Sunday, February 28, 2010

Rest Day

CONGRATULATIONS to the Bellevue University Basketball team, MCAC Tournament Champions!

Saturday, February 27, 2010

Rest Day

Good Luck to the BU Bruins in the MCAC Championship Game.


Look a perfect squat at age 2 Alex and Mike

Friday, February 26, 2010

WOD

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

Try to increase the load on each of the fifteen sets.

This was the 2nd WOD at BU CrossFit, look back at some of those times, man we were slow and weak then.

BU CrossFit will close at 12:00 pm to prepare for the MCAC Conference tournament.

Post loads to comments.

Compare to 080616.

Remember this, Allie, Val and Melissa on a summer day of May of 2009.


"Preparation" with top performers from the 2010 CrossFit Games Midwest Sectionals - video [wmv] [mov]

Thursday, February 25, 2010

WOD

Five rounds for reps of:

1 min Wall ball shots, 20 pound
1 min rope pulls 12k kettlebell
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

BU CrossFit closed tomorrow at 12:00pm due to Conference tournament.


Roxanne and Hana loving the WOD at BU CrossFit.
initiates in the direction of the finger tips.


"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]


SacTown Showdown at CrossFit East Sacramento - video [wmv] [mov]


"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin

Wednesday, February 24, 2010

WOD

As many rounds as possible in 20 minutes of:

95 lb Thrusters, 7 reps
1 1/2 pood Kettle bell swings, 14 reps
Run 200m (4 up and backs on the court)

Post the number of rounds to comments:



Val and Kara squatting at BU CrossFit.

Tuesday, February 23, 2010

WOD

"CrossFit Total"

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

Post total to comments.

Compare to 091013.


Jenica and Val getting into their rowing at BU CrossFit.



"Isolation:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

Monday, February 22, 2010

WOD

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

HeroGarrettTLawton1_th.jpg

Enlarge image

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Sunday, February 21, 2010

Rest Day

Saturday, February 20, 2010

Rest Day

Friday, February 19, 2010

WOD

5 Round for time of:
12 Front squat 135lbs
21 Pull ups

Post your time to comments:

Compare to: 091125

Kyle is enjoying meeting Lynda at BU CrossFit.

Thursday, February 18, 2010

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to: 090812

TheHookGrip_th.jpg

Enlarge image

The hook grip.


"Tailoring Your Coaching:" The SLC Ding Series Part 1, a CrossFit Journal preview video [wmv] [mov]


The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]

Wednesday, February 17, 2010

WOD



Val and Jenica enjoying another day at BU CrossFit.

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Tuesday, February 16, 2010

WOD

Row 500 meters
21-15-9
Pull ups
Overhead squats 95 lbs
Row 500 meters

Monday, February 15, 2010

WOD

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

Sunday, February 14, 2010

Rest Day

Saturday, February 13, 2010

Rest Day

Friday, February 12, 2010

WOD

Today your WOD will be to work on the movements you wish to improve (the movements you don't like) I will be available to work with you from 8-11. The gym will be open until 5pm as usual.
So work on the HSPU, Pull ups, Overhead Squats, Cleans, Muscle ups, etc...
Do the CrossFit Warm up before you start.

See you tomorrow!

Steve quickly works the wall ball shots, Love it Steve!

"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]

Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]

Thursday, February 11, 2010

WOD

5 Rounds for time of:

Run 400m
95 pound Power clean, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

I thought I would add some color since we haven't seen anything but white for months.

BU CrossFit


"Transmission:" At the chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]


Kirkland CrossFit Workout - video [wmv] [mov]


Wednesday, February 10, 2010

WOD

For time:

50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.



Mike doing ring dips.

Tuesday, February 9, 2010

WOD

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

ChalkPullingLandingStances_th.jpg

Enlarge image

Weightlifting pulling stance and landing stance.


"Learning the Front Lever" with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]


Laura DeMarco 370lb Deadlift - video [wmv] [mov]

Monday, February 8, 2010

WOD

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

HeroStephenBouzanez_th.jpg

Enlarge image

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Sunday, February 7, 2010

Rest Day

Saturday, February 6, 2010

Rest Day

Friday, February 5, 2010

WOD

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to: 090910

Thursday, February 4, 2010

WOD

5 Round for time of:
12 Front squat 135lbs
21 Pull ups

Post time to comments:

Compare to: 091125


Steve getting into the box jumps as he tackles "Kelly"

Tuesday, February 2, 2010

WOD

"Kelly"

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 090602.

GaddEndlessClimbByBeissel_th.jpg

Enlarge image

Will Gadd, the Endless Ascent, by James Beissel.


WOD

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.

Monday, February 1, 2010

WOD

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.


"Megan and Chyna Workout" at CrossFit Unlimited, a CrossFit Journal preview video [wmv] [mov]


Workout Demo with Rory McKernan at CrossFit North Santa Cruz - video [wmv] [mov]