Monday 030505

Five rounds of:

Thruster 12 reps

12 Pull-ups

Pick load for the thruster and keep it for all five rounds.

Divide thruster weight by number of seconds to completion for total score. Post score in comments.

Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human body. It requires a full range of motion in the ankle, knee, hip, shoulder, elbow, and wrist all working against the normal force of gravity with entire body mass plus a load. It doesn’t get any harder than that.

Saturday 030503

Complete 5 rounds for time:

Run 400 meters

Bench bodyweight 10 reps

10 Pull-ups

Friday 030502

Snatch 5-5-3-3-3-1-1-1-1 reps

Thursday 030501

Perform 3 rounds:

Jump rope 2 minutes, max “double-unders”

Pull-ups 25 reps for time

Tuesday 030429

50 Glute Ham Sit-ups

Tabata “Bottom to Bottom” Squats

50 Abmat Sit-ups

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Monday 030428

Shoulder Press 15 RM X 15 reps

20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)

[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps

20 Pull-ups

[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps

20 Pull-ups

Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.

The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.

Sunday 030427

Complete three rounds for time:

Run 400 meters

Deadlift bodyweight X 15 reps

24” Box Jump X 20 reps

This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!

Friday 030425

Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.

1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.

Wednesday 030312

If you are doing something you do not enjoy,

such as a certain type of work because you

need the money for school, your family, or whatever,

and find yourself complaining and feeling hard

done by, then you are enduring a life of conflict.

You either have to change your thinking or your job.

When you choose to do something for a certain

benefit such as money, complaining while you are

doing it is, of course, a waste of energy and time

and is self-destructive.

Philip Winkelmans

Ketogenic diets and epilepsy

Back ground on ketogenic diets as therapy

Thanks to Brian Mulvaney

Tuesday 030311

Perform a max single rep bench press

within thirty seconds of racking weight

perform max set of pull-ups.

Multiply bench press load by pull-up reps for

“useful upper body strength index” – a CrossFit original!

Test again in five minutes.