Rest Day

Rest Day

CrossFit BBQ

Next Wed at 6:00 pm

Stay tuned for location

"The Squat: Actively Maintained Lumbar Support", Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

WOD

AMRAP in 20 minutes of:

Remember Crossfit Warm up!

5 HSPU
10 95 lb Thrusters
Run 200m (out to the fire hydrant and back)

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CrossFit Kids with Eric Oconnor, CrossFit Park City - video [wmv] [mov]

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Lunchtime Snatching Session with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

5 rounds for time of:

Front squat 6 reps, 135 lbs (From the floor)
Ring Dips 24 reps


Melissa, Angie's push ups way to work it out!

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2009 CrossFit Games Rocky Mountain Regionals Women's Competition - video [wmv] [mov]

WOD

"Angie"

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

Post time to comments.

Compare to 090420.

Jill deadlifting, not a bad start!

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Shoulder Impingement Checklist by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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CrossFit Copenhagen - video [wmv] [mov]

WOD

"CrossFit Total"

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

Post total to comments.

Compare to: 090126

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Grace and CrossFit RRG - video [wmv] [mov]

WOD

Run 5 K

Post time to comments.

Compare to: 090408

David, Zach, Kara, Jill, and Val relaxing as Allie contemplates her weekend.

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"Running as a Skill" with Brian Mackenzie by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

"The Squat: Actively Maintained Lumbar Support", Mark Rippetoe, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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CrossFit Heros - video [wmv] [mov]

Rest Day

WOD

Three rounds for time of:

15 SDHP 75lbs

9 Push Press 75lbs

Run 400m

David ready for the next WOD. Have safe travels.

WOD

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

Tom chilling after another WOD.

Enlarge image

"Every Second Counts" Now Available! - video [wmv] [mov]

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"Explosive Knees" by Tony Blauer - video [wmv] [mov]

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"Sticking Points" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

WOD

Remember your CrossFit Warmup.
This is a great outdoor WOD.

Four rounds for time of:

25 Wall balls (20 lb)
25 Push ups
Run 400m
You have to touch the wall ball to finish.


Enough said!

WOD

3 rounds for time of:

10 Chest to Bar Pullups
10 Front squats, 165 lbs (105 lbs)
10 Burpees


Melissa, Val and Ali having some fun after the WOD!

WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Enlarge image

Shoulder Impingement by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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Long Distance Race Recovery by Carl Borg, CrossFit Running and Endurance Sports Training Seminar by CrossFit Again Faster - video [wmv] [mov]

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"The CrossFit RRG will be formed!"

Rest Day

Rest Day

WOD

Backsquat
5-5-5-5-5

Compare to: 090205


Pricilla enjoying a post workout snack

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Hip extensions

Post time to comments.

Compare to 090128.

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Skill Transfer Exercises by Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

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Please join us in sponsoring Keith Zeier, a wounded veteran and Reconnaissance Marine, in running the Keys 100, a 100 mile ultramarathon. Keith is running as a fundraiser for the benefit of the Special Operations Warrior Foundation.

WOD

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090211

Enlarge image

CrossFit El Paso

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"Bad" CrossFit Training, Greg Glassman, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

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"The Kettlebell Swing" with Jeff Martone, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

If you have questions today send me a text, I will be out of town.

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CrossFit Ar Ramadi

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"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv] [">mov]

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2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to: 081230

Rest Day

Rest Day

WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to: 080918

Dave meets "Hansen" we had to mop up all the sweat!

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"Burgeners do Grace" by CrossFit by Overload - video [wmv] [mov]

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2009 NorCal Regional Qualifiers Men's Finals, CrossFit Games Preview - video [wmv] [mov]

WOD

Push Jerk
1-1-1-1-1-1-1

Compare to 090226

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Andy Petranek, CrossFit Los Angeles, on CrossFit RRG by CrossFit by Overload - video [wmv] [mov]

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Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

WOD

Three rounds for time of:
Run 200m with 20lb Med ball (run in the grass in a straight line to the fire hydrant and back 200m.)
25 Double unders
25 Sit ups

All outdoors!

Post your time to comments:


Dan mastering his overhead squat a few days ago!

WOD

Front Squat
3-3-3-3-3

Compare to: 090326


Val and Kady working through "Hansen", welcome back Kady! Sorry about the blur you were moving pretty fast!

Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

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Todd Widman Q&A on The CrossFit Risk Retention Group - video [wmv] [mov]

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"Catching up with Annie Sakamoto", 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

WOD

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Rest Day

Rest Day

Free Elements class II Saturday at 10:30 a.m. Bring a friend.
I hope to see you there.

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare: 080819

Dan, Glad to see you back!

CrossFit Los Angeles, "Tabata This" Challenge - video [wmv] [mov]

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American Society of Exercise Physiologists Presentation by Greg Glassman, CrossFit Journal