Helen

3rds

run 400m
21 55# KB swings
12 Pull ups

2K Row throwdown part Deux?

Dudes, decided to do a 2K row today and went for a PR (previous was 7:15) on sheer will power, cos I definitely am not feeling 100%.

Got it done, 7:10, man I want sub 7, but it seems like a death wish away. I wanted to quit mid way. I am still totally shaking, dizzy, and just feel whacked. Rowing hard crushes you, man what a challenge it is!!!

Chris is coming out here in a few weeks and will get his first taste!

Snatch 1-1-1-1-1-1-1

Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.

Rest Day

Comments on the G.O.M.A.D. diet idea.

AMRAP 95# Thruster, HPC, SDHP

Angie

If we get any more guys to with us, then we'll have so many birds you won't be able to see who is in the picture. No Angie for me today, but worked on some hand eye coordination instead.

135# Clean / GHSU Digression

Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.

Check this out

What "sport" is this? It's crazy!

http://www.youtube.com/watch?v=w2-CtyWq-hg

http://www.youtube.com/watch?v=obUNGsdpPb0

http://www.youtube.com/watch?v=yNGCcgu06T8&NR=1

It's called "Parkour"

http://en.wikipedia.org/wiki/Parkour

Justin's Goat

5 Rounds

Max BBP
Max PU
Max BBS

Deadlift 1-1-1-1-1

The Games in 2010

Guys - How about all of us actually meet each other in person (for those of us who haven't) and plan a trip to go see the CrossFit Games in person and hang for a few days (and of course, WOD)?

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

I am down with this idea! Who's in?

Coast to Coast CrossFit Crew CF Games WOD:

For time 5 rounds of:

30 burpees
Chug a pint of Belgian Beer
Deadlift your body weight 30 times
Poop
Tequila Shot
Wrestle Myles down to the ground

Shoulder Day

(From Fletcher) Went to the Bronco game yesterday and had entirely too many beers with my dad. Here is the jet flyover during the national anthem.

21-3 until done LPU & HSP

Random 5k

POW / MIA 5k yesterday at 06:00 in the desert in Kuwait, yyeeeaah...

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Post time to comments.

Was looking through some old pictures tonight, and this pictures is from the crazy Netherlands where little kids were riding a mechanical camel during some Saturday festival.

Daniel

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

(Added by Fletcher)

Buddy emailed me this, found it on the site I'm sure. I'm fired up. I'm resting today, and doing this tomorrow AND in the same day I am doing a nasty 1,800 foot climb single track mountain bike ride, that by itself is a totally brutal workout. Let's get it on.

Personally, I think that hero workouts should always be done RX'd to honor the hero.
The added pain should be endured with the sacrifice the hero (in thsi case Daniel) made in mind; this should help you push just a bit farther than you normally would. If you need to scale to complete the workout then scale, but only make the decision to do so as you puke into a bucket or can feel your eyes bulging out while trying to consider one more rep. Everyone should go into this full speed, no pre-scaling, and give it their best shot.

Rest Day

Front Squats

5x3

(From Fletcher) took a video to check form on my PR of 240x3 (wimpy, but I'll get better). This always helps. I tilt forward when it gets heavy..... gotta be more aware of that next time.

"Annie"

Monday 090914

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.

Diane

21-15-9

225 pound Deadlift
Handstand push-ups

Barbara

Push Jerk 3-3-3-3-3

Lunge-Jump-Pull

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

CFT

Monday 090907
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629

"RUN Burpee RUN"

Sunday 090906
6 rounds for time of:

Run 400 meters

25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.

C&J

Saturday 090905
Clean and Jerk
1-1-1-1-1-1-1 reps
Post loads to comments.

5k

Elizabeth

Pre-trip G.I. Jane

Hey guys, still reluctant to throw the barbell around since I have to fly for 15-16 hours today, worried I'll jack the back. So instead I did "G.I. Jane." 100 burpee pullups for time. I've never seen it come up, and I've always been intrigued by it so thought I'd try it out. First time doing even a single burpee pullup, my motion was not so fluid. My time sucked, almost 19 minutes, but whatever, I was tired this morning (smallest kid up a lot). Waaaaaaaa goes the baby.

Here's a video of the final 10 reps from my phone. Burpee form again was starting to fail with head coming down, but these are reps 91-100, with two more at the end in case I didn't count right. I did try hard to touch my chest and chin to the floor every time, but started to waiver a little toward the end. I know, I'm wearing gloves. My hands are torn up from lotsa pullups lately. My garage pullup bar is exactly 8 feet off of the ground too, it's way on up there. I'm 6'4" and I have to jump to it.

There's a guy they call "bionic" on the main site videos that does this in like 11 minutes. That's just stupid, or I'm a puss, or I'm old, or something. And I'd be lying if I didn't admit that around rep 60 or so I thought about quitting... but I sucked it up, because there is this little voice in our heads that tells us we HAVE TO, right? Hell ya.

Franish Rowing