"Run, Squat, Run"
For time:
Post Time To Comments
Abs - 40 GHD sit ups
Run-Squat WOD (Speal & Zac)...[wmv]
The WOD - MON, 1JUNE09
Post Time To Comments
Abs - 40 GHD sit ups
The WOD - FRI, 29MAY09
"Heroes Week"
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
"Josh"
For time:
OR
"Mr. Joshua"
5 rounds for time:