 |
| Post conversation to comments |
WOD
A. Clean
B. 10 min AMRAP
5 Thrusters 50/35
10 Ball Slams
Post time to comments
Wednesday August 31, 2011
HAPPY BIRTHDAY WILLIE!
WOD
A. OHS
B. 400m run
50 Pull-ups
400m run
100 Push-ups
400m run
150 Squats
Was Willie robbed on this lift? Post to comments
Tuesday August 30, 2011
WOD
A. Deadlift 1-1-1
B. 5 rounds for time:
15 Deadlift 85/60kg
15 T2B
Post time to comments
Monday August 29, 2011
WOD
 |
| Real yoga is not for the faint of heart... |
A. Strict Press
B. 4 rounds for time:
50 DUs
35 KBS
20 Box Jump
Post time to comments
Why Yoga Can Be So Irritating (Although You Should Go Anyway!)
Sunday August 28, 2011
REST
Really think about this and how the thoughts inside your head may be affecting your body...
Saturday August 27, 2011
WOD
800m Run
25 SDHP (with KB 2/1.5p)
30 Pull-ups
35 Box Jumps
40 GHD Sit-ups
35 KBS
30 Wall Ball
25 Burpees400m Run
Post time to comments
Friday August 26, 2011
WOD
A. Snatch
B. 15 min AMRAP
10 OHS 45/30
10 OHS 45/30
20 T2B
30 Push-ups
30 Push-ups
The Cholesterol Myth That Could Be Harming Your Health
Thursday August 25, 2011
WOD
A. Gymnastics Skills
B. 400m Run
3 min Rest 500m Row
3 min Rest
400m Run
3 min Rest
500m Row
3 min Rest 400m Row
C. 90s max GHD Sit-up
Post scores to comments
Just for fun...
Wednesday August 24, 2011
WOD
A. Clean
B. "Elizabeth"
21-15-9
Clean 65/45
Ring Dips
Post time to comments
Waterslides or Beach this weekend? Click on either which will redirect you to Facebook for more details.
Waterslides or Beach this weekend? Click on either which will redirect you to Facebook for more details.
Tuesday August 23, 2011
WOD
 |
| My money is on Alana |
A. Front Squat 3-3-1-1-1
B." Half Bradley"
5 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Post time to comments
Monday August 22, 2011
 |
| CrossFit Woman Creed |
WOD
A. Deadlift 3-3-3
B. 5 rounds for time:
15 Box Jump 30/24
15 KBS 2/1.5pood
15 Push-ups
Post time to comments
10 Things That Will Make Your Training BETTER…
Sunday August 21, 2011
RESTHaven't heard from many about a BBQ at Alana's next weekend (27th). Post to comments if you are able to attend. It will start around 2:30 and she as a pool!
For the ladies - Interested in participating in a knee high sock photo shoot? Click here for details and post to comments if you're in!
It's called Bacon and Burpees, I am in for the name alone!
Saturday August 20, 2011
WOD
 |
| Sooooo boring and ineffective |
A. 20 Burpees
100m Run
40 Push-ups
100m Run
60 KBS
100m Run
80 Sit-ups
100m Run
100 Lunges
100m Run
120 DUs
100m Run
A Case Against Cardio120 DUs
100m Run
Friday August 19, 2011
 |
| You'll get that next time Steph! |
WOD
A. Snatch
B. 3 rounds for time:
400m run
4 rounds of "Cindy"
Post time to comments
CrossFit Lisbeth - There will be no reset
Alana (AJ) has graciously offered to host a BBQ at her place Aug 27th. Please post to comments if you would be able to attend. It will be paleo again BUT she has a pool!
This is next weekend so we will need to know ASAP if people are able to come.
Thursday August 18, 2011
A. Back Squat 3-3-3
B. 10 min AMRAP
1 Front Squat 70/50kg
1 Ring Dip
2 Front Squat
2 Ring Dips
...
How far can you go?
2 Front Squat
2 Ring Dips
...
How far can you go?
Post rounds to comments
Thanks to Jonny for the Vid!
Wednesday August 17, 2011
 |
| Grilled Pork Chops With Tomato Peach Relish |
WOD
A. Push/Split Jerk
B. Tabata "The Next"
Complete 8 rounds with 20 seconds of work followed by 10 seconds of rest of the following:
Row
Burpee
Box Jump
Sit-ups
Rest 1 min between exercises
Post lowest score of each exercise to comments
Tuesday August 16, 2011
 |
| CrossFit culture, we know what this pic is! |
WOD
A. Deadlift 5-5-5
B. Tabata "The Other"
Complete 8 rounds with 20 seconds of work followed by 10 seconds of rest of the following:
Pull-ups
Wall Ball
KBS
Push-up
Rest 1 min between exercises
Post lowest score of each exercise to comments.
Outside the Games Bubble
Monday August 15, 2011
 |
| CrossFit - It does a body good |
WOD
A. Clean
B. 10 min AMRAP
10 Thrusters 60/40kg
100 Run
Post rounds to comments
Foods that Damage, Foods that Heal - A Plethora of Information
Sunday August 14, 2011
REST
Our fav guy, Mat Lalonde
Our fav guy, Mat Lalonde
"An Organic Chemist's Perspective on Paleo" by Mathieu Lalonde, PhD from Ancestry on Vimeo.
