Sunday, February 28, 2010
Saturday, February 27, 2010
Rest Day
Look a perfect squat at age 2 Alex and Mike
Friday, February 26, 2010
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
This was the 2nd WOD at BU CrossFit, look back at some of those times, man we were slow and weak then.
BU CrossFit will close at 12:00 pm to prepare for the MCAC Conference tournament.
Post loads to comments.
Compare to 080616.
Remember this, Allie, Val and Melissa on a summer day of May of 2009.
"Preparation" with top performers from the 2010 CrossFit Games Midwest Sectionals - video [wmv] [mov]
Thursday, February 25, 2010
WOD
1 min Wall ball shots, 20 pound
1 min rope pulls 12k kettlebell
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
BU CrossFit closed tomorrow at 12:00pm due to Conference tournament.
Roxanne and Hana loving the WOD at BU CrossFit.
initiates in the direction of the finger tips.
"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]
SacTown Showdown at CrossFit East Sacramento - video [wmv] [mov]
"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin
Wednesday, February 24, 2010
WOD
95 lb Thrusters, 7 reps
1 1/2 pood Kettle bell swings, 14 reps
Run 200m (4 up and backs on the court)
Post the number of rounds to comments:
Val and Kara squatting at BU CrossFit.
Tuesday, February 23, 2010
WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
Jenica and Val getting into their rowing at BU CrossFit.
"Isolation:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Monday, February 22, 2010
WOD
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Sunday, February 21, 2010
Saturday, February 20, 2010
Friday, February 19, 2010
Thursday, February 18, 2010
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: 090812
"Tailoring Your Coaching:" The SLC Ding Series Part 1, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]
Wednesday, February 17, 2010
WOD
Val and Jenica enjoying another day at BU CrossFit.
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Tuesday, February 16, 2010
Monday, February 15, 2010
WOD
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to comments.
Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
Sunday, February 14, 2010
Saturday, February 13, 2010
Friday, February 12, 2010
WOD
So work on the HSPU, Pull ups, Overhead Squats, Cleans, Muscle ups, etc...
Do the CrossFit Warm up before you start.
See you tomorrow!
Steve quickly works the wall ball shots, Love it Steve!
"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]
Thursday, February 11, 2010
WOD
Run 400m
95 pound Power clean, 15 reps
95 pound Thruster, 15 reps
Post time to comments.
I thought I would add some color since we haven't seen anything but white for months.
BU CrossFit
"Transmission:" At the chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Kirkland CrossFit Workout - video [wmv] [mov]
Wednesday, February 10, 2010
WOD
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to comments.
Mike doing ring dips.
Tuesday, February 9, 2010
WOD
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Weightlifting pulling stance and landing stance.
"Learning the Front Lever" with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]
Laura DeMarco 370lb Deadlift - video [wmv] [mov]
Monday, February 8, 2010
WOD
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Sunday, February 7, 2010
Saturday, February 6, 2010
Friday, February 5, 2010
Thursday, February 4, 2010
Tuesday, February 2, 2010
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 090602.
Will Gadd, the Endless Ascent, by James Beissel.
Monday, February 1, 2010
WOD
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
Post time to comments.
"Megan and Chyna Workout" at CrossFit Unlimited, a CrossFit Journal preview video [wmv] [mov]
Workout Demo with Rory McKernan at CrossFit North Santa Cruz - video [wmv] [mov]