Cross Fit
Train Like You Mean It!
Archive for February, 2010
« Previous EntriesSunday 100228
Rest Day
Saniyah, Iraq.
“CrossFit Crashes the C.R.A.S.H. B.s” by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
“IA Gone Bad” by Mountain Green Helitack, Uinta-Wasatch-Cache National Forest, Utah – video [wmv] [mov]
“Four ways to fix a broken legal system” with Philip K. Howard, Ted Talks.
Consider and post comments on March 4, the next rest day.
Saturday 100227
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Compare to 091031.
Athletes with longer arms benefit from a slightly wider grip in the snatch and overhead squat.
“Erin Cafaro Learns to Run” Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]
Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]
Friday 100226
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 080615.
Grant Bowen, Squaw Valley, California.
“The Quad Dipsea” with San Francisco CrossFit, a CrossFit Journal preview video [wmv] [mov]
“Preparation” with top performers from the 2010 CrossFit Games Midwest Sectionals – video [wmv] [mov]
Thursday 100225
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
In the forward handstand pirouette, the two-step, 180 degree rotation initiates in the direction of the finger tips.
“Boz and Todd Do Olga” with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]
SacTown Throwdown at CrossFit East Sacramento – video [wmv] [mov]
“He that is of the opinion money will do everything may well be suspected of doing everything for money.”
- Benjamin Franklin
Wednesday 100224
Rest Day
Laurie Porsche, CrossFit Al Asad, Iraq.
“Sled Dragging” with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Rolling Thruster-Grace at CrossFit Center City – video [wmv] [mov]
Read “Learning Calculus: Overcoming Our Artificial Need for Precision” by Kalid Azad, Better Explained.
Consider and post comments on February 28, the next rest day.
Tuesday 100223
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091212.
Nick Fowler, El Capitan, Yosemite, California.
“Isolation:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
EC Synkowski at the C.R.A.S.H. B.’s by CrossFit Again Faster – video [wmv] [mov]
Monday 100222
Run or Row 5K
Post time to comments.
Compare to 080209.
CrossFit Level 1 Seminars: CrossFit Rebel South Africa, CrossFit Virtuosity, CrossFit Marina, CrossFit Atlanta, Air Force Rome Research Laboratory, New York.
“Mary’s Story” Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Aussie Nasty Girls WOD at CrossFit Effects – video [wmv] [mov]
Sunday 100221
“Garrett“
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.
Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Saturday 100220
Rest Day
RJ Meske, Kawarau Bridge, Otago, New Zealand
“Learning the Muscle-up” with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Steve’s Club visits Zach Even-Esh, Part 2 by CrossFit Again Faster – video [wmv] [mov]
Read “Leadership – Ben Zander” by Polly Labarre, Fast Company
Consider and post comments on February 24, the next rest day.
Friday 100219
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
The Garage, Woodstock, Georgia.
“Conclusion of a Portrait of a Flowmaster” with Todd Widman by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Liz Warren trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster – video [wmv] [mov]
« Previous EntriesAbout CrossFit
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
