Rest Day
Make Up a missed workout
Your four energy systems (via)
Everybody lies
Gary Taubes responds
Your calves are tight, bro
November 19, 2008
November 18, 2008
19 Nov 2008
Nicole
AMRAP in 20 min
Run 400 Meters
Max rep Pull-Ups
I know I may have said we would do a 5k today but if you run fast enough...
1630 Dough Boy may change to later so pay attention to comments
Bake sales fall victim to push for healthier foods
more on the clean
why kippimg
stretching with the K man
AMRAP in 20 min
Run 400 Meters
Max rep Pull-Ups
I know I may have said we would do a 5k today but if you run fast enough...
1630 Dough Boy may change to later so pay attention to comments
Bake sales fall victim to push for healthier foods
more on the clean
why kippimg
stretching with the K man
November 17, 2008
18 Nov 2008
1000 Smiths Gym
Row 1k
Push jerk 1-1-1-1-1-1-1 reps
Row 1k
Posture, functional training, and the "B squat"
Chances are, you should be doing wall extensions (via)
The American Heart Association suggests that obese children as young as ten have arteries similar to that of a 45-year-old adult
Row 1k
Push jerk 1-1-1-1-1-1-1 reps
Row 1k
Posture, functional training, and the "B squat"
Chances are, you should be doing wall extensions (via)
The American Heart Association suggests that obese children as young as ten have arteries similar to that of a 45-year-old adult
November 16, 2008
17 Nov 2008
HELEN
3 Rounds for time.
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
1715 Dough Boy Stadium ( I only got 1 53# KB so if you have your own bring it.)
What the Hell is a pood
Smart fuel: olives
A large waist can almost double your risk of premature death, says huge Europe-wide study
3 Rounds for time.
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
1715 Dough Boy Stadium ( I only got 1 53# KB so if you have your own bring it.)
What the Hell is a pood
Smart fuel: olives
A large waist can almost double your risk of premature death, says huge Europe-wide study
November 15, 2008
16 Nov 2008
Rest day
Rest If you've earned it. If you haven't make up a workout or do something else.
If you'll notice the hit counter on this here website it is showing I get a good size number of people lookin at the site. Why don't you stop looking and come give it a try. It is loads more productive and fun as a group. Be seein ya.
Josh Everett on dot drills
Dot drill video
"It's remarkably easy to talk sh*t when you're not on the receiving end of a fist"
Rest If you've earned it. If you haven't make up a workout or do something else.
If you'll notice the hit counter on this here website it is showing I get a good size number of people lookin at the site. Why don't you stop looking and come give it a try. It is loads more productive and fun as a group. Be seein ya.
Josh Everett on dot drills
Dot drill video
"It's remarkably easy to talk sh*t when you're not on the receiving end of a fist"
November 14, 2008
15 Nov 2008
7 Rounds for time
10 Ring Dips
10 lunges per leg with 45# bar overhead
10 Push-Press 115#
then 100 kettlebell swings. 1 pood
1130 1-329 IN Track
Go in Sand Hill Gate, First Battalion on right, Drive around back park, walk to track, meet by the Pull-Up Bars O-yea Watch out for PVT's they are scary
Do you have a conception of how much weight women can/should be lifting?
(and here are some weightlifting performance standards tables to give you a real reference point)
When it comes to training, "often there is no right way, merely an appropriate response to the given situation."
Video: Koklyaev Mikhail "death lift" 390kg x 3 (yeah, you can call it a "death lift" when you lift that much, and with a hook grip, no less)
I get most of my cool articles from Crossfit NYC
10 Ring Dips
10 lunges per leg with 45# bar overhead
10 Push-Press 115#
then 100 kettlebell swings. 1 pood
1130 1-329 IN Track
Go in Sand Hill Gate, First Battalion on right, Drive around back park, walk to track, meet by the Pull-Up Bars O-yea Watch out for PVT's they are scary
Do you have a conception of how much weight women can/should be lifting?
