Tuesday 130430
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Compare to 121008.
"Chad Vaughn, 315 pound Clean and Jerk" - video [wmv] [mov] [HD mov]
Monday 130429
Rest Day
"Behind the Scenes of the CrossFit Games Open: Part 2," CrossFit Journal video [wmv] [mov] [HD mov]
"Homophobia Linked To Repressed Homosexual Arousal, Authoritarian Parenting", by Roxanne Palmer, International Business Times, and "Is homophobia associated with homosexual arousal?" by H.E. Adams, L.W. Wright Jr. and B.A. Lohr.
Sunday 130428
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 120805.
"The Elbow Strike" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 130427
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
Post time to comments.
Compare to 120306.
"An Olympic Rower and CrossFit Athlete" with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130426
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.
"Cooking With Kids: Steamed Kale" with Lanette Doran, CrossFit Journal video [wmv] [mov] [HD mov]
Thursday 130425
Rest Day
"Behind the Scenes of the CrossFit Games Open: Part 1," CrossFit Journal video [wmv] [mov] [HD mov]
"Passacaglia" by Caroline Shaw.
Wednesday 130424
"Welcome to the Fold" by Emily Beers, CrossFit Journal article [pdf]
Tuesday 130423
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
"To Know A Hero" with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]
Monday 130422
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball
Post time to comments.
"Finding a New Community: Marion Jones-Thompson," CrossFit Journal video [wmv] [mov] [HD mov]
Sunday 130421
Rest Day
"A Fight to Live" with Todd Young, CrossFit Journal video [wmv] [mov] [HD mov]
"Christmas Abbott: Real Sports with Bryant Gumbel", HBO Sports.
Friday 130419
Dumbbell Clean & Jerk 5-5-5-5-5
Go heavy. Ground to overhead.
Compare to 050312.
Post loads to comments.
"What's in a Name?" by Dale Saran, CrossFit Journal article [pdf]
Thursday 130418
"Chad Vaughn Coaches Kayla Baumgardner," CrossFit Journal video [wmv] [mov] [HD mov]
Wednesday 130417
Rest Day
"Suffer the Children" by Chris Cooper, CrossFit Journal article [pdf]
Tuesday 130416
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
Post time to comments.
Compare to 120930.
"Box Profile: CrossFit Calgary" with Brett Marshall, CrossFit Journal video [wmv] [mov] [HD mov]
Monday 130415
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
Compare to 111120.
"Five Essential O-Lift Drills" by Bob Takano, CrossFit Journal article [pdf]
Sunday 130414
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 120107.
Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack - video [wmv] [mov] [HD mov]
Saturday 130413
Rest Day
"Shelter From the Storm" CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130412
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Compare to 100419.
"College-Bound Rower: Ryan O'Rourke" CrossFit Journal video [wmv] [mov] [HD mov]
Thursday 130411
For time:
95 pound Thruster, 45 reps
45 Pull-ups
Post time to comments.
"Dieter's Room" by Emily Beers, CrossFit Journal article [pdf]
Wednesday 130410
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 121123.
"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]
Tuesday 130409
Rest Day
"Remembering Glen" CrossFit Journal video [wmv] [mov] [HD mov]
"Bang With Friends Facebook App Won't Be Just About Sex, CEO Says" by Anna Klassen, The Daily Beast.
Monday 130408
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 111020.
"Oly Analysis: Chad Vaughn Snatch" with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]
Sunday 130407
"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Post time to comments.
Saturday 130406
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 120708.
Ryan O'Rourke, 17, rows 500 meters in 1:18.1, setting under 18 American Record - video [wmv] [mov] [HD mov]
Friday 130405
Rest Day
"Killing the Fat Man: Episode 13" with Gary Roberts, CrossFit Journal video [wmv] [mov] [HD mov]
"Equal Opportunity Fitness," by Russ Greene.
Thursday 130404
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Tuesday 130402
For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
Post time to comments.
Monday 130401
Rest Day
"From Crunches to Climax" by Emily Beers, CrossFit Journal article [pdf]
"Physical Fitness of Young Chess Players" by Agnieszka Fornal-Urban, Anna Keska
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