For Time:
25 Push press 115lbs
50 Double unders
Run 800m
50 Toes to Bar
25 SDHP 115lbs
Compare to:120622
Thursday, January 31, 2013
Wednesday, January 30, 2013
WOD
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Compare to 100619.
Enlarge image
Cerro Negro Volcano, Nicaragua.
WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Compare to 100619.
Enlarge image
Cerro Negro Volcano, Nicaragua.
WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]
Tuesday, January 29, 2013
WOD
Overhead Squats
2-2-2-2-2-2-2
Post you load to comments:
Compare to: 090807
Coach Glassman explains this so well! Read on.
By Greg Glassman
August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.
The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
2-2-2-2-2-2-2
Post you load to comments:
Compare to: 090807
 |
| Marilou Dozois-Prevost |
Coach Glassman explains this so well! Read on.
By Greg Glassman
August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.
The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
Monday, January 28, 2013
WOD
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Post time to comments.
Compare to 120821.
Enlarge image
CrossFit Horsepower.
"The Front Handspring" with Sean Lind - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Dixie - video [wmv] [mov] [HD mov]
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Post time to comments.
Compare to 120821.
Enlarge image
CrossFit Horsepower.
"The Front Handspring" with Sean Lind - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Dixie - video [wmv] [mov] [HD mov]
Sunday, January 27, 2013
Saturday, January 26, 2013
Friday, January 25, 2013
WOD
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.
Enlarge image
Robby Dinero's first muscle-up, with CrossFit Buffalo owner David Rice.
"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]
WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.
Enlarge image
Robby Dinero's first muscle-up, with CrossFit Buffalo owner David Rice.
"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]
WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]
Thursday, January 24, 2013
WOD
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 110630
"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]
Post loads to comments.
Compare to 110630
 | |||||||||
| Another great day day for the softball team at BU CrossFit. |
"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]
Wednesday, January 23, 2013
WOD
Complete as Many Rounds as Possible in 12 minutes of:
5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:
5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:
Tuesday, January 22, 2013
WOD
"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Enlarge image
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
WOD Demo with CrossFit Posse - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Enlarge image
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
WOD Demo with CrossFit Posse - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Monday, January 21, 2013
WOD
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Compare to 111213.
Enlarge image
Tanner and Lisa Ray.
"Sprint Mechanics Part 1: Upper Body" with Ben Oliver, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Kristan Clever - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Compare to 111213.
Enlarge image
Tanner and Lisa Ray.
"Sprint Mechanics Part 1: Upper Body" with Ben Oliver, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Kristan Clever - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Sunday, January 20, 2013
Saturday, January 19, 2013
Friday, January 18, 2013
WOD
Front squat 1-1-1-1-1-1-1 reps
Candice Ruiz 175-195-205-215-230-240-245(f)lbs,
Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.
Post loads to comments.
Compare to 090814
Zeph Littleton and Bud Mayo.
"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with EOB CrossFit - video [wmv] [mov] [HD mov]
Thursday, January 17, 2013
WOD
4 Rounds for time of:
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:
"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:
"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]
Wednesday, January 16, 2013
WOD
Deadlift 5-5-5-5-5 reps
Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.
Compare to 121030.
WOD Demo with CrossFit Midtown - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]
Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.
Compare to 121030.
Extended workout footage - video [wmv] [mov] [HD mov]
Tuesday, January 15, 2013
WOD
Complete As Many Rounds As Possible in 10 minutes of:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:
Monday, January 14, 2013
WOD
5 Rounds for time of:
Carry a sandbag 200m
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]
Carry a sandbag 200m
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
 | ||||
| Paige back for more, Clean & Jerk at BU CrossFit. |
"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]
Sunday, January 13, 2013
Saturday, January 12, 2013
Rest Day
"Joan Rasor, 69 years old, is a huge inspiration and participates in every event our gym holds, no matter how challenging it is!"
-Courtney Samway
-Courtney Samway
"Savannah Christian Prep's 'Perfect Program'" with Chris Spurlock,CrossFit Journal video [wmv] [mov] [HD mov]
Friday, January 11, 2013
WOD
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Compare to 100914.
"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Compare to 100914.
 |
| I see some competition brewing |
"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]
Thursday, January 10, 2013
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
Post loads to comments.
Compare to 111202
Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
Post loads to comments.
Compare to 111202
 |
| Got to love them HSPU's! |
Wednesday, January 9, 2013
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.
Enlarge image
Kyle Long.
"Meet Karl Steadman" CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal - video [wmv] [mov] [HD mov]
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.
Enlarge image
Kyle Long.
"Meet Karl Steadman" CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal - video [wmv] [mov] [HD mov]
Tuesday, January 8, 2013
WOD
Three rounds for time of:
20-15-5 reps of:
95 lb Front Squat
Hand Stand Push ups
Post time to comments:
20-15-5 reps of:
95 lb Front Squat
Hand Stand Push ups
Post time to comments:
 |
| First Day back after a 3 week break, tons of fun! |
Monday, January 7, 2013
WOD
As Many Rounds As Possible in 12 minutes of:
7 Dead lifts 225lbs
7 Box Jumps
7 Toes to Bar
Post number of rounds to comments
7 Dead lifts 225lbs
7 Box Jumps
7 Toes to Bar
Post number of rounds to comments
Sunday, January 6, 2013
Saturday, January 5, 2013
Friday, January 4, 2013
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120726.
Enlarge image
Khara Chunn.
"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]
Bob Harper does "Fran" - video [wmv] [mov] [HD mov]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120726.
Enlarge image
Khara Chunn.
"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]
Bob Harper does "Fran" - video [wmv] [mov] [HD mov]
Thursday, January 3, 2013
Wednesday, January 2, 2013
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.
Enlarge image
Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.
"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.
Enlarge image
Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.
"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]
Tuesday, January 1, 2013
WOD
5 rounds for time of:
10 one leg squats Right
10 one leg squats Left
20 Push ups
Post time to comments:
Open 11-1 today!
10 one leg squats Right
10 one leg squats Left
20 Push ups
Post time to comments:
Open 11-1 today!
Subscribe to:
Posts (Atom)