Wednesday, June 30, 2010



Post loads to comments:

Val enjoying an outdoor WOD at BU CrossFit.

Tuesday, June 29, 2010


1. Max Pull ups

2. 5 Rounds for time of:

40 Double Unders
30 Box Jumps (24, 20)
20 KB Swings (53, 35)

Thanks to CrossFit New England for this WOD.

Doddsy at BU CrossFit.

Monday, June 28, 2010


Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Post time and load to comments.


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Travis Janeway, CrossFit X, Bellingham, WA.

"Beating the Streets With Steve's Club" by CrossFit Again Faster,CrossFit Journal preview video [wmv] [mov]

The Affiliate competition at the Southeast Regional - video [wmv] [mov]

Rob Orlando and Dave Lipson on today's WOD - video [wmv] [mov]

Tommy Hackenbrook on today's WOD - video [wmv] [mov]

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments."
- Thomas Jefferson

Sunday, June 27, 2010

Rest Day

Saturday, June 26, 2010

Rest Day

Friday, June 25, 2010


Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.

Compare to 100329.


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Kate Rawlings, Julie Foucher and Christy Phillips (3rd, 2nd and 1st place overall at the Central East Regionals), District CrossFit

"Real Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"All Over the Map: Phillips and Hendel" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Cleaning with Lindsey Smith, Kristan Clever and Miranda Oldroyd - video [wmv] [mov]

Interview with Lindsey Smith - video [wmv] [mov]

2010 Games Women's Epic Matchups: 1. Carey and Kristan, 2. Annie and Lindsey, and 3. Christy and Heather.

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a do them right all the time. Winning is a habit. Unfortunately, so is losing."
- Vince Lombardi

Thursday, June 24, 2010


Overhead Squats

Post loads to comments

Wednesday, June 23, 2010


3 rounds for time of:
50 lb dumb bell thrusters 15 reps
30 GH sit ups

Tuesday, June 22, 2010



Five rounds for time of:
Run 800 meters
Rope Pull, 5 ascents with 12 k kettlebell
50 Push-ups

David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments

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Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Monday, June 21, 2010


Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Sunday, June 20, 2010

Rest Day

Saturday, June 19, 2010

Rest Day

Friday, June 18, 2010


5 Rounds for time of:

Run 400m
95 pound Power clean, 15 reps
95 pound Thruster, 15 reps
Post time to comments.

Compare to: 100211

Thursday, June 17, 2010


Front Squat

Post loads to comments:

Compare to 080623

Wednesday, June 16, 2010


5 Rounds for time:

25 Push ups
19 Wall Balls 20lb
13 Back extensions
7 Thusters 95lb

Post your time in comments:

Compare to: 090625

Tuesday, June 15, 2010


AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:

Compare to: 100201

Monday, June 14, 2010



21-15-9 reps of:
Clean 135 pounds
Ring dips

Kristan Clever 5:49, Becca Voigt 8:45. Post time to comments.

Compare to 091118


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Patricia Conrad, CrossFit Kinetics, Halifax, Nova Scotia, Canada

"Spirit of the Community: CrossFit Ethos", CrossFit Journal preview video [wmv] [mov]

"All Over the Map 1: Orlando and Hobart " by CrossFit Again Faster,CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games sectional competitions - video [wmv] [mov]

Greg Amundson 8:20 on Friday's WOD - video [wmv] [mov]

"If your work is work to you and you don't see beyond that work and see the pleasure in work and the pleasure in service, look out; you are in danger of standing in your present station for a long, long time."
- Milan R. Bump

Sunday, June 13, 2010

Rest Day

Saturday, June 12, 2010

Rest Day

Friday, June 11, 2010


15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Tom Dodds completes his first muscle up at BU CrossFit.

Heather Bergeron, Spencer Hendel, Jimi Letchford, Rob Orlando, Jason Khalipa, Under Armour/IMG training facility, Bradenton, FL.

