CROSSFIT LITCHFIELD PARK IS EFFECTIVELY CLOSED FOR BUSINESS.
Due to zoning restrictions in the city of Litchfield Park, CrossFit Litchfield Park will no longer function as a fitness club at 505 Redondo Dr.
We will continue to provide nutritional and dietary counseling through correspondence, and consultation on exercise physiology and effective fitness techniques.
We are deeply saddened by [...]

SQUATS GALORE
Workouts on Thursday, 20090423:
When Luke started working with us three months ago, he couldn’t do Overhead Squats (OHS). They are indeed one of the most challenging movements in CrossFit, and for most people they have a long learning curve. About 6 weeks ago, Luke tried Nancy as RXd, which is 5 rounds of 400 [...]

SQUATS GALORE
Workouts on Thursday, 20090423:
Visitors from Kirkland CrossFit (Washington), John and Lori, joined us for a sunny morning workout. We broke out a rugged vintage WOD from December, 2005, and did heavy triples instead of heavy singles:
Overhead Squats, 3-3-3-3-3
Front Squats, 3-3-3-3-3
Back Squats, 3-3-3-3-3
The goal is to increase the load on every set.

Leslie: OHS: 45-50-55-53-52, FS: [...]

A FEW SHRAPNEL CAPTURED
Workouts on Tuesday, 20090324:
Luke, Daniel, Rayne:
AMRAP in 10 minutes,
5 deadlifts, 225 pounds
15 pullups
Luke: 5 rounds, Rayne: 5 rounds, Dan: DNF
Brian: ARMPITS (carrying 75 pound barbell around 530 meter loop; every 100 meters, drops barbell and relay runs a 10 pound weight plate to or from start line; carrying additional weight overhead [...]

Saturday morning, 20090221,
Workouts:
Luke: Death by Front Squats, at 135 lbs. (79.5% of bodyweight)
9 rounds completed… 45 reps total, in 9:02
Andrew: repeated SUPERFETCH. 20 lbs dynamax ball. 750 meters, 52 throws, 50 pushups and 50 overhead squats, TIME = 12:25.
A glimpse of progress: On January 24th, Andy did SuperFetch for the first time. Here is his [...]

Grandma’s workout: 3 rounds, 21-15-9 & 7-5-3, ring squats and deadlifts @ 75 lbs.

From 20090219-grandma

My grandma had an accident several weeks ago, falling against a curb while visiting my sister in Flagstaff. The pain she experienced (in her shoulder) stopped her from working out for a while. (More accurately, the pain she experienced, and my [...]

Natasha has been trying to drive me to update our blog. We all suffer for the lack of updates. On her cue, I’ll describe today.
Morning: Navy SEAL candidates Luke, Andrew and Penzo work through a few rounds of the CrossFit WarmUp (CFWU) - opening the hips (overhead squats), closing the hips (GHD situps), pushing (ring [...]

Coach Glassman speaking at the original CrossFit certification seminars (December 2002) on ‘aerobic versus anaerobic’ exercise.
Paraphrasing from this excerpt:
“What’s the drawback of anaerobic efforts?
Discomfort.
I know tons of guys who think that spending all day jogging on west cliff is fun. I don’t know anyone who thinks a 1000 meter effort on a rower is [...]

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 [...]