090401

Rest Day


















The Burpee Mile, Charlie "Too Much" Dunifer, video [wmv]

090331

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 081105.

Hollow Rocks, Jeff Tucker ...[wmv]

090330

"J.T."

21-15-9 reps of:
Handstand Push-ups
Ring Dips
Push ups

Post time to comments.

Compare to 081106.

Playing With Ring Pushups (Nicole)...[wmv]

090329

"Crossfit Total"

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

Post total to comments.

Compare to 081218.








Overhead Squats, Bodyweight x 15 reps (John Brown)...[wmv]

090328

Rest Day














Overhead Squat... [wmv]

090327

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.


















"Muscles of the Pelvis" by Kelly Starrett, CrossFit Journal Preview - video [wmv]

090326

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090111.












GI Gran, CrossFit Brisbane ...[wmv]

090325

"Jackie "

1000 Meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.














Playing With Tires (CrossFit Edmonton) ...[wmv]

090324

Rest Day

090323

"Karen"

For time:
150 Wallball shots, 20 pound ball.

Post time to comments.

Compare to 081013.














Karabel (Jon G. & E.C.)...[wmv]

080322

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 081230.

Vocabulary and Terms Part 2 by Mark Rippetoe, CrossFit Journal Preview - video [wmv]

090321

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.














"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv]

090320

Rest Day


















OPT from CrossFit Calgary, Part I...[wmv]

090319

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 081227.














Jeremy...[wmv]

090318

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.














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

090317

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.














Attitude, CrossFit Level II Seminar ...[wmv]

090316

Rest Day














CrossFit Programming Pt III, Dave Castro ...[wmv]

090315

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.














CrossFit Level 2 Certification with Jason Khalipa Part 2 - video [wmv]

090314

Front squat 3-3-3-3-3 reps

Post loads to comments.














"CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv]

090313

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 080520.

OPT Trailer video ... [wmv]

090312

Rest Day














"No Excuses" by CrossFit Camp Pendleton - video [wmv]

090311

For time:
50 Ring Dips
Row 500 meters
50 Push-ups
Row 500 meters
50 Handstand push-ups
Row 500 meters

Post time to comments.














"Clean Faults" by Mike Burgener - video [wmv]

090310

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Compare to 080505.














"Muscle Actions Part 2" by Mark Rippetoe, CrossFit Journal Preview - video [wmv]

090309

"Fran"

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

Post time to comments.

Compare to 090205.














Fran sub-2:00, Miguel Flores ...[wmv]

090308

Rest Day














Uneven Grace ...[wmv]

090307

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.














"Stretching is Dead" by Kelly Starrett, CrossFit Journal Preview - video [wmv]

090306

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

Post loads to comments.

Compare to 081017.


















CrossFit Level 2 Certification with Jason Khalipa Part 1 - video [wmv]

090305

"Cindy"

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

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090129.













"Muscle-up Progression" by Jeff Tucker, CrossFit Journal Preview - video [wmv]

090304

Rest Day
















Gillian Mounsey ...[wmv]

090303

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 090119.


















CrossFit Level 2 Certification Seminar: How You Will be Evaluated, CrossFit Journal Preview - video [wmv]

090302

Five rounds for time of:
30 Pull-ups
30 Box jumps, 20 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.













Ass Whooping: One World, Part I...[wmv]

090301

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

Post loads to comments.

Compare to 090125.


















Vicious Extension Against the Ground, Coach Burgener...[wmv]