"Mikko Salo Prepares for the Games", CrossFit Journal preview video [wmv] [mov]

"Questions" with Jason Khalipa - video [wmv] [mov]

2010 Games Epic Matchup 1: Jason and Mikko

The Women's competition at the Northeast Regional, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense."
- Thomas A. Ediso

Thursday, June 10, 2010


Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 090806


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2010 Games Northwest Regionals Team Clean and Jerk

"Arm Wrestling 101: Rising Strength Part 1" with Devon Larratt,CrossFit Journal preview video [wmv] [mov]

The Master's competition at the Northwest Regional, CrossFit Journalpreview video [wmv] [mov]

Joel Snape of Men's Fitness UK takes on the UK/Ireland Sectional - [pdf] [video]

"CrossFit: Not Your Average Gym" - CNN Video. if you can't find it, search CrossFit in top right corner of CNN website.

Wednesday, June 9, 2010


Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Mike Burke 8.0 rounds. Post rounds and fractions of rounds to comments.


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CrossFit Camp Pendleton's new home!

"A Violent Agreement" Part 7 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, CrossFit Journal preview video [wmv] [mov]

The Women's competition at the South Central Regional, CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games, "Are You Ready?" - video [wmv] [mov]

"When people ask me now if I miss coaching UCLA basketball games, the national championships, the attention, the trophies, and everything that goes with them, I tell them this: I miss the practices."
- John Wooden

Tuesday, June 8, 2010


South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters (run around tech center)

Deric Maruquin 4:54, Candice Ruiz 10:41 (105lb clean). Post time to comments.


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Tom Rowland

"European Style: CrossFit Nordic", CrossFit Journal preview video [wmv] [mov]

The Men's competition at the Southeast Regionals - video [wmv] [mov]

Austin Malleolo, 3:40 on yesterday's WOD - video [wmv] [mov]

"Hot! Thermal Video of Hawaiian Volcano Is Amazing," by Betsy Mason, Wired Science.

Monday, June 7, 2010


Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Rob Orlando 3:44 (4:00 at the Regional but did it again), Stacey Kroon 5:56 (95lb OH squat). Post time to comments.


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Henry Rosario

"Benching With Louie: Part 1" by Louie Simmons, CrossFit Journalpreview video [wmv] [mov]

"Camaraderie" with Steve Liberati and Zach Even-Esh by CrossFit Again Faster - video [wmv] [mov]

"There is a serious disinclination among most of our people to take that amount of physical exercise which is necessary to the full enjoyment of all the faculties and the promotion of health....It is sad to think that so many people are overlooking the vitally important fact that physical culture is equally as essential as mental training."
- Boston Globe Editorial, September 19, 1881

Sunday, June 6, 2010

Rest Day

Saturday, June 5, 2010

Rest Day

Friday, June 4, 2010


5 rounds for time of:

12 Right Arm Dumbell/ Kettlebell Cleans 55 lbs/24k
12 Left Arm Dumbbell / Kettlebell Cleans 55lbs/24k
Run across the bridge touch Student Center.
Can be done outdoors

Post time to comments.

Compare to: 091028

Thursday, June 3, 2010



75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 090706


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Blair Morrison, 1st Overall, European Regionals, Gullfoss Falls, Iceland

"Executive Stretching Series Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Highlights from the South Central Regionals - video [wmv] [mov]

"Snatch Strategies for CrossFit Workouts and Competitions" by Dave Castro, CrossFit Journal article.

"We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before."
- James Truslow Adams

Wednesday, June 2, 2010


Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 091103

Tuesday, June 1, 2010


Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Volleyball will be in the gym 9am-11am, June 1st-3rd.


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South Central Regionals

"Old Country, New Sport: The Europe Regional", CrossFit Journalpreview video [wmv] [mov]

Garth Prouse, second place at the Canada Regional, "Filthy Fifty" - video [wmv] [mov]

"Magic Exercise Pill Ahead?" by Emily Sohn, Discovery News.

"If I'd asked my customers what they wanted, they'd have said a faster horse."
- Henry Ford