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Saturday, February 28, 2009

090228

Rest Day














Power Clean...[wmv]

Friday, February 27, 2009

090227

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 081120.


















Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv]

Thursday, February 26, 2009

090226

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds and fractions of rounds completed to comments.














National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv]

Wednesday, February 25, 2009

090225

"Melissa"

Three rounds for time of:
225 pound Back Squat, 15 reps
135 pound Front Squat, 15 reps
95 pound Overhead Squat, 15 reps
55 Air Squats


Post time to comments.


















Jon Gilson Teaches the Power Clean & Jerk...[wmv]

Tuesday, February 24, 2009

090224

Rest Day














Gillian Mounsey, CrossFit South Brooklyn ...[wmv]

Monday, February 23, 2009

090223

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.














Forward Roll with Jeff Tucker by CrossFit Again Faster - video [wmv]

Sunday, February 22, 2009

090222

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 081128.


















Jolie Gentry, CrossFit Games Athlete Profile Part 1 - video [wmv]

Saturday, February 21, 2009

090221

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

Post loads to comments.

Compare to 081226.














National War College Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv]

Friday, February 20, 2009

090220

Rest Day














Boz and Todd Coach a Warmup ...[wmv]

Thursday, February 19, 2009

090219

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.












"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv]

Wednesday, February 18, 2009

090218

"Dave Gone Bad"

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:
Thruster, 75 pounds
Hang Power Clean, 115 pounds
Box Jumps, 20" box
Kettlebell swings, 1.5 pood
Burpees

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.


















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

Tuesday, February 17, 2009

090217

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

Post loads to comments.

Compare to 090207.














National War College Speech Part 2, CrossFit Journal Preview - video [wmv]

Monday, February 16, 2009

090216

Rest Day














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

Sunday, February 15, 2009

090215

"Elizabeth"

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

Post time to comments.

Compare to 081220.














CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv]

Saturday, February 14, 2009

090214

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.














National War College Speech Part 1, CrossFit Journal Preview - video [wmv]

Friday, February 13, 2009

090213

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to
080710.














The Setup Part I, Kelly Starrett...[wmv]

Thursday, February 12, 2009

090212

Rest Day














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

Wednesday, February 11, 2009

090211

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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 081126.



Push Jerks: Dave Opens His Hips...[wmv]

Tuesday, February 10, 2009

090210

Front Squat 5-5-5-5-5 reps

Post loads to comments.



CrossFit Endurance, Skills and Drills - video [wmv]

Sunday, February 8, 2009

090209

Three rounds for time of:
135 pound Clean, 20 reps
20 Ring Dips
20 Pul-ups
20 Push-ups



Coach Glassman on 2009 CrossFit Games Format - video [wmv]

090208

Rest Day



Coming Soon: Every Second Counts 2 ...[wmv]

Saturday, February 7, 2009

090207

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

Post loads to comments.

Compare to 090116.



"What is CrossFit?" a candid chat with Nicole Carroll - video [wmv]

Friday, February 6, 2009

090206

"Nasty Girls"

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

Compare to 081027.



CrossFit Certification Seminar, April 15 2005 (CFJ Preview) ...[wmv]

Thursday, February 5, 2009

090205

"Fran"

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

Post time to comments.

Compare to 081113.



Fran, 1:53, Jason Kaplan ...[wmv]

Wednesday, February 4, 2009

090204

Rest Day



Air Squat: Simulated Test Experience, L2 Seminar (CFJ Preview)...[wmv]

Tuesday, February 3, 2009

090203

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.



Brian MacKenzie on Running Shoe Technology by CrossFit Again Faster - video [wmv]

Monday, February 2, 2009

090201

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.



Shana Alverson, CrossFit East Decatur

Visual Perspicacity, Nicole Carrol ...[wmv]

Sunday, February 1, 2009

090201

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.



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