Discuss CrossFit, Krav Maga, Kenpo and Kickboxing with trainers and students

Friday, March 12th, 2010 - Rest Day

2010-03-11T17:03:33-08:00

Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

Thursday, March 11th, 2010 - Double Unders, L Pull-ups, dumbbell squat cleans

2010-03-10T17:03:21-08:00

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Wednesday, March 10th, 2010 - Deadlifts and Pushups

2010-03-09T17:29:33-08:00

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Tuesday, March 9th, 2010 - Rope climbs, Paralette HSPU, OH One Legged Squats

2010-03-08T17:08:22-08:00

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Monday, March 8th, 2010 - Rest Day

2010-03-07T18:52:01-08:00

Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

Sunday, March 7th, 2010 - Helen

2010-03-06T19:05:59-08:00

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090930.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Brand X on the MainPage, with Tony Blauer and the Arnold.

“Highlights” from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]
“It’s Exercise in Disguise” - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.

Saturday, March 6th, 2010 - Muscle Ups and Back squats

2010-03-05T17:11:58-08:00

Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Friday, March 5th, 2010 - 21-15-9 Deadlifts/OHS

2010-03-04T17:07:29-08:00

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Thursday, March 4th, 2010 - Rest Day

2010-03-03T17:01:17-08:00

Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

Wednesday, March 3rd, 2010 - Shoulder Press

2010-03-02T17:09:19-08:00

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.