Thursday 31st December
Wednesday 30th December
Row 5K
Post time to comments.
Compare to 091227
Kids Class" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 - video ... [wmv] [mov]
Tuesday 29th December
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090929.
Tanya Wagner on the 09 CrossFit Games - Part 2 by CrossFit Again Faster, a CrossFit Journal preview video ... [wmv] [mov]
Monday 28th December
Row 5K
Post time to comments.
Compare to 080209.
"Extra Carbs after Exercise?" with Dr. Michael Ray - video ... [wmv] [mov]
Sunday 27th December
Rest Day OR
1 Mile Run, 50 Swings (24/16kg), 40 Pull-ups, 30 Swings, 20 Pull-ups, 10 Swings, 1 Mile Run
Zone Chronicles 8: Charlotte Airport BBQ - a CrossFit Journal preview video ... [wmv] [mov]
Saturday 26th December
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Friday 25th December
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
"The Story of Fran" with Coach Glassman, a CrossFit Journal preview video ... [wmv] [mov]
Thursday 24th December
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
"Moe Kelsey Interview" Part 1, a CrossFit Journal preview video ... [wmv] [mov]
"Max Pullups" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 1 - video ... [wmv] [mov]
Wednesday 23rd December
"MONSTER XMAS CROSSFIT TOTAL"
Todays WOD will be from 6-8:30pm and will include the following lifts
- Squat
- Bench Press
- Deadlift
- Clean & Jerk
- Overhead Press
All lifts are for 1 rep max effort, rules are as follows:
- There is no time element today, the doors will be open from about 5:45pm till 8:30, so you've got nearly 3 hours to complete as many lifts as you wish, If you want to only do 1 or 2, or want to do them all - it's your choice
- Lifts can be done in any order, but all max lifts must be viewed by a coach, or it does not count
- Correct technique and lift standards will be strictly enforced - not deep enough in squat = no lift, etc
- You can have as many attempts as you wish, however if a coach believes that safety is a concern you will be asked to record the last safe lift and move on to the next
- Coaches rulings are final - no arguing and definitely no members judging lifts
- Banter is encouraged, but not during lifts
- Enjoy yourselves!
"Coach B Corrects Stacey Kroon" by CrossFit Again Faster, a CrossFit Journal preview video ... [wmv] [mov]
"Sacrifice" by Darren Doane - video ... [wmv] [mov]
"The fatal tendency to be satisfied with words instead of trying to understand things...
Tuesday 22nd December
"Diane"
21-15-9 reps of:
Deadlift (100kg)
Handstand push-ups
Post time to comments.
Compare to 090913.
Monday 21st January
Three rounds for time of:
25 pull ups
21 Ring dips
50 Squats
Post time to comments.
"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video ... [wmv] [mov]
Transferability of Capacity with Dave Tate - video ... [wmv] [mov]Comments (104)
Sunday 20th December
Five rounds for time of:
60kg Thruster, 15 reps
Run 400 meters
Post time to comments.
CrossFit Montclair Promo video ... [wmv] [mov]
Saturday 19th December
Rest Day OR
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Wide Stance Squat with Louie Simmons - video ... [wmv] [mov]
"Metabolic Flexibility" with Dr. Barry Sears, a CrossFit Journal preview video ... [wmv] [mov]
Friday 18th December
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090217.
"Classroom Techniques" by CrossFit Kids - A CrossFit Journal preview video ... [wmv] [mov]
Mikko Salo, 2009 CrossFit Games Champion - video ... [wmv] [mov]
Thursday 17th December
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
"The Endurance Paradigm" with Brian MacKenzie, CrossFit Journal preview video ... [wmv] [mov]
Marty Cej's Take on The 2009 CrossFit Games - video ... [wmv] [mov]
Wednesday 16th December
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090420.
