Monthly Archives: July 2007

Heavy Metal

Wednesday 070711 Back Squat 1-1-1-1-1-1-1 reps Post loads to comments. “Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a … Continue reading


“Court Order”

Tuesday 070710 “Court Order” Hips: Max Rep Squats Push: Max Rep Push-ups Pull: Max Rep Pull-ups Core: Max Time L-Sit Work: Max Rep KB Snatch Each Arm (24kg/16kg) Rest between exercises. Compare scores to Level 4/CrossFit Seattle. Post scores to … Continue reading


Tabata Something Else Entirely

Monday 070709 Tabata Sumo deadlift high pull, 45 pound barbell Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by … Continue reading


Choose Your Girl

Sunday 070708 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, … Continue reading


CrossFit Total Photo Re-cap

Many thanks to Moon and his wonderful SLR camera for the vast majority of these photos (a few were also taken with my little camera). Enjoy this selection of photos (and see the link at the bottom of this post … Continue reading



Saturday 070707 “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.


Postponing Tonight’s Swing Dancing

Due to the very high probability of thunderstorms this evening (the event takes place outdoors). Sorry for the late notice, guys! We’ll reschedule very soon.


Rest Day Q & A

How’s your warm-up? How many pull-ups can you do? How much can you overhead squat? What do you suck at? How can you fix it? In lieu of a traditional WOD workout, Keith decided to do a “Rest Day Q … Continue reading


CrossFit Games WOD

Thursday 070705 800m run / 100/50 sumo deadlift high pulls with kettlebell 5 rounds (3 rounds): 25 pullups 7 push jerks (135# men/85# women) Post time to comments


The Revolution Will Not Be Televised!

The Revolution Will Not Be Televised For the last few years, I have gotten in the habit of reading the Declaration of Independence on July Fourth. I often suggest that others should do so as well. Here is a link … Continue reading

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