Saturday August 13, 2011
WOD
200m Run
30 Burpees
40 Pull-ups
50 Wall Ball
60 KBS
70 Squats
80 Sit-ups
90 DUs
Post time to comments
Friday August 12, 2011
WODA. Back Squat 5-5-5
B. 12 min AMRAP
1 Pull Up (L Pull-Up, Strict or Kipping)
1 HSPU
2 Pull Ups
2 HSPUs
...
How far can you go?
C. 400m run time trial
Post load, rounds and reps to comments
CrossFit is too hard for me - Courtesy of CF 204
Thursday August 11, 2011
*Reminder - If you are doing the Paleo Challenge, you MUST post your meals to the Paleo Blog*
WOD
A. Snatch
B. 5 rounds for time:
200m Run
20 One Hand Alternating KBS
15 Sit-Ups
5 Burpees
Post time to comments
Wednesday August 10, 2011
WOD
 |
| Muscles Sore? |
A. Strict Press
B. 3 rounds for max reps:
75s Row for cals
15s rest
75s Box jumps
15s rest
75s DUs
15s rest
75s Wall ball
15s rest
Post total reps to comments
Tuesday August 9, 2011
WOD
A. Deadlift 1-1-1
B. 5 rounds:
In 2 min complete:
7 Deadlifts 140/90kg
Max Push Ups
1 Min Rest
C. 75 Hollow Rocks
Thanks for the funny vid Kaitlin!
Monday August 8, 2011
WODA. Front Squat 3-3-1-1-1
B. 5 rounds:
In 2 min complete:
7 Thrusters 60/40kg
Max Pull-ups
1 Min Rest
Post pullup score to comments
Sunday August 7, 2011
REST
A HUGE thank you to everyone who came to the BBQ and brought all that amazing food. We had a great WOD, great turn out, great people and great food. No better way to spend a Saturday afternoon. Next one we will have next to water!!
Are you kidding me? Too toned? This is laughable.
Saturday August 6, 2011
It's BBQ Day!! Bring some meat, a side to share and come ready to eat!WOD
2 rounds for time:
10 Burpees
100m Run
20 Slam balls
100m Run
30 KBS
100m Run
40 Sit ups
100m Run
50 Squats
100m Run
Post time to comments
Friday August 5, 2011
WOD
Paleo(ish) BBQ tomorrow at noon! It is BYOM (bring your own meat) and pot luck style for the sides. Bring your friends and family and welcome them to come earlier to watch you workout!
A. Snatch
B. 3 rounds for time
400m run
15 Clean and Jerk 50/35
10 T2B
Post time to comments
Post time to comments
Thursday August 4, 2011
 |
| CF New England, 2011 Affiliate Champions |
WOD
A. Back Squat 1-1-1
B. 21-18-15-12-9
HSPU
Box Jump 30/24
Wednesday August 3, 2011
 |
| Rich Froning, CF Games 2011 Champion |
WOD
A. Push Press
B. 5 min AMRAP
5 Pull ups
10 Push up
- 1 min rest-
5 min AMRAP
10 Wall Ball
15 KBS
- 1 min rest -
5 min AMRAP
150m row
20 GHD Sit ups
Tuesday August 2, 2011
 |
| Iceland Annie, 2011 CF Games Champion |
WOD
A. Deadlift 5-5-5
B. 5 rounds for max reps:
1 min Thrusters 45/30
1 min DUs
1 min rest
Compare score to March 29, 2011
Post reps to comments
WHY DOES CROSSFIT WORK?
The easiest answer is that it works because it is empirically driven. It’s evidence based, if something is proven not to work, we change it. In that way, CrossFit continues to evolve with the discovery of best practices. CrossFit doesn’t say our way is the best and only way, it says here is what we have found works. Try it for yourself and let us know your results.
CrossFit also works because it has a plan. Have you ever heard, “If you don’t have a plan, you plan to fail?” Fitness works the same way and CrossFit’s plan is to increase work capacity across broad time and modal domains.
There has never been a clear definition of fitness before this. If you look up the definition of fitness it states being in good shape or physical condition. What does that mean? It’s hogwash. If you had to explain that to an alien, their first question would be, “what is good shape or physical condition?” Now how do you answer that? ”You know, good shape”. Then the alien thinks; like a star, circle or a square shape? You can see that is not a very scientific definition. In order for something to be scientific it must be measurable, observable, and repeatable. “Good shape” is not any of these. However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable. Why do you think we do all those benchmark workouts? Why do you think we harp on you to log your loads and times? We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.
Let’s break this plan down. Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder. Across broad time; now that is why we want “Fran” to be short and intense and “Murf” to be longer and enduring. If all of your workouts took 20 minutes or longer, you wouldn’t be stressing all your oxygen pathways. We want capacity in short, medium and long distances. Modal domains, this means we want it all. We want to be able to run 10 miles and back squat 300lbs. We want to be able to do anything that comes our way, ANYTHING!
So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad time and modal domains. Can they say that about their fitness program?
Source: http://www.crossfitoverdrive.com/
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