Five rounds for time of:
7 Muscle-ups
21 Burpees
Pat Barber 11:22, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.

Compare to 081009
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Mikko Salo 18 rounds + 10 PP, Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Stacey Kroon 10 rounds + 3 KB (85lb PP, 1.5 pood KB, 24" box), Kim Malz 10 rounds (80lb PP, 1 pood KB, 24" box). Post rounds completed to comments.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to: 090813
Chris Spealler 6:45.
Post time to comments.
The girls are back in town!
Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.
Compare to 100303.
Laziness or lack of shoulder flexibility can result in an inadequate overhead position.
"Om and Holmberg", CrossFit Journal preview video [wmv] [mov]
Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov]
Jason Khalipa on today's WOD - video [wmv] [mov]
"Ten Rules of the Cheap Revolution" by Rich Karlgaard, Forbes.
Support the Fight Gone Bad 5 fundraising this Saturday.
"Nearly all men can stand adversity, but if you want to test a man's character, give him power."
- Abraham Lincoln
Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.
Casey Nielson, Dubai.
"Coaches Prep Course: Multi-Tasking" with Chris Spealler and E.C. Synkowski, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]
"CrossFit Troops Fight For Their Right to Curl Until They Hurl" by Katie Drummond, Wired.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.
Compare to 091026.
Ashley enjoying time at BU CrossFit.
"Combative Practical Shooting: Part 1" with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]
"Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov]
Fight Gone Bad 5 is this Saturday! - video [wmv] [mov]
"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
- John Quincy Adams
Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2
Post times to comments.
Compare to 100416.
Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar.
"Tuna Cup and Broccoli Bowl" with Terry Shanahan, CrossFit Journalpreview video [wmv] [mov]
At the 2010 CrossFit Games with Jessica Sharratt, Jen Cardella, Carey Kepler, Chyna Cho, Kristan Clever and Austin Begiebing - video [wmv] [mov]
Kristan Clever and Rebecca Voigt on yesterday's WOD, by CrossFit Again Faster - video [wmv] [mov]
"Military Fitness Gurus Tell Troops: You're Too Flabby For CrossFit" by Katie Drummond, Wired.
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
The cool new BU CrossFit T-shirts are in, Yesss! $15 if you haven't paid.
Great way to finish up the week.
Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41,Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).
Post time to comments.
Great to see the BU CrossFit girls together. Jen,Val,Melissa.
"Dissecting Dave & Nadia: Part 3" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]
WOD Demo with Miranda Oldroyd - video [wmv] [mov]
Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Peter Egyed on today's WOD - video [wmv] [mov]
Pat Sherwood on today's WOD - video [wmv] [mov]
"Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition."
- George F. Will
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.
Compare to 100530.
Any dropping of the elbows can be the difference between a made or missed lift.
"The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]
"Mic'd Up with Jeff Tucker" by CrossFit Again Faster, CrossFit Journalpreview video [wmv] [mov]
WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]
Announcing the Live Webcast: CrossFit/USAW Open.
"High-intensity fitness programs to be reviewed", Marine Corps Times.
"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus
Brian and Cindy Stokes at the National Kidney Foundation Surf Festival, Cocoa Beach, Florida.
"Happy New Year?" with CrossFit Fort Vancouver, CrossFit Journalpreview video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Strategies for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25.
Post time to comment:
CrossFit Level 1 Seminars: Chievres Air Base, CrossFit Brisbane,CrossFit Champions, CrossFit Las Vegas, CrossFit Lineage.
"The Champ" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]
"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov]
From the Vault:
WOD Demo with Dave Leys - video [wmv] [mov]
WOD Demo with Greg Amundson - video [wmv] [mov]
"If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale