1stLt Flambert, HM1 Martin "Doc", Lt. Vanhorne, and Lt. Willis - USMC
Double-Unders by Tall Karl - video [wmv] [mov]
"The End of the First Pull" by Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Sunday, February 15, 2009
Saturday, February 14, 2009
Friday, February 13, 2009
WOD
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments. 
CrossFit Old Town - video [wmv] [mov]
Coach Glassman Interview, CrossFit Journal Preview - video [wmv] [mov]
Thursday, February 12, 2009
Wednesday, February 11, 2009
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to: 081222
Mike push jerking headed for a personal record!
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to: 081222
Mike push jerking headed for a personal record!
"Stretching is Dead" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Tuesday, February 10, 2009
WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds and fractions of rounds completed to comments
Monday, February 9, 2009
Sunday, February 8, 2009
Saturday, February 7, 2009
Friday, February 6, 2009
WOD
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Thomas ready for Kelly
Thursday, February 5, 2009
Wednesday, February 4, 2009
Tuesday, February 3, 2009
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Compare to: June 6, 2008 look in todays comments. This WOD was before we started webpage.
Post time to comments.
National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv] [mov]
This lecture is awesome and a free download at the CrossFit Journal.
Monday, February 2, 2009
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to: No post were made 081121.
Sunday, February 1, 2009
Rest Day
Andrew Standfield, Quebec City, Quebec
Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]
Gillian Mounsey, On the Road to the 2009 CrossFit Games Part 3 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Saturday, January 31, 2009
Friday, January 30, 2009
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081028.
Skill Transfer Exercises for the Jerk, Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Thursday, January 29, 2009
WOD
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Keep up the good work! Remember if you are new to CrossFit it takes about a month before you can really ramp it up!
Compare to 081103.
COP Reaper, Fallujah
National War College Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, January 28, 2009
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time comments.
Isabel Galvis gets in a workout, while visiting from Miami
--------------------------------------------------------------------------------
Air Squat: A Simulated Test Experience, CrossFit Level 2 Certification Seminar, CrossFit Journal Preview - video [wmv] [mov]
30 Glute-ham sit-ups
25 Back extensions
Post time comments.
Isabel Galvis gets in a workout, while visiting from Miami
--------------------------------------------------------------------------------
Air Squat: A Simulated Test Experience, CrossFit Level 2 Certification Seminar, CrossFit Journal Preview - video [wmv] [mov]
Tuesday, January 27, 2009
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 081006.
Nate, BU CrossFit, Bellevue NE
CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]
Monday, January 26, 2009
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Teaching the Deadlift, CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]
Sunday, January 25, 2009
Saturday, January 24, 2009
Friday, January 23, 2009
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Thursday, January 22, 2009
Wednesday, January 21, 2009
WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Tuesday, January 20, 2009
Monday, January 19, 2009
Sunday, January 18, 2009
Rest Day
We will have a Elements course today at 1:00 for those wishing to improve technique.
Guest are welcome.
Candace Hamilton, CrossFit Oakland
Saturday, January 17, 2009
Rest Day
We will have a Elements course December 18th at 1:00 for those wishing to improve technique.
I will be at the gym at 12:30 until 2:00 if you want to make up a WOD or practice skills that need improvement.
National War College Speech Part 2, CrossFit Journal Preview - video [wmv] [mov]
A free download on Crossfit Journal.
Friday, January 16, 2009
WOD
We will have a Elements course December 18th at 1:00 for those wishing to improve technique.For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups Dan after another WOD
Post time to comments.
Compare to 070812
Thursday, January 15, 2009
WOD
For time:
5 Box Jumps
30 Push Press 75lbs
10 Box Jumps
25 Push Press 75lbs
15 Box Jumps
20 Push Press 75lbs
20 Box Jumps
15 Push Press 75lbs
25 Box Jumps
10 Push Press 75 lbs
30 Box Jumps
5 Push Press 75lbs
Val sporting the new Crossfit T-shirt!
Coach Glassman speaks at
National War College Speech Part 1, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, January 14, 2009
Tuesday, January 13, 2009
WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
Post time to comments. Dan loving the front squats
Monday, January 12, 2009
WOD
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Caity Matter Interview, CrossFit Journal Preview - video [wmv] [mov]
Sunday, January 11, 2009
Rest Day
This is great information, get on it!
"Jason Rhabdo Kaplan, On the Road to the 2009 CrossFit Games Part 2" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Saturday, January 10, 2009
Rest Day
A Theoretical Heirarchy of Development
Coach Greg Glassman, co-founder of CrossFit
A theoretical hierarchy exists for the development of an athlete. It
starts with nutrition and moves to metabolic conditioning, gymnas-
tics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering
of development. The logical flow is from molecular foundations,
cardiovascular sufficiency, body control, external object control,
and ultimately mastery and application. This model has greatest
utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If
you have a deficiency at any level of “the pyramid” the compo-
nents above will suffer.
