WOD

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

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Compare to: 081103

I hope FGB was a great time for everyone. don't forget to post your scores.
A lot of new crossfitters welcome them to the fun!

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081112.




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Kyle Maynard Addresses the Warrior Transition Battalion by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

Rest Day

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Rachael Medina on the Deadlift by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

Rachel was one of my coaches in San Diego! A real cool crossfitter!

WOD

CrossFit Warmup followed by,

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Vocabulary and Terms Part 2 by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

WOD

Front squat 3-3-3-3-3 reps

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Compare to: 090224


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"Kyle Maynard: Jawbreaker" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]


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"On the Road to the 2009 CrossFit Games", Jocelyn Secundi, CrossFit Milford by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to: 080808

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to: 081107

Dan and Ian relaxing in the gym

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Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Photo by Dan Olmstead
Mike and a new personal best in clean and jerk 195lbs.

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"The Zone Chronicles with Pat Sherwood: LAX", CrossFit Journal Preview - video [wmv] [mov]

Rest Day

Rest Day

WOD

4 rounds for time:

run 400m
15 reps Push press 75lbs
5 kettlebells swings 1 1/2 pood (24k)

post time to comments:

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

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Compare to 090310

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"The Jolie Diaries: Correcting the Press", by CrossFit by Overload,CrossFit Journal Preview - video [wmv] [mov]

WOD

Run 5K

Post time to comments:

Compare to: 090109

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Practice CrossFit gettin' up for the St. Patrick's Day WOD/festivities yesterday.

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We have to show this stuff because, quite honestly, who else does this? Do you really know of a group of people (not CrossFitters) who got all excited yesterday to gather together, wear green, and do a strenuous workout like Murph? Are we nuts? Or have we just found what we've been looking for all our lives?

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More of the green and the fun! CrossFit Hickory, some bagpipes, and a kilt present "McFran": Video.

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

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"Perfume Analogy", CrossFit Nutrition Certification Seminar - video [wmv] [mov]

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WOD

Five rounds for time of:

155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
I will show you our the sub on the rope climb.
Yes, I'm back.

Post time to comments.

Rest Day

Rest Day

WOD

5 Round for time:

30 Wall Balls 20lbs

30 Kettlebells swings 16k

Run 400m, 7 laps on court (up and back equals 1)

Compare to: 081231

WOD

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

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Compare to: 081224

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"Every Second Counts", OPT Trailer - CrossFit Games

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Chuck Carswell, 2009 CrossFit Games Part 2, CrossFit Journal Preview - video [wmv] [mov]

WOD

Complete as many rounds as you can in thirty minutes of:
Five push ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

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CrossFit Bogota

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"Muscles of the Pelvis" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post the number of rounds completed:

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2009 Limited Edition St. Patty's Day Shirt, CrossFit Store

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CrossFit Level 2 Certification Review with Matt Swift - video [wmv] [mov]

WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

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Eva Claire Synkowski, 2009 C.R.A.S.H.- Bs

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"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]

Rest Day

Rest Day

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 081210

BU CrossFit, Bellevue NE, You want it, come and get it!

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"The Games and Competition", CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]

WOD

"Helen"

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

Post time to comments.

Compare to: 090123

Ian catching up after Barbara.

Chuck Carswell, 2009 CrossFit Games, CrossFit Journal Preview - video [wmv] [mov]

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Erin Cianciolo vs Fran, 2009 CrossFit Games

WOD

Overhead squat 3-3-3-3-3 reps

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Compare to: 090114

Baky is back! Hmm, did Barbara do something to your hand?

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.

WOD

"Barbara"

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.

Compare to: 090127

"Hmm Olmy isn't putting out, is he?" Front Squats another chink in his armor!

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Muscle Actions Part 1 by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

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PNF Demo by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

Rest Day

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David Sailor, Basse-Terra Island

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The Boz and Todd Experience Part 2 Episode 6, CrossFit Journal Preview - video [wmv] [mov]