In [127]:
%pylab inline
Populating the interactive namespace from numpy and matplotlib
WARNING: pylab import has clobbered these variables: ['f', 'datetime']
`%pylab --no-import-all` prevents importing * from pylab and numpy
In [133]:
from datetime import datetime
import calendar
# Generates URLS that need to be queried for workouts
def generateURL():
crossfitBaseUrl = 'http://www.crossfit.com/mt-archive2/YYYY_MM.html'
yearRange = range(2003,2004)
monthRange = ['01','02','03','04','05','06','07','08','09','10','11','12']
#monthRange = ['01']
crossfitUrls=[];
for year in yearRange:
for month in monthRange:
crossfitYearUrl =crossfitBaseUrl.replace('YYYY', str(year))
crossfitUrl=crossfitYearUrl.replace('MM',str(month))
crossfitUrls.append(crossfitUrl);
return crossfitUrls
def splitDate(date):
strDate = str(date)
mydate = datetime.strptime(strDate,'%Y%M%d')
return [mydate.year,calendar.month_name[mydate.month], mydate.day]
#Test Data, remove
#dateSplit = splitDate('20040901')
#print dateSplit[0]
#print dateSplit[1]
#print dateSplit[2]
In [134]:
# Standard imports
from bs4 import BeautifulSoup
import requests
import csv
import pandas as pd
import numpy as np
import matplotlib.pyplot as plt
In [135]:
urls = generateURL();
f = open('wods.txt','w')
with open("workouts.tsv", "w") as f:
fieldnames = ("Date", "Workout")
output = csv.writer(f, delimiter="\t")
output.writerow(fieldnames)
for url in urls:
r = requests.get(url)
soup = BeautifulSoup(r.text)
#print soup
blogBodies = soup.findAll("div", {"class" : "blogbody"})
for line in blogBodies:
#print('\n~break~\n');
workoutName = line.find("h3", {"class" : "title"})
if(len(workoutName.text.split()) < 2):
# Some entries only have the day and not the actual day
workoutDate = np.nan;
else:
#Add 20 to the year part, so Pandas can easily extract the date format
workoutDate = "20"+workoutName.text.split()[1];
para =line.findAll('p')
workout = "";
for p in para:
# Sometime their workouts have links and they need to be filtered for
anchorExists = p.find("a")
if (p.text=='Enlarge image') |('Post' in p.text)|('comments' in p.text)|(p.text == "") :
break;
else:
workout = workout+p.text.encode('utf-8')+'\n'
output.writerow([workoutDate,workout])
print "~~"
print workoutDate
print workout
~~
20030131
Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps
~~
20030130
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps
~~
20030129
Row 5K
~~
20030128
Rest Day
"We forfeit three-quarters of ourselves in order to be like other people."
Arthur Schopenhauer
Dan John is the man! - http://danjohn.org/
~~
20030127
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run
~~
20030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
~~
20030125
Front Squat 3-3-3-3-3-3-3-3-3-3 reps
~~
20030120
Rest day
"Go home - Get 25-30 dips - then
come back in here and you will have
about 3 dips on my rings." - Greg Glassman
The evolutionary argument for the Paleolithic Diet
is powerful, sound, and compelling. We will regularly
return to this thread. It is well worth the time to
bookmark this link and explore its reaches until
you are intimate with the details of this perspective
http://www.beyondveg.com/cat/paleodiet/index.shtml
~~
20030119
Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.
Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
~~
20030118
Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-up
You get a minute rest between each exercise.
~~
20030117
For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter Row
Choose a weight on the deadlift, which you can complete 15 reps but not 16.
~~
20030116
Rest day
"The fight is won or lost far away from witnessesâ
behind the lines, in the gym, and out there on the road,
long before I dance under those lights."
-Muhammad Ali
Dr. Winett publisher of Master Trainer on intensity
versus volume of cardiovascular training. We've seen
Dr. Winett several times in other links.
http://www.ageless-athletes.com/aerobics_and_health.shtml
~~
20030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter Row
Stretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
~~
20030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope
Complete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull
2 minutes of jump rope
50 Ring dips
2 minutes of jump rope
Can you complete this in 20 minutes?
