For twenty minutes:

7 Jump rope “double-unders”
7 Pull-ups
7 Push-ups

Scored by number of reps completed in 20 minutes.

Deadlift 3-3-2-2-2-1-1-1-1

Go heavy; total loads for all 9 sets.

Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:

1. **Cardiovascular/respiratory endurance **– the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Complete 7 rounds for time:

Wall-ball 30 shots
Rope Climb “double-up”

Wall-ball target center needs to be nine feet high and two feet long.

Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.

Rest Day

Doug McGuff, M.D., of Ultimate Fitness suggests that resistance training is the most heart protective exercise in a well-reasoned article. We suspect he is 100% correct especially in the case of a weight training regimen with tremendous cardiovascular demands like CrossFit's.

Clean and Jerk 15-12-9 reps

Pick load for all three sets and keep it.

Rest as needed between efforts.

Post results in comments.

This is not the same workout as Sunday’s!

Run 5K

Post time in comments.

Coach Michael Rutherford’s Bootcamp Fitness is one of the best training programs in the world. Functional movements – check out their functional exercise archive, randomized workouts, sound nutrition, and gut busting intensity are all hallmarks of this program.

Clean & Jerk 15-12-9 reps.

Pick load for Clean & Jerk and keep it for all three sets.

Divide C&J weight in pounds by number of seconds to completion for final score.

Post score in comments.

Rest Day

World Class Coaching LLC offers the best video tape instruction on the Clean and the Snatch we’ve seen. The tapes “World’s Fastest Lift” exploring the snatch and “World’s Most Powerful Lift” on the clean are important contributions to Olympic lifting coaching.

Complete 7 rounds of:

Barbell Thrusters 3 reps
5 Pull-ups

Pick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score

“Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success.”

• Charles F. Kettering
  (1876-1958, American Engineer, Inventor)

Complete 5 rounds of:

Row 500 meters
35 Sit-ups

Submit time for all 5 rounds to comments.

Complete 5 rounds:

Run 400 meters
Clean 15 reps
20 Push-ups

Pick load for cleans and keep if for all five rounds.

Divide clean weight by number of seconds to completion for total score.

Post score in comments.

Rest Day

Brian Manning Delaney’s Caloric Restriction FAQ is as good an introduction to the science of nutrition and longevity as we’ve seen on the Internet. This site would make our top ten list of fitness sites.

Shoulder press 65 pounds 90 seconds for reps.
Tabata Squats – “bottom to bottom”
Shoulder press 65 pounds 90 seconds for reps.

“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!

Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.

For time:

30 Muscle-ups

Use spotter for manual assistance only when needed.

Complete three rounds:

Deadlift 3-3-3 reps
30 Sit-ups

Move slowly and deliberately while adding weight to each of the nine deadlift sets.

Rest Day

Five rounds of:

Clean 105X21
15 Handstand Push-ups

Submit time to comments. Use manual assistance/spotting for handstand push-up where needed.

This workout is perfectly suited for team workouts especially for those at less than advanced fitness levels.

In this photo Dave Leyes (L) and Greg Amundson (R) are assisting Scott McPeak with his handstand push-ups by a gentle tug up on the traps.

Three rounds of:

Run 400 meters
12 Pull-ups
25 Kettlebell Swings (2 Pood/70 pounds)

Record and post total time in comments.

Complete 5 rounds of:

Row 1,000 meters
Rest 3:00 minutes

Add times for all 5 rowing efforts and post total to comments.

Rest Day

For time:

50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions

Post time in comments

Garvin Smith may have been the best rope climber ever. Here is an opportunity to check out his technique.

We got our rope from AAI but evidently paid way too much. Many have found cheaper, simpler alternatives including tying a length of 1" manila rope to a tree limb. The greatest obstacle to setting up a climbing rope is finding a suitable point of attachment.

Pacific Fibre makes custom climbing ropes, Burma bridges, zoo nets, cargo nets, gangway nets, climbing nets, and more. They are a perfect source for building your obstacle course. With Nick Massman and Pacific Fibre CrossFit could build an obstacle course that makes all the others look like playgrounds!

Wolverine Sports advertises a good low priced manila climbing rope with attachments.

Draper offers a variety of climbing ropes.

50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups

Strength and Conditioning: Abdominals from Tulsa World of Gymnastics Tips. These exercises are ideal warm-up and cool down movements. We suggest that you practice them all regularly.

