Friday, July 31, 2009


5 rounds for time of:

Walking Lunge 100 feet w/ 25lbs plate overhead
Push Press 75lbs 15 reps

Post time to comments:

Those of you who I ordered a shirt and didn't pay. You have until next Tuesday at Noon or I will release them to first come first serve for $15.

Crossfit 101 course August 5th at 6 p.m. send an e-mail if you wish to enroll.

Thursday, July 30, 2009



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.

Compare to: 090107

Wednesday, July 29, 2009


Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 Kettlebells swings 1 pood
10 Push ups

Post rounds completed to comments.

Tuesday, July 28, 2009


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.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

If you see something wrong with this front squat post it to comments.

Compare to: 090102

Monday, July 27, 2009


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: 090609

Sunday, July 26, 2009

Rest Day

Saturday, July 25, 2009

Rest Day

Pick up your T-shirts I do have a few extra in size Large.

Friday, July 24, 2009



Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to: 090324

The new BU CrossFit T-shirts are in, see Mike before Noon Friday! If you want them for the Weekend.

Jessica and Ali take on "DT" while Doddsy admires BU CrossFit women working it out!

The Deadlift Part 2 by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

Thursday, July 23, 2009



Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to: 090414

Micha and Melissa hustling back to the bar for more front squats!

Wednesday, July 22, 2009


7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)

Post time to Comments:

Jill working through a solid day with the Deadlifts

2009 CrossFit Games Overview by Marty Cej and John Buffone - video [wmv] [mov]

May 30th, 2007 by Mehdi

Rezazadeh Front SquatI used to Back Squat. A year ago I stopped. Of course I needed a lower body exercise. I choose the Front Squat.

This article will give you the reasons why I choose this exercise:

7 benefits of the Front Squat.

1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:

  • Less hip involvement because of the upright position
  • Less stable position: shoulders hold the bar using your back muscles

This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.

2. Less Spinal Flexion
. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.

5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.

7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.

Thanks to CrossFit by Overload for the Front Squat wisdom

Tuesday, July 21, 2009


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

Post loads to comments.

Compare to 090601.


Enlarge Image

Affiliate teams racing to the finish at the 2009 CrossFit Games.

Monday, July 20, 2009


Run 5 K

Post time to comments.

Compare to 090618.


Enlarge image

CrossFit Certification Seminars: Rogue Fitness and GSX Athletics

"A Day at the CrossFit Games" by Spencer Hall - Sporting News

2009 CrossFit Games Program

Joe Westerlin, CrossFit Omaha, "On Injury" - video [wmv] [mov]

Sunday, July 19, 2009

Rest Day

Saturday, July 18, 2009

Rest Day

Friday, July 17, 2009


30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to: 090204

Micha knows Thrusters, I can't wait until he meets "Fran".

Mikko Salo, 2009 CrossFit Games Champion - video by CrossFit by Overload [wmv] [mov]

"The Press" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

Thursday, July 16, 2009



5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to: 090403

Eric mashing the Thrusters, Bridgette admires the WOD in back.

2009 CrossFit Games Final Event Highlights - video [wmv] [mov]

Wednesday, July 15, 2009


Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 090331


Enlarge image

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

2009 CrossFit Games, "Sweet 16" - video [wmv] [mov]

Tuesday, July 14, 2009


Four Rounds for time of:
Run 400m
40 push ups (True push ups, chest to deck)

Post time to comments:

Mike Livergood enjoying Pike's Peak in the distance.

Monday, July 13, 2009


Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to: 090514

Mike's almost got it, just a little bit more, CrossFit Rocks! This was going to be used for the WOD but it wouldn't fit in my truck.

Sunday, July 12, 2009

Rest Day

Jake and Matt in the Ute Native American's back yard.

Saturday, July 11, 2009

Rest Day

Mike Livergood at the summit of Pikes Peak 14,110 ft.

Friday, July 10, 2009


13 pull ups
13 kettlebell swings 16k
13 box jumps

As many rounds as you can in 20 minutes.

Post number of rounds to comments

Compare to: 080704

Thursday, July 9, 2009


5 rounds for time of:

31 Wall balls 20lbs
12 Deadlifts 185lbs/155lbs

Post time to comments:

I wish we all could get along!

Wednesday, July 8, 2009


Front Squat

Post loads to comments:

Compare to: 090505

Tuesday, July 7, 2009



Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.


Enlarge image

Major Donald Clarkson, Centurion CrossFit Fort Hood, 1st place Combat Rifle Individual Event, 2009 Phantom Warrior Marksmanship Competition.

Rowing Lessons with Chris Wilson Part 1: Maximizing Length by CrossFit Again Faster - video [wmv] [mov]

Monday, July 6, 2009



75 pound Power snatch, 75 reps for time.

Post time to comments.

"Randy" by LAPD SWAT - video [wmv] [mov]

American Hitmen

Sunday, July 5, 2009

Rest Day

Saturday, July 4, 2009

Rest Day

Have a Great Independence Day!

Take a moment and remember those who helped us gain and maintain our Independence.

Declaration of Independence

In Congress, July 4, 1776, a declaration by the representatives of the United States of America, in General Congress assembled.
In Congress, July 4, 1776, a declaration by the representatives of the United States of America, in General Congress assembled.
Philadelphia: John Dunlap,
July 4, 1776.
Broadside Collection,
Rare Book and
Special Collections Division

On July 4, 1776, the Second Continental Congress, meeting in Philadelphia in the Pennsylvania State House (now Independence Hall), approved the Declaration of Independence, severing the colonies' ties to the British

Library of Congress web site

Friday, July 3, 2009


5 Rounds for time of:
30 Push ups
40 Squats
Walking Lunge 100m

The Gym is closed today to observe July 4th.

Post time to comments:

Kara at BU CrossFit

Thursday, July 2, 2009


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to: 090108

Wednesday, July 1, 2009


Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Val cooling down with some GH situps.

Lunchtime Snatching Session Part 2 with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Road to the 2009 CrossFit Games: Josh Everett on weight, fairness,