Foundations

The first CrossFit Journal article, Foundations, was published 10 years ago, on April 1, 2002, and the fitness world was forever changed.  It was written by CrossFit Founder and CEO Greg Glassman, who wrote all the content for the early editions of the Journal.  The first article was aptly named and went on to become a key part of the Level 1 Training Guide, the companion to the CrossFit Level 1 Seminar and the resource thousands of new CrossFit trainers turned to for answers.

The Garage Gym followed in September, outlining a facility almost completely unimaginable in a period characterized by Nautilus machines and plate stacks sliding silently on oiled rails. The Garage Gym contained everything needed to create a world-class strength and conditioning facility that was elegant in its simplicity and profound in its functionality. In fact, over 4,600 gyms around the world—and countless garages—now contain essentially the same equipment recommended in the original 12-page article.

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WOD – 12.28.2012

All Levels:

Skill/Strength work:  Jerk 7×1 heaviest possible

As many rounds as possible in 8 min. of:

3 deadlifts (205#/135#)

5 burpees

7 pull ups

- – - – - – - – - – - – - – - – -

Level One:

Skill/Strength work:  Jerk 7×1 heaviest possible

As many rounds as possible in 8 min. of:

3 deadlifts

5 burpees

7 pull ups

- – - – - – - – - – - – - – - – -

Teen:

Skill/Strength work:

3 sets of:

barbell presses x 5, rest 60 sec.

250m row, rest 60 sec.

WOD

4 rounds for time of:  (Teams of 4)

12 burpees

12 kettlebell swings

12 box jumps (20/18)

12 abmat sit ups

Finisher:  3 sets of max effort plank holds

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