Thursday, September 30, 2010



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

Wednesday, September 29, 2010



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.


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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.

Tuesday, September 28, 2010


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to: 090813

You just gotta love this new T-shirt

Monday, September 27, 2010


Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45.

Post time to comments.

Compare to 100310.

The girls are back in town!

Sunday, September 26, 2010

Rest Day

Saturday, September 25, 2010

Rest Day

Friday, September 24, 2010


Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.

Compare to 100303.


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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

Thursday, September 23, 2010


5 rounds for time of:

11 Overhead Squats 95 lbs (from a snatch)
21 Pull ups
Post time to comments

Wednesday, September 22, 2010


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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.


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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.

Tuesday, September 21, 2010



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

Monday, September 20, 2010


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

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.


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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.

Sunday, September 19, 2010

Rest Day

Saturday, September 18, 2010

Rest Day

Friday, September 17, 2010


Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters

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

Thursday, September 16, 2010


"The Seven"

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.


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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

Wednesday, September 15, 2010



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.

Compare to 100203.

Mike working the rings at BU CrossFit.

"Redemption Year" with Elyse Umeda at the 2010 CrossFit Games, CrossFit Journal preview video [wmv] [mov]

Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov]

"'Khost to Coast' fundraiser for CIA families gets a boost", The Washington Post.

"Life can only be understood backwards, but it must be lived forward."
- Soren Kierkegaard

Tuesday, September 14, 2010


Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.


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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]

Monday, September 13, 2010


Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

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:


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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