(and here are some weightlifting performance standards tables to give you a real reference point)
When it comes to training, "often there is no right way, merely an appropriate response to the given situation."
Video: Koklyaev Mikhail "death lift" 390kg x 3 (yeah, you can call it a "death lift" when you lift that much, and with a hook grip, no less)
I get most of my cool articles from Crossfit NYC
November 13, 2008
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
W will attempt this to link up at 1700 at Dough Boy. Hopefully SLC lets me out in time. Sorry about last night.. I can not get on message board at school so if I can't get out go to Smith's gym and conduct on your own. Sorry.
95 pound Hang Power Snatch, 15 reps
Run 400 meters
W will attempt this to link up at 1700 at Dough Boy. Hopefully SLC lets me out in time. Sorry about last night.. I can not get on message board at school so if I can't get out go to Smith's gym and conduct on your own. Sorry.
November 12, 2008
13 Nov 2008
5 Rounds For Time
185# squat 5 reps
Muscle Up 5 reps
Handstand Push Up 10 reps
Keg burpees!
The loneliness of the lifter
185# squat 5 reps
Muscle Up 5 reps
Handstand Push Up 10 reps
If you can't o a muscle up 3x pull -ups an 3x ring dips per muscle up. 1730 Julies
Keg burpees!
The loneliness of the lifter
November 11, 2008
12 Nov 2008
November 10, 2008
11 Nov 2008
1400 Dough Boy Stadium
Bring Water.
Murphy
run 1 mile
100 pull-ups
200 push ups
300 Squats
run 1 mile
For Time
Wear IBA if you want.
You can Partition the Pull Ups, Push Ups and Squats any way you wish but you must run at the start and finish. Good Times to be had by all. Scared to do it alone bring a friend an do it as a Team.
Is CrossFit for runners?
Stop overanalyzing and start practicing
Fish oil: why you should be taking it, and a deal to get it more cheaply
Majority Of Americans Never Use Physical Education After High School
Bring Water.
Murphy
run 1 mile
100 pull-ups
200 push ups
300 Squats
run 1 mile
For Time
Wear IBA if you want.
You can Partition the Pull Ups, Push Ups and Squats any way you wish but you must run at the start and finish. Good Times to be had by all. Scared to do it alone bring a friend an do it as a Team.
Is CrossFit for runners?
Stop overanalyzing and start practicing
Fish oil: why you should be taking it, and a deal to get it more cheaply
Majority Of Americans Never Use Physical Education After High School
November 09, 2008
10 Nov 2008
1300 J's
Crossfit total
1 rep max of
Squat
Shoulder Press
Deadlift
Tuesday Murphy 1300 Dough Boy
Crossfit total
1 rep max of
Squat
Shoulder Press
Deadlift
Tuesday Murphy 1300 Dough Boy
9 Nov 2008
Power clean 1-1-1-1-1-1-1 reps
1500 J's post in comments if you need directions
Power clean
Tuesday is still Murph on main post. Anyone in SLC feel free to show.
1500 J's post in comments if you need directions
Power clean
Tuesday is still Murph on main post. Anyone in SLC feel free to show.
November 07, 2008
8 Nov 2008
Rest Day.
Get body smart (via)
Is your money where your mouth is?
Tuesday 1400 at Dough Boy Stadium, we will do Murphy tell your friends.
Get body smart (via)
Is your money where your mouth is?
Tuesday 1400 at Dough Boy Stadium, we will do Murphy tell your friends.
