"Nicole"

Friday 090731
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 090626

10k day

Wednesday 090729
Run 10 K
Post time to comments.
Compare to 090701.

Progressive C&J's

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.

Cindy or Mary

Monday 090727
"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090609.

Rest Day

My concept "C", as in Claka Craft, rowing machine. Many fish caught, many beers drank. Life is too short to be a complete purist. Plenty of time to eat the zone diet in the office on a Monday moring, and as Rodger Shanor always says, "I wonder what the rich people are doing today?"

Wallball GHsup Back Ex

AMRAP
10 Wall Ball
10 GHsup
10 Back Extension

Hey Fletcher, I'll bet you a crisp $20 bill that you couldn't do 3% more reps on my substitution than on your GHsup machine. Please do not forward this picture to the Reebok products liability department.

Lynne

5 rounds:

Max Body Weight Bench
Max Pull Ups

"DT"

Thursday 090723

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.
Compare to http://coasttocoastcrossfitcrew.blogspot.com/2009/04/dt-5-rounds-155-12-dead-9-clean-6-press.html

2k Throw Down

Best $400 I ever spent. I got crushed by Fletcher in the 2k. My time was 7:42. Myles? Jacob? Can you dethrone Fletcher's outstanding 7:15 time?

Rest Day

Justin and I challenged each other to a 2K row-off to break in his new screamin' deal C2. My goal was 7:20, so I'd have to hold a 1:50 split. Banged it out in 7:15. Someday I want 7:00. CF says "that's when you are among the better rowers." That 15 seconds might seem small, but it's enormous. That was a war zone, Fran-like.

Tried to upload a screenshot of the PM3 but Blogger kept saying "an internal error has occured" I'll email it.

Who's got some? You guys sleeping in Littleton, CO tonight?

Deadlift 1-1-1-1-1-1-1

Run 5K

Filthy Filthy 50

Sunday 090719
For time:

50 Box jump,

24 inch box

50 Jumping pull-ups

50 Kettlebell swings,

1 poodWalking

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 http://coasttocoastcrossfitcrew.blogspot.com/2009/04/filthy-fifty.html

30 muscle ups

Hang Power Clean 1-1-1-1-1-1

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.
Compare to 090403.

Hope link to last time is posted correctly below. Maybe you could educate me Fletcher.

http://coasttocoastcrossfitcrew.blogspot.com/2009/04/nancy.html?zx=9f29f1e3c38522c6

090714 Rest Day

Thruster 1-1-1-1-1-1-1

5 rounds GHSUP and Back Extension

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

Pullup Hell: 3 Types of pullups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yah right)
5 Strict Pull-ups
7 Kipping Pull-ups

Rest Day

While we rest, let's think about the whooping the athletes at the Games are going to have to endure. Very interesting events, indeed.

Cool video showing the Deadlift progression on the main site, explaining how much harder the DL is with the 30 second intervals, and following that big cross country run up mountains through the weeds and brush!! Damn!!

400m 50 squats x 4 rounds

If we must die, let it not be like hogs Hunted and penned in an inglorious spot,While round us bark the mad and hungry dogs, Making their mock at our accursed lot.If we must die, O let us nobly die, So that our precious blood may not be shed in vain; then even the monsters we defy Shall be constrained to honor us though dead!

What though before us lies the open grave?Like men we'll face the murderous, cowardly pack,Pressed to the wall, dying, but fighting back!


Claude McKay, famous black poet who's poem was ripped off by Winston Churchill, Winston was a great man with a good cause, but good to know the original words to the we will fight on the beaches speach were spoken by a black american man.

Nate

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

FSGHDSUP

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up

(Craig edit, Justin did original post) If you ever have a girl friend say that doing CrossFit will make their body bulky and "unsexy" you may refer them to this photograph, of 3 of the fronrunners at the games. I'd say these young ladies bodies look juuuuuuuust fiiiiiiiine, wouldn't you? Click on the picture to make sure you get a really good look.

Rest Day

I wonder what the rich people are doing today?

Shoulder Day

Happy 4th of July!! Badger

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived."-General George S Patton

We knew today would be a hero WOD, and a hard one. Well here it is. My legs are going to fall off. NINETY squat cleans? I want to think about this guy the whole time (see main site for a link that can lead you to more info on him).

Read Lone Survivor, he was a NAVY SEAL, the baddest ass men on earth, bar none.

"Badger" In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA

Complete three rounds for time of:

95 pound Squat clean 30 reps

30 Pull-ups

Run 800 meters

I could have done better with Randy, I rested too much. Gonna fight hard tomorrow. Feeling patriotic. Our country kicks ass.

Here's a cell phone video of my wife Chelle midway through this one.. her subs are mentioned in the comments

Randy

Rest Day - Good article

This is great guys. Please read it.

http://www.againfaster.com/articles/

10K