~~
20030113
Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up
The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.
Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!
Find a swimming hole/pool and pound out 15 fast laps!!
~~
20030112
Rest day
"The question is not whether we will die, but how we will live."
Joan Borysenko
Clarence Bass got his Kettlebell and injured
himself for months within minutes.
All new movements need to be explored gently,
incrementally, and in the absence of all ego.
http://www.cbass.com/KB_Blast.htm
~~
20030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J; your bodyweight; use 50 or 75%.
~~
20030110
For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run
~~
20030109
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,
"1 in/ 1 out"
Notes:
1. For 1in/1out, set watch to continuous
countdown mode for one minute. It will beep
every minute in this mode. Start run and
make mental note of location at turn around.
Push hard enough that you cannot make it
back in one minute, i.e., done right you
come in "late."
2. Work with toughest Kettlebell you can
for all three sets.
3. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run.
4. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.
~~
20030108
Rest day
"Action may not always bring happiness;
but there is no happiness without action."
-Benjamin Disraeli
~~
20030107
Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
Squat
Rest 5 minutes, repeat
~~
20030106
Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters
~~
20030105
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats
Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.
2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.
3) Add the three scores from each effort
for a total score for the workout.
4) 60 is a good score.
~~
20030104
Rest day
The art of war is simple enough.
Find out where your enemy is.
Get at him as soon as you can.
Strike him as hard as you can,
and keep moving.
Ulysses S. Grant (1822 - 1885)
Cruise around www.sportsci.org.
~~
20030103
Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips
Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.
~~
20030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg
Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.
Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.
One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
~~
20030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-up
Today's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
~~
20030228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups
~~
20030227
Five rounds for time:
1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"
(up and back only touching a toe to ground before reascent)
~~
20030226
Pick your least favorite, yet available:
Row 5K
Run 5K
Bike 10K
Swim 1K
~~
20030225
Rest Day
Then I heard the voice of the Lord saying,
"Whom shall I send? And who will go for us?"
And I said, "Here am I. Send me!"
Isaiah 6:8
Our friend Tyler Hassâ Girevik Magazine has
garnered access to some of the most original
thinkers in fitness today if we dare say so!
http://www.girevikmagazine.com/
~~
20030224
Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps
~~
20030223
Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps
~~
20030222
Complete as many Strict pull-ups in 20 minutes as you can.
Subtract number of sets from pull-up total for score.
~~
20030221
Rest Day
I learned the value of hard work by working hard.
Margaret M. Fitzpatrick
~~
20030220
Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.
20 double unders
20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.
~~
20030219
Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps
~~
20030218
Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:
10 reps,
7 reps,
5 reps,
3 reps.
~~
20030217
Rest Day
The nonviolent approach does not immediately
change the heart of the oppressor. It first does
something to the hearts and souls of those committed
to it. It gives them new self-respect; it calls up
resources of strength and courage that they did not
know they had. Finally it reaches the opponent and
so stirs his conscience that reconciliation becomes
a reality.
Martin Luther King, Jr.
(1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)
When dealing with similarly enlightened souls it does
do exactly that. When confronting the rest of the world
this very same strategy turns you into Scooby Snacks.
- Coach Glassman
~~
20030216
Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row
~~
20030215
Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20
~~
20030214
Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats
~~
20030213
Rest Day
"Life can only be understood backwards, but it must be lived forward."
Soren Kierkegaard
Check this book out.
It's called "Lights Out: Sleep, Sugar, and Survival."
Many of our professorial friends have found merit in this work.
http://www.amazon.com/exec/obidos/tg/detail/-/0671038680/002-8611176-2878465?vi=glance
~~
20030212
Complete as many rounds in 20 minutes as you can of:
500 meter Row (moderate pace- not all out)
15 Push-ups
25 pound plate Squats, 25 reps
~~
20030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps
~~
20030210
Run 10K
~~
20030209
Rest Day
"The difference between combat and sports
is that in combat you bury the guy that comes
in second."
