Friday, April 30, 2010


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.


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For wallball shots, the hips generate the primary upward momentum on the medicine ball; the arms are follow-through.

"Implementing the WOD" with Tanya Wagner, a CrossFit Journalpreview video [wmv] [mov]

The top Mountain Sectionals athletes prepare for the North Central Regionals this weekend - video [wmv] [mov]

Athletes to Watch at this weekend's North Central Regionals!

"Progress in industry depends very largely on the enterprise of deep-thinking men, who are ahead of the times in their ideas."
- Sir William Ellis

Thursday, April 29, 2010


Five rounds for time of:

11 Toes to bar
9 Overhead squat 95lbs
6 Push Press 95 lbs

Post time to comments

Compare to: 091014

Wednesday, April 28, 2010


Front squat 3-3-3-3-3 reps
Post loads to comments.

Dave Lipson 330, 350, 375, 405, 416.

Compare to 100324.


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In the muscle-up, your thumbs should contact the upper pec, and then stay in contact above the nipple line until you're over the rings.

"No Snow? No Problem!" with Concept2 by CrossFit Again Faster, aCrossFit Journal preview video [wmv] [mov]

Neal Maddox, first overall at the Northern California Sectionals - video [wmv] [mov]

Dave Lipson does today's WOD at Hybrid (and dedicates the effort toAmanda Miller) - video [wmv] [mov]

"We will often find compensation if we think more of what life has given us and less about what life has taken away."
- William Barclay

Tuesday, April 27, 2010


For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan 13:15, Miranda Oldroyd 15:00. Post time to comments.

Compare to 080827.


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Amanda Miller July 16, 1985 - April 23, 2010

"Specialization: Travis Bagent vs. Devon Larratt" a CrossFit Journalpreview video [wmv] [mov]

Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov]

James Hobart and the CrossFit New England crew do today's WOD byCrossFit Again Faster - video [wmv] [mov]

Monday, April 26, 2010


For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

Melissa enjoying another great day at BU CrossFit.

Announcing the 2010 CrossFit Games! - video [wmv] [mov]

"A Violent Agreement" Part 4 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video ... [wmv] [mov]

"The Cause of the Earth's Climate Change is the Sun" by Dr. Jeffrey A. Glassman.

"Truth is the daughter of time, not of authority."
- Francis Bacon

Sunday, April 25, 2010

Rest Day

Saturday, April 24, 2010

Rest Day

Friday, April 23, 2010


Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36.

Post time to comments.

Steve dominating the Pull ups at BU CrossFit.

Kimo Kockelman, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals

"The Finer Points of Tire-Flipping" with Kurtis Bowler, a CrossFit Journalpreview video [wmv] [mov]

Beyond the Body by Louis Hayes

Melissa Kiel prepares for the Southeast Regional by CrossFit Again Faster - video [wmv] [mov]

Dave Lipson - 2:57 on today's WOD - video [wmv] [mov]

Air squats too hard? Try Guided Assistance Technology!

Thursday, April 22, 2010


Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42.

Post load and time to comments.

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In the snatch and clean, there is a counterproductive tendency, particularly among strong athletes, to pull the barbell up with the arms instead of relying on the force of the much more powerful hips.

"Running a (One Car) Garage Gym" with Joe Venuti by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

The Men's CrossFit Football Total at the BC Sectionals - video [wmv] [mov]

Rob Orlando 405lbs on today's WOD - video [wmv] [mov]

From the Vault: Ring Dip Standards video [wmv] [mov]

"What do we live for, if it is not to make life less difficult for each other?"
- George Eliot

Wednesday, April 21, 2010


As many rounds as possible in 20 minutes.
6 Hand stand push ups
Run 200m, (out to the hydrant and back)
12 Pull ups

Val doing kettle bell swings at BU CrossFit

Tuesday, April 20, 2010


Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.


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Taz Venter, CrossFit New Zealand, 2010 CrossFit Games Northern California Sectionals.

"Data Driven" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Miranda, Tommy and Ben doing today's WOD - video [wmv] [mov]

Highlights from Day 2 of the Northern California Sectionals - video [wmv] [mov]

"Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
- L.G. Elliott

Monday, April 19, 2010


3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

"Constantly Varied Programming" with Dave Castro, a CrossFit Journal preview video [wmv] [mov]

Candice Ruiz prepares for the South Central Regionals - video [wmv] [mov]

"Parallette Shoot-through" with Jeff Tucker - video [wmv] [mov]

Sunday, April 18, 2010

Rest Day

Saturday, April 17, 2010

Rest Day

Friday, April 16, 2010


Four rounds for time of:
Row 500 meters
Rest 3 minutes

David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments.


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Little Miss Mathes, Age 8

"A Violent Agreement" Part 3 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Workout 'B' from the NorCal Sectionals - video [wmv] [mov]

"For my part, I rather distrust men or concerns that rise up with the speed of rockets. Sudden rises are sometimes followed by equally sudden falls. I have most faith in the individual or enterprise that advances step by step. A mushroom can spring up in a day; an oak takes 50 years or more to reach maturity. Mushrooms don't last; oaks do. The real cause for an enormous number of business failures is premature over-expansion, attempting to gallop before learning to creep. Sudden successes often invite sudden reverses."
- B.C. Forbes

Thursday, April 15, 2010



Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.


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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Wednesday, April 14, 2010


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments.

Compare to 091109.


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In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.

"HQ Trainer Box-Squat Session" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

South Beach Workout from FilFest 2010 - video [wmv] [mov]

Laurie Galassi from CrossFit Santa Cruz - 22:12 on today's WOD - video [wmv] [mov]

"Our delight in any particular study, art or science rises in proportion to the application which we bestow upon it. Thus, what was at first an exercise becomes at length an entertainment."
- Joseph Addison

Tuesday, April 13, 2010



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

Post time to comments.

Compare to 100101

Monday, April 12, 2010


Snatch balance 1-1-1-1-1-1-1

Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

Mike Livergood smoking through some pull ups at BU CrossFit.

"A Day in the Life of a Starr" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

From the Vault - Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CrossFit Thunder helps raise money for the families of the West Virginia mine disaster.

"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford

Sunday, April 11, 2010

Rest Day

Saturday, April 10, 2010

Rest Day

Friday, April 9, 2010


For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Val with 105lbs as she takes on D.T. at BU CrossFit.

"Training for the Knowable" with Cam Birtwell, a CrossFit Journal preview video [wmv] [mov]

Women's Highlights from the New England Sectionals, by CrossFit Again Faster - video [wmv] [mov]

"Some of us will do our jobs well and some will not, but we will all be judged by only one thing: The result."
- Vince Lombardi