Monday, August 31, 2015


CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 140227

Sunday, August 30, 2015

Rest Day

Saturday, August 29, 2015

Rest Day

Friday, August 28, 2015


Power clean 3-3-3-3-3 reps

Rob Forte, Middle Brighton Baths, Victoria, Australia. 

"The Pistol" - [video
Compare to: 150701

Thursday, August 27, 2015


For Time:
50 Squats
40 Double unders
30 Push ups
20 Sit ups
10 dumb bell cleans 45lbs
5 Dead lifts 225lbs
10 Dumb bell cleans 45lbs
20 Sit ups
30 Push ups
40 Double unders
50 Squats
Compare to 150613

Wednesday, August 26, 2015


3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps

Post time to comments.
Compare to 150629

Tuesday, August 25, 2015


Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
Post rounds completed to comments.
Compare to: 140220

Monday, August 24, 2015


5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Sunday, August 23, 2015

Rest Day

Saturday, August 22, 2015

Rest Day

Friday, August 21, 2015


Complete 4 Rounds for time of:
Run 500m
6 Power snatch 95 lbs/65lbs
21 Front Squats w/ Sandbag
Post the number of round to comments:

"Living the Dream in Chile" - CrossFit Journal [video]

Greg Glassman on "Exercise is Medicine" - [video]

Thursday, August 20, 2015


Complete as many rounds as possible in 10 minutes of:
10 box jumps, 24-inch box
20 one-legged squats, alternating

Post rounds completed to comments.
Allison Mckail White and Luke, at CrossFit Goat

"The Double-under" - [video]

Registration for the 2015 CrossFit Team Series is open. The two-part series will be held on Sept. 8-14, and Oct. 6-12.

Wednesday, August 19, 2015


 Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments: 150515
"The Strip," by Brian McFadden, The New York Times.

"Big Soda Fires Back" - CrossFit Journal [article]
Is ABA vs. SF this century's Scopes Trial?

Tuesday, August 18, 2015


Overhead Squats

Post you load to comments:
Compare to: 130129

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CrossFit Level 1 Certificate Courses: CrossFit Del Mar, CrossFit Morristown, CrossFit Columbus, CrossFit Steele Creek, NorCal CrossFit, CrossFit Fury, CrossFit Jääkarhu, CrossFit Park City, CrossFit Colosseum, CrossFit Getafe Capital Sur, CrossFit Belfast, Reebok CrossFit FSF, CrossFit Little Hell, CrossFit Effects (FX), CrossFit Yas, Reebok CrossFit Asia, CrossFit 506, CrossFit Gladius Barra.
CrossFit Level 2 Certificate Courses: CrossFit St Louis Park, CrossFit Vauxhall.
CrossFit Kids Courses: CrossFit SAC, Reebok CrossFit Officine.

 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, August 17, 2015


7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Post time to comments.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

"Glassman on D.C. Licensure: "They Want to Control You" - CrossFit Journal [video]

"Max's Story" - [video]

Sunday, August 16, 2015

Rest Day

Saturday, August 15, 2015

Rest Day

Friday, August 14, 2015


3 rounds as many reps as possible in 4 min of:
7 reps of full snatch 95/65lbs
7 Burpees bar facing

Post the number of reps completed:

Thursday, August 13, 2015


21-15-9 reps for time of:
115-lb. overhead squats
Post time to comments.

Compare to: 140924
Lifeguard Matt Dolan, Brigantine, New Jersey. 

"CrossFit athlete, 77, makes full-body transformation," CBS News.

Coca-Cola responds to The New York Times article connecting Coca-Cola funding with "scientific research."
Greg Glassman on "The Global Energy Balance Network metabolic slide to oblivion" - [video]
Post thoughts to comments.

Wednesday, August 12, 2015


5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
Post time to comments.
Compare to 111017. No comments recorded
Nick at CrossFit Body Mechanic.