November 06, 2008
7 Nov 2008
Friday 081107
Four rounds for time of:
Run 400 meters
50 Squats
Make it fun do it in IBA
and also we're at 21 thrusters at your starting weight
Jogger runs mile with rabid fox locked on her arm
"You should be outside, spear in one hand and shield in the other, looking for something to kill."Why HFCS is worse than sugar...and it's not
November 05, 2008
November 04, 2008
5 Nov 2008
For time
21-15-9
Box Jumps (24/20)
Kettlebell Swings (53/36)
Sumo Deadlift High-Pull (75/45)
Also 15 Thrusters you know the weight you need
Because I'm in SLC and they want to waste my fucking life, (stop laughing Josh)I will not be able to join you for this workout. So Post in comments and you can come up with a good time to link up. (Smith Gym has all you need upstairs) Also It's a long weekend maybe we should role to Atlanta. Who's game. I'm thinkin Monday
The Truth About CrossFit
Stretching: the truth (be sure to check the video, too)
21-15-9
Box Jumps (24/20)
Kettlebell Swings (53/36)
Sumo Deadlift High-Pull (75/45)
Also 15 Thrusters you know the weight you need
Because I'm in SLC and they want to waste my fucking life, (stop laughing Josh)I will not be able to join you for this workout. So Post in comments and you can come up with a good time to link up. (Smith Gym has all you need upstairs) Also It's a long weekend maybe we should role to Atlanta. Who's game. I'm thinkin Monday
The Truth About CrossFit
Stretching: the truth (be sure to check the video, too)
November 03, 2008
4 Nov 2008
Main Site rest day.
But for all of you who haven't earned a rest day( you know who you are)
Deadlift 5-5-5-5-5 (go heavy or just don't bother)
Fitness program saves Airman's career
Ditch your heart-rate monitor
"Elite performance for us means that skills are repeatable under all conditions and situations."
But for all of you who haven't earned a rest day( you know who you are)
Deadlift 5-5-5-5-5 (go heavy or just don't bother)
Fitness program saves Airman's career
Ditch your heart-rate monitor
"Elite performance for us means that skills are repeatable under all conditions and situations."
November 02, 2008
3 Nov 2008
1500 Stadium In Phenix City
3 rounds for time
50 sit-ups
One lap Stairs
30 Pushups
Take 80 into Phenix City
Exit on Summerville rd.
Turn Left Stadium is on left
3 rounds for time
50 sit-ups
One lap Stairs
30 Pushups
Take 80 into Phenix City
Exit on Summerville rd.
Turn Left Stadium is on left
2 Nov 2008
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
October 31, 2008
1 Nov 2008
Run 5k
0900 Hardaway High School
race is at 0930
"Our goal is to keep stretching the capacities and abilities of our athletes."
Step-ups: a real squat alternative?
A rise in kidney stones is seen in U.S. children
0900 Hardaway High School
race is at 0930
"Our goal is to keep stretching the capacities and abilities of our athletes."
Step-ups: a real squat alternative?
A rise in kidney stones is seen in U.S. children
October 30, 2008
31 Oct 2008
Rest Day
On Sat 1 Nov 2008 I am running a 5k for the Aron Blake Reynolds Memorial Wrestling Room
0930 At Hardaway High School 2901 College Dr Columbus GA 31906
entry fee $20.00
Also a 1 mile fun run at 0900 for $12.00
Let me know if you want to run as part of Team Fort Benning CrossFit I have a limited number of our first t-shirts left and will be free to you. Just post an let me know you are coming by 1500 on the 31st Thanks
T
New article from Ross Enamait
We aren't born pessimists, we learn to be pessimists
Vitamin D: It's Not Just Another Vitamin
On Sat 1 Nov 2008 I am running a 5k for the Aron Blake Reynolds Memorial Wrestling Room
0930 At Hardaway High School 2901 College Dr Columbus GA 31906
entry fee $20.00
Also a 1 mile fun run at 0900 for $12.00
Let me know if you want to run as part of Team Fort Benning CrossFit I have a limited number of our first t-shirts left and will be free to you. Just post an let me know you are coming by 1500 on the 31st Thanks
T
New article from Ross Enamait
We aren't born pessimists, we learn to be pessimists
Vitamin D: It's Not Just Another Vitamin
30 Oct 2008
1145 1-329 IN Track Sand Hill, Park around back of BN.
