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

091110

21-18-15-12-9-6-3 rep rounds for time of:
1.5 pood Kettlebell Swings
95 pound Thrusters 95
Burpees

Post time to comments.













Thruster tri-panel...[mov]

091109

Complete as many rounds as possible in 15 minutes of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Post weight and rounds completed to comments.














Adrian Teaches Kipping, Part I...[wmv]

091108

Five rounds for time of:
7 Push Presses, 135 pounds
14 Push-ups
21 Double Unders

Post time to comments.













Case Studies in Nutrition: the Gamer, Robb Wolf (CFJ Preview) ...[wmv]

091107

Complete as many rounds as possible in 20 minutes of:
5 Power Cleans, 135 pounds
10 Burpees
15 Box Jumps

Post number of rounds completed to comments.













Box Jump Variations...[ wmv]

091106

Rest Day













"Champions are made from something they have deep inside them -- a desire, a dream, a vision."

If there ever is a day that you don't feel like training remember this video. You have no excuse.

Dick & Rick Hoyt

091105

Five rounds for time of:
10 Ring Dips
15 Push Press 95 pounds
20 Box Jumps

Post time to comments.


















Ring Dips... [ wmv]

091104

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.






















Push-up Standards...[wmv]

091103

5 Rounds for time of:
3 Power Snatch 95 pounds
15 Over Head Squat 95 pounds
21 Burpees

Post time to comments.


















Overhead Squat Basics...[wmv]

091102

Rest Day













"Pain is weakness leaving the body"

Stretching is Dead, Kelly Starrett (CFJ Preview) ...[wmv]

091101

"Grindy"
5 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats)
10 reps of "Grace" (135/95 lb push jerk)
4 rounds for time

Publish time to comments.

















Push Jerk...[wmv]