Tuesday, May 31, 2011

WOD

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

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Brian MacKenzie, Competitor Magazine.


"City of Broad Shoulders" with CrossFit Chicago, CrossFit Journal preview video [wmv] [mov]


The Regional Update 1.3


Streaker at the Australian Regionals - YouTube


Sean Douglas on stand up paddleboarding - video [wmv] [mov]


"Never cut what you can untie."
- Joseph Joubert

Monday, May 30, 2011

WOD

Run 5K

Post time to comments:

Sunday, May 29, 2011

Rest Day

Saturday, May 28, 2011

Rest Day

Friday, May 27, 2011

WOD

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

Val doing a Clean and Jerk during today's WOD.


"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]


Turbo pull-ups with Dan Bailey - video [wmv] [mov]


"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard

Thursday, May 26, 2011

WOD

5 rounds for time of:
95 lb Clean and Jerk 11 reps
Push ups 22 reps

Post time to comments:

Brandy watches the stopwatch while Kyle sits tight.

"Working the Olympic Lifts at CrossFit Longevity" with John Van Every, CrossFit Journal preview video [wmv] [mov]


The Update: Week 9.


Mikko Salo at SEALFIT and the Arnold by Rogue Fitness - video [wmv] [mov]


Edward Elgar, Nimrod from Enigma Variations


William Blake - A Poison Tree.


CHAMP and ACSM discuss high intensity fitness programs for military application.

Wednesday, May 25, 2011

WOD

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

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Neil Amonson by Tobias MacPhee.


"SEALFIT Part 9" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]


CrossFit Kids relay game - video [wmv] [mov]


"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."
- Theodore Roosevelt

Tuesday, May 24, 2011

WOD

5 rounds for time of:

135lbs snatch, then overhead squat 6 reps
12 handstand push ups
Run 400m

Post your time to comments:

"Reebok: Building a CrossFit Community", CrossFit Journal preview video [wmv] [mov]


How to Pack Smart for a Trip.



Compare to: 100730

Monday, May 23, 2011

WOD

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

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CrossFit Level 1 Certificate Courses: CrossFit Velocity, CrossFit SS, CrossFit FX TX, University of San Diego, CrossFit Fort Meade.
CrossFit Coaches Prep Course: Trident CrossFit.
CrossFit Kids Course: CrossFit Novato.


"Coaches Prep Course: Group Programming" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]


"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]


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

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


"Discipline is the bridge between goals and accomplishment."
- Jim Rohn

Sunday, May 22, 2011

Rest Day

Saturday, May 21, 2011

Rest Day

Friday, May 20, 2011

WOD

Weighted pull-ups 2-2-2-2-2-2-2 reps

Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lb BW.
Post loads and body weight to comments.

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Brent Peters, Whore House Hoses, Silverton, Colorado.


Thursday, May 19, 2011

WOD

Complete as many rounds as possible in 20 minutes of:

6 Tire Flips
12 Push ups (releasing hands from the ground)
18 Squats with 25lb plate.
Post the number of rounds completed.

"Winning the Open: Part 2" with Dan Bailey, CrossFit Journal preview video [wmv] [mov]


The Update: Week 8.


"The Best Shape of My Life Nutrition Challenge" with CrossFit Verve, CrossFit Journal preview video [wmv] [mov]


"The Photo" with Kent Stamey - video [wmv] [mov]


"Opportunity is missed by most people because it is dressed in overalls and looks like work."
- Thomas A. Edison

Wednesday, May 18, 2011

WOD

5 rounds for time of:

Run 200m
135lbs Cleans, 12 reps


Becky performing a Dead Lift while Paige looks on.

"Winning the Open: Part 1" with Dan Bailey, CrossFit Journal preview video [wmv] [mov]


"Accomplishment of a 10-Year Goal" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]


"Sir Charles of CrossFit: Part 2" with Charles Barkley - video [wmv] [mov]


Highlights from the CrossFit Sport Series WOD-SUP Event - video [wmv] [mov]

Tuesday, May 17, 2011

WOD

Thruster 2-2-2-2-2-2-2

Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs.
Kristan Clever 145-155-160-165-165-150lbs.
Katie Hogan 145-155-165-175-180-180lbs.
Post load(s) to comments.

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Kelly Starrett.


"CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]


"Advanced Handgun Tips: Indexing from Target to Target" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


Tommy Hackenbruck by Reebok - video [wmv] [mov] [HD mov - Download Only]


WOD Demo with Kristan Clever and Katie Hogan - video [wmv] [mov]

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


"Do not go where the path may lead, go instead where there is no path and leave a trail."
- Ralph Waldo Emerson

Monday, May 16, 2011

WOD

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

WATCH Glassman's video!

Ken Gall 9 rounds + 3 push press, Lucas Brainerd 7 rounds.
Post rounds completed to comments.

Mike's ready to lock out on his deadlift at BU CrossFit.


