WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Elements class II Saturday at 10:30 a.m.

Compare to:090130


Melissa, Priscilla, Kara relax after the WOD, nutrition is on their mind.

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"CrossFit Risk Retention Group" by CrossFit by Overload - video [wmv] [mov]

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"Wheel Analogy", CrossFit Running Certification by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

Five rounds for time of:

21 Push ups (chest to deck)
15 Med Ball Cleans 20lbs
9 Overhead Squats 95lbs

I will help you scale your WOD.

Post your time to comments:

Elements class II Saturday at 10:30 a.m.


Val looking good with her SDHP

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"Train Them How to Eat" with Skip Chase, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

WOD

Shoulder Press 1-1-1-1-1-1-1 reps

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Compare to: 081204


Brandon mashing through the WOD.

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Jeremy Thiel: On the CrossFit Games - video [wmv] [mov]

WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Watch Rachel's video from the CrossFit Journal, she is awesome.

Post time to comments.


Sebastian stopping by to get in a WOD.

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CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview - video [wmv] [mov]

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"Sumo-deadlift High-pull" by Rachael Medina, CrossFit Journal Preview - [wmv] [mov]

Rest Day

Rest Day

Stop in this morning for our Elements course starting at 8:30. Learn the CrossFit movements or improve your existing movements. Bring a friend if you wish.

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 090212

Stop by Saturday morning, starting at 8:30a.m. I will be having an elements course for those of you who wish to learn the CrossFit movements or just want to clean your up movements. Bring a friend if you want.

You go Girls!

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

Post time to comments.

Compare to: 081219

It got hot in here today!

WOD

6 rounds for time of:

9 dumbell snatch 30 lbs. Right hand
15 Kettlbell swings 1pood
9 dumbbell snatch 30 lbs. Left hand
15 Kettlebell swings 1 pood


Eric mashing out the push press good job Eric!

WOD

Squat Clean
3-3-3-3-3

Post you load to comments.


Val loving the pullups

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 081030.

Enlarge image

LUMBERJACK CrossFit

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"Jim Baker: The Early Days", CrossFit Journal Preview - video [wmv] [mov]

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2009 CrossFit Games, Great Basin Regional Qualifier - Chris Spealler 1st workout and Interview

Rest Day

Rest Day

"Jolie Diaries: Correcting the Push Jerk" by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

WOD

As many rounds in 20 minutes as you can of:
Run 200m (on campus to the fire hydrant out the door)
12 overhead squats 65lbs

Compare to 081113:

WOD

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

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

Post time to comments.

Compare to: 090305

Val loves burpees!




CrossFit Games - video [wmv] [mov]

WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Enlarge image

"Jimi vs Josh: Task Priority FGB" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

Rest Day

Enlarge image

CrossFit Evolution Gymnastics - video [wmv] [mov]

WOD

Today your WOD will be to work on the movements you wish to improve (the movements you don't like) I will be available to work with you from 8-11. The gym will be open until 5pm as usual.
So work on the HSPU, Pull ups, Overhead Squats, Cleans, Muscle ups, etc...
Do the CrossFit Warm up before you start.

See you tomorrow!

Good Stuff Eric!

WOD

As many rounds as you can in 20 minutes:

5 Pull ups
10 Push press 35 lb dumbell
15 kettle bell swings 1 pood

Post time to comments:

The picture for today would be a picture of Nate's butt because that is all I could see as he left me on the 5k run.

WOD

Run 5 K

Post time to comments.

I will draw the map on the white board.

Basketball will be using the weight room from 4:00p.m. - 5:00p.m. Sorry for the inconvenience.

Compare to 090318.

Enlarge image

Charlottesville, Va

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The Warrior Spirit: Part 2 Rehab With Revenge by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to: 090312

Val, great WOD, after great weekend! Makes you wonder "How fast could I have done it?"not so great hands.

"Jenni Orr: On the Road to the 2009 CrossFit Games" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to: 090227

Enlarge image

"Every Second Counts" World Premier, Bare Bones International Film Festival - video [wmv] [mov]

Rest Day

Rest Day

WOD

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Nate and Ben in FGB.

WOD

Four rounds for time:

Run 400m
21 Kettlebell swings 11/2 pood (24k)
12 Cleans 95lbs

Post time to comments:


Ben and Eric loving Fight Gone Bad!

I am thinking that when we have some decent weather it will be time for a CrossFit BBQ!

WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Hip extensions

Post time to comments.

Compare to: 090128

Nate's first "Muscle up", Good Job Man!