Unidentified Navy SEAL on
The Discovery Channel's U.S. Navy Seals II
Dan John on the overhead squat:
http://danjohn.org/overhead.html
~~
20030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups
~~
20030207
Four rounds for time of:
1000 meter Row
25 Dips
~~
20030206
Overhead Squats:
5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 reps
Add 5 lbs at a time keeping the reps at 10.
How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)
~~
20030205
Rest Day
"Bravery is the capacity to perform properly even when scared half to death."
Omar Bradley
Good stuff from the Russians:
http://www.dynamic-eleiko.com/sportivny/library/index.html
~~
20030204
Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run
~~
20030203
Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row
~~
20030202
10-9-8-7-6-5-4-3-2-1 reps of:
Muscle ups
~~
20030201
Rest Day
"If you have accomplished all that you have
planned for yourself, you have not planned enough."
Edward Everett Hale
Look at these guys go:
http://freepages.military.rootsweb.com/
~douglas/1_5IN/CPAT/rope.html
~~
20030313
Rest Day
~~
20030312
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
~~
20030311
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
âuseful upper body strength indexâ â a CrossFit original!
Test again in five minutes.
~~
20030310
Run 5k
~~
20030309
Rest Day
"The object of war is not to die for your country
but to make the other bastard die for his."
George Patton
Grouchy has a new video!
http://www.grouchymedia.com
~~
20030308
Complete as many rounds in 20 minutes of:
10 Bench press: body weight
10 Pull-ups
10 Jump Rope "Double unders"
~~
20030307
Three rounds for time of:
135 pound Back squat, 21 reps
Run 400 meters
~~
20030306
For time:
30 Handstand Push-ups
If you cannot do Handstand push-ups practice for 30 minutes
~~
20030305
Rest Day
Every winner has scars.
Herbert N. Casson
~~
20030304
Complete as many rounds in 20 minutes as you can of:
10 Hang clean: 15RM load
Run 400 Meters
25 Sit-ups.
~~
20030303
Three Rounds for time of:
1 mile bike
15 Pull-ups
~~
20030302
Deadlift 3-3-3-1-1-1-1-1 reps
~~
20030301
Rest Day
Who is wise? One who learns from all.
The Talmud
~~
20030430
Rest Day
There's but one way to determine the efficacy of a fitness protocol: pit that system against a second system and test them both against the standards of a third. By this standard CrossFit has no peer.
- Greg Glassman
Michael Johnson is the world record holder at 400-meter sprint – 43:18. Here he explains his strategy. http://www.sprint.r2.ru/400_johnson.html
Discover how a ten foot loop of theraband becomes a simple, inexpensive, effective, and portable approach to assisting the pull-up in May’s CrossFit Journal.
~~
20030429
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!
Life is a succession of moments. To live each one is to succeed.
- Corita Kent
Here’s an interesting story about the Navy’s reevaluation of the sit-up:
http://www.abmat.com/navy1.htm
~~
20030428
Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 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.
enlarge image
Dave Leys' push jerk a moment before the catch; the hip is dropping, and the bar is rising. Notice his hip is back and his weight is on his heels.
~~
20030427
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!
~~
20030426
Rest Day
~~
20030425
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.
“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.”
- Greg Glassman
American Gymnast is a good resource for all things gymnastic:
http://american-gymnast.com/index.shtml
~~
20030531
For twenty minutes:
7 Jump rope “double-unders”
7 Pull-ups
7 Push-ups
Scored by number of reps completed in 20 minutes.
~~
20030530
Deadlift 3-3-2-2-2-1-1-1-1
Go heavy; total loads for all 9 sets.
~~
20030529
Complete 7 rounds for time:
Wall-ball 30 shots
Rope Climb “double-up”
Wall-ball target center needs to be nine feet high and two feet long.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
~~
20030528
Rest Day
~~
20030527
Clean and Jerk 15-12-9 reps
Pick load for all three sets and keep it.
Rest as needed between efforts.
~~
20030526
Run 5K
~~
20030525
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets.
Divide C&J; weight in pounds by number of seconds to completion for final score.
~~
20030524
Rest Day
~~
20030523
Complete 7 rounds of:
Barbell Thrusters 3 reps
5 Pull-ups
Pick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score
~~
20030522
Complete 5 rounds of:
Row 500 meters
35 Sit-ups
~~
20030521
Complete 5 rounds:
Run 400 meters
Clean 15 reps
20 Push-ups
Pick load for cleans and keep if for all five rounds.
