Hey, are you goin' today...

"Run and Thrust"

For time:

1600m run (1 mile)

21 Thrusters 115/85#

800m run

15 Thrusters

400m run

9 Thrusters

(Last completed 9/5/09)

Post time and thoughts to comments.

We are on the brink...

"Paul Vault"
For time:
10 Deadlift 225/155lbs
5 Box Jumps 32/24"
10 Ring Inversions
9 Deadlift
5 Box Jumps
9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

CA$H OUT:

Weighted Dead-Hang Pull Ups

1-1-1-1-1

Post time, loads and thoughts to comments.

Ring Inversions - Keep arms and legs locked throughout movement.

Little Lion Man...

CrossFit "Awesome" Commercial- [wmv], [mov]

Courtesy of CrossFit.com

Lift:
Heavy Back Squat
70 - 75 - 85% of 1 RM
5-3-1+ @ 32X1
(Last completed 7/6/10)


WOD:
"Ann Chovie"
12 Min Cap
7 Rds
3 Power Clean BW
4 Handstand Push Ups (Rings, Parallettes, Plates, Abmats, etc...)


Post loads, time and thoughts to comments.


HSPU - These should be very challenging.  Up the ante today on the ROM!

It's how you react to a problem that defines you....

"Dee Odorant"
For time:
15 Sumo Deadlift High Pulls 115/85lbs
25 Double Unders - Unbroken
12 SDHP
25 Double Unders - Unbroken
9 SDHP
25 Double Unders - Unbroken

6 SDHP

25 Double Unders - Unbroken

CA$H OUT:
Cast Handstand Wall Walks


Post time and thoughts to comments.

Affirmation...

Coach Burgener discusses the Snatch Balance [wmv], [mov]

Courtesy of CrossFit.com

Lift:

Heavy Snatch Balance

3-3-3 @ X212

(Last completed 4/12/10)

WOD:

"Adam Bomb"

21-15-9

Squat Snatch 95/65lbs

Pull Ups

or

"Heavy Adam Bomb"

12-9-6

Squat Snatch 135/95lbs

Pull Ups C2B

Post loads, time and thoughts to comments.

With my whole heart...

Lift:
Press Complex
Press. Push Press. Push Jerk
Warm up with Wall Extensions and 45% and 55% of 1 RM Press
3 sets of 1.1.1
70-80-90% of 1 RM Press


WOD:
"Up Chuck"
5 Rds
10 KB Swings 2/1.5pd
10 Burpees


Post loads, time and thoughts to comments.


Press Complex 1.1.1 - In succession, complete 1 Press, 1 Push Press, then 1 Push Jerk.

Hands up at the bottom...

CrossFit 'Belief' Commercial [wmv], [mov]
Courtesy of CrossFit.com


Rest Day!!

Now that's a final heat...

"Up and Down"
For time:
100 Squats
50 Push Ups
25 Walking Lunges
800m Run
25 Walking Lunges
50 Push Ups
100 Squats
(Last completed 8/25/08)


Post time and thoughts to comments.

She's put together...

New "WHAT IS CROSSFIT" Commercial [wmv], [mov]

Courtesy of CrossFit.com

WOD:
2010 NEQ WOD #1
21-15-9
OHSQ 135/95lbs
Pull Ups C2B
Time limit: 10 min


CA$H OUT:
CORE WORK
3 SETS OF 10
HIP EXTENSIONS
GHD SIT UPS
GHD RAISES

No Gaming....

"Divine"
8 Min Cap
800m Run
then
w/ remaining time after run complete:
AMRAP of Double Unders


CA$H OUT:
Work on Weakness(es)
3 sets of 10


Post run time, total Double Unders and thoughts to comments.

The Placebo....

"'09 Aussie Qualifier"

for time:

15 Dead Lift - 255/165lb

8 ring dips

13 Dead Lift

8 ring dips

11 Dead Lift

8 ring dips

9 Dead Lift

8 ring dips

7 Dead Lift

8 ring dips

5 Dead Lift

8 ring dips

3 Dead Lift

8 ring dips

1 Dead Lift

8 ring dips

(Last completed 4/5/09)

Ring Dips - shoulder below elbow at the bottom and locked elbows at the top.

Post time and thoughts to comments.


