Sunday, January 31, 2010

Rest Day

Saturday, January 30, 2010

Rest Day

A video to watch


Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

Friday, January 29, 2010

WOD

Five rounds for time of:

21 Push ups (chest to deck)
15 Med Ball Cleans 20lbs
9 Overhead Squats 95lbs

Compare to: 090924.



Mike and Mel working on the clean and jerk.

Thursday, January 28, 2010

WOD

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

Wednesday, January 27, 2010

WOD

Follow the warm up on the board

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Post time to comments.



Mike working the clean in todays WOD.



"The Ranger Challenge" Part 2, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


"Handstand WOD Demo" with Laurie Galassi, CrossFit Santa Cruz - video [wmv] [mov]

Tuesday, January 26, 2010

WOD


Follow the Warm up on the Board.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.



"Getting Open" with CrossFit Fenway, Part 2, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Great Athlete, Great Trainer" with Tanya Wagner, CrossFit Apex, who will be one of the featured speakers at FilFest 2010 - video [wmv] [mov]

Monday, January 25, 2010

WOD

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.



Javier working hard overhead.

Sunday, January 24, 2010

Rest Day

Saturday, January 23, 2010

Rest Day

Friday, January 22, 2010

WOD

Three rounds for time of:
50 Double-unders
50 Back extensions

Post time to comments.


Thursday, January 21, 2010

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

Post loads to comments.

Compare to: 090921



Dan Deadlifting 385lbs, what a beast!

Wednesday, January 20, 2010

WOD

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.



Melissa and Kara involved in a nasty bit of squats, pull up and push ups, Val is providing some motivation.

Tuesday, January 19, 2010

WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

Good Job yesterday way to go heavy!


Mike finishing up with 335 lbs.

Monday, January 18, 2010

WOD

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 090105.


Val on Bench Press with Casey spotting. Good Job Val!


"The Ranger Challenge" Part 1, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


"Headphone Guy" with CrossFit Apex - video [wmv] [mov]

Sunday, January 17, 2010

Rest Day

Saturday, January 16, 2010

Rest Day

Friday, January 15, 2010

WOD

As Many Rounds as Possible in 20 minutes of:

9 Push press 75 lbs
12 SDHP 75 lbs
24 Push ups

Post number of rounds completed:

Thursday, January 14, 2010

WOD

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

NSWAfghanistanHandstand_th.jpg

Enlarge image

US Navy, Afghanistan


"Getting Open" - CrossFit Fenway, Part 1 - a CrossFit Journal preview video [wmv] [mov]


"30 Back Uprises for Time" by Jeff MacRae, CrossFit PEI - video [wmv] [mov]

Wednesday, January 13, 2010

WOD

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 090724.



Val working on the Push Jerk


"Lunch at CrossFit Works" Ding Series Part 3, a CrossFit Journal preview video [wmv] [mov]


"Moe Kelsey Interview" Part 2, a CrossFit Journal preview video [wmv] [mov]

Tuesday, January 12, 2010

WOD

Three rounds for time of:

Walking lunge, 50 meters ( 1 down and back on the court)
Box Jumps 25
Run 200 meters (3 1/2 down and back on the court, not around)

Post time to comments.


Way to go Nate, Push Jerk 200lbs.!

Monday, January 11, 2010

WOD

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

Post loads to comments.

Compare to 090507.




Mike going into the catch, Jenica and Kara recovery from the WOD.




"Hip Prep" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Jason Khalipa, 155lb TGU - video [wmv] [mov]


Sunday, January 10, 2010

Rest Day

Saturday, January 9, 2010

Rest Day



Tanya Wagner on the 09 CrossFit Games - Part 3 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


A class with Rob Orlando, CrossFit Conan - video [wmv] [mov]

Friday, January 8, 2010

WOD

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

Post loads to comments.

Compare to 090512.


BU Crossfit will close at 2 pm today due to weather conditions. Get in and get your WOD in.



Mike and Val hammer the ring push ups.

"Getting Started" with CrossFit Verve, a CrossFit Journal preview video [wmv] [mov]

Chuck Liddell imitates Greg "Phenomunson" - video

Thursday, January 7, 2010

WOD

5 Rounds for time of:

9 Squat Cleans 135lbs
15 Ring Push ups

Post times to comments:

Wednesday, January 6, 2010

WOD

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Post time to comments.

Proulx034_th.jpg

Enlarge image

Lucas Proulx, Mindemoya, Ontario, Canada.


"Thrusters" with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]

Tuesday, January 5, 2010

WOD

As many rounds as possible in 20 minutes.

12 Pull ups
12 Box jumps

Post number of rounds to comments:

Monday, January 4, 2010

WOD

Overhead Squat 3-3-3-3-3 reps

Make sure you are moving into a full squat.

Post loads to comments.

Compare to: 091111

Sunday, January 3, 2010

Rest Day

Saturday, January 2, 2010

Rest Day

BaghdadJoshie09_th.jpg

Enlarge image

Sadr City, Baghdad


Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journal preview video [wmv] [mov]


Chris Spealler does "Angie" - video [wmv] [mov]


Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.

Friday, January 1, 2010

WOD

HAPPY NEW YEAR!

"Angie"

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

Post time to comments.

Compare to: 091116