HAPPY BIRTHDAY SHELLY. I LOVE YOU AND CROSSFIT LOVES YOU!!!!
REST DAY
:Jeff at Mammoth Mountain doing an overhead squat. He wussed out on wearing only a CrossFit shirt. Said it was too cold...
WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare results to: Monday (01-26-09)
: Brett, Connie, Jordon and Ron doing "sit-ups and something else".
I love watching this video!
Double-Unders, Buddy Lee...[wmv][mov]
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare results to: Friday (01-30-09)
: Ron praying to the workout gods while completing a burpee.
NEW PHOTOS HAVE BEEN ADDED TO THE MARCH LINK!
WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to: New Years Eve (12-31-08)
:Terri's using the paraletts as a modified ring dip. She started with rings and a band then when muscle fatigue kicks-in on the later rounds, it's always best to modify to keep the intensity level up. Good job Terri!!!
SDHP-Ring Dip WOD, Freddy C. vs OPT...[wmv][mov]
REST DAY
: Connie trying to smile, while showing off her guns doing dips. See Brett, your not the only one with guns.
If anyone is interested, were going to have a contest on who can row 500m and/or 5k the fastest. What does the winner get? Probably just bragging rights. So when you feel up to the challenge, let us know and we'll start the clock.
WOD
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
: Chris demonstrating how to show your intensity with your face!!! Or just found out he needs to use the bathroom.
Ring Dips... [ wmv]
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
: Nate doing ring dips. Yes those are gloves he's wearing. "HIS HANDS HURT!!!"
Foot Pull Drill, CrossFit Endurance...[wmv][mov]
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to: Sunday (02-22-09)
: On a serious note guys, this is exactly why you've chosen to change your fitness routine and dedicate y0urself to such a rigorous workout. Jeff showing how CrossFit and public safety go hand in hand. 1 guy, 8 detainees, a 60 degree mountain slope, and still in command. Jeff thanks for the picture and thanks for sharing how CrossFit has prepared you for your job as an agent. If any of you have any questions for Jeff or anybody, go to the comments and ask.
Front Squat Good/Bad Bi-panel...[wmv][mov]
REST DAY
: Mitch giving it his all. People need to watch out for Mitch, he's been hitting it hard and is serious about his training. Good job brother...
Visiting the 2007 Champion Part 5 ... [wmv] [mov]
I know we have a lot of wrestlers, so check this out:
http://media.crossfit.com/cf-video/CrossFitJournal_SpealWorkoutMat.wmv
WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare times to: Friday (03-20-09)
I know... I know... We just did this a few days ago. Sometimes it just works out that way. I'm going to do it again and, we all know it can't hurt us, but actually make us stronger. Who's in?
: Rick in Iraq. Rick has recruited another soldier to our CrossFit family. Good job brother and keep it up. "Team Panther" just doubled...
Overhead Squat Pullup Experiment WOD...[wmv][mov]