Five rounds of:
**Push press **15 reps
24” **Box jump **20 reps

Pick load for push press and keep it for all five rounds.

Divide push press weight by number of seconds to completion for total score. Post in comments.

On the subject of postural dynamics here from Tulsa World of Gymnastics is a brief article on the importance of chest position in functional movement.

Rest Day

Deadlift 3-3-1-1-1-1-1

Go slow and heavy!

The late Dr. Robert Atkins was the Louis Pasteur of our times. If you’ll remember from science history Pasteur was ridiculed and vilified by the media and medical community for maintaining that disease was caused by microorganisms that lived all around us. Dr. Atkins suffered similar condemnation for revealing that carbohydrate not dietary fat was the culprit in heart disease.

The medical community is rapidly coming around to Atkins’ position and highly acclaimed science writer Gary Taubes brought the world’s attention to this shift in a piece in a July 8th, 2002 article in the New York Times Magazine entitled “What if It’s All Been A Big Fat Lie?” This article had an enormous impact on the public’s awareness of the medical community’s emerging acceptance of Atkins’ position.

Reason Magazine published a poorly researched and strongly biased criticism of Taubes’ work by Michael Fumento in March entitled “Big Fat Fake.” Longtime fans of Reason Magazine, the CrossFit staff were sorely disappointed by Mr. Fumento’s piece. Michael Fumento, otherwise, a first rate journalist, has published several articles and a book on nutrition that reveal his ignorance on the subject.

Reason recently published a rebuttal by Gary Taubes to Michael Fumento’s criticisms on Reason’s website that hit the mark. Following Taubes' rebuttal is a reply by Fumento.

Five rounds of:
Hang Clean 12 reps
12 Dips

Pick load for hang cleans and keep it for all five rounds.

Divide hang clean weight by number of seconds to completion for total score. Post score in comments.

Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.

Tommy Kono is clearly one of the greatest weightlifters ever. Here from Clarence Bass is some background on Tommy and a review and information on ordering Tommy’s book “Weightlifting Olympic Style. http://www.cbass.com/Kono.htm (Recommended to us by Dan John)

Five rounds of:
Thruster 12 reps
12 Pull-ups

Pick load for the thruster and keep it for all five rounds.

Divide thruster weight by number of seconds to completion for total score. Post score in comments.

Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.

The decline of college gymnastics is a tragedy to U.S. physical culture. Ironically, the decline came immediately on the heels of the U.S. finally acquiring world competence and by some measures world dominance in the sport of men’s gymnastics. http://www.freep.com/sports/college/mgym7_20030307.htm

As a result of this decline there are some great deals on used apparatus and mats available on line.

Rest Day

Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups

Dan John’s the real deal. There isn’t a more honest, no B.S., knowledgeable voice in lifting and throwing than Dan John’s. Check out “Get Up!!!!” http://danjohn.org/coach.html

Snatch 5-5-3-3-3-1-1-1-1 reps

Thanks to John McCracken for recommending Men's Gymnastics Coaching Manual by Lloyd Readhead.

“O lifting is an amazing sport for carryover. I once, on a stupid bet for a twelve pack of beer, raced a ten kilometer run without ANY (zip, zero, nada, nothing, any) running in the past year or two or three (or maybe five years), but I was getting ready for an O meet. Lots of people...lots...finished well behind me. In fact, this Nazi psycho running chick at the job I had at the time finished behind me, too.”

• Dan John

Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time

“Day on, day off diet boosts health”, from New Scientist. http://www.newscientist.com/news/news.jsp?id=ns99993668

Your CrossFit staff played with this diet last year (thought we invented it!) and found it doable – almost fun. Eat anything-eat nothing, repeat.

The new site launch is the perfect occasion to thank all of you for your support and encouragement! The entire CrossFit.com project has been an incredible journey of the “build it and they will come” variety.

We dedicate the new site to Coach Derek Ray, Brian Mulvaney, Otto Lejeune, Ben Elizer, Ted Socha, Robb Wolf, Dan John, Dave Werner, Nick Nibler, Athena, Jason Highbarger, Greg Amundson, Loyd Lewis, Dave Leys, Lani Lau, Eva Twardokens, Dave Young, Jim and Debie Baker, Tim Silva, Garth Taylor, Claudio Franca, BJ Penn, Cameron Earle, Nick Massman, and Philippe and Sonia Kahn

• Greg and Lauren Glassman