Met-Con
AMRAP in 15 mins of:
5 Pull-ups
10Press-ups
15 Squats
Nine Foundational Movements with Lisa Ray, CrossFit Level 1 Seminars - video ... [wmv] [mov]
As of today, the CrossFit Risk Retention Group (RRG) is officially licensed to do business in the state of Montana. We will have applications in to all of the states by early January.
Tuesday 15th December
Strength: Deadlift 3-3-3-3-3
Met-Con - Amrap 3mins of : 3 Burpees, 6 SDHP (40kg/20kg), 9 Squats
rest 1 minute at end of each round. Repeat 5x
Post loads and reps to comments
Monday 14th December
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 32kg Kettlebell
Post rounds and fractions of rounds completed to comments
"Creating the Family" with Zach Even-Esh, CrossFit Journal preview video ... [wmv] [mov]
Sunday 13th December
'CrossFit Total'
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091104
"Iron Will, Iron Bodies" The CrossFit Journal
2009 CrossFit Games Apparel Blowout!
"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video ... [wmv] [mov]
A Moment with Louie Simmons - video ... [wmv] [mov]
Saturday 12th December
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Watch this video for a tutorial - Miranda Gets Inverted on the Rings - video ... [wmv] [mov]
Friday 11th December
Rest Day OR
'Diane'
21-15-9 of
Deadlift (100/60kg)
HSPU's
Post time to comments
Chris Spealler visits CrossFit Sri Ram Ashram, Haridwar, India
"Strongman Hip Extension" with Rob Orlando, CrossFit Journal preview video ... [wmv] [mov]
Rob Orlando 50 cleans at 225lbs video ... [wmv] [mov]
Thursday 10th December
Run 5K
Post time to comments.
Compare to 091109.
Beauty in Strength - The CrossFit Journal.
Greg Amundson's Warmup...[wmv][mov]
Wednesday 9th December
21-15-9 of:
Row 500m
Thrusters (42.5kg/20kg)
Burpees
Post time to comments
"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video ... [wmv] [mov]
Tuesday 8th December
Split Jerk 1-1-1-1-1-1-1 reps
Met-con - 3 Rounds of 21-15-9:
Run 400m
Push Press
Pull-ups
Post loads and times of met-con to comments.
Compare to 090318.
Monday 7th December
4 Rounds for time of:
10 Push Ups
20 Box Jumps (24")
30 OH Walking Lunges (20kg/10kg)
40 Sit Ups
Post time to comments
"Understanding the Real Battle" with Dave Castro, CrossFit Journal preview video ... [wmv] [mov]
Sunday 6th December
Rest Day
"Major Hasan and Holy War" by Reuel Marc Gerecht, The Wall Street Journal
Post thoughts to comments.
Saturday 5th December
"Lumberjack 20"
20 Thrusters (40kg)
Run 400m
20 Swings (24kg)
Run 400m
20 Squats
Run 400m
20 Burpees
Run 400m
20 Pull-Ups
Run 400m
20 Box Jumps (20")
Run 400m
20 Cleans (40kg)
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
Friday 4th December
Complete three rounds for time of:
Run 800m
21 Power cleans (70kg/47.5kg)
Post time to comments.
Row Training with Peter Dressigacker of Concept2, Part 3, by CrossFit Again Faster, CrossFit Journal preview video ... [wmv] [mov]
Jonny and Helzy Smythe, Elite 400 CrossFit Northern Ireland, Affiliate Preview video ... [wmv] [mov]
Thursday 3rd December
7 Rounds of:
7 Thrusters (40kg/20kg)
7 SDHP (40kg/20kg)
7 Knees to Elbows
Post time to comments
A Conversation with Barry Sears, Part 3 Inflammation, by CrossFit Again Faster, CrossFit Journal preview video ... [wmv] [mov]
Wednesday 2nd December
"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 090626
Tuesday 1st December
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.
From Humble Beginnings, Part 2, by CrossFit Again Faster, CrossFit Journal preview video ... [wmv] [mov]
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