Divide clean weight by number of seconds to completion for total score.
~~
20030520
Rest Day
~~
20030519
Shoulder press 65 pounds 90 seconds for reps.
Tabata Squats – “bottom to bottom”
Shoulder press 65 pounds 90 seconds for reps.
“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!
Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.
~~
20030518
For time:
30 Muscle-ups
Use spotter for manual assistance only when needed.
~~
20030517
Complete three rounds:
Deadlift 3-3-3 reps
30 Sit-ups
Move slowly and deliberately while adding weight to each of the nine deadlift sets.
~~
20030516
Rest Day
Enlarge image
By selecting the duration of both the work and rest intervals, interval training can be used to focus on each of each of the three metabolic pathways.
There are, however, hybrid intervals like the Tabata protocol (20 seconds of work followed by 10 seconds of rest repeated eight times) that have strong anaerobic and aerobic characteristics.
Ultimately, you need to experiment with varying intervals of work and rest in pursuit of particularly challenging combinations. Variances in interval work are important to broad adaptation or great fitness.
Dr. Stephen Seiler is a good source on the subject of interval training.
~~
20030515
Five rounds of:
Clean 105X21
15 Handstand Push-ups
~~
20030514
Three rounds of:
Run 400 meters
12 Pull-ups
25 Kettlebell Swings (2 Pood/70 pounds)
~~
20030513
Complete 5 rounds of:
Row 1,000 meters
Rest 3:00 minutes
~~
20030512
Rest Day
~~
20030511
For time:
50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions
~~
20030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
~~
20030509
Five rounds of:
Push press 15 reps
24” Box jump 20 reps
Pick load for push press and keep it for all five rounds.
~~
20030508
Rest Day
This is our thick handled, rotating pull-up bar. Built by our staff engineer and friend, Nick Massman, this beast will take someone with 30 pull-ups and bring them down to 10 or less. The combination of a two-inch thick bar and bearing mounts wildly increases grip requirements. Just hanging from the bar is a challenge. When your grip tires there’s little warning – boom you’re falling!
~~
20030507
Deadlift 3-3-1-1-1-1-1
Go slow and heavy!
The late Dr. Robert Atkins was the Louis Pasteur of our times. If you’ll remember from science history Pasteur was ridiculed and vilified by the media and medical community for maintaining that disease was caused by microorganisms that lived all around us. Dr. Atkins suffered similar condemnation for revealing that carbohydrate not dietary fat was the culprit in heart disease.
The medical community is rapidly coming around to Atkins’ position and highly acclaimed science writer Gary Taubes brought the world’s attention to this shift in a piece in a July 8th, 2002 article in the New York Times Magazine entitled “What if It’s All Been A Big Fat Lie?” This article had an enormous impact on the public’s awareness of the medical community’s emerging acceptance of Atkins’ position.
Reason Magazine published a poorly researched and strongly biased criticism of Taubes’ work by Michael Fumento in March entitled “Big Fat Fake.” Longtime fans of Reason Magazine, the CrossFit staff were sorely disappointed by Mr. Fumento’s piece. Michael Fumento, otherwise, a first rate journalist, has published several articles and a book on nutrition that reveal his ignorance on the subject.
Reason recently published a rebuttal by Gary Taubes to Michael Fumento’s criticisms on Reason’s website that hit the mark. Following Taubes' rebuttal is a reply by Fumento.
~~
20030506
Five rounds of:
Hang Clean 12 reps
12 Dips
Pick load for hang cleans and keep it for all five rounds.
~~
20030505
Five rounds of:
Thruster 12 reps
12 Pull-ups
Pick load for the thruster and keep it for all five rounds.
~~
20030504
Rest Day
Fred Koch, Robert Blom, and Vidar Jacob made an important contribution to our understanding of abdominal training with their “abmat” work. http://www.abmat.com/intro.htm.
Learn, train, and practice the “abmat” style sit-up as well as the “L” sit , glute-ham/Roman Chair sit-up, and hollowrock. Set goals for each of these exercises.