"Rowing" - [video]

"Seven Years' War" - CrossFit Journal [article]

Tuesday, August 11, 2015


For Time:
10-8-6-4-2 reps of Thrusters, 135lbs/95lbs
50-40-30-20-10 reps of Double Unders

10 thrusters and then 50 DU, 8 thrusters and 40 DU and so on...
Post your time to comments:
Rachael Thurber at CrossFit Pittsburgh.

"Pressing Drills: The Archer Push-up" - [video]

"Coca-Cola Funds Scientists Who Shift Blame for Obesity Away From Bad Diets," The New York Times. 

Monday, August 10, 2015


For Time:
With Sand Bag AHAP (as heavy as possible) weight
800m Carry
40 Squats Back Rack
400m Carry
20 Push Ups w/Bag on Back
200m Carry
50 Front Rack Alt Lunges
200m Carry
20 Push Ups w/Bag on Back
400m Carry
40 Squats Back Rack
800m Carry
100 4 Count Flutter Kicks w/Bag Extended Arms Locked (Every time you lower the bag to your chest complete 50 4 Count Mtn Climbers)

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CrossFit Level 1 Certificate Courses: CrossFit Hawaii, CrossFit TNT, CrossFit Ethos, CrossFit Max Effort, CrossFit St Paul, Reebok CrossFit One, CrossFit Atlanta, Mobius CrossFit Cancun, Reebok CrossFit Velocity, CrossFit Glasgow, Reebok CrossFit Louvre, CrossFit Brisbane, CrossFit Geraklion, Reebok CrossFit Heart and Beauty, CrossFit Cidade Jardim, CrossFit Jotun.
CrossFit Level 2 Certificate Courses: NorCal CrossFit Santa Clara, CrossFit ALC, CrossFit Metalize, CrossFit EMOM Villa Luro.
CrossFit Competitor Trainer Courses: CrossFit Jotun, Reebok CrossFit PTY.
CrossFit Kids Course: CrossFit Carbon.

"Outside Influence" - CrossFit Journal [article]

Sunday, August 9, 2015

Rest Day

Saturday, August 8, 2015

Rest Day

Friday, August 7, 2015


Back Squat 3-3-3-3-3 reps
Post loads to comments:
Compare to: 101220 

Train Blue CrossFit and CrossFit Murstadt, Graz, Austria.

"Foot Position in the Air Squat" with Nicole Gordon - [video]

"The Carpenter" - [video]

Thursday, August 6, 2015


6 Rounds for time of:
15 Push Press, 95 lbs
Walking overhead Lunges 50ft, 25lbs
15 Burpees

Wednesday, August 5, 2015


10-9-8-7-6-5-4-3-2-1 of:
Pull ups
SDHP 95lbs
Post time to comments:

Sharon finishes her last mile.

"Constance" - [video]

Coach Glassman travels to D.C. to fight licensure bill. [The Washington Post] [Politico] [CBS DC] [WJLA] [The Kojo Nnamdi Show]
Post thoughts to comments and/or email the D.C. Council via

Tuesday, August 4, 2015


For Time:
25 Turkish Get ups
10 max hold chin ups
400m Buddy carry or 3 sandbags if you don't have a buddy.
Post time to comments:

Monday, August 3, 2015


21-15-9 reps for time of:
135-lb. cleans
Ring dips

Post time to comments.
Compare to 150101
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CrossFit Level 1 Certificate Courses: CrossFit ConstructCrossFit Garden City810 CrossFitCrossFit SS (South Side)CrossFit Iron MileCrossFit BelltownCrossFit RootsCrossFit BaselCrossFit ThamesReebok CrossFit OfficineCrossFit AucklandCrossFit 9 DragonsCrossFit Bogota.
CrossFit Level 2 Certificate Courses: Reebok CrossFit OneReebok CrossFit Plaza CondesaCrossFit Chiwoo.
CrossFit Competitors Course: CrossFit Posto 9.
CrossFit Kids Courses: Reebok CrossFit 3DCrossFit EMOM Villa Luro.

"If That's a Job Then Sign Me Up" - [video]

Sunday, August 2, 2015

Rest Day

Saturday, August 1, 2015

Rest Day