Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Sunday 210718
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 210114.
Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.
Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 35 lb. ♂ 45 lb.
Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 22 lb. ♂ 35 lb.
Thursday 210114
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.
Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 35 lb. ♂ 45 lb.
Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats
♀ 22 lb. ♂ 35 lb.
Wednesday 201118
Rest Day
Post thoughts to comments.
Tuesday 170926
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
Post time to comments.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
Related content:
• CrossFit WOD 170926 Tips With Rory McKernan
• The Thruster
• The Box Jump
• The Deadlift
Sunday 150816
For time:
135-lb. snatches, 50 reps
Post time to comments.
"Be good at what you do" with Andy Hendel - [video]
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 120811.
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Post time to comments.
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Compare to 060821.
Friday 130517
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Friday 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 121025.
"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Saturday 130223
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
Compare to 111103.
"Feet First" by Bill Starr, CrossFit Journal article [pdf]
"Andy's Muscle-up" with Dave Castro - video [wmv] [mov] [HD mov]
Friday 130222
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Post time to comments.
Wednesday 130213
"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups
Post rounds completed to comments.
Monday 130211
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 110726.
"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Wednesday 121121
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 120521.
"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]
WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters
Compare to 020924.
"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]
Saturday 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]
"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]
Monday 120521
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.
"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]
WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]
"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather
Friday 120203
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.
Compare to 110123.
Registration for the 2012 Open is now live!
"Meet the Owners of CrossFit Vitality" with Jessica and Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]
NorCal Affiliate Owners Plan for the Open - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Atlanta - video [wmv] [mov] [HD mov]
"Power is not revealed by striking hard or often, but by striking true."
- Honore de Balzac
Sunday 120122
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
Graham Holmberg 7:48. Post time to comments.
"Inside England's CrossFit HG3" with Peter Davis and Andy Ruddick, CrossFit Journal preview video [wmv] [mov]
"Striking and CrossFit" with George Ryan - video [wmv] [mov]
WOD Demo with CrossFit 101 - video [wmv] [mov]
"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan
Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]
Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]
WOD Demo with CrossFit Wilmington - video [wmv] [mov]
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard
Friday 111223
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters
Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.
"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]
WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]
Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov]
"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran
Thursday 111222
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.
"A CrossFit Comeback From Cancer" with Chad Hamilton, CrossFit Journal preview video [wmv] [mov]
"The Butt Test" by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]
"Top 50 Christmas Toys of the Past Century" by Diego Martinez-Moncada, Daily Infographic.
Sunday 111218
Three rounds for time of:
Row 1000 meters
Run 800 meters
Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53.
Post time to comments.
"Sue Pepe: Taking Control of My Health", CrossFit Journal preview video [wmv] [mov]
"Annie on Kristan" - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
"Report on the Recent Piggybanking Crisis" by Eric Hague, The Wall Street Journal.
Sunday 111113
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.
"Games Athlete and Affiliate Owner: Elyse Umeda", CrossFit Journal preview video [wmv] [mov]
Highlights from the CrossFit UFC Fan Expo, Mens Competition - video [wmv] [mov] Womens Competition - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
From the Vault:
"Andy Takes on Pat and Pete", January 2008 - video [wmv] [mov]
"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin
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