Friday, October 31, 2008


Happy Halloween

4 rounds for time:

Run 400m
25 Push press 75lbs.
12 Kettlebell swings 1 pood (16k)

Post time to comments:

It is great to see everyone in the gym! The bigger the better, don't forget to post your times here.

Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina

"Halloween Throwdown", CrossFit by Overload and US CrossFit - video [wmv] [mov]

Thursday, October 30, 2008



For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to:  080822

Post time to comments.

"Boz and Todd Coach a Warm-up", CrossFit Journal Preview - video [wmv] [mov]

Wednesday, October 29, 2008


Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Ask for assistance on technique today.

A great workout to watch, enjoy.

Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv] [mov]

Tuesday, October 28, 2008



21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Monday, October 27, 2008


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


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CrossFit Certification Seminar: April 15, 2005, CrossFit Journal Preview - video [wmv] [mov]

if you are new to CrossFit work on areas you are weak on today, examples head stand push ups, overhead squats, pull ups, etc. Everyones warm is still the CrossFit warmup. Only do the CrossFit total if you have a good idea of your 1 rep lift.

Sunday, October 26, 2008

Rest Day

A great picture of a great Overhead Squat, Nicole Carrol is one of CrossFit's great coaches Crossfit HQ Director of Training, These movements take a tremendous amount strength as she can do her body weight. Check out the crossfit radio in the CrossFit Journal they did a great interview.

Saturday, October 25, 2008

Rest Day

By Greg Glassman

August 01, 2005

PDF Article

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn. 

Friday, October 24, 2008


Four Rounds for time:

20 Deadlift 135lbs.
15 Box Jumps
10 Push ups
5 Pull ups

Thursday, October 23, 2008


Overhead squats



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Outtake: "Every Second Counts", Burg instructs Gillian, CrossFit Journal Preview - video [wmv] [mov]

What happened to the ESB BU crossfitters? Post a comment if you have seen them

Wednesday, October 22, 2008


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16K)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare to:  080922

Post time to comments.

Tuesday, October 21, 2008


Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Compare to 080608.


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Josh Everett, "King Kong" - video [wmv] [mov]

Help each other out I will be out of town with soccer today. This WOD was done in early June if you wish to check out how you compare.

Monday, October 20, 2008


Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments. 

Sunday, October 19, 2008

Rest Day

Saturday, October 18, 2008

Rest Day

Just another day at BU CrossFit. Jesse finishes another WOD, GHD situps kicked my _ss!

The new T-shirts are about ready let me know if you want to buy one. I will only make up the number requested

"Filthy Fifty", CrossFit Camp Pendleton - video [wmv] [mov]

Friday, October 17, 2008


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday, October 16, 2008


For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments. 

CrossFit HQ Pull-up Bar Innovation - video [wmv] [mov]

Wednesday, October 15, 2008


Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

This was one of our first workouts.

Post time to comments.

Compare to 062408

Tuesday, October 14, 2008


Deadlift 3-3-3-3-3 reps

Post loads to comments. 

First CrossFit Cert - Anaerobic vs Aerobic , CrossFit Journal Preview - video [wmv] [mov]

Monday, October 13, 2008


"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.


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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Sunday, October 12, 2008

Rest Day

Thomas enjoying burpees last week, we all love burpees what was it 115 total!

Saturday, October 11, 2008

Rest Day

I  thought I give you something else to check out on a rest day, Sunday CrossFit radio tune in, thanks to everyone visiting and working out it was a great week!


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"Coaching the Elderly" by Jim Baker, CrossFit Journal Preview - video [wmv] [mov]

CrossFit Radio Special 3.5 - "Addressing the Boyle Rant", CrossFit Journal

Friday, October 10, 2008



Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]


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Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. 

Thursday, October 9, 2008



Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.


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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

I know I have quite a few on this web site leave a comment, share your workouts, say Hi, just don't be shy.

Wednesday, October 8, 2008


Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to: no post made on previous Sept. 4th workout.

Which one of these CrossFitters met Mr. Pukie? Post your thoughts.

Tuesday, October 7, 2008


Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments. 

"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]

Monday, October 6, 2008



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Sunday, October 5, 2008

Rest Day

Saturday, October 4, 2008

Rest Day

Friday, October 3, 2008


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.

Let's take this one outside!

Use as many sets each minute as needed.

Robb Wolf on Zone Fat Blocks - video [wmv] [mov]

Post number of minutes completed to comments.

Thursday, October 2, 2008



Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

"Every Second Counts - The Movie", Out Take: Josh Everett - video [wmv] [mov]

Wednesday, October 1, 2008


Push Jerk 5-5-5-5-5 reps

Post loads to comments.


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CrossFit London, Ontario

"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.