On the glute-ham and Roman Chair sit-up learn to lift with the Quads’ rectus femoris as well as the typically dominant psoas. The key to this is to attempt to extend the leg even though it may be nearly fully extended and to lift up sharply on the shin supports. If you have equipment that let’s you adjust the contact pads, move the hip pad away from the hip and towards the knee to encourage more quadriceps use.
~~
20030503
Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups
Dan John’s the real deal. There isn’t a more honest, no B.S., knowledgeable voice in lifting and throwing than Dan John’s. Check out “Get Up!!!!” http://danjohn.org/coach.html
~~
20030502
Snatch 5-5-3-3-3-1-1-1-1 reps
Thanks to John McCracken for recommending Men's Gymnastics Coaching Manual by Lloyd Readhead.
“O lifting is an amazing sport for carryover. I once, on a stupid bet for a twelve pack of beer, raced a ten kilometer run without ANY (zip, zero, nada, nothing, any) running in the past year or two or three (or maybe five years), but I was getting ready for an O meet. Lots of people...lots...finished well behind me. In fact, this Nazi psycho running chick at the job I had at the time finished behind me, too.”
- Dan John
Bad dip. Good dip.
Enlarge image
~~
20030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
“Day on, day off diet boosts health”, from New Scientist. http://www.newscientist.com/news/news.jsp?id=ns99993668
Your CrossFit staff played with this diet last year (thought we invented it!) and found it doable – almost fun. Eat anything-eat nothing, repeat.
The new site launch is the perfect occasion to thank all of you for your support and encouragement! The entire CrossFit.com project has been an incredible journey of the “build it and they will come” variety.
We dedicate the new site to Coach Derek Ray, Brian Mulvaney, Otto Lejeune, Ben Elizer, Ted Socha, Robb Wolf, Dan John, Dave Werner, Nick Nibler, Athena, Jason Highbarger, Greg Amundson, Loyd Lewis, Dave Leys, Lani Lau, Eva Twardokens, Dave Young, Jim and Debie Baker, Tim Silva, Garth Taylor, Claudio Franca, BJ Penn, Cameron Earle, Nick Massman, and Philippe and Sonia Kahn
- Greg and Lauren Glassman
We know many of you have already “met Pukie”, and we’re sorry. For the rest of you here he is!
~~
20030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
~~
20030629
Rest Day
~~
20030628
Run 5K
~~
20030626
50 Pull-ups
200 Squats
75 Push-ups
~~
20030625
Complete 10 rounds of:
Deadlift 1 rep
12 Push-ups
Divide deadlift weight by time to completion in seconds.
~~
20030625
Rest Day
~~
20030624
In one hour complete 7 rounds of:
Max Bench
Max Pull-ups
~~
20030623
Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21
~~
20030622
Complete 3 rounds of:
Run 400 meters
21 1 1/2 pood kettlebell or 55 pound dumbbell swings
12 Pull-ups
Rest and repeat off clock.
~~
20030621
Rest Day
~~
20030620
Tabata Squats
Tabata Push-ups
Tabata Squats
~~
20030619
Complete 5 rounds of:
Run 400 meters
15 “L” Pull-ups
“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.
~~
20030618
Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-ups
~~
20030617
Rest Day
~~
20030616
Complete 7 rounds:
Walking lunge 100 ft.
Max set of pull-ups
20 Push-ups
Final score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079
~~
20030615
Complete five rounds for time:
Run 400 meters
5 muscle ups
~~
20030614
Front Squat - Push Jerk 10 singles
~~
20030613
Rest Day
~~
20030612
Five rounds of:
Hang Clean 15 reps
20 Sit-ups
Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
~~
20030611
Run 1 mile.
Bench Press bodyweight 21 reps.
Rest, repeat off clock.