CA$H OUT:
3 sets
10 T2B
10 Box Jumps 24"
rest 1 min btwn sets and focus on speed

2 dozen donuts....

Check out the CrossFit Games Commercial sponsored by Adidas [wmv] [mov]

Courtesy of CrossFit.com

WOD:

"Helen"

3 Rds

400m Run

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rds w/ a 20lb vest

400m Run

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

(Last completed 3/18/09)

Post time and thoughts to comments.

Say Hey...

Lift:
Heavy Shoulder Press
3-3-3+
Complete each set starting w/ 65%, then 70%, then AMRAP of 75% of your 1 RM
(Warm-Up w/ 2 sets of 40% and 55% of your 1RM)
(Last completed 6/21/10)


WOD:
2009 NEQ WOD #1

12 min AMRAP

5 Thrusters 135/95lbs

10 Burpees

(Last completed 11/24/09)

Post loads, rounds and thoughts to comments.

This Afternoon...

REST DAY!!!

2010 CrossFit Games Finals!!!

Neon Trees....

"The Fiend"
15 min/AMRAP
1 Hang Power Clean 135/95lbs
1 Hang Squat Clean 135/95lbs
2 Push/Split Jerks 135/95lbs
20 Double Unders


CA$H OUT:
Max Pull Ups


Post rounds and thoughts to comments.

Follow the 2010 CrossFit Games here - live!!

"It is not the critic who counts. Not the man who points out how the strong

man stumbled or where the doer of deeds could have done better. The credit

belongs to the man who is actually in the arena, whose face is marred by

dust and sweat and blood; who strives valiantly; who errs and comes short

again and again; who knows the great enthusiasms, the great devotions;

who spends himself in a worthy cause. Who, at the best, knows in the end

the triumph of high achievement, and who at the worst, at least fails while

daring greatly, so that his place shall never be with those timid souls who

know neither victory nor defeat."

- Theodore Roosevelt

Courtesy of CrossFit.com

When the morning comes...

"Abuse"
5 min/AMRAP
OHSQ 95/65lbs
2 min rest
5 min/AMRAP
Abmat Sit Ups


CA$H OUT:
Practice Kipping/Butterfly Pull Ups


Post totals, max reps and thoughts to comments.

The 2010 CrossFit Games start tonight!!!

Don't stop till it's over....

"Interval Mash-Up"
8 Rds
30 sec/15 sec
Wall Ball 20/14lb
Hollow Rocks
SDHP 75/55lb
Box Jumps 20"


Complete 30 sec of Wall Ball, 15 sec rest, then 30 sec of Hollow Rocks, 15 sec rest, etc.  Once all 4 movements are completed rinse and repeat 7 more times.


CA$H OUT:
Max Ring Push Ups
- Shoulder below elbow


Post totals, max reps and thoughts to comments.

Starting tomorrow night.....

Follow the 2010 CrossFit Games here!!!

We could do anything....

Lift:

Heavy Snatch Grip Deadlift

3-3-3 @ 21X1

(Last completed 2/24/10)

WOD:

"Luigi"

3Rds

10 BB Forward Lunges 135/95lbs

10 T2B

10 Burpees

(Last completed 1/5/10)

Barbell Fwd Lunge - 5 each leg

Post loads, time and thoughts to comments.


Nick - 4:56

Freelance whales...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

(Last completed 3/24/10)

CA$H OUT:

Inversions/Skin the Cat/Levers

Post time and thoughts to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the elbow at the bottom of the ring dip and hips and shoulders must travel equal distance.

Kilojoules....

Lift:

OHSQ

2 attempts to get 15 reps of max weight

(Last completed 4/7/10)

WOD:

"The Fixer"

Run 800m

20 Double Unders

20 Sit Ups

Run 400m

30 Double Unders

30 Sit Ups

Run 200m

40 Double Unders

40 Sit Ups

(Last completed 4/7/10)

Post loads, time and thoughts to comments.

The Flame...

Rest Day!!

She has Divinity....

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 5 of 5 - Courtesy of CrossFit.com

"The Captain"
For time:

2 Rds

30 KB Swings 1.5/1 pd

20 Box Jumps 20"

then
400m Run

2 Rds

30 Double Unders

20 Pull Ups

then

400m Run

2 Rds

30 Sit Ups

20 Burpees

Post time and thoughts to comments.

