Monday, October 31, 2011


Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.


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CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Conan, CrossFit Reston, CrossFit Park City, Saskatoon.
CrossFit Trainers Summit, San Diego.

"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]

"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.

Sunday, October 30, 2011

Rest Day

Saturday, October 29, 2011

Rest Day

Friday, October 28, 2011


"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: 110425

Got to end the week with this WOD! I will be in at 6am if you wish to join in.

"Growing Up CrossFit" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo - video [wmv] [mov]

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

Thursday, October 27, 2011


"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Kayla and David mixing it up at BU CrossFit.

Wednesday, October 26, 2011


Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.


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The end points of the four movements.

"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

The Richest 5K Run, November 19th, Atlanta, Georgia - video [wmv] [mov]

WOD Demo from CrossFit Maxim - video [wmv] [mov]

"There is no greater cause of melancholy than idleness."
- Robert Burton

Tuesday, October 25, 2011


21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood

Compare to: 101007

Post time to comments.

"The Glute-Ham Developer" with Josh Everett by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Effectiveness Of The Group Setting" with Greg Glassman - video [wmv] [mov]

From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv] [mov]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]
CrossFit NRG, October 2010 - video [wmv] [mov]

"Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm" by Patrick Rishe, Forbes.

Monday, October 24, 2011



10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

Juan Congrats on completing your Level 1 certification.

CrossFit Level 1 Certificate Courses: Iron Major CrossFit, CrossFit Effects, 810 CrossFit, CrossFit SAP, Mundo CrossFit.
CrossFit Kids Course: CrossFit Verve.


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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD Demo with Jason Khalipa - video [wmv] [mov]