~~
20030610
Deadlift 3-3-3
Rest -
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
~~
20030609
Rest Day
~~
20030608
Complete 3 rounds of:
Max set of Pull-ups x 2
Max set of Dips x 2
~~
20030607
Clean 5-5-5 Reps
Rest -
For ten minutes:
12 Push-ups
Clean 95X12
~~
20030606
Front Squat 5-5-5 Reps
Rest -
For ten minutes:
12 Pull-ups
12 One-legged squats, alternating legs
~~
20030605
Rest Day
~~
20030604
You have one hour to:
24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps
~~
20030603
You have one hour to:
Run 1 mile
Clean 1-1-1-1-1
Run 1 mile
~~
20030602
You have one hour to:
Row 1K
Back Squat 1-1-1-1-1 reps
Row 1K
~~
20030601
Rest Day
~~
20030731
Rest Day
~~
20030730
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
~~
20030729
Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots
~~
20030728
Warm-up and find max clean
Test max push-ups
Rest
Complete five rounds for time of:
50% max clean 12 reps
50% max push-ups
~~
20030727
Rest Day
~~
20030726
Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups
~~
20030725
Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”
~~
20030724
10 “Windshield Wipers”
With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.
10 “Windshield Wipers”
Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.
For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.
~~
20030723
Rest Day
~~
20030722
Run 5 K
~~
20030721
For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up
~~
20030720
Weighted walking lunge/push-press for 400 meters.
Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.
~~
20030719
Rest Day
~~
20030718
Row 1K
Tabata Snatch
Row 1K
~~
20030717
How many muscle-ups can you do in thirty minutes?
~~
20030716
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
~~
20030715
Rest Day
~~
20030714
Hang Clean
60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z reps
~~
20030713
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
~~
20030712
Inman Mile
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
~~
20030711
Rest Day
~~
20030710
For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups
~~
20030709
Deadlift 5-5-5-5-5-5-5 reps
~~
20030708
For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 meters
Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
~~
20030707
Rest Day
~~
20030706
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-ups
~~
20030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweight
~~
20030704
Complete 30 rounds:
Left leg squat
Right leg squat
Muscle-up
Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.
~~
20030703
Rest Day
~~
20030702
75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-ups
Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
~~
20030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
~~
20030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups
~~
20030830
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
~~
20030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
~~
20030828
Rest Day
~~
20030827
Deadlift 7 sets of 3 reps each.
~~
20030826
Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters
~~
20030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
~~
20030824
Rest Day
~~
20030823
How many pull-ups can you do in 20 minutes?
~~
20030822
How many handstand push-ups can you do in 20 minutes?
~~
20030821
For time:
150 Squats
Run 800 meters
150 Squats
~~
20030820
Rest Day
~~
20030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
~~
20030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
~~
20030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
~~
20030816
Rest Day
~~
20030815
By any progression of your choosing find a max deadlift and max bench press.
~~
20030814
Run 5K
~~
20030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups
~~
20030812
Rest Day
~~
20030811
At the rate of one muscle up every thirty seconds, how long can you continue?
~~
20030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
~~
20030809
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
~~
20030808
Rest Day
~~
20030807
Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dips
~~
20030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups
~~
20030805
Complete three rounds, 15-12-9 reps, for time:
Deadlift 225 lbs
Handstand Push-ups
~~
20030804
Rest Day
~~
20030803
Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
~~
20030802
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.
Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).
Repeat Tabata jump interval.
~~
20030801
Clean & Jerk 15-12-9 reps.
~~
20030930
Row 1000 meters
Thruster 85 x 21
15 Pull-ups
Row 750 meters
Thruster 85 x 18
12 Pull-ups
Row 500 meters
Thruster 85 x 15
9 Pull-ups
~~
20030929
Rest Day
~~
20030928
Run 5K
~~
20030927
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
~~
20030926
Deadlift 3RM load maximum number of sets in twenty minutes.
Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?
~~
20030925
Rest Day
~~
20030924
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21
~~
nan
Five rounds for time:
Rope climb, 3 ascents
15 Ring dips
~~
20030922
"Gwen"
Clean & Jerk 15-12-9 reps
~~
20030921
Rest Day
~~
20030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats
~~
20030919
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
~~
20030918
For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mile
~~
20030917
Rest Day
~~
20030916
For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K
~~
20030915
How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups
~~
20030914
Back Squat 5-3-2-1-2-3-5 reps
~~
20030913
Rest Day
~~
20030912
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
~~
20030911
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters
~~
20030910
Seven round for time of:
Deadlift 225 X 10
Rope Climb double-up
~~
20030909
Rest Day
~~
20030908
Run 5K
~~
20030907
"Chelsea"
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
~~
20030906
Snatch 15-12-9 reps
~~
20030905
Rest Day
~~
20030904
For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.
