to comments














"Extra Carbs after Exercise?" with Dr. Michael Ray - video ... [wmv]

091227

10 Rounds For Time
3 Snatch Pulls 90% 1 RM
6 Pull Ups
9 Knees To Elbows
Post Time To Comments













Photo courtesy of www.ontariostrongman.com
http://www.youtube.com/watch?v=zozIdG2w6fQ

091226

Rest Day















click to enlarge

Zone Chronicles 8 [wmv]

091225

50 Wall Balls 20/14
10-9-8-7-6-5-4-3-2-1 of:
Power Cleans 95/65
Box Jumps 36/24
After all reps are completed:
50 Kettle Bell Swings 1.5/1.0
Post Time To Comments














"The Story of Fran" [wmv]

091224

10 k Row














"Jackie:" Greg A - video ... [wmv]

091223

Push Press 1-1-1-1-1-1-1

Post loads to comments.


















"Metabolic Flexibility" [wmv]

091222

Rest Day

"From the pain comes the dream."















"Sacrifice" by Darren Doane - video ... [wmv]

091221

9 Rounds For Time Of:
5 Thrusters 115/95
5 Pull Ups
Post Time To Comments

One Arm BB Snatch - video ... [wmv]

091220

4 Rounds For Time Of:
5 Deadlift (80% 1 rep max)
10 Pull Ups
20 GHD Sit Ups

Post Time To Comments

CrossFit Montclair Promo video ... [wmv]

091219

4 Rounds For Time Of:
50 Kettle Bell Swings 1.5/1.0
50 Jumping Squats

Post Time To Comments


















Jumping Squats (Coach Burgener)...[wmv]

091218

Rest Day















click image to enlarge

"Metabolic Flexibility" with Dr. Barry Sears, a CrossFit
Journal preview video ... [wmv]

091217

"Fran"
21-15-9
Thrusters 95/65
Pull Ups
3 Rounds For Time
Post Time To Comments

http://www.youtube.com/watch?v=HZR3Yqgd940

091216

5 Rounds For Time:

15 Deadlifts 135/95
15 Push Ups

Post Time To Comments















http://www.vimeo.com/8161680

091215

Front Squat

1-1-1-1-1-1-1

Front Squat Good/Bad Bi-panel...[wmv]

091214

Rest Day

"No rest is worth anything except the rest that is earned."














"Creating the Family" with Zach Even-Esh, preview video ... [wmv]

091213

"Karen"
150 wall balls 20/14
Post Time To Comments














Wall Ball/Karen...[mov]

091212

Complete 5 rounds for time:
3 Power Snatches @ 75% of 1 RM
6 Ball Slams 40 lbs
9 Ring Dips
*Rest 45 seconds between rounds
Post times to comments.














Ring Dips... [ wmv]

091211

Over Head Squat
1-1-1-1-1-1-1
Post Load To Comments














Overhead Squatting Safely...[wmv]

091210

Rest Day














Rob Orlando 50 cleans at 225lbs video ... [wmv]

091209

"Helen"
Three Rounds For Time:
Run 400 meters
Kettle Bell Swings - 21 reps
12 Pull Ups


















"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video ... [wmv]

091208

AMRAP in 20 minutes:
1 minute of Burpees
1 minute of Rest
1 minute of Pull-Ups
1 minute of Rest
Post Reps to Comments

The Burpee Mile, Charlie Dunifer, SPC CrossFit ...[wmv]

091207

Front Squat
1-1-1-1-1-1-1
Post Load To Comments
















Front Squat Good/Bad Bi-panel...[wmv]

091206

Rest Day

"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, everyday, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person."

