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Sunday, January 31, 2010

100131

75 deadhang pull-ups/chin-ups
75 chest-clapping push-ups
75 sit-ups with 25# plate
75 squats with 45# plate (not a bar)





"870lb Not the Total" with Spencer Hendel - video [wmv]

Saturday, January 30, 2010

100130

21 Thrusters 95#/65#
21 Burpees
21 Pullups
15 Thrusters
15 Burpees
15 Pullups
9 Thrusters
9 Burpees
9 Pullups
Post Time To Comments















"Megan and Chyna Workout" at CrossFit Unlimited, a CrossFit Journal preview video [wmv]






Friday, January 29, 2010

100129


Deadlift
5-5-5-5-5
Post Load To Comments














"Isa-Grace" with Josh Everett - video [wmv]

Thursday, January 28, 2010

100128


Rest Day














Profile - video [wmv]

Wednesday, January 27, 2010

100127

21 Push Press 95/65
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press
Row 500m
9 Push Press
Row 500m
6 Push Press
Row 500m
3 Push Press
Row 500m

Tuesday, January 26, 2010

100126

21-15-9
Overhead Squats
Burpees
Post Time To Comments















Overhead Squatting Safely...[wmv]

Monday, January 25, 2010

100125

Complete 4 rounds of:
Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 90 seconds between sets.
Post number of total drops and weight used to comments.

Sunday, January 24, 2010

100124

Rest Day




















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

Saturday, January 23, 2010

100123

For Time:
30 Thrusters
60 Double Unders
20 Thrusters
40 Double Unders
10 Thrusters
20 Double Unders
Post Time To Comments



















Double Unders...[wmv]

Friday, January 22, 2010

100122

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 90 seconds between sets.
Post number of total drops and weight used to comments.















"Mentality" with Tony Blauer, by CrossFit Again Faster - video [wmv]

Thursday, January 21, 2010

100121

Complete 4 Rounds Of:
1 minute of jumping squats 45lbs
1 minute of push ups
1 minute of wall balls 20/14
1 minute box jumps 20"
1 minute rest
Post reps to comments















Ass Whooping: CrossFit Marina ...[wmv]

Wednesday, January 20, 2010

100120

Push Jerk
1-1-1-1-1















CrossFit Montgomery County - video [wmv]

Tuesday, January 19, 2010

100119

Rest Day
"What I need is someone who will make me do what I can."















Mark Matyazic Runs 100 Miles, CrossFit Endurance, by CrossFit Again Faster - video [wmv]

Monday, January 18, 2010

100118

5 RFT of:
9 Clean and Jerk 135/95
15 Pull Ups
21 Sit Ups
100 Rope Jumps
Post Time to Comments

















"The Ranger Challenge" Part 1, by CrossFit Again Faster, a CrossFit Journal preview video [wmv]

Sunday, January 17, 2010

100117

"Death by Kettlebell"
50-40-30-20-10
2.0pood
1.5pood
1.0pood
swing each kettlebell for all reps
Post Time to Comments

















Neil Foley Interview Part I...[wmv]

Saturday, January 16, 2010

100116


Row 1 minute
Rest 1 minute
Continue this for 20 min.
The goal is to achieve 3000m.
For every 5m under 3000m you must complete one burpee.














Jason Khalipa Part III ...[wmv]

Friday, January 15, 2010

100115


Rest Day

"Efficiency is doing things right; effectiveness is doing the right things."















Jason Khalipa Part II ...[wmv]

Thursday, January 14, 2010

100114

"Tabata What?"
20 seconds of Deadlifts 135/95
10 seconds of Rest
20 seconds of 20" Box Jumps
10 seconds of rest
Complete 8 rounds of each
Post reps to Comments



















Jason Khalipa Part I ...[wmv]

Wednesday, January 13, 2010

100113


AMRAP in 20 Minutes:
5 Ring Pull Ups
10 Push Ups
15 Double Unders
Post Rounds To Comments















"Lunch at CrossFit Works"a CrossFit Journal preview video [wmv]

Tuesday, January 12, 2010

100112

Clean and Jerk

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

Post Load to Comments














Clean & Jerk...[wmv]

Sunday, January 10, 2010

100110

AMRAP in 20 minutes of:
1 round consists of:

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups5 Push Presses @ 65% of body weight
5 Strict Pull Ups
Post weight and rounds completed to comments.















155lb TGU - video [wmv]

Saturday, January 9, 2010

100109


The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 135 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.















A class with Rob Orlando, CrossFit Conan - video [wmv]

Friday, January 8, 2010

100108


Snatch

3-3-3-3-3
Post Load To Comments














Snatch...[wmv]


Thursday, January 7, 2010

100107


Rest Day

Rest In Peace

Wednesday, January 6, 2010

100106

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Burpees
Kettle Bell Swings 1.0/1.5
15 Burpees, 1 K/B Swing, 14 Burpees 2 K/B Swings....

Post Time To Comments















"Ding Tucson" Part 2 with CrossFit Works, a CrossFit Journal preview video [wmv]

Tuesday, January 5, 2010

100105

AMRAP 20 Min.:
1 Round is:
1 Deadlift 80% 5 Rep Max
1 Weighted Pull Up 25lbs
3 Deadlift 80% 5 Rep Max
3 Weighted Pull Ups 25 lbs
5 Deadlifts 80% 5 Rep Max
5 Weighted Pull Ups 25lbs















"Thrusters" with Chris Spealler, a CrossFit Journal preview video [wmv]

Monday, January 4, 2010

100104


With 80% 1RM complete 5 rounds with 1:30 rest between rounds:
3 Shoulder Press
6 Push Press
9 Push Jerks

Post load and time to comments





Learning to Push Press...[wmv]

Sunday, January 3, 2010

100103


Rest Day

"Our strength grows out of our weaknesses."















CrossFitters Are Strong...[wmv]

Saturday, January 2, 2010

100102


Run 5 KM





Mikko Salo [wmv]

Friday, January 1, 2010

100101

"The Twenty Ten"

With a partner complete the following:
100 Thrusters 65/45
200 Pull Ups
100 Burpees
100 K/B Swings 2/1.5
200 Box Jumps 20/16
200 Push Ups
100 Cleans 95/65
200 Double Unders
100 Lunge Steps
100 K2E's
200 Squats
100 Shoulder Press 65/45
100 Deadlift 135/95
100 Wall Ball 20/14
10 OHS 135/95

Post Time To Coments