Tuesday 9/24/13

Barbell Work
20 minutes of Clean technique work (from the floor)

We’ll review the high hang and hang positions from the last two weeks then move on to the full lift

5 minute AMRAP of:
10 Power Cleans 135/95
10 Ring Dips

Rest 2 mins

5 minute AMRAP of:
10 Box Jumps
10 Wall Balls

12 minute AMRAP of:
15 Wall Balls
12 Box Jumps
9 Push-Ups

Below, you will see a history of CrossFit programming, in a snapshot.  The WODs start on Feb 10th, 2001, the first archived WOD posted by CrossFit HQ on their website (probably before they knew what a WOD stood for).  Following you will see every consecutive Feb 10th WOD posted.  The purpose of this little experiment, is to see the evolution of CrossFit in a very succinct snapshot of a few WODs from .com.  Do you observe any differences scrolling down the evolution of the programming?  Do you see any similarities?  Does anything surprise you?  Does this make you want to go workout? :)

Saturday 010210

For time:
Fast & Heavy
Dumbell “Thruster” 21 reps
Run 1/4 mile (400m)
Dumbell “Thruster” 18 reps
Run 1/4 mile (400 m)
Dumbell “Thruster” 15 reps
Run 1/4 mile (400 m)

“Thruster” is a deep front squat to a push press all in one explosive movement.
Time routine from start to finish.
Ranking is a composite of load used in “Thruster” and total time.
Submit body weight because load value is based on percentage of body weight.

Posted by at February 10, 2001 11:14 PM

Sunday 020210

Muscle ups 3-3-3-3-3-3-3-3-3-3, reps

1. If you’ve not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
“If you have confidence, you have patience. Confidence, that is everything.”
– Ilie Nastase

Posted by at February 10, 2002 12:41 AM

Monday 030210

Run 10K

Posted by at February 10, 2003 6:08 PM

Tuesday 040210

Five rounds for time:
Overhead squat 65 pounds, 15 reps
Row 500 meters
25 Sit-ups

Post time to comments.


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A new Sorinex glute-ham developer joins our original Power Systems model and redoubles the possibilities for trunk training in our circuits.

Join Lynne Pitts and the CrossFit crew for the September “�Pull-up Drive”! Set your own goals and win a CrossFit T-shirt. http://www.crossfit.com/discus/messages/21/2478.html

myu_tshirt_th.jpgEnlarge image

“If a workout involves squatting, throwing, and climbing, in a single high intensity effort, it’s CrossFit. Similarly, if a workout has you pole-vaulting across a mote of crocodiles, scaling a castle wall, and wrestling dragons, this too is CrossFit. If it looks like CrossFit, it’s CrossFit.”

– Coach Greg Glassman, CrossFit Journal, December 2003, “Community”

Posted by lauren at February 10, 2004 1:31 PM

Thursday 050210

Rest Day


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Popo tank

100 ft Handstand walk by Cesar Bravo.

Posted by lauren at February 10, 2005 6:52 PM

Friday 060210

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Compare to 010210.

Today is the fifth anniversary of the CrossFit website and WOD’s. Thank you for you support and friendship. It is an honor to serve you.


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John Hackleman and Mom

Study finds low fat diet doesn’t reduce risk of heart disease or stroke in women, from JAMA.

Posted by lauren at February 10, 2006 6:04 PM

Saturday 070210

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

Compare to 061010.


Enlarge image

Photo by Michael Yon

Posted by lauren at February 10, 2007 6:11 PM

Sunday 080210

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080120.


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Annie Hawkins, Robb Wolf: CrossFit Certification Seminar – GSX Athletics

Workout Demo, Brand X Martial Arts – video [wmv] [mov]

Posted by lauren at February 10, 2008 6:17 AM

Tuesday 090210

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080819.

CrossFit EOD-th.jpg

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CrossFit EOD

CrossFit Level 2 Certification with Jason Khalipa Part 1 – video [wmv] [mov]

“Stretching is Dead” by Kelly Starrett, CrossFit Journal Preview – video [wmv] [mov]

Posted by lauren at February 10, 2009 4:05 PM

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.


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Mt. Rainier, Washington

Answering the Belltown” with Nadia Shatila, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

“Hydration” with CrossFit Endurance, by CrossFit Again Faster – video [wmv] [mov]

Posted by lauren at February 10, 2010 5:00 PM

Thursday 110210


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).
Post time to comments.


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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Brandon Pastorek and Krista Colson on today’s WOD – video [wmv] [mov]

Michelle Kinney on today’s WOD – video [wmv] [mov]

Posted by lauren at February 10, 2011 5:00 PM

Friday 120210

Rest Day


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Christopher Douglas.

A Whole New Person” with Irene Kolivas, free CrossFit Journal video, preview – [wmv] [mov]

The Little CrossFitter That Could“, free CrossFit Journal article by Julie Kelly.

LaLanne Fitness Plans for the Open – video [wmv] [mov] [HD mov]
Register for the Open here.

George Frideric Handel, Concerto in D, “Feuerwerksmusik”.

Wilfred OwenDulce Et Decorum Est.

Watch “Peter van Uhm: Guns for World Peace“, TEDx Amsterdam.

Post thoughts to comments.

Posted by Pukie at February 10, 2012 5:00 PM

Sunday 130210

Hang squat clean 2-2-2-2-2-2-2 reps

Post loads to comments.


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An active shoulder, as shown on the right, creates a stronger overhead position.

To Find The Fittest” – [video]

Posted by Pukie at February 10, 2013 5:00 PM

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