TEUSDAY MARCH 31ST, 2009 SPARTAN SWIMMING FINISH OF THE DAY

"ALMOST NICOLE"
400 METER RUN
30 MILITARY SIT-UPS

15 MINUTES, NON-STOP

BEST SCORE WAS 7 ROUNDS BY TRINGHAM!

Mainsite WOD:

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

" A SPARTAN FIGHT GONE BAD" MONDAY MARCH 30TH, 2009

WALL BALL (12lb)

KETTLEBELL SWING (20 kilos)

SDHP (45LB BAR)

SLEDGE HAMMER SLAMS (8lb)

BURPEES

1 MINUTE EACH, NON-STOP FOR 3 ROUNDS. 1 MINUTE REST AFTER EACH ROUND!
COUNT TOTAL REPS FOR SCORE!

Mainsite WOD: "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090130.

Here is the next challenge: The Burpee Mile, Charlie "Too Much" Dunifer, SPC CrossFit - video [wmv] [mov]

Here CrossFit Huntsville shows us what we should look like after a successful workout. Much like how you should look after giving it your all during a race:

Conditions from Crossfit Huntsville on Vimeo.

FIGHT GONE BAD!!!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Rest Day

The Garage Gym.






Rachael Medina on the Deadlift by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

Pull-Push

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Box Squat by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

RUN!

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

If you want a good laugh, check out this video of what it's like to train at a Globo Gym. Looks like a great workout!

"On the Road to the 2009 CrossFit Games", Jocelyn Secundi, CrossFit Milford by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Front Squat

Warm Up with some Snatch practice. And then:

Front Squat 3-3-3-3-3

Post loads to comments.

Rest Day

This is what happens when you do non-functional movements:



"Kyle Maynard: Jawbreaker" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

"Lynne" (Bodyweight Only)

Five rounds for max reps of:
Push Ups
Pull-ups

Post reps for both exercises in all rounds.

Saturday 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.

Rest Day!

Enjoying the day off! This last cycle was rough. Here a video that shows the true scalability of this program. Everyone should see this:

"The Warrior Spirit: Turning Misfortune into Fortune" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

2 Minute Defense

5 Rounds:
1 Power Clean, 135#
3 Hang Squat Clean, 135#
2 Push jerk, 135#
Sprint 200ft
Rest exactly 2 Min
Repeat 5 rounds

Post total running time to comments.



Here is a video I found from CrossFit JAX doing this wod. Looks like they're having too much fun.

Also, here is the original video with Pat Barber: 2 Minute Defense...[wmv][mov]

090118

Split Jerk
1-1-1-1-1-1-1

Post loads to comments

This is what it looks like in the middle of your first "Murph" with a 20lb vest!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090101.

Tucker Down Under, by CrossFit Again Faster, CrossFit Journal Preview - video[wmv] [mov]

Rest Day

Enlarge Image

Sage and Ben at their Level One Certification. See if you can spot them.

Post thoughts to comments.

Sunday 090315

Five rounds for time of:

155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents


Post time to comments.

Here is a picture of what it looks like after you finish this wod at CrossFit Silicon Valley. Thanks Matt for a great workout!

And here is a video of the wod being performed at a certification some time ago by some serious athletes:

CrossFit Trainer WOD, CrossFit San Diego - video [wmv] [mov]

"52 Pick Up From Hell"

This one is courtesy of CrossFit Centurion:

A deck of cards will be your undoing. Draw a card from the deck. Whatever number value appears on the card is the number of reps of exercises to be done. The suit determines the movement. Face cards and Aces have special values. The movements and values are down below. Enjoy!

Diamonds - Sit ups
Spades - Push Ups
Hearts - Pull Ups
Clubs - Squats

Jacks - 11 reps
Queens - 12 reps
Kings - 15 Reps
Aces - 15 Burpees


One point for each card completed in 20 minutes.

Friday 090313

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

Then:

5 Rounds for time:

10 Push Ups

5 Box Jumps, 42"

Post loads to comments.

"Who is Dave Tate?", CrossFit Journal Preview - video [wmv] [ _blank">mov]

Tomorrow is a Rest Day

Here is Kevin doing the CFES wod. He had to modify by doing 30 more total reps of the deadlifts, as we only have access to 115#'s currently.

"Every Second Counts", OPT Trailer - CrossFit Games

Chuck Carswell, 2009 CrossFit Games Part 2, CrossFit Journal Preview - video [wmv] [mov]

"How Modern Law Makes Us Powerless" by Philip K. Howard - Wall Street Journal

Post thoughts to comments.

Check out this awesome video put together by CrossFit Oakland at the Nor Cal Competition last Saturday.

The S.S. CrossFit came through getting the 4th fastest time overall (17:20), while only having to substitute one of the male's rx weight on the thrusters from 135# to 95#.

Can you spot us in the background??

March 11, 2009

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.

March 10, 2009

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090124.