100m Farmer Walk with 1.5 pood kettlebells

20 Box Jumps

20 Double-Unders

5 rounds

Compare to 5-27-09 and post time to comments.

An Ode to Tabata Burpees, by Ryan.

Tabata Push-Ups, 8 rounds

Run 400

Tabata Squats, 8 rounds

Run 400

Tabata Burpees (you heard me)

Clock will only run during the tabata intervals.  Next tabata round will begin 1 minute after the last person returns from the run.  Your score will be the lowest number of reps performed in each exercise.

Compare to 3-12-09 and post time to comments.

A conversation I had with Corie yesterday sent me in search of this information, I just had no idea that I would find it presented so clearly.  In this video, Malcolm Kendricks, author of The Great Cholesterol Con, has charted data gathered by the esteemed World Health Organization (WHO).  Watch and then run and tell anyone you care about who is taking statins to lower their cholesterol.

30 Kettlebell Swings

100m Kettlebell Carry

20 Kettlebell Hop Overs

100m Kettlebell Carry

4 rounds.

Yesterday was Bob’s birthday.  We gave him Wall-Balls and we didn’t even wrap them.  We know, we’re jerks.

20 Wall Ball

20 Walking Lunges

20 Double Unders

5 rounds for time.

Compare to 5-11-09 and post time to comments.

I’ve had it easy lately.  First it was Logan taking to the kipping pull-up like he had been doing them all along.  Now, it’s Asia with the push-jerk.  In only a few minutes she was jumping under some decent weight like she invented the movement.

We’ve got our own copy of Fathead now.  If you would like to borrow it, let me know.  We may have to make a list since we only have one copy, but I will make sure that everyone who wants to see it gets a chance. 

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Compare to 2-16-09 and post time to comments.

It has been a while since I posted this.  Beginners, watch closely.

I think I’ll do this one with the class today.  Mostly so I can deal with my guilt for posting this in the first place.

400 meter Walking Lunges

Compare to 4-15-09 and post time to comments.

5 rounds:

1 arm Kettlebell Swings, 15 reps each arm

1 arm Dumbbell Push Press, 15 reps each arm

1 leg Jump Rope, 30 jumps each leg

I made some changes to this one, so no comparisons to old times today.

Logan got his first kipping pull-up yesterday.  It took him all of 3 minutes to learn how to do them and he can even tie multiples together!

Pull-Ups

Push-Ups

Squats

25-20-15-10-5 reps for time. 

Compare to 4-13-09 and post time to comments.

If you were here yesterday, you did alot of this.  And thinking about this now probably makes you want to vomit.

After a conversation with Katie last week in which I expressed my bitter hatred for the long rowes, it occured to me that this is not very CrossFit-like of me.  So, in an attempt to be a good leader, we will tackle my hatred (and many of yours) today.

Row 2000 meters

Poor Stephanie.  In her first week of CrossFit she has already had to experience Murph and Man Makers!

Here’s one courtesy of James:

200 meter Run

5 Man Makers

10 Pull-ups

AMRAP (as many rounds as possible) in 20 minutes.

Here’s another gem from the elite side of fitness science.  Prepare yourself mentally before you watch this.  You are about to be enlightened.