~~
20030903
How many muscle-ups can you do in twenty minutes?
~~
20030902
Clean & Jerk 15-12-9 reps
~~
20030901
Rest Day
~~
20031031
Rest Day
~~
20031030
Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
~~
20031029
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
~~
20031028
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
~~
20031027
Rest Day
~~
20031026
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips
~~
20031025
Front squat 3-3-3 reps
3 sets max pull-ups
How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups
~~
20031024
Clean 3-3-3 reps
3 sets max push-ups
How many rounds can you complete in 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups
~~
20031023
Rest Day
~~
20031022
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups
Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
~~
20031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R; legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutes
~~
20031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.
Snatch from ground and catch as low as possible.
~~
20031019
Rest Day
~~
20031018
How many "L" Pull-ups can you do in 30 minutes?
~~
20031017
Hang squat clean 21-15-10-6-3-1 reps.
~~
20031016
For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-ups
This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
~~
20031015
Rest Day
~~
20031014
15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters
~~
20031013
Run 10K
~~
20031012
Max deadlift
Max bench press
Max squat
~~
20031011
Rest Day
~~
20031010
For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups
~~
20031009
Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 reps
~~
20031008
5 rounds of:
Max Bench
Max Pull-ups
~~
20031007
Rest Day
~~
20031006
Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups
~~
20031005
Seven round for time of:
Rope climb double up
7 Handstand push-ups
~~
20031004
Seven rounds for time of:
Deadlift 225 X 10
Push-ups max set
Run 400 meters
~~
20031003
Rest
~~
20031002
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters
~~
20031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
~~
20021130
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
~~
20031129
For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 meters
~~
20031128
Rest Day
~~
20031127
Powerclean 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
~~
20031126
Back Squat 5-5-3-3-3-1-1-1-1 reps.
Practice L sit & L sit pirouettes for 20 minutes.
~~
20031125
Snatch 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
~~
20031124
Rest Day
~~
20031123
Three rounds for time of:
Run 400 meters
Hang squat clean 95X21
12 Ring dips
~~
20031122
Three rounds for time of:
Run 400 meters
Front Squat 95X21
12 L Pull-ups
~~
20031121
Three rounds for time of:
Run 400 meters
Deadlift 135X21
12 Handstand Push-ups
~~
20031120
Rest Day
~~
20031119
Tabata Sit-ups
Run 1 mile
Tabata Sit-ups
~~
20031118
Row 1K
Rest 15 minutes
Row 1K
~~
20031117
Three rounds at any pace of:
Max pull-ups
Max reps bench press 135 pounds
Max squats in 60 seconds
~~
20031116
Rest Day
~~
20031115
Complete 3 rounds for time of:
Run 400 meters
BodyweightX10 reps of 7 back squats/12 sit-ups
~~
20031114
Complete 3 rounds for time of:
50 reps 24" Box jump
185 lbsX7 reps of 7 deadlifts/5 pull-ups
~~
20031113
Complete 3 rounds for time of:
Row 500
75 lbsX15 reps of 1 hang squat clean/3 push jerks
~~
20031112
Rest Day
~~
20031111
Complete three rounds of:
Max handstand push-ups 5-minutes
Max pull-ups 2-minutes
Max squats 1 minute
~~
20031110
Row 5K
~~
20031109
Three rounds for time:
5 Muscle-ups
50 Squats
~~
20031108
Rest Day
~~
20031107
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
~~
20031106
Run 5K
~~
20031105
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
~~
20031104
Rest Day
~~
20031103
Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
~~
20031102
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
~~
20031101
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
~~
20031231
Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
~~
20031230
Rest Day
~~
20031229
For twenty minutes:
10 Barbell Snatches
10 Pull-ups
~~
20031228
For twenty minutes:
10 Deadlifts
10 Handstand Push-ups
~~
20031227
For twenty minutes:
10 Dumbbell Thrusters
10 Pull-ups
~~
20031226
Rest Day
~~
20031225
Deadlift 3-3-1-1-1-1-1 reps
~~
20031224
Run 5K
~~
20031223
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
~~
20031222
Rest Day
~~
20031221
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
~~
20031220
7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups
~~
20031219
7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups
~~
20031218
Rest Day
~~
20031217
Dan
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
~~
20031216
Practice backwards roll to support on rings.
