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August 03, 2009



With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Grace from CrossFit Asia on Vimeo.

An effective approach
In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push- press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods

Greg Glassman From Foundations

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  1. sarah lee Reply

    Congrats Nicole. 10+ rounds of Cindy RX’d. She’s a machine!!!

  2. Jane Reply

    Nicole, that’s awesome! Nice Job!
    Mark, as far as the cravings post, over the weekend I gave into one, and ate a homemade boston cream donut, which was amazing. But since I have been achy, tired and slightly irritable (yes ninjas get cranky too) It just wasn’t worth it, and it was a good reminder of why paleo works.

  3. Littles Reply

    NICOLE! Great job.
    Looks like we’ll be cheering you on at the throw down!

  4. Richard Reply

    Congrats Nicole, that is pretty Bad A$$!!!

  5. Nicole Reply

    Thanks everyone!!! No throwdown for me Liz:( Tim and I are attending a CrossFit seminar, CHASING PERFORMANCE: Movement, Mobility & Maintenance w/ Kelly Starrett on that day. Hopefully we’ll come back with some useful information.

    Sarah-Nice PR on “Annie” and double unders today! It was fun working out with you:)

  6. Richard Reply

    Nicole, that sounds like an interesting seminar. I have seen Kelly on the CF Journal movie clips re: injury recovery, etc. and he is definitely a great speaker. No doubt you and Tim would kill it at the throw down though.

  7. Tim Gagne Reply

    Did you do the C&J wod today? If so, how’d u do?

  8. Tim Gagne Reply

    Thanks for the nice words! We’ll have to try and get a workout together before you leave.

  9. Littles Reply

    Ladies, how did you do on the cj today? How much weight and what did you get up to?
    I want to do this one sunday.

  10. Nicole Reply

    Liz, no C&J for us, hand tears from “Cindy”. I will probably use 55 lbs. though.

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