Saturday, April 30, 2011

Rest Day

Friday, April 29, 2011

WOD

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

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Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Thursday, April 28, 2011

WOD

Complete as Many Rounds as Possible in 15 minutes of:
7 Sumo Deadlift High Pulls, 75lbs
14 GH Sit ups
10 Kettlebell Swings 1 1/2 pood 24K
20 GH Hip extensions

Post number of rounds to comments.



"Facing Obstacles: Doing the CrossFit Open with Cancer", CrossFit Journal preview video [wmv] [mov]


"Dieting SEALFIT Style" by Rogue Fitness - video [wmv] [mov]


Charles Barkley teased about CrossFit on TNT.



Wednesday, April 27, 2011

WOD

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Barbells by Ryan Seager, Dominican Republic.


"A Second Chance at Life" with Chris Klug, CrossFit Journal preview video [wmv] [mov]


Update on the Open: Week 5.


Fitness Lonnie vs Laurie Carver on today's WOD - video [wmv] [mov]


Attending the CrossFit Sports Series MOTO X Event and competing in the Reebok CrossFit Games Open - video [wmv] [mov]


"I couldn't wait for success, so I went ahead without it."
- Jonathan Winters

Tuesday, April 26, 2011

WOD

Deadlift 1-1-1-1-1-1-1 reps

Jake Cutting 500-505-510-515-525-530-540lbs.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.
Post loads to comments.


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Courtney Modecki on Workout 11.5.


"Taking on the CrossFit Open: Part 4", CrossFit Journal preview video [wmv] [mov]


"Advanced Handgun Tips: Speed Reload" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


"Working Handstand Push-up Negatives" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]


"Two Dogs Dining", YouTube.

Monday, April 25, 2011

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 100402.

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CrossFit Level 1 Certificate Courses: CrossFit Reebok One, CrossFit X Factor, CrossFit Charlottesville, CrossFit Strong.
CrossFit Coaches Prep Course: CrossFit Virtuosity.
CrossFit Kids Course: CrossFit Reston.


"Annie Comes to Mike's Gym: Part 1" with Coach Mike Burgener andAnnie Thorisdottir, CrossFit Journal preview video [wmv] [mov]


Interview with Emily Colby - video [wmv] [mov]


"If there is no struggle, there is no progress."
- Frederick Douglass

Sunday, April 24, 2011

Rest Day

Saturday, April 23, 2011

Rest Day

Friday, April 22, 2011

WOD

Row 2K

Scott Amory 6:23.9. Post time to comments.

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"I am submitting this photo to honor my Assistant Chief Rick Smith, who will retire on Friday, April 29, 2011 after more than thirty years in law enforcement. Chief Smith has been an avid, passionate CrossFitter for two years and has lost 45lbs and is no longer on medications for high blood pressure and high cholesterol. And at 61 years of age he continues to hit PR's at CrossFit Mansfield (TX). I hope you post this photo of a good man and a great leader who has done so much to promote fitness and CrossFit for our area LEOs." - Mike Deavers


"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 4" by Again Faster Equipment - video [wmv] [mov]


Kelly Starrett and Carl Paoli discuss the 2010 Games push-up - video [wmv] [mov]


WOD Demo with Scott Amory - video [wmv] [mov]

Thursday, April 21, 2011

WOD

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:

5 Power clean, 145 pounds

10 Toes to bar

15 Wall ball shots, 20 pound ball

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Val and David at BU CrossFit.


"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov]


Coach Mike Burgener with Spencer Hendel by Again Faster Equipment- video [wmv] [mov]


Details on the CrossFit Sports Series MOTO X, April 30, 2011 - video [wmv] [mov]


Rebecca Voigt on today's WOD - video [wmv] [mov]


"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."
- David Frost

Wednesday, April 20, 2011

WOD

5 rounds for time of:
5 Muscle ups
10 HSPU
9 Kettle bell swings 1.5 pood
18 GH Sit ups

Compare to: 101229

Tuesday, April 19, 2011

WOD

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

Post loads to comments.

Compare to 110120.

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In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.


"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journalpreview video [wmv] [mov]


CrossFit Kids power clean box jump workout at the Arnold Sport Festival- video [wmv] [mov]


"Good, better, best. Never let it rest. Until your good is better and your better is best."
- Tim Duncan


Monday, April 18, 2011

WOD

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Hip extensions

Post time to comments.

Sunday, April 17, 2011

Rest Day

Saturday, April 16, 2011

Rest Day

Friday, April 15, 2011

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 101211.

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Jen Wills, Workout 11.4.


"The Reebok CrossFit Open in Their Own Words: Week 3" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"The Winter Break Road Trip: Parts 1-4" with Austin Malleolo andJames Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Picking Up A Stone" - video [wmv] [mov]


"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger

Thursday, April 14, 2011

WOD

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:

Compare to 101015

Tom enjoying a farmer walk in the park!



"The Story of the Norcal 40s", CrossFit Journal preview video [wmv] [mov]


"Lifting Shoes" with Greg Glassman - video [wmv] [mov]


"World-Record Jump Attempt Set for Indianapolis 500" by Erik Malinowski, Wired.

Wednesday, April 13, 2011

WOD

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Leon pressing through the WOD. Finally some outdoor work in Nebraska.



"Rowing Instruction: Operating the Monitor" with Greg Hammond,CrossFit Journal preview video [wmv] [mov]


Update on the Open: Week 3.


WOD Demo with Cherie Chan - video [wmv] [mov]


"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
- David Brinkley


Tuesday, April 12, 2011

WOD

5 Rounds for time of:

Farmers walk 35 lbs each hand Run 200m
30 Shoulder press 35 lb dumbell
15 Push ups


"Advanced Handgun Tips: Speed Draw" with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]


Back Squatting with Josh Wagner - video [wmv] [mov]


Sergei Prokofiev, Sonata Op.28 No. 3.


E. E. Cummings - maggie and milly and molly and may.


"How to Get a Real Education" by Scott Adams, The Wall Street Journal.

Monday, April 11, 2011

WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Compare to 101129.

Sunday, April 10, 2011

Rest Day

Saturday, April 9, 2011

Rest Day

Friday, April 8, 2011

WOD

Technique Day
Complete your normal warm up.
Good day to work on cleans, muscle ups, pull up etc...

Thursday, April 7, 2011

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Connor Martin 6:59. Post time to comments.

Compare to 100522.

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Anthony Bainbridge sets Canadian record, 282.5kg deadlift at 73.9kg bodyweight.


"Straddle Handstands with Jeff Tucker" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]


"Vertical Oscillation" with Chris Michelmore - video [wmv] [mov]


"The thorough man of business knows that only by years of patient, unremitting attention to affairs can he earn his reward, which is the result, not of chance, but of well-devised means for the attainment to ends."
- Andrew Carnegie