Month: November 2012


As many rounds as possible in 12 minutes of:

5 med-ball cleans

Med-ball sprint

8 wall-balls

Med-ball sprint

5 box step-ups per leg

Row 300 meters

As of Nov. 5, registration is full. We will be running another session early in the New Year. Dates and times have not been set, but please email if you are interested.

CrossFit 204 will be presenting a five-session clinic on Olympic weightlifting led by top regional competitor and outstanding lifter Tyson Takasaki. Olympic lifting is fun, and it’s also key to success in CrossFit competition. Tyson’s aim is to help set yourself up for success in the New Year, whether you want to compete in CrossFit or Oly meets or you just want to get better with the barbell.

The clinic will start Nov. 10 and end Dec. 8, and all sessions will take place on Saturday afternoons at 12:30 p.m. at 483 Berry St. All sessions will be 90 minutes.

This clinic is for intermediate to advanced CrossFit lifters, and you should have some experience with the Olympic lifts. This course will cover more advanced technique with an aim of dramatically increasing your understanding of the quick lifts and giving you the tools to improve your numbers on the snatch and clean and jerk.

The sessions will be hands-on with lots of time on the platform, so plan to lift in each session.

Topics will include:

The three pulls

Finishing the pull

Correct bar path

Getting under the bar rather than pulling it higher


Drills to correct specific problems

Working with blocks

How and why to perform position snatches and cleans

Strength vs. speed

The cost for the five-session course is $105 (GST included), and space is limited to 10 people. Registration is now full.

One of the most popular workouts at our nameless bootcamp circa 2009 was the Dirty 30, of which there were several versions.

Just for Dale, today’s version is the classic prescription that became known as the 204 30 and contains the dreaded “3 laps of bear crawl,” which we’re recreating as 7 lengths across the gym. We did the math: it will be about 700 feet of burning, just like it was back in the day.

We did this one just before we moved into our new space: Workout: June 4, 2011.

Time to kick it old school.

The Classic AAC Dirty 30

30 push-ups

30 box jumps (24/20 inches)

7 lengths of bear crawl

30 sit-ups

30 pull-ups

30 wall-balls (20/14 lb., 10/9 feet)

30 kb swings (55/35 lb.)

30 burpees

30 triceps dips

30 squats