Friday

Rest Day

Thursday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (55 pounds - scale accordingly)
60 Sit-ups (anchored feet if you want)
70 Burpees

Wednesday

Front Squat 10-10-10-10-10 reps

Instruction - Good/Bad

Tuesday

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Monday

Rest Day!


Tha G Child and Peppy Pearl after running bleachers on Saturday morning at Wayzata High School (Marion Barber III's old stomping grounds)

Sunday

For time:

Run 800 meters
95 pound Shoulder Press, 21 reps
Run 800 meters
95 pound Push Press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Exercise Demos

Saturday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

A couple ground rules:
1) These exercises are done straight through (you do 100 pull=ups, then 100 push-ups, etc);
2) Obviously you'll have to break the sets up a little bit, do what you can;
3) Sit-ups should be unanchored (hands behind your head or clasped in front, but always touching your body;
4) Typical rules apply to squats (have a bench or box to touch down on - no resting)
5) Watch your hands on the pull-ups, might want to try gloves, I've lost some calluses hitting 100 pull-ups.

I think that this is one of the best measurements of gymnastic (body weight) endurance and work ability. It will not feel great, but you will upon completion. How many people wake up on a Saturday morning and think, "I just might go move my body through several painful positions...400 times?"

Friday

"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Here's some average data courtesy of the crossfit main site:

median all (509 reporting): 10:40
median women (38 reporting): 12:11

Top Male Time = 7:10
Top Female Time = 8:43

I'm going to try something new on the KB/DB swings, by grabbing the weighted end of the DB. Feel free to experiment with this, see if you like the workout more than gripping the handle/shaft of the DB.

Mike adds: Compare to 7/22/08 workout; on that date, we did as many rounds of Helen as possible in 20 minutes (one caveat being the KB swings were with 45#, not 55#). Try to "beat" your per round time from 7/22.

Thursday

Rest Day...well earned
















This is Captain Steve McGregor, currently serving with the 101st in Iraq, one of the fittest men I know. Also, on the left an example of the vehicle that ran David over last December.

P.S. 95% chance this picture is totally posed (as are virtually all cool looking military pictures).

Wednesday

Deadlift 1-1-1-1-1-1-1 reps

Form, form, form, form, make it count. Get warmed up, and then hit those heavy perfect reps. Myself, I will be aspiring to catch BP and his monstrous weight fom the crossfit total.

Tuesday

Ok folks, so in all the upheaval of this past weekend we are a couple days off schedule (BP thanks for holding the group/schedule together). Therefore, I propose that for Tuesday's workout you choose from one of the two workouts presented. Upon completion we will be one day behind the crossfit main site once again.

Option #1
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

This means you do one 15 rep round, one 12 rep round, and one 9 rep round. If muscle ups are still outside the rewalm of attainability (15 is insane) substitute 3 pullups and 3 dips for each MU (yes that does mean that you will be doing 45/45, 36/36, and 27/27) it sucks, no way around it.

Option #2
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Now, if you followed BP's post for today or like me you did Option#1 today then you have definitely had your share of pullups, so I'm going to recommend that we substitute rowing for calories (switch the setting to calories and go for the 20sec). BP I know you do not have access to an erg, so I'm afraid you might be stuck with Summo Deadlifts again. Also, the form requirements on the pushups is that you touch your chest to the floor, do them from your knees if you have to, but go deep. The situps should be performed with unanchored feet, going all the way down till your shoulders blades touch the ground; your hadns can be behind your head or clasped in front of you but still touching your body (i.e. chest or stomach). Squats should be the full range of motion body weight only (drop it like it's hot onto a 20/24" bench/box of some sort). I recommend bringing some paper to keep track of your total reps on each of these movements.

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments

REST DAY!

Sorry about losing all our websites, and helpful info!!!! Please go back on and add what you would like to the blog!

Fridays workout is published to post at midnight on thursday.

David, 

I have changed the blog to allow ANYONE to post comments, anyone you know encourage them to post there times/weights/reps. i would like to get a dozen or more on here consistantly to keep everyone pumped to push themselves harder!

Mike, 

Enjoy your vacation, im gonna make sure the week you come back is the week from hell!

BP

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Tuesday

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95# Squat Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95# Squat Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull-ups

Couple fine points to make. I've included the videos below for the hip/back extension and the GHD (Glute ham developer - refers to the "bench" they do the exercise on) situps. I did a little bit of reading and Coach (Glassman = Crossfit founder) recommended that he would not even allow a situp monster to do more than a set of 10, followed by a set of 6 or so intially. There are multiple reports of serious injury, especially among females (not sure what the correlation is).

Therefore I propose two things:
1) We start doing the complete official warmup when at all possible (I recant my previous statements); because the warmup will develop our GHD situps...

2) We do the first round exactly as RX'd, but then for the following rounds with much higher numbers we move to a normal Back extension machine, and situps on a decline situp bench. Both of these machines are pretty common features in most gyms.
The hip/back extensions can be done on the GHD, but I strongly rec only trhe first set for the situps and then trasition to the declin bench.

Monday

Run 5 K

Post time to comments.

Sunday

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

In the absence of a rope (which most people probably don't have) I recommend towel pull-ups, at least 15 reps per round. If possible alternate which hand is higher. Also, try not to wrap your hands in the towel, force yourself to grip the towel.

Hang Clean Instruction

Towel Pull-Ups - Demo and Variations

Saturday

Rest Day: Enjoy

Friday

"Karen"

For time:
150 Wallball shots, 20 pound ball

Wednesday

Squats
5-5-5-5-5

Major concentration on pure/perfect form and massive weight. Form is most important, but push hard.

Tuesday

FYI - adding a few pictures to the blog so that people can put faces to names...this is David (aka Captain America) with his wife, Erin, at a wedding last May.


Rest Day

Note: we are now experimenting with a 3 day on, 1 day off schedule. Please let us know what you think... (i.e. Brandon, David and his wife, Erin, and I will talk to each other about whether we like the new format!)

Monday

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Friday or Saturday

Brandon's Cycling Workout (bpm = beats per minute)

15 min warmup, just spinning the legs. about 130 bpm
1x 5 min around 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
15 min cooldown