Saturday, February 28, 2009


Image from:
taken by darkmatter

Friday, February 27, 2009

For time:

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Sub good mornings or supermans

Thursday, February 26, 2009

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Wednesday, February 25, 2009


Here is a video of push jerk practice... Please watch very carefully...
1. Notice the foot position
2. The 1st dip to get the weight moving
3. The 2nd dip under the weight to full lockout

Tuesday, February 24, 2009

Rest Day

I will be at the track @ 5:00... we will work on technique for the 9 basic movements.

This is a view from atop Mt. Henry in Montana...
On a clear day (as shown in the picture) one can see over 100 miles into Canada...
To the left a bit, I was able to see enough horizon to actually see the curve of the earth...

Monday, February 23, 2009

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

***Sub: Run 400m for rowing

Sunday, February 22, 2009

Front Squat

Saturday, February 21, 2009


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Friday, February 20, 2009

Thursday, February 19, 2009

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Wednesday, February 18, 2009

Reverse Pec Deck...RIP

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.

Tuesday, February 17, 2009

Power Clean vs. Squat Clean

1st movement: Power Clean
2nd movement: Squat clean

WOD: Squat clean 1-1-1-1-1-1-1 reps

Failed attempts are counted as reps

Sunday, February 15, 2009

16 Feb... Rest Day. Learn Something

Wikipedia : Crossfit

V-Day AfterMath...

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Each round of row is sub'd by one of the following. All 3 will be used in this WOD

Sub's for Row:
45# Sumo-Dead Lift High-pulls, 50 reps
1pood KB Swing, 50 reps American (bell goes overhead)
1.5pood KB Swing, 33 reps

Saturday, February 14, 2009

It's Valentines Day...Show some Love

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

St. Valentines Day Massacre

loc: track shack
time: 10-ish

Thursday, February 12, 2009


***This just in...the Camp Crystal Lake resident malignant killer Jason Voorhees (pictured) has been spotted in the immediate area along with what we believe to be his step sister Fran... Both have been known to stalk and kill by physical and psychological aspects... All residents are advised to take shelter, lock all doors, put your head between your knees and pray to your god that you make it out ALIVE!!! This is Crystal Lake News signing off...beeeeeeeeeeeeeeeeep

loc. ROTC time 430
come one, come all.

"Friday the 13th Fran"
21-15-9 reps of 95# thruster/pull-ups

Rest Day

Moving to the track shack.

Wednesday, February 11, 2009

What, Optical Delusion???

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Optical illusions are illusions of the mind in its visual field of perception. What mind perceives there to be, is not there. Or otherwise, what mind perceives not to be there, is very much there. Why does mind perceive the opposite? Or is it the eye that does so? What is the line separating the eye from the mind or, to be exact - say, the brain? A part of the eyeball, called the retina, is said to be an extension of the brain into the eye.

Retina is as much a part of the eye as it is of the brain, connected to it through the optic nerve that takes the signals of all the image sensations falling on it to the brain, which later decodes them back into the visual perceptions.

Does the eye get fooled or does the brain get fooled by what the optical illusions look to be like?


Tuesday, February 10, 2009

DeadLift 1-1-1-1-1-1-1

Here is a video of Ripp coaching the deadlift...

Monday, February 9, 2009

Cindy Lou & Mary too...

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday, February 8, 2009


Saturday, February 7, 2009

The Weekend Warriors

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

*Sub running for rowing...

Friday, February 6, 2009

TGIF... not really...

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Thursday, February 5, 2009

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Sub dumbbell swings, 2x jonda sit-ups for ghd's, superman's for back ext.

think of it this way:
  • grip intensive hip extension
  • hands free hip flexion
  • hands free hip extension
  • grip intensive hip flexion

Wednesday, February 4, 2009

Rest Day.

Tuesday, February 3, 2009

Back Squat

*Rest as needed between sets, try to hit your previous PR on set 2/3, and don't try to increase too much too fast.

Monday, February 2, 2009

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips, in rds of 4/4.

Sunday, February 1, 2009


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

sub 45# bar thruster , 15 reps for wall ball

If no box, find something to jump on that is stable, and don't forget that you can do step-ups