Oct 24th, 2005

10/24/05 WOD

Snatch 1-1-1-1-1-1-1-1-1-1 reps (10×1)

Work on finding your max with impeccable form. Do not accept your max score if you have to achieve it via power snatching.

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Oct 24th, 2005

10/23/05 WOD

Handstand practice, 30 minutes

For 30 minutes straight, practice your handstand. Alternate between wall holds and freestanding holds. Make note of your longest hold for both categories.

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Oct 21st, 2005

10/21/05 WOD

5 rounds for time:
45-lb DB thruster, 15 reps
Rope climb, 3 ascents

Post time to Comments.

This WOD was posted initially on CrossFit about a week ago. I thought it looked like such a great workout that I decided to use it for today’s WOD at CFO.

A quick explanatory note for anyone reading the WODs: We have some people on the 5/2 schedule (5 days on, 2 days off), while others are on the 3/1 schedule (3 days on, 1 day off). Thus you may see several days in a row where a workout is posted. This is wholly due to the overlap that often occurs between the 5/2 schedule and the 3/1 schedule, and not due to the fact that we are espousing a workout schedule other than the 5/2 or 3/1.

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Oct 20th, 2005

10/20/05 WOD

3 Rounds for time:
25 Double-unders
20 DB burpees
15 pull-ups/30 jumping pull-ups

Post time to Comments.

Courtesy of the November 2002 CrossFit Journal (available for free at the CrossFit website):

A Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.


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Oct 19th, 2005

10/19/05 WOD

8 rounds for time:
Lake Merritt stairs/cascades (this morning, there were approx. 110 stairs)
Push-ups each time at the top – 5, 10, 15, 20, 25, 30, 35, 40.

The crew this morning was introduced to some serious metabolic conditioning :-)

Post times under the Comments section.


Rob Barnum getting some on the rower. Rob is using a little more backward lean than we’d like to see, but he’s a former crew guy, so what’re you gonna do.

Check out Concept2′s video clip on C2 rowing technique.

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Oct 18th, 2005

10/18/05 WOD

Tabata Pull-ups/Rows
Tabata Sit-ups
Tabata Thrusters
Tabata Push-ups

After working on squat- and handstand technique, we introduced everyone to the Tabata concept with today’s WOD.

For a nice overview of the Tabata protocol, see this article.

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Oct 17th, 2005

10/17/05 WOD


Row 1,000m
45-lb barbell thruster, 50 reps
30 pull-ups

A quick entry today. I don’t even have an article to post.

Post your time to comments.

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Oct 17th, 2005

10/16/05 WOD

4 Rounds for time:
50 Squats
45-lb dumbbell push press, 15 reps

Back in action today; my time: 19:14. Can anyone out there break the 10-minute mark?

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Dr. Uffe Ravnskov’s The Cholesterol Myths.

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Oct 15th, 2005


Rest Day

I’ll be back in action tomorrow. Check back for tomorrow’s workout.

In the meantime, I came across the following quote that sprinter Maurice Greene uses for inspiration in his pursuit of athletic greatness:

“Every morning in Africa a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up and it knows it must run faster than the slowest gazelle or it will starve to death. It doesn’t matter if you’re a lion or a gazelle, when the sun comes up, you better be running.”

While I completely agree with the sentiment, I’d like the quote even more if we were to substitute the word “move” for the word “run”. For above all else, it’s functional movement that we’re after here (yes, we need variance and intensity as well). Running is certainly one of the irreducible functional movements that we love, but it ain’t the only game in town.

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