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Lessons from the pro
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
0.50 mi sprint
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]
Leg strength could be pretty important right about now
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Level I:
as Rx'd
women - 1.5 pood or 55#'s
Level II:
Five rounds for time of:
2.0 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows
Women - 1.5 pood or 55#
Level III:
Five rounds for time of:
1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows
women - 1 pood or 35#
Level IV:
3 rounds for time of:
1 pood Kettlebell swings, 15 reps
15 GHD Sit-ups (To Parallel)
15 Back Extensions
15 Knees to Elbows
women - 25#
Level V:
3 rounds for time of:
15-25# Kettlebell swings, 10 reps
10 GHD Sit-ups (To Parallel)
10 Back Extensions
10 Knees to Elbows
=============================================================================
2 Pood = #70 Dumbells Swing
Basic Kettlebell Swing, Part I, Jefff Martone...[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part IV, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part V, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part VI, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part VII, Jeff Martone ...[wmv][mov]
Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]
Glute-Ham Sit-up...[wmv 1] [wmv 2]
Back Extension...[wmv]
Knees to Elbows Demo...[mov][wmv]
Hip Drive, Mark Rippetoe - video [wmv] [mov]
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
This workout is self scaling on the deadlifts. If you cannot do HSPU yet please try one of the subs/progressions found here.
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv
_________________
Post Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Deadlift loads and number of Handstand push-ups to comments.
Handstand Push-up...[mov]
Handstand Push-up Variations...[wmv]
Ass Whopping Chronicles: CrossFit Pittsburgh Part 1 - video [wmv] [mov]
Row Corrections Part 3 with Greg Hammond of Concept 2 - CrossFit Journal Preview 2 [wmv] [mov]
New recruits trying to focus on a happy place
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
Post time to comments.
Level I:
As Rx'd
Level II:
Row 1000 meters
20 Burpees
Row 750 meters
40 Burpees
Row 500 meters
60 Burpees
Level III:
Row 1000 meters
15 Burpees
Row 750 meters
30 Burpees
Row 500 meters
45 Burpees
Level IV, V:
Row 750 meters
15 Squat Thrusts
Row 500 meters
25 Squat Thrusts
Row 250 meters
35 Squat Thrusts
Sub for row is Sumo Deadlift High Pull with Just the Bar #45
1000 Meters = 100 Pulls
750 Meters = 75 pulls
500 Meters = 50 Pulls
Burpee Demo...[wmv]
CrossFit Games Site Workout - video [wmv] [mov]
Perfect Practice makes for Perfect Performance
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Post time to comments.
Push-up Standards...[wmv][mov]
Sumo Dead Lift High Pull...[wmv]
Video above is wrong take from the ground and pull high under the chin.
Grip and stance is good.
Ring Dips... [ wmv]
Weighted Pullup Variations...[wmv][mov]
Handstand Push-up...[mov]
Handstand Push-up Variations...[wmv]
Triathlon Transitions with Brian MacKenzie Part 2, CrossFit Triathlon Certification - video [wmv] [mov]
Leading by example
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
Level I:
As Rx'd I would definately do this one as "full" cleans and with a true jerk.
women-65#
Level II:
Complete as many rounds in 20 minutes as you can of:
95 pound Hang Squat Clean and Jerk, 15 reps
Run 400 meters
women-65#
Level III:
Complete as many rounds in 20 minutes as you can of:
65 pound Power Clean and Jerk, 15 reps
Run 400 meters
women-45#
Level IV:
Complete as many rounds in 15 minutes as you can of:
25-35 pound Hang Power Clean and Jerk, 10 reps
Run 400 meters
Level V:
Complete as many rounds in 15 minutes as you can of:
pvc-15 pound Hang Power Clean and Jerk, 10 reps
Run 200 meters
Clean & Jerk...[wmv] [mov] [wmv 2]
Split Clean and Jerk...[mpg] [rmvb]
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]
Sprint Mechanics, Arms - Karl Geissler...[wmv][mov]
Sprint Mechanics, Initial Drills - Karl Geissler...[wmv][mov]
Sprint Posture Drills - John Baumann...[wmv][mov]
"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv] [mov]
Class 2008, getting it done
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post choice of workout and how many rounds to comments.
Mary at 7K ft (Rob Miller)...[wmv][mov]
Level I, II:
as Rxd
Level III:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Level IV:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Jumping Pull ups)
4 Push-ups
7 Squats
level V:
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-ups
4 Push-ups
7 Squats
The CrossFitBrandX record for Cindy is 39 rounds as Rx'd. Set by one of our CrossFit Kids!
www.CrossFitKids.com
Puppies and Buttercups: If you cannot do pull ups do jumping pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf
SPEAR Take-down Defense, Blauer Tactical Systems - video [wmv] [mov]
More Rutherford Fire Pics.
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Level I:
As Rx'd
women 95# Thrusters/35# pull ups
Level II:
Five rounds for total reps of:
115 pound Thruster, 15 seconds
Rest 45 Seconds
35 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
women 80# Thrusters/25# pull ups
Level III:
Five rounds for total reps of:
95 pound Thruster, 15 seconds
Rest 45 Seconds
25 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
women 65# Thrusters/15# pull ups
Level IV:
If you cannot do weighted pull ups or if heavy thrusters are likely to hurt you then have some common sense and do the Level IV version of this today.
Five rounds for total reps of:
25-45 pound Thruster, 15 seconds
Rest 45 Seconds
Beginner pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Level V:
If you are seriously deconditioned, cannot do weighted pull ups or if heavy thrusters are likely to hurt you then have some common sense and do the Level V version of this today.
Three rounds for total reps of:
25-45 pound Thruster, 15 seconds
Rest 45 Seconds
Beginner pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
Weighted Pullup Variations...[wmv][mov]
Burpee Demo...[wmv]
Before After
Run 10 K
Post time to comments.
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]
Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
Fixing Matt's Stride Part 1 by Brian MacKenzie - video [wmv] [mov]
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