Tuesday, June 30, 2009



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I have reorganized the gym, I hope you like the new look!

Compare to 090202.

Ali back with a vengence!

Teaching the Kipping Pull-up by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Rob Orlando: 2009 CrossFit Games Competitor - video [wmv] [mov]

Monday, June 29, 2009


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.

Compare to 081229.


Enlarge image

Neil Amonson, CrossFit 801, 2009 CrossFit Games Entertainment

"The Squat: All about Hips and Knees" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

Road to the 2009 CrossFit Games: Caity Matter - video [wmv] [mov]

Sunday, June 28, 2009

Rest Day

Saturday, June 27, 2009

Rest Day

Friday, June 26, 2009


6 rounds for time of:

9 dumbell snatch 30 lbs. Right hand
15 Kettlbell swings 1pood
9 dumbbell snatch 30 lbs. Left hand
15 Kettlebell swings 1 pood

Compare to: 090422

Thursday, June 25, 2009


5 Rounds for time:

25 Push ups
19 Wall Balls 20lb
13 Back extensions
7 Thusters 95lb

Post your time in comments:

Compare to 080702

Wednesday, June 24, 2009


Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Post weight in comments

Compare to: 080617

Tuesday, June 23, 2009


Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.


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2009 Limited Edition July 4th Shirts

Rachael Medina vs Jenn Hunter - video [wmv] [mov]

Monday, June 22, 2009


For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.


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Chris Stroud, CrossFit One World

"How Did We Get Here?" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Sunday, June 21, 2009

Rest Day

I will be at Scout Camp with my son this week help each other out, keep posting comments.
Take some pictures and e-mail them and I will put them up.
Have Fun!

Saturday, June 20, 2009

Rest Day

Friday, June 19, 2009


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to: 090407

Thursday, June 18, 2009


Run 5K

Post time to comments:

Compare to: 090525

Joe Westerlin, CrossFit Omaha - video [wmv] [mov]

2009 CrossFit Games Prizes Announced

Wednesday, June 17, 2009


Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.


Enlarge image

Combat CrossFit: Ishtar Gates, Babylon Ruins, Al-Hilla, Iraq

"Training Through Acute Injuries Part 2" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Tuesday, June 16, 2009


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Pull up bar will be moved inside about Noon, help would be great.

Post time to comments.

Compare to 090415

Mike testing out the pull up bar and it worked great today!

Monday, June 15, 2009


Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to: 090406

Thanks Matt! Without you we wouldn't have got it done.

Sunday, June 14, 2009

Rest Day

Dan, painting the pull up bar. Thanks Dan!

Saturday, June 13, 2009

Rest Day

Meet @ the Gym at 9 a.m to work on the Pull ups.

Friday, June 12, 2009


Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Nate and Mike road trippin out to North Platte NE.
Let me know if you want to help with the set up and painting of the pullup bar.

Thursday, June 11, 2009


Squats Cleans


Post loads to comments:

Compare to:090421

BU CrossFit would like to extend a huge THANK YOU to JD Kirkland for building our awesome pull bars.

Wednesday, June 10, 2009


4 rounds for time of:
Run 400m
15 reps Push press 75lbs
5 kettlebells swings 1 1/2 pood (24k)

post time to comments:

Compare to: 090320

Doddsy working with Cindy and Nate tackling Mary.

Tuesday, June 9, 2009


We need some help in the morning moving the leg press to it new home to make room for the new pull up bars. (Part of your CrossFit Warmup)!

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


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: 090513


Enlarge Image

Cleaning up after a CrossFit Games Qualifier: Moving the pull-up bars back to their spot at Albany CrossFit.

"Squat Depth" by Mark Rippetoe - video [wmv] [mov]

Workout on the Strip - video [wmv] [mov]

Monday, June 8, 2009


Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments.

Doddsy mixin some CrossFit into his day!

Sunday, June 7, 2009

Rest Day

Saturday, June 6, 2009

Rest Day

Friday, June 5, 2009


Today come in and work on technique.
Most of you know your weaknesses, say overhead squat, work with the PVC or the bar.
Pull ups, hip extension etc.
Do the CrossFit warm up and then clean up the rough edges. The cleaner the technique the faster you will go when the clock is watching!

"Why Functional Movements" by Pat Sherwood - video [wmv] [mov]

Thursday, June 4, 2009


5 rounds for time of:
31 Squats
21 Kettle bell swings 11/2 pood
11 Push ups

Post time to comments:

Melissa, Jessica, Nate and Eric relax after a some tough WOD's this week.
Jill is learning the difficulty of such a simple lift.

Wednesday, June 3, 2009


BU CrossFit BBQ at 6pm in the Park on Betz Rd. Potluck

Overhead Squat
5-5-5-5-5 reps

Post loads to comments:

Bridget and Steve mashing through Kelly. Yes, Bridget you really are working hard!

Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005

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.

Tuesday, June 2, 2009



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to: 090203

BBQ on Wednesday at 6:00 p.m. meet in the park on Betz Rd. I'll bring the burgers. Potluck leave in the comments what you will bring.

Carlos having a good day with the Deadlift!

Monday, June 1, 2009


Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 090429.

Steve enjoying another day at BU CrossFit.

2009 CrossFit Games Canada West Regional Qualifier Day 2 - video [wmv] [mov]