Cross Fit
Train Like You Mean It!
Archive for November, 2009
« Previous EntriesMonday 091130
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.
CrossFit Level 1 Certification Seminars: CrossFit Italia, Colorado State Patrol, University of San Diego.
The Sumodeadlift Highpull in Spanish, CrossFit Journal preview – video … [wmv] [mov]
January 17, 2008 video presentation by Christopher Gardner for the Stanford School of Medicine Medcast lecture series.
Sunday 091129
“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 090221.
Blair Morrison, Dommelhoeve Farm, Netherlands
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video … [wmv] [mov]
Saturday 091128
“Linda“
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
Mark Lopshire, Snake River base jump, Twin Falls, ID
Upper Body Maintenance by Kelly Starrett, CrossFit Journal Preview – video … [wmv] [mov]
Friday 091127
Rest Day
Marines, Cco. 4th Recon BN
Xplore CrossFit DB Burpee workout video … [wmv] [mov]
James FitzGerald (OPT) 2009 Games video … [wmv] [mov]
“A Hint of Hype, A Taste of Illusion” by Leonard Mlodinow – The Wall Street Journal
Post thoughts to comments.
Thursday 091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Tommy Hackenbruck, CrossFit Level 2 Seminar CrossFit Journal Preview – video … [wmv] [mov]
Jason Khalipa and CrossFit Endurance video … [wmv] [mov]
Wednesday 091125
400 meter Walking lunge
Post time and number of steps to comments.
Compare to 071216
Benjamin Tate, South Lake Tahoe, California
A Conversation with Dr. Barry Sears, Part 1 by CrossFit Again Faster, CrossFit Journal Preview – video … [wmv] [mov]
Tanya Wagner, CrossFit Games Event 6 video … [wmv] [mov]
Tuesday 091124
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Compare to 090921.
On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.
Lumberjack CrossFit Ft Hood tribute video … [wmv] [mov]
Monday 091123
Rest Day
CrossFit Effects – Sydney Australia, CrossFit Atlanta, Iron Major CrossFit – Fort Leavenworth, KS
Pose Method: Hill Running, CrossFit Journal – video [wmv] [mov]
“In the trenches on climate change, hostility among foes” by Juliet Eilperin – The Washington Post
Post thoughts to comments.
Sunday 091122
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
Liam, Tires
2009 CrossFit Games, Mikko Salo on Programming – video [wmv] [mov]
Saturday 091121
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
Danny Canon, Kandahar, Afghanistan
CrossFit Kids: Inside a Class, by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]
2009 CrossFit Games: Women’s Competition – video [wmv] [mov]
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The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
