If I could get it back again...

Skill:

Front Lever

Work on progressions, ice-cream makers, and starting from the top down, etc..

WOD:

"Alternating Tabata"

8 Rds of: 20 sec work/10 sec rest

Row (power output - watts)

Burpees

Start with the Row for 20 sec, then 10 sec rest, then burpees and rest, etc...

Post lowest watts and lowest burpee and total of each.

Got some if you need it...

Lift:

Deadlift

3-3-3-3-3

WOD:

"Pull/Rock/Squat"

5 Rds

10 Pull Ups C2B

15 Hollow Rocks

20 Squats

Post loads and time to comments.

She took me in again...

"Double Unders/KB's/Push Jerk"

4 Rounds
50 Double Unders
30 Kettlebell Swings 1.5/1 pood
10 Push Jerks 135/95

Jump and land with arms at full extension for Push Jerks.
Scales for the push jerk: 115/75, 95/65, 75/45

Post time to comments.

(last completed 3/30/09)

CrossFit NRG did a great job of putting together a video describing, "What is CrossFit," from an athlete's perspective. Sit back, relax and enjoy the video.  Thanks CrossFit NRG!!

What is Crossfit from CrossfitNRG on Vimeo.

When I walk beside her...

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

Post time 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 shoulder at the bottom of the ring dip and hips and shoulders must travel equal distance.

(last completed on 6/10/09)

Paste the url below as OPT (James Fitzgerald) - one of CrossFit's ELITE - tackles "Elizabeth"

http://www.youtube.com/watch?v=7Zyyk7mndyk

Why do I have to do this....

Rest Day

Is there anyone who would like to compete in the upcoming 'Beast of the East' otherwise known as the 'Winter Throwdown'? We already have several athletes going. Some for the experience and atmosphere and others to WIN it!! It's Saturday, January 23rd, 2010. All of the information needed can be found at the link below.

http://events.crossfit215.com/

Post your thoughts to comments.

Grinder...

"Lumberjack 20"

Teams of 2

20 Deadlifts 275/185lbs
400m Run/Row
20 KB Swings 2/1.5 pood
400m Run/Row
20 Overhead SQ 115/85lbs
400m Run/Row
20 Burpees
400m Run/Row
20 Pull Ups C2B
400m Run/Row
20 Box Jumps 24"
400m Run/Row
20 Squat Cleans 45lb Dumbells
400m Run/Row

Post time to comments.

A Hero WOD dedicated to the four fallen soldiers that were members of Lumberjack CrossFit.

All movements are done in pairs.  For instance, Team Invincible - Chuck and Mr. T - Chuck does 20 Deadlifts (w/ his pinky) while Mr. T does the row.  Then they switch so Mr. T does the Deadlifts and Chuck does the row.  They can't advance to the next movement until both have completed the row and the movement.  Once they're finished both their movement and row they then move to the next movement and row.

Match up w/ someone of comparable strength/wind.  GET SOME!!

This guy....

Skill:
Inversions/Skin the Cat
Work on core control and ROM

WOD:
"Snatch/Burpee"
15-12-9-6-3

Snatch 95/65lb
Burpee

Post time to comments.

Coach Glassman talks about the how and why of the "Deadlift"....

Corpo...

Lift

OHS

5x5x5

WOD

'Helen w/a row'

3 Rounds

400m row

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rounds w/ a 20lb weight vest

400m row

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

Post weight and time to comments.

On days that we give the "heavy" option, how do you choose which one you will do? Do you like the challenge of going heavier? Post thoughts to comments.

Good puppies on, bad puppies off...

'3 min max'

Box jumps

Knees to elbows

Push ups

Max effort on each exercise for 3 minutes. Rest 1 min. between each.

Post max to comments.

Hoarders???...

"The Lion"
20min/AMRAP
1 bar: 75/55lbs

1 Power Clean
2 Front Squats
3 Push Jerks
4 Back Squats

The bar shouldn't touch the ground throughout the round. Be extra careful bringing the weight down from the last jerk to the back squat (controlling it to your back makes it a little dicey).
Post rounds to comments.