Monday, February 28, 2011


Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Melissa loving the Dumb bell snatches at BU CrossFit.

"Don Hasselbeck: My CrossFit Story", CrossFit Journal preview video [wmv] [mov]

"CrossFit Scottsdale Plans For The CrossFit Games Open" - video [wmv] [mov]

"Never give in.. never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sense. Never yield to force.. never yield to the apparently overwhelming might of the enemy."
- Winston Churchill

Sunday, February 27, 2011

Rest Day

Saturday, February 26, 2011

Rest Day

Friday, February 25, 2011


3 rounds of time of:
5 Snatch 95lbs
15 Toes to Bar
25 Double unders

Post time to comments

Val loving the 30lb Ball Slams at BU CrossFit

"Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov]

"CrossFit Kids: Memory and Learning" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]

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

"Virtuosity" by Callie Oettinger, Steven Pressfield Online.

Thursday, February 24, 2011


For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Josh Everett 15:57, Kristan Clever 16:39 (30lb db), Rebecca Voigt18:14 (30lb db), Katie Hogan 18:54 (30lb db), Pam Eamranond 18:55 (25lb db).
Post time to comments.


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John Wascher, Maui.

"SEALFIT Part 5", CrossFit Journal preview video [wmv] [mov]

"Breathing" with Chris Michelmore - video [wmv] [mov]

"There was never any fear for me, no fear of failure. If I miss a shot, so what?"
- Michael Jordan

Wednesday, February 23, 2011


5 Rounds for time of:

Run 400m

21 Ball Slams 30lbs

Walking Lunge 50 feet, 25 lbs over head

15 GH Hip Extensions

Post your time to comments:


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Tiffany Morris, Ontario.

"Nutrition Prep Day with the Chans: The Chicken Salad", CrossFit Journal preview video [wmv] [mov] [pdf]

"Assisted Pull-up" with Jami Tikkanen - video [wmv] [mov]

Is the higher education bubble bursting? Pajamas Media and Forbes.

Tuesday, February 22, 2011


Deadlift 3-3-3-3-3 reps

Jeremy Thiel 405, 435, 455, 465, 485. Post loads to comments.

Compare to 100118


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Rob Davis and Amy Maddux.

"Mikko Salo: Coming to America - Boston and Reebok", CrossFit Journal preview video [wmv] [mov]

CrossFit Games Open: The New Site - video [wmv] [mov]

"I believe, indeed, that overemphasis on the purely intellectual attitude, often directed solely to the practical and factual, in our education, has led directly to the impairment of ethical values."
- Albert Einstein

Monday, February 21, 2011



Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.

Compare to 101118

Girls working out at BU CrossFit.

"Classroom Management With Miranda Oldroyd", CrossFit Journalpreview video [wmv] [mov]

"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]

Remember the 2010 CrossFit Games? - video [wmv] [mov] [HD mov]

From the Vault:
"Mary" WOD Demo (Oct '07) - video [wmv] [mov]

"In the Long Run, Are We All Undead?" by Katherine Mangu-Ward, Reason.

Sunday, February 20, 2011

Rest Day

Saturday, February 19, 2011

Rest Day

Friday, February 18, 2011



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

Post time to comments.

Compare to 100915.


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Karl Bengtson, Tranas, Sweden.

"Sherwood Chronicles: Community Part 4", CrossFit Journal preview video [wmv] [mov]

"Get Ready for the Open!" - video [wmv] [mov]

"Quick CrossFit Kids Games: Limbo" - video [wmv] [mov]

"It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle."
- Sun Tzu

Thursday, February 17, 2011



50-40-30-20 and 10 rep rounds of:

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17),Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26,Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD),EJ 10:32 (age 9).
Post time to comments.

Compare to 100813.


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Mosul, Iraq.

"CrossFit Endurance Swimming: Three-Quarter Swimming Parts 3-4" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

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

Matt DellaValle on today's WOD - video [wmv] [mov]

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

CrossFit New England Kids on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Chris Spealler - video [wmv] [mov]

"Major Hasan, 'Star Officer' " by Dorothy Rabinowitz, The Wall Street Journal.

Wednesday, February 16, 2011



Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Jeremy Thiel 36:43. Post time to comments.

Compare to 100514

Melissa and Emily enjoying their WOD at BU Crossfit.

"Challenge Yourself to Something New" with Kosta Xigagos, CrossFit Journal preview video [wmv] [mov]

"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]

"You can't build a strong corporation with a lot of committees and a board that has to be consulted every turn. You have to be able to make decisions on your own."
- Rupert Murdoch

Tuesday, February 15, 2011


As Many Rounds as Possible in 20 minutes of:
5 Hand Stand Push Ups
10 Pull ups
15 Ball Slams 30 lbs

Mike working with on overhead squats, photo by Matt L.

Monday, February 14, 2011


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

Compare to 100505.

Sunday, February 13, 2011

Rest Day

Saturday, February 12, 2011

Rest Day

Friday, February 11, 2011


Clean and Jerk
15 Ring dips between each set.
Post loads to comments.
Compare to: 101103

Mark doing cleans at BU CrossFit, getting better everyday.

Thursday, February 10, 2011



Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
Post time to comments.


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U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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

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

Wednesday, February 9, 2011


Row 500 meters
Pull ups
Overhead squats 95 lbs
Row 500 meters

Post time to comments:

Compare to: 100216


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Chris Mandville, Los Cabos, Mexico.

"Flowmaster Chuck" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Mikko Salo: Coming to America Parts 4-5", CrossFit Journal preview video [wmv] [mov]

Compete March 4-6 in CrossFit at the Arnold Sports Festival - video [wmv] [mov]

"How to Explain Patterns with Math" by Jason Marshall, Quick and Dirty Tips.