Thursday, March 31, 2011


Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar

Post time to comments

Wednesday, March 30, 2011


CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Jenica strong with the Thrusters.

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site.

"Learning How to Row With an Olympian: Part 2" with Erin Cafaro,CrossFit Journal preview video [wmv] [mov]

WOD Demo with Paige Nutt - video [wmv] [mov]

"We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until to-morrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs."
- Arnold Bennett

Tuesday, March 29, 2011


Thruster 3-3-3-3-3-3-3

Rob Orlando 245lbs, Brandon Pastorek 110kg. Post loads to comments.


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CrossFit NWA.

"Weightlifting with Chad Vaughn" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Infantry" with Tyson Patrick - video [wmv] [mov]

WOD Demo with Rob Orlando - video [wmv] [mov]

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

CrossFit Competition to be held at the UFC Fan Expo, April 29-30, Toronto, ON.

"All Hail the Hypotenuse", The Wall Street Journal.

Monday, March 28, 2011


For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Russell Berger 5:50, Kim Malz 12:31. Post time to comments.


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CrossFit Level 1 Certificate Courses: Fightercentre Stockholm/CrossFit STHLM, CrossFit Brisbane, CrossFit Las Vegas, CrossFit Marina, Iron Major CrossFit, CrossFit Atlanta.
CrossFit Coaches Prep Course: CrossFit Santa Clara.
CrossFit Kids Course: CrossFIt Brand X.

"Taking on the CrossFit Open Part 1" by Sevan Matossian with Tom Rowland and Jessica Pamanian, CrossFit Journal preview video [wmv] [mov]

"The Blog" with Greg Glassman - video [wmv] [mov]

CrossFit Sports Series Motocross Event, April 29 to May 1, Las Vegas, Nevada - video [wmv] [mov]

"I can think of nothing less pleasurable than a life devoted to pleasure."
- John D. Rockefeller Jr.

Sunday, March 27, 2011

Rest Day

Saturday, March 26, 2011

Rest Day

Friday, March 25, 2011


21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 101026.


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Bryant Rogness, Breckenridge, Colorado.

"CrossFit Kids: Safety" with Jeff Martin, CrossFit Journal preview video [wmv] [mov]

The weekly Update on the Open Show is coming - video [wmv] [mov]

Highlights from The NorCal 40's Event at TJ's Gym - video [wmv] [mov]

"Sports Business: The Brains Behind BeachBody's P90X" by Darren Dahl, Open Forum.

Thursday, March 24, 2011


Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post time to comments.


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Geronimo Hill, Fort Sill, Oklahoma.

"Meatza" with Nick Massey, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

"Questions For Rob Orlando" - video [wmv] [mov]

Week 1 of the Reebok CrossFit Games Open at CrossFit Central - video [wmv] [mov]

"It is a favorite belief of mine that no student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."
- Charles Kendall Adams

Wednesday, March 23, 2011


5 rounds of time of:
11 Cleans 135 lbs
Run 400 m

Juan and Val having a great day at BU CrossFit.

"Games Reflections" with Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 - video [wmv] [mov]

The Home Gym with Bill Grundler, Shell Beach Fire House - video [wmv] [mov]

Johannes Brahms, Horn Trio op. 40 finale.

Percy Bysshe Shelley - Ozymandias.

"The Messy Path to Creating Jobs" by Carl J. Schramm, Forbes.

Tuesday, March 22, 2011


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Kristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB).
Post time to comments.

Compare to 100430.


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Laura Cziak at the NoVa Open.

"Dynamic-Effort Day at Westside Barbell Part 3" with Brandon Lilly,CrossFit Journal preview video [wmv] [mov]

"Raw Strength" by Andrea Maria Cecil, CrossFit Journal.

Interview With Cyclist Jessica Phillips - video [wmv] [mov]

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

"Never use a large word when a diminutive one will suffice."
- Unknown

Monday, March 21, 2011


For time:
135 pound Front squat, 10 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 9 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 8 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 7 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 6 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 5 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 4 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 3 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 2 reps
16 k Rope pull, 1 ascent
135 pound Front squat, 1 rep
16 k Rope pull, 1 ascent

Chris Spealler 4:47. Post time to comments.


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In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary.

"A CrossFit Affiliate in a Globo Gym" with Allison Autrey, CrossFit Journal preview video [wmv] [mov]

Jessica Gray, 97 pound CrossFitter and Powerlifter - video [wmv] [mov]

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

"The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny..."
- Isaac Asimov

Sunday, March 20, 2011

Rest Day

Saturday, March 19, 2011

Rest Day

Friday, March 18, 2011



Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Post time to comments.


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U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Thursday, March 17, 2011


CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.


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Aromas, CA.

"Muscle-Up Progressions" with Carl Paoli by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov]

The History of the CrossFit Games by Reebok - video [wmv] [mov] [HD mov - Download Only]

WOD Demo with Laurie Galassi - video [wmv] [mov]

"The man who doesn't read good books has no advantage over the man who can't read them."
- Mark Twain

Wednesday, March 16, 2011


Four Rounds for time of:
Run 400m
40 push ups (True push ups, chest to deck)

Post time to comments: 101014

Melissa getting after the Ball slams during today's WOD.

Tuesday, March 15, 2011


As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

Post number of rounds to comments

Compare to 101007

Monday, March 14, 2011


Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball).
Post time to comments.


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Neil Amonson by Tobias MacPhee.

"Sherwood Chronicles: Community Part 5", CrossFit Journal preview video [wmv] [mov]

Ben Smith on today's WOD - video [wmv] [mov]

Keegan Martin on today's WOD - video [wmv] [mov]

"The Day the Movies Died" by Mark Harris.