Bodyweight team workouts: burpees versus sprints
I just gave the following conditioning workouts to a wrestling team. This workout serves as an example of competitive, team programming requiring no equipment. I used a stopwatch, and a 400 meter high school track, neither of which is necessary.
I divided the team into two; Division 1 would workout while [...]

These one-legged squats are assisted; they are neither pistols, nor ‘bulgarians’. They are easier and can be used as progressions towards one-legged squats. Here we see Patrick Haskell coaching a pattern of assisted one-legged squats to treat asymmetries:

They might be rehabilitative or prehabilitative. Patrick Haskell demonstrated this exercise and created this video rather spontaneously and [...]

We’ve recently executed Diane with clients at a variety of abilities.
First, a wrestling team who has very little time to train technique with me. I was assured they could all hit handstands. I taught them to deadlift in about 8 minutes, where the number one priority was explaining the potential danger of the lift from [...]

From 20090117-venn-diagram

Imagine training a 6′8″ tall professional basketball player in CrossFit. What do you suppose his snatch grip looks like on a barbell? How do his dimensions play to deadlifts? How do the strengths of a basketball player contribute to performances like Wall Ball shots, burpees, clean and jerks, and front squats? And — [...]

Warmups: Natasha has been playing this game for a while, and it took me a couple weeks to catch on. I was missing out! During warmups, she lays out our humble tumbling mats, and has clients doing double forward rolls and standing immediately into five squats. Then they turn around and repeat.
If you’ve tried [...]

For Tuesday, 20090113,
Workout of the Day:
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.

From 20090112-wrestling-diane

The Boz Todd Experience Episode 2 Part 3, CrossFit Journal [...]

For Monday, 20090112,
Workout of the Day:
Shoveling and Pullups
6 rounds for time, of 30, 25, 20, 15, 10 and 5 reps:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one [...]

For Saturday, 20090110,
Workout of the Day:
5K run
Putting one foot in front of the other, traverse a distance of five kilometers, as quickly as you can.
Post time to comments.
Compare to 081121.

Pikesville, Maryland, CrossFit in the local news: Crossfit A Good Fit For Local Athletes
WJZ - Baltimore,MD,USA
Healthwatch Reporter Kellye Lynn reports one of the crossfit classes [...]

For Thursday, 20090109,
Workout of the Day:
Front Squats 5-5-5-5-5
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Quality reading:
Did Edward Gorey really publish this book in 1965? I’m skeptical, but it should be really trivial to check the ISBN and publication history. Instead… just read it.
McSweeney… uncomfortable, and hilarious: What to do if you’re buried alive.

CrossFit Certification Seminar - [...]

For Wednesday, 20090108,
Workout of the Day:
Pullups Galore
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or [...]

‘Pretty challenging’
Daytona Beach News-Journal - Daytona Beach,FL,USA
Gellin, 31, invited Colston to join other recruits at CrossFit Daytona, which offers an unusual regimen free to recruits. Owner Robert Henry said the …

Your resolution hook-up: Local fitness classes to meet your goals
Daily Camera - CO,USA
CrossFit does not mess around. In fact, it’s been criticized for being too [...]

For Tuesday, 20090106,
Workout of the Day:
Run-HSPU-Rope Climb
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.

From 20090104-strength-day

“What is CrossFit?” a candid chat with Nicole Carroll - video [wmv] [mov]

For Monday, 20090105,
Workout of the Day:
HPC
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.

Paragon CrossFit in Chapel Hill, North Carolina: The News & Observer reporting on Paragon CrossFit’s boot camp classes.
The Edge Athletic Club in Mesquite, Nevada hosted two public events on New Year’s Day - a 5K run and a CrossFit workout.

From [...]

For Sunday, 20090104,
Workout of the Day:
Deadlift triples
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081129.
Jennifer and Drew McKenzie’s CrossFit Hyperformance in Savannah, Georgia
A British Columbia paper is spinning local CrossFit workouts as “back to basics”.

From 475 pound deadlift

Coming Soon…”Every Second Counts” - video [wmv] [mov]

For Friday, 20090102,
Workout of the Day:
Clean & Jerk Ladder
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as [...]