WOD

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Handstand Push ups, keep it up Nate!

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Mike Burgener on The Snatch by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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Dr. Barry Sears CrossFit Presentation Part 4, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

Rest Day

WOD

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090304.

Micah, enjoyed having you, Good Luck ,stay in touch.

2009 CrossFit Games: Jason Khalipa - video [wmv] [mov]

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.

CrossFit Elements course Today! Thursday Aug. 27th @ 4:00pm, Contact Mike for more information.

Compare to: 090616

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Erin Cianciolo

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Solving Knee Problems Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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"The Whole Foods Alternative to ObamaCare" by John Mackey - The Wall Street Journal

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

CrossFit Elements course Thursday Aug. 27th @ 4:00pm, Contact Mike for more information.

Compare to 081002.

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2009 CrossFit Games Affiliate Cup

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"Primal Fitness" with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

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: 090629

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: 090727

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: 090615

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Robb Orlando, 100 Body Weight Squats - video [wmv] [mov]

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The Squat and the Hamstring by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

WOD

5 Rounds for time of:
Run 400 m
Squat clean 95lbs 11 reps
Push ups 21 reps (Chest to Deck)

I have one XL BU CrossFit T-shirt left any takers?

Post time to comments:

Dan and Fran.

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"Karen" by Firepower CrossFit - video [wmv] [mov]

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: 090423

Melissa and Micah and Pull ups

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"Psychology of CrossFit" with Greg Glassman by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]

WOD

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Nate don't take a month off, I am glad "Fran" welcomed you back!
All the first timers with "Fran", good job today!

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"Receiving the Bar" with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to: 090216

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Dave Tate on Motivation and Self Esteem, CrossFit Journal Preview - video [wmv] [mov]

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The Front Squat in Spanish by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

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Rest Day

Rest Day

WOD

Front squat 1-1-1-1-1-1-1 reps

A great way to finish this week!

Post loads to comments.

"Dr. Barry Sears Speaks at a CrossFit Conference." - The Zone Diet.com and CrossFit Journal Preview - video [wmv] [mov]

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to: 090219

Go, Jill Go! Thanks for sharing CrossFit with Randy!

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CrossFit Trainer Workout Part 2 - video [wmv] [mov]

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to: 080908

Val doing the 95 lb Thrusters, Mike holding the floor down after yesterdays WOD.

WOD

Five rounds for time of:
5 Toes to Bar
10 Thrusters 95 lb
15 Pull ups
20 Double Unders

Post time to comments:


Mike and SDHP's

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2009 CrossFit Games: CrossFit Community by Marty Cej and John Buffone - video [wmv] [mov]

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"Reference Guide on our Freedom and Responsibility Culture" by Netflix

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

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Solving Knee Problems Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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Steep Hill - video [wmv] [mov]

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The 2009 CrossFit Games Chipper: Christy Phillips vs Crystal McReynolds

Rest Day

Rest Day

Val completing her overhead squat

WOD

During your warm up spend some time doing the movements you need the most work.

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:




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.

2009 CrossFit Games, Pat "The Manimal" Barber Sandbag Sprint - video [wmv] [mov]

WOD

Three rounds for time of:
21 L-Pull-ups
36 K Kettlebell, Pull Kettlebell to top of Pull up bar and down 5 times.

Post time to comments.

Manny, just another athlete getting CrossFit! I'm sure he wants to thank the 4 others just out of frame.

WOD

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

Post time to comments.

Compare to: 090413

Remember CrossFit 101 Tonight @ 6:00pm contact Mike for details.


Mike and Val into FGB, everyone should do FGB!

WOD

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to: 090330


Melissa doing a great job in this WOD!

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090317.

Rest Day

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Ricky (little) of CrossFit Omaha. Five years old and has a 77 lb deadlift. Never required to CrossFit or workout. Just loves to do what he sees around him.

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So, you can get your kids to hang out at the gym, but how do you get them to eat clean? In a world of fast food and bad influences, how do you cook for your children and not succumb to the hot dog and mac cheese temptations? And how do you help your clients to do the same?

Thanks CrossFit Omaha for the Motivation!

Rest Day

Crossfit 101 course August 5th at 6 p.m. send an e-mail if you wish to enroll.