091205

For the Fallen in Fort Hood:

20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m














http://www.youtube.com/watch?v=fS_9_wbGlIs

091204

5 Thrusters (95/65)
5 SDHP
Every minute for 20 minutes.




















click photo to enlarge

Dr. Sears Lecture Part V (CFJ Preview)...[wmv]

091203

For time:
10 knees to elbows
20 handstand pushups
30 ball slams 20/14
40 pullups
50 kb swings 1/1.5
60 sit ups
70 burpees
Post Time To Comments

















Dr. Sears Lecture Part III ...[wmv]

091202

7 Rounds For Time:

7 Power Snatch
7 Push Ups
7 Pull Ups


Post Time To Comments

















Power Snatch...[wmv]

091201

10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups
*Use 75% of 1 RM for Power Clean weight
Post loads and times to comments.


















Dr. Barry Sears on Performance (CFJ Preview) ...[wmv]

091130

10 RFT
15 Deadlifts 135/95
12 Push Ups
9 Kettle Bell Swings 1/1.5
6 Burpees
Post Time To Comments

Midline Stability, Kelly Starrett, Pt III ...[wmv]

091129

For 20 min.....
1 min of Burpees
1 min of Rest
1 min of Pull ups
1 min rest
-Post total reps to comments.

















Midline Stability, Kelly Starrett, Pt II...[wmv]

091128

Rest Day

"Our greatest glory is not in never falling, but in getting up every time we do."
















Midline Stability, Kelly Starrett, Pt I ...[wmv]

091127

"Cindy"
AMRAP 20 minutes of:
5 pull ups
10 push ups
15 air squats
Post rounds to comments

















http://www.youtube.com/watch?v=fvtBiJ8aoHU

091126

Tabata deadlift (315/185)
for 8 rounds of 20s of work,10 of rest, complete as many reps as possible.
Rest 5 minutes
5 rounds for time:
5 overhead push press (155/95)
10 pushups
15 box jumps

Post load and time to comments.

















Deadlift, Rachel Medina ...[wmv]

091125

7 Rounds For Time:
7 Power Snatches (75 lb, 55 lb)
7 Push-ups
7 Pull-ups
Post Time To Comments
















Power Snatch...[wmv]

091124

For time:
400 m run
40 sit-ups
30 push-ups
20 squats
10 box jumps
20 squats
30 push-ups
40 sit-ups
400m run
Post Time To Comments





















What About Abs? ...[wmv]

091123

Rest Day

















http://www.youtube.com/watch?v=-rJECFh2F14

091122

5 Rounds For Time
250m Row
15 Power Snatches (95/65)
Post Time To Comments

Rip on Grip ...[wmv]

091121

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.


Post total rounds completed to comments.

Ring Dips... [ wmv]

091120

5 Rounds For Time:

30 Kettle Bell Swings 1.5/1.0
30 GHD Sit Ups
30 Burpees

Post Time To Comments


















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

091119

Rest Day


















Refined Carbohydrates, Robb Wolf, CrossFit Nutrition Seminar ...[wmv]

091118

AMRAP 20 min. of:
10 rack thrusters 55/85lbs
15 sit ups
*Rack Thruster – Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

















http://www.youtube.com/watch?v=uCFZoqmKf5M

091117

Back Squat 1, 1, 1, 1, 1, 1, 1

Post load to comments

http://www.thepaleodiet.com/effective-weight-loss.html

091116

“Jackie”
1000m row
50 Thrusters @ 45 lbs
30 Pull-ups


Post time to comments.


















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

091115

Rest Day

"The best way out is always through."














The Best Motivation Video

091114

Five rounds for total reps of:
135/95 pound Thrusters, 15 seconds
Rest 45 Seconds
50/25 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.
















Adaptations, Part I...[wmv]

091113

Perform for time:

15 Power Clean and Jerks 155 lbs
5 Handstand Push Ups
10 Power Clean and Jerks 155 lbs
10 Handstand Push Ups
5 Power Clean and Jerks 155 lbs
15 Handstand Push Ups

Post times to comments.














Handstand Push-up...[mov]

091112

As many rounds as possible in 15 minutes:

3 Power Snatches @ 75% of 1 RM
2 Rounds of :
3 Pull Ups,
6 Push Ups,
9 Box Jumps 20" box


Post results to comments









Power Snatch...[wmv]

091111

Rest Day

Never Forget.

The Canadian Soldier