~~
20031215
21-15 and then 9 reps of:
Deadlift
Handstand Push-up
~~
20031214
Rest Day
~~
20031213
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest
~~
20031212
Give 60 minutes to practicing handstands, walking on hands, pressing to handstand, etc.
~~
20031211
For Time:
30 reps Clean & Jerk
~~
20031210
Rest Day
~~
20031209
~~
20031208
~~
20031207
~~
20031206
Rest Day
~~
20031205
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
~~
20031204
Run 5K
~~
20031203
"Chelsea"
~~
20031202
Rest Day
~~
20031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
In [136]:
df = pd.read_csv('workouts.tsv', sep='\t', parse_dates=True,
....: infer_datetime_format=True)
print df.count()
df = df.dropna()
print df.count()
Date 318
Workout 316
dtype: int64
Date 315
Workout 315
dtype: int64
In [137]:
df['Year'],df['Month'],df['Day'] = zip(*df['Date'].map(splitDate))
---------------------------------------------------------------------------
ValueError Traceback (most recent call last)
<ipython-input-137-3d9a3acf4cf3> in <module>()
1
----> 2 df['Year'],df['Month'],df['Day'] = zip(*df['Date'].map(splitDate))
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/core/series.pyc in map(self, arg, na_action)
1922 index=self.index).__finalize__(self)
1923 else:
-> 1924 mapped = map_f(values, arg)
1925 return self._constructor(mapped,
1926 index=self.index).__finalize__(self)
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/lib.so in pandas.lib.map_infer (pandas/lib.c:45168)()
<ipython-input-133-a3f3fb141230> in splitDate(date)
22 strDate = str(date)
23
---> 24 strDate = strDate[:strDate.rindex(" ")+5]
25
26 mydate = datetime.strptime(strDate,'%Y%M%d')
ValueError: substring not found
In [138]:
df.head()
Out[138]:
Date
Workout
0
20030131
Complete as many rounds in 30 minutes as you c...
1
20030130
Four rounds for time of:\n15 Dips\n1/2 Body we...
2
20030129
Row 5K\n
3
20030128
Rest Day\n"We forfeit three-quarters of oursel...
4
20030127
Complete as many rounds in 20 minutes as you c...
5 rows × 2 columns
In [ ]:
dfRest=df[df.Workout== "Rest Day\n"]
In [ ]:
gb_year =dfRest.groupby('Year')
print gb_year.size()
In [ ]:
In [72]:
df.dropna()
df[df['Workout'].str.contains("For time")]
---------------------------------------------------------------------------
ValueError Traceback (most recent call last)
<ipython-input-72-d5f17d25a68e> in <module>()
1 df.dropna()
----> 2 df[df['Workout'].str.contains("For time")]
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/core/frame.pyc in __getitem__(self, key)
1659 if isinstance(key, (Series, np.ndarray, list)):
1660 # either boolean or fancy integer index
-> 1661 return self._getitem_array(key)
1662 elif isinstance(key, DataFrame):
1663 return self._getitem_frame(key)
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/core/frame.pyc in _getitem_array(self, key)
1686 def _getitem_array(self, key):
1687 # also raises Exception if object array with NA values
-> 1688 if com._is_bool_indexer(key):
1689 # warning here just in case -- previously __setitem__ was
1690 # reindexing but __getitem__ was not; it seems more reasonable to
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/core/common.pyc in _is_bool_indexer(key)
1767 if not lib.is_bool_array(key):
1768 if isnull(key).any():
-> 1769 raise ValueError('cannot index with vector containing '
1770 'NA / NaN values')
1771 return False
ValueError: cannot index with vector containing NA / NaN values
In [49]:
In [ ]:
Content source: jasti/crossparser
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