November 2010

Snatch one rep every minute on the minute for 15 minutes. James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.Post the highest and lowest loads to comments. “Positive Self-Talk: Defining Your Destiny” with Greg Amundson, CrossFit Journal preview video [wmv] [mov] Question of the day: POLL- Are you, or would someone you […]

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20 DB Squat Cleans (45lbs each)Run 400m Mat Frankel 21:21, Heather Bergeron 23:18 (193lb dead, 1.5 pood KB, 83lb OH squat, 24″ box, 30lb DB), Elyse Umeda 24:55 (185lb dead, 1.5

For time: 50 Kettle Bell swings, 1 pood50 double-unders40 Kettle Bell swings, 1 pood40 double-unders30 Kettle Bell swings, 1 pood30 double-unders20 Kettle Bell swings, 1 pood20 double-unders10 Kettle Bell swings, 1 pood10 double-unders Post time to comments. TV viewing likely to make you feel dissatisfied and fear illness, research warn “7 Essential Skills You Didn’t

“Barbara“ Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51.Jason Khalipa: 2:53, 3:05, 3:23, 3:46, 3:54 = 29:01.Kevin Montoya 31:29.Post times to comments. Compare to 100504. “Competing With Diabetes–and Winning” with Steve Rodriguez, CrossFit Journal preview video [wmv] [mov] Flight Attendants 1, Obama 0

Five rounds for time of:3 Muscle-up Handstand push-ups10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round. Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed

155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the

Weighted Pull-Up, 1-1-1-1-1-1-1 reps Followed by: max reps strict pull-upsRest 3-5 minutesThen max reps kipping pull-ups In Memory of Amanda Miller – Melanoma Research Foundation “Lies, Damned Lies, and Medical Science” by David H. Freedman, The Atlantic. Question of the day- How do you answer this concern about CrossFit from women- ” I don’t want

Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball10 GHD Sit-ups10 Back extensions Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments. Compare to 090725. Don’t miss out on our Gymnastics Workshop

Complete as many rounds as possible 20 minutes of:95 pound Squat snatch, 10 reps10 Ring dips10 Knees to elbows Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).Post rounds completed to comments. Phys Ed: Do Women Sweat Differently Than Men? “Finding and Developing Your Handstand