Nick - 16:45

Tholley....

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 4 of 5 - Courtesy of CrossFit.com

Lift:

Heavy Front Squat

5 sets of 2-3 reps @ 31X1
(Last completed 6/15/10)


WOD:

2k Row

(Last completed 11/21/09)


Post loads, time and thoughts to comments.

Light it up...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 3 of 5 - Courtesy of CrossFit.com

"Down and Out"

12 min/AMRAP
10 Push Ups
5 Power Cleans BW
5 T2B


Post rounds and thoughts to comments.


CA$H OUT:
4 min/AMRAP
Double Unders

SAVE THE DATE! Friday, August 6th in EHT!!
Celebrate our 1 year Anniversary CrossFit Style!!
Community WOD and BBQ!!

Break-forth the rhythm and the rhyme...

CrossFit's original 'Firebreathers,' Annie Sakamotoand Greg Amundson, do 'Fran' in the original CrossFit HQ in Santa Cruz

"Fran"

21-15-9

Thrusters 95/65lbs

Pull-Ups

Post time and thoughts to comments.

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

(Last done on 3/1/10)

Second Chance...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 2 of 5 - Courtesy of CrossFit.com

Lift:

"CrossFit TOTAL"

1 Back Squat

1 Shoulder Press

1 Deadlift

(Last completed 4/8/10, 12/30/09)

Post each max, total and thoughts to comments.

All one Rep Max's. A total of 3 sets for each exercise to find your 1 RM. Combine total amounts for each to get CrossFit Total.

Back Squat must have full ROM with hip below knee.

Shoulder Press is a movement with no hip or knee flexion.

Deadlift is from the ground up with full hip extension at the top.


Williamstown
There will be no
3pm class until further notice.

This too shall pass...

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 1 of 5 - Courtesy of CrossFit.com

"Carey"
21-15-9
Sumo Deadlift High Pull 95/65lbs
Lateral Burpees

Lateral Burpees are to be done over SDHP bar

Post time and thoughts to comments.

CA$H OUT:
Muscle Up practice

You must be a limousine...

Happy 4th of July!!

Rest Day!!

Just one of the very few reasons to get the CrossFit Journal....
The Zone Chronicles w/ Pat Sherwood


4th of July Weekend schedule-
Williamstown
Monday 9:30am

EHT
Monday 9:30am

Williamstown
Starting Monday July 5th, there will be no
3pm class until further notice.

Her name is Rio...

Nicole Carroll, CrossFit's Co-Director of Programming/Training

talks Nutrition Part 1, Part 2

Lift:

Heavy Back Squat

5 sets of 4-6 reps
(Throughout the 5 sets you should be getting 6 reps to start and 4 to finish)
(Last completed 5/24/10)


WOD:
"Falling Apart"

2 Rds of:

2 min AMRAP

Jumping Air Squats

Rest 1 min

2 min AMRAP

Heavy KB Swings 2/1.5 pd

Rest 1 min

2 min AMRAP

DB Burpees 25lbs

Rest 1 min

Post loads, totals and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am

Williamstown - Starting Monday July 5th, there will be no 3pm class until further notice.

Jump on it...

Check out Mikko Salo doing "Death by Clean and Jerk"here!!

Courtesy of CrossFit.com

Lift:

Push/Split Jerk

5 sets of 2-3 reps
(First set should be 3 reps and last set should be 2 reps)
(Last completed 3/30/10)


WOD:
"Death by Clean and Jerk"
Starting on the minute, every minute, increase your reps by one:
(ie: 1 rep 1st minute, 2 reps in 2nd minute, etc..)
Clean and Jerk 135/95lbs


Post loads, completed minutes and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am

Williamstown - Starting Monday July 5th, there will be no more 3pm class until further notice.

Little Red Corvette...

"The Sprint"
For time:
350M Row
50 Box Jumps 24"
350M Row
(Last completed 3/4/10)

CA$H OUT:
Core-Work
3 sets
7 GHD Raises w/ band
7 GHD Sit Ups w/ band
7 Reverse Hypers w/ band
(Rest as needed between sets)


Post time and thoughts to comments.

4th of July Weekend schedule-
Williamstown-
Saturday 9:30am
Monday 9:30am

EHT
Saturday 8:00am
Monday 9:30am