"The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]


"Sir Charles of CrossFit" with Charles Barkley, CrossFit Journal preview video [wmv] [mov]


Coach Mike Burgener on aggression by Again Faster Equipment - video [wmv] [mov]


Ken Gall and Lucas Brainerd on today's WOD - video [wmv] [mov]


"Rate Of Uninformed Conversations About Navy SEALs Skyrockets", the Onion.

Sunday, May 15, 2011

Rest Day

Saturday, May 14, 2011

Rest Day

Everything is back up and normal, sorry for the inconvience.

Friday, May 13, 2011

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.

Sorry guys the server went down Thursday night and they had to erase your post.

Compare to 100223.

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Brian Kirkendall, Tybee Beach, Georgia.


"Taking on the CrossFit Open: Part 6", CrossFit Journal preview video [wmv] [mov]


"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv] [mov]


Highlights from "Helen Meets Grace", Mammograms In Action fundraiser - video [wmv] [mov]


"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
- Sam Ewing

Thursday, May 12, 2011

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Keegan Martin (age 17) 7 rounds + 5 MU, Kristan Clever 7 rounds, Kevin Montoya 7 rounds, Jake Cutting 6 rounds + 6 MU, Rebecca Voigt 5 rounds, Philip Lamborn (age 17) 5 rounds.
Post rounds completed to comments.

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CrossFit Southie.


"The Story of Longevity: Parts 1-2" with John Van Every, CrossFit Journal preview video [wmv] [mov]


Update on the Open: Week 7.


Lauren Orlando learns to dirt bike - video [wmv] [mov]


"Water-Propelled Jetpack Makes a Splash" by Nic Halverson, Discovery News.

Wednesday, May 11, 2011

WOD

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Dave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.

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"This is my client Ken Tower from Boise, Idaho. He is 61 and does a CrossFit workout at least 3-5 days a week. He has had 6 knee surgeries and competitively alpine snowboards throughout the winter."
- Jake Gold


"Starting Striking: Bag Basics" with George Ryan, CrossFit Journal preview video [wmv] [mov]


"Rhabdo Ben" - video [wmv] [mov]


"Great men are rarely isolated mountain peaks; they are the summits of ranges."
- Thomas W. Higginson

Tuesday, May 10, 2011

WOD

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Post time to comments.

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Parker Eiler and Victoria Stringfellow, Lightning CrossFit.


"Tanya's Nana" CrossFit Journal preview video [wmv] [mov]


"To Gain Or Not To Gain" with Louie Simmons - video [wmv] [mov]


"Navy SEAL honored with warship bearing his name" for Lieutenant Michael Murphy.


Monday, May 9, 2011

WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: I Am CrossFit, Atlas CrossFit, CrossFit Virtuosity, CrossFit Flagstaff, CrossFit Verve.
CrossFit Coaches Prep Course: CrossFit Atlanta.
CrossFit Kids Course: Rainier CrossFit.


"Setting the Tone" with Kent Stamey, CrossFit Journal preview video [wmv] [mov]


"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv] [mov]


"Go as far as you can see; when you get there, you'll be able to see farther."
- J. P. Morgan

Sunday, May 8, 2011

Rest Day

Saturday, May 7, 2011

Rest Day

Friday, May 6, 2011

WOD

Technique Day

complete the warm up.
work on your weaknesses, cleans, pull ups muscle ups
air squats etc.

Post what you worked on and what you need to improve.

Thursday, May 5, 2011

WOD

Run 5k
Map on the white board of course

Compare to 100730.


Michaela Deadlifting at BU CrossFit, this stuff is too easy.



Update on the Open: Week 6.


"CrossFit Kids With Tanya Wagner", CrossFit Journal preview video [wmv] [mov]


"Strength and Endurance Tool" with Jeff Martone - video [wmv] [mov]


"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
- Thomas Jefferson

Wednesday, May 4, 2011

WOD

Front Squat 5-5-5-5-5 reps

Dave Lipson: 405, 415, 425, 430, 435lbs.
Post loads to comments.

Compare to 090109.

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Rob Orlando at the CrossFit Sports Series MOTO X Event.


"Taking on the CrossFit Open: Part 5", CrossFit Journal preview video [wmv] [mov]


"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]


"Working the Hollow Rock Position" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]


Highlights from the CrossFit Sports Series MOTO X Event - video [wmv] [mov]


"The Really Smart Phone" by Robert Lee Hotz, The Wall Street Journal.

Tuesday, May 3, 2011

WOD

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks 7:23 (45lbs, age 12).
Post time to comments.


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Infant Swimming Resource and CrossFit Kids Preparing Children for the Unexpected - video [wmv] [mov]


Drowning, Wikipedia.


75 Drowning and Near-Drowning Incidents in 15 Weeks, Fox News.

Monday, May 2, 2011

WOD

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.

Sunday, May 1, 2011

Rest Day