5 Rounds for time
10 Ring Dips
7 DeadLift 275#
10 Handstand Push Ups
"The deadlift is the most functional movement in that it’s very hard to imaginea more useful application of strength than picking heavy shit up off the ground. "coach
5 Rounds for time
10 Ring Dips
7 DeadLift 275#
10 Handstand Push Ups
"The deadlift is the most functional movement in that it’s very hard to imaginea more useful application of strength than picking heavy shit up off the ground. "coach
October 28, 2008
29 Oct 2008
1500 Dough Boy
Nancy
400 meter run
Overhead squat 95 lbs x 15
CrossFit featured on MSN.com
The many faces of the sugar monster
Nancy
400 meter run
Overhead squat 95 lbs x 15
CrossFit featured on MSN.com
The many faces of the sugar monster
October 27, 2008
October 26, 2008
27 Oct 2008
Rest DAY, Or make up a workout day, or Do what ya want day.
Robb Wolf's most-valuable FAQ
"The problem with using the 'natural' body as a standard is that we live in a profoundly un-natural world."
Robb Wolf's most-valuable FAQ
"The problem with using the 'natural' body as a standard is that we live in a profoundly un-natural world."
October 25, 2008
26 Oct 2008
1330 Post e-mail for location
"Elizabeth"
21-15-9 reps of:
Half of doctors routinely prescribe placebos
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Half of doctors routinely prescribe placebos
25 Oct 2008
400m Run
21 x Push Ups
21 x Pull Ups
3X 15 ft Rope Climb
400m Run
15 x Push Ups
15 x Pull Ups
2x 15 ft Rope Climb
400m Run
9 x Push Ups
9 x Pull Ups
1x 15 ft Rope Climb
1330 1-329 IN Track. (Sand Hill) First BN on Right as you come in Sand Hill Gate.
21 x Push Ups
21 x Pull Ups
3X 15 ft Rope Climb
400m Run
15 x Push Ups
15 x Pull Ups
2x 15 ft Rope Climb
400m Run
9 x Push Ups
9 x Pull Ups
1x 15 ft Rope Climb
1330 1-329 IN Track. (Sand Hill) First BN on Right as you come in Sand Hill Gate.
October 24, 2008
24 Oct 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes
Follow-up on the Nike Women's Marathon story of the winner who wasn't the winner--now she's "a" winner
Paralysis by analysis
Rhabdo takes down "Fran" in 2:08 (video)
Run 400 meters
Rest 2 minutes
Follow-up on the Nike Women's Marathon story of the winner who wasn't the winner--now she's "a" winner
Paralysis by analysis
Rhabdo takes down "Fran" in 2:08 (video)
October 22, 2008
23 Oct 2008
October 21, 2008
22 Oct 2008
1200 Santiago Fitness Center
Squat
3-3-3-3-1-1-1-1-1
Because someone said it was fun, I will try this one in the AM and do today's WOD at noon hundred hours
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Barefoot walking wins again
Poking holes in all your excuses as to why you think you can't do CrossFit
Squat
3-3-3-3-1-1-1-1-1
Because someone said it was fun, I will try this one in the AM and do today's WOD at noon hundred hours
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Barefoot walking wins again
Poking holes in all your excuses as to why you think you can't do CrossFit
October 20, 2008
21 Oct 2008
It's a special day for a WOD
1600 Dough Boy
As many rounds as possible in 31 min of
400 meter run
10 Burpees
10 kness to elbows
10 Squats
10 sit-ups
10 flutter kicks
Trick yourself into working out
Bread dread: are you really gluten-intolerant?
1600 Dough Boy
As many rounds as possible in 31 min of
400 meter run
10 Burpees
10 kness to elbows
10 Squats
10 sit-ups
10 flutter kicks
Trick yourself into working out
Bread dread: are you really gluten-intolerant?
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