Friday, January 9, 2009
Thursday, January 8, 2009
WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
"Ever wonder what happens at a CrossFit Gymnastics Cert?" by Jeff Tucker, GSX Athletics - video [wmv] [mov]
Wednesday, January 7, 2009
WOD
Tuesday, January 6, 2009
WOD
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments:
Monday, January 5, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Friday, January 2, 2009
WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
I hope you are ready for this year, it will be fun, be ready to give a 100%!
Post number of minutes completed to comments.
Compare to: 081003
The Boz and Todd Experience Episode 2, Part 2, CrossFit Journal Preview - video [wmv] [mov]
Thursday, January 1, 2009
Wednesday, December 31, 2008
WOD
5 Round for time:
30 Wall Balls 20lbs30 Kettlebells swings 16k
Run 400m, 7 laps on court (up and back equals 1)
The gym will close at noon today for New Years Eve.
Tuesday, December 30, 2008
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
The gym will close early at noon on New Years Eve.
Compare to 081104
CrossFit Oakland Prepares for 2009 CrossFit Games Part 2 - video [wmv] [mov]
See Part 1 - CrossFit Games.com
Monday, December 29, 2008
WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081020
"Heather Keenan: Road to the 2009 CrossFit Games Part 3" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Sunday, December 28, 2008
Saturday, December 27, 2008
Friday, December 26, 2008
Thursday, December 25, 2008
Wednesday, December 24, 2008
Tuesday, December 23, 2008
WOD
"Eva"
Five rounds for time of:
Run 800 meters (7 laps on court)
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Monday, December 22, 2008
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 081017.
Shana Alverson, CrossFit East Decatur
"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]
Sunday, December 21, 2008
Saturday, December 20, 2008
Rest Day
CrossFit Store 2.0 beta - new look, new styles
"The First Certification Seminar: Capacity at Random Tasks", CrossFit Journal Preview - video [wmv] [mov]
Friday, December 19, 2008
WOD
For time:
50 Box jump, 20 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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to: 081022
"Cueing the Hamstring: CrossFit Basic Barbell Certification" - video [wmv] [mov]
Allie have fun with this one!
Thursday, December 18, 2008
WOD
Overhead Squats
3-3-3-3-3
(Go heavy! Treat this like you would a met-con workout. Do not be afraid of the weight. Hit the heavy days with the same if not more intensity as the other days. Lets see some big numbers up there!)
Post loads to comments and white board
Thanks for coming out for dinner everyone had a great time. This only the first of many get togethers, see you in the gym.
Compare to: 081023
Wednesday, December 17, 2008
WOD
Complete as many rounds in twenty minutes as you can of:
Run 400 meters (6 laps in gym)
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
Tuesday, December 16, 2008
WOD
Back Squat 5-5-5-5-5 reps
Post loads to comments and white board at BUCF.
Compare to 081120
"Heather Keenan: Road to the 2009 CrossFit Games" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
We will meet at 7 p.m. December 17 at Texas Roadhouse, Papillion for some holiday cheer. I hope to see everyone there!
Monday, December 15, 2008
WOD
Today is the day that we celebrate a young man's life that touched so many more hearts then I think he or any of us ever realized. Miguel Flores was an avid Crossfitter who pushed himself to the limits and always raised the bar. Not only was he a phenomenal Crossfitter but also a warm hearted and caring man that put smiles on the faces of everyone around him. Crossfit San Diego and all surrounding affiliates are blessed to have known such a great man. This day is for you brother!
"Miguel CFSD, A.K.A. McFlurry"
For time:
400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run
Please post time to comments and whiteboard.
Miguel Flores. Thanks to CFSD for the WOD.
Sunday, December 14, 2008
Saturday, December 13, 2008
Friday, December 12, 2008
WOD
Three rounds for time of:
Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post time to comments.
Thursday, December 11, 2008
WOD
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Luke Baxter loving the ring push ups!
We will meet at 7 p.m. December 17 at Texas Roadhouse, Papillion for some holiday cheer. I hope to see everyone there!
Wednesday, December 10, 2008
Tuesday, December 9, 2008
WOD
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
Lee Welburn (Welly) after another WOD.
"Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]
Monday, December 8, 2008
WOD
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments. Allie loves doing Fran! Good Job.
Sunday, December 7, 2008
Rest Day
"The Boz and Todd Experience Episode 2, Part 1: Todd Coaches Sandy", CrossFit Journal Preview - video [wmv] [mov]
Saturday, December 6, 2008
Friday, December 5, 2008
WOD
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
Kettle bell swing, (16k) 20 reps
Post time to comments.
BU CrossFit T-shirts, $15
Allie having fun with Fran
Thursday, December 4, 2008
Wednesday, December 3, 2008
WOD
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
BU CrossFit T-shirts, $15
Lee Welburn "Welly" "Tabatha Something else" He looks good here!
Tuesday, December 2, 2008
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.
Great turnout for "Nate", please post your rounds.
BU CrossFit T-shirts, $15
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