October 2010

“Forrest“ Three rounds for time of:20 L-pull-ups30 Toes to bar40 BurpeesRun 800 meters Graham Holmberg 32:15, Kim Malz 32:44. Enlarge image U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when […]

“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbsJason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbsKristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbsKatie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbsElyse Umeda Squat 275, Press 105, Deadlift 295.

Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs),Heather Bergeron 4:23 (95lbs). (and our very own Klowe- 3:45) Post time to

Box Squat: 2-2-2-2-2-2-2-2-2-2 Then,3×15 Reverse hyper-extensions3×15 Arched-back resistance-band good-mornings Mere Christianity ‘Selfish’ Capitalists Saved Chile’s Miners “One measure of leadership is the caliber of people who choose to follow you.”— Dennis A. Peer Question of the Day:How prepared are you for the unknown and the unknowable? Yes, I’m asking about your fitness here, but are

For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz13:02 (14lb ball, bar MU), Adrian Bozman 13:11,

Snatch balance 1-1-1-1-1-1-1 Dave Lipson 300lbs, James Hobart 272lbs, Dave Leys 215lbs, Kristan Clever 185lbs, Rebecca Voigt 175lbs, Laurie Galassi 155lbs, Miranda Oldroyd 150lbs, Heather Bergeron 150lbs. Post loads to comments. Compare to 100412. (this will be followed with an extra special little workout designed by Dennis. Don’t miss out!) Barbells for Boobs “Amazing Grace”

“Tabata This!” Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Russ Malz

In two opposing teams- Team 1 performs an 800m run Team 2 executes as many rounds as possible of the following:1.5 pood Kettlebell snatch, 7 each armPistols, 7 each legOnce a member of team one finishes the run, that athlete may “tag” an athlete of team 2, which means that athlete must stop accumulating rounds.

Handstand walk 100 meters If you fall, restart at the point of contact furthest from the finish. Laurie Galassi 3:03, Mel Ockerby 4:20, Dave Leys 6:59, Kim Malz 7:02,Mat Frankel 7:45, Pat Barber 7:50.Post time to comments. Diet and mood disorders How to eat clean without cleaning out your wallet Our new CFHSV logo Car-decals

Front squat 1-1-1-1-1-1-1 reps Dave Lipson 500lbs, Jason Khalipa 365lbs,Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.Post loads to comments. Compare to 090814. Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov] The value of a good imagination (watch the Tony Blauer Video in this link, it’s worth it)