Monthly Archives: July 2006
Jul 28th, 2006

7/28/06 WOD

How many rounds in 20 minutes can you do of the following?

10 Squats
15 Deadlifts @ 185 lbs
10 Push-ups
7 Pull-ups


Smiles All Around

Wow, even after a tough workout they’re smiling. Maybe I’m going too soft on them (kidding!).

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Jul 27th, 2006

7/27/06 WOD

4 Rounds for time:

Run mortuary loop (~500 meters)
15 Pull-ups
15 Dumbbell/Kettlebell swings
15 Push-presses

According to Science, Exercise is Good for You

Those guys with the pocket protectors and white labcoats have done it again, this time making a case for the current human genome (i.e., you and me) requiring physical activity in order to be healthy (shocking!).

If you enjoy these types of articles (I must admit I do, sadly), this will be right up your alley. If you don’t dig the science literature…well at least this will aid in your recovery from CrossFit training, allowing you to get a good night’s sleep.

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Jul 25th, 2006

7/25/06 WOD

A nasty little twist on the Vomitus Maximus workout:

Burpees are performed with a jump and hand clap over the head, no push-ups.

30 burpees
25 thrusters (1/4 bw)
25 burpees
50 “V” ups
20 burpees
75 dips
15 burpees
100 squats
10 burpees

Post times and loads for thrusters.

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Jul 24th, 2006

7/24/06 WOD

At Joaquin Miller Park, do the following circuit for time:

6 Trips up and down the stairs
20 Push-ups at the top of the stairs (6 sets in total)

Use dumbbells for trips 1, 3, and 5. Run up the stairs unladen for trips 2, 4, and 6.


A Clean is a Terrible Thing to Waste

Sharon’s doing a beautiful job of remaining patient on the second pull of the clean. Notice how her arms haven’t bent at all (which is perfect) and she’s fully extended at the hip and knees. By keeping the arms straight through the full range of motion, she’s able to efficiently transfer all the power she’s generated from the floor up through the dumbbells, creating powerful vertical momentum.

When it comes to cleans (and snatches, for that matter), remember the following mantra: When the arms bend, the power ends.

Nice work, Sharon!

CrossFit replaces Kix

OK, well…maybe not. But as you may know, Kix likes to promote itself as being “kid-tested and mother-approved.” We think the label applies to CrossFit as well. Viz:

(And moms out there, do your kid a favor and keep him or her away from the cereal.)

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Jul 20th, 2006

7/20/06 WOD

Working on balance and power:

3 rounds
10 opposite arm touchdowns
15 one-arm snatches to lunge
20 thrusters
Run 400m

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Jul 13th, 2006

7/13/06 WOD

5 rounds:

Max # of push-ups + 10
Max # of pull-ups + 5
Max # of barbell presses (75 lbs) + 5
50 sit-ups

Perform the maximum # of repetitions that you can without stopping. Once you have stopped (i.e. can’t push off the ground for a push-up), rest 30 seconds and perform the additional # for that exercise. This is for all 5 rounds.

Post times and comments.


Sharon’s demonstrating a nice degree of shoulder flexibility. She’s almost to the CrossFit gold standard: hand touching hand.

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Jul 12th, 2006

7/12/06 WOD

Technique Day

Today we focused on three specific movements for the entire hour:

Kipping Pull-Up
Rope Climb
Bench Press


Congratulations to Dawn on getting hir first pull-up! This was actually the last of several pull-ups she got today.

Unfortunately the lighting on the photo is poor (operator error!). I’ll just have to snap another one of her in action the next time she’s in.

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Jul 11th, 2006

7/11/06 WOD

Tabata Squats
50 Double-Unders (or 250 Single Skips)
25 Shoulder presses w/ dumbbells
25 Push presses w/ dumbbells
25 Thrusters w/ dumbbells
50 Sit-ups
15 Burpees

Burpees are with a push-up and a clap at the top of the jump.

Score is calculated by dividing the time it takes you to complete the circuit (the time for Tabata squats does not count) by your Tabata squat score. There’s no rest between the Tabata squats and the double-unders (in other words, the stopwatch for the circuit starts immediately after the Tabata squats are completed).


Jacque and Lisa resting…err…gathering strength at the bottom of their sit-ups.

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Jul 7th, 2006

7/7/06 WOD

Deadlift and Barbell overhead press

2 sets x 5 reps (50% 1 RM)
1 set x 5 reps (60% 1 RM)
1 set x 4 reps (70% 1 RM)
1 set x 3 reps (80% 1 RM)
3 sets x 5 reps (90% 1 RM)

This is not done for time. Post loads.

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Jul 5th, 2006

7/5/06 WOD

Row 500m or Run 400m
21 barbell back squats (3/4 bw)
21 ring dips
21 barbell presses (1/2 bw)
Row 500m or Run 400m
15 barbell back squats (3/4 bw)
15 ring dips
15 barbell presses (1/2 bw)
Row 500m or Run 400m
9 barbell back squats (3/4 bw)
9 ring dips
9 barbell presses (1/2 bw)

Post times and comments

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