Sunday, January 30, 2011

Rest Day

Saturday, January 29, 2011

Rest Day

Friday, January 28, 2011


Clean 3-3-3-3-3-3-3 reps

Josh Everett 308lbs. Post loads to comments.

Compare to 100630

Wednesday, January 26, 2011



Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).
Post fastest and slowest rounds to comments.


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U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.


5 rounds for time of:
10 Hang Power Clean 95lbs
10 Push press with kettle bell 1 pood (5 reps each hand)
10 Dead lift 95lbs
10 Ball slams 30lbs
10 Pull ups
10 Burpees
Post time to comments:

Monday, January 24, 2011


Three rounds for time of:
12 Muscle-ups
75 Squats

Kristan Clever 8:48, Kevin Montoya 9:29, Brandon Pastorek 10:36,Michelle Benedict 13:01.
Post time to comments.


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Camp Victory, Baghdad, Iraq.

The CrossFit Games Open begins March 15th!

"Meet CrossFit Charlotte" with Andy Hendel, CrossFit Journal preview video [wmv] [mov]

Jason Khalipa at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

"The trouble with fighting for human freedom is that one spends most of one's time defending scoundrels. For it is against scoundrels that oppressive laws are first aimed, and oppression must be stopped at the beginning if it is to be stopped at all."
- H. L. Mencken


Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Compare to 100322.

Sunday, January 23, 2011

Rest Day

Saturday, January 22, 2011

Rest Day

Friday, January 21, 2011


For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56,Rebecca Voigt 27:11.
Post time to comments.


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Sonja Sarenac, Phoenix, Arizona.

"Handgun Basics Part 2: Stance, Grip and Firing" with Dave Re, CrossFit Journal preview video [wmv] [mov] and [pdf]

"Frog Tuck With Jeff Tucker", CrossFit Journal preview video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

"Sanity is not statistical -- Being in a minority, even a minority of one, did not make you mad."
- Winston Smith, from George Orwell's 1984

Thursday, January 20, 2011


Snatch 1-1-1-1-1-1-1 reps

Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs,Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs,Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
Post loads to comments.

Compare to 091228.

Mike and today's WOD at BU CrossFit.

"Mikko Salo: Coming to America Part 2", CrossFit Journal preview video [wmv] [mov]

"Meet EJ", a CrossFit Kid - video [wmv] [mov]

CrossFit Atlanta on today's WOD - video [wmv] [mov]

Brandon Pastorek on today's WOD - video [wmv] [mov]

"The U-bend of life: Why, beyond middle age, people get happier as they get older", The Economist.

Wednesday, January 19, 2011


As Many Rounds as Possible in 20 minutes

Run 400 m (inside 4 laps around gym)
20 Burpees
6 rep Right 6 reps Left Kettle bell clean and jerks 1 1/2 pood

Post number of rounds completed.

Val enjoying another WOD at BU CrossFit.

Ashwin Natarajan and Chloe, USDAA trial, Tempe, AZ.

"Andrew Bernstein on Stress: Parts 3-4", CrossFit Journal preview video [wmv] [mov]

"Yeah Burpees!" with Coach Mike Burgener - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Brandon Pastorek on today's WOD - video [wmv] [mov]

"I believe there are more instances of the abridgment of freedom of the people by gradual and silent encroachments of those in power than by violent and sudden usurpations."
- James Madison

Tuesday, January 18, 2011


Five rounds for time of:
Row 300 meters
10 Thrusters 95 lbs
10 Kettle bells swings 1.5 pood

Post time to comments


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Shelby Walkinshaw, Casper, Wyoming.

"Mike G. Learns to Squat", CrossFit Journal preview video [wmv] [mov]

Tony Budding reviews the last WOD cycle - video [wmv] [mov]

Samuel Barber - Violin Concerto 1st movement, 2nd movement, 3rd movement.

Vladimir Nabokov - The Word.

"Why Our Best Officers Are Leaving" by Tim Kane, The Atlantic.

Monday, January 17, 2011



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

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39,Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.

Compare to 100614.


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Andy Thompson.

"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]

Caity Matter at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Brandon Pastorek on today's WOD - video [wmv] [mov]

Lance Cantu and Travis Holley on today's WOD - video [wmv] [mov]

"If everybody is thinking alike, then somebody isn't thinking"
- Gen. George Patton

Sunday, January 16, 2011

Rest Day

Saturday, January 15, 2011

Rest Day

Friday, January 14, 2011


5 rounds for time of:

11 Overhead Squats 95 lbs (from a snatch)
21 Pull ups
Post time to comments
Compare to: 100922

Mike doing Wall Walks, everyone should try this.

Thursday, January 13, 2011


Five rounds of:
20 GHD Sit-ups
5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.

Post load and time to comments.

Mike hanging around BU CrossFit.

"CrossFit Endurance Swimming: Hand Lead" with Chris Michelmore andBrian Nabeta, CrossFit Journal preview video [wmv] [mov]

Mikko Salo on doing 1000 burpees - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

"A man may be a fool and not know it, but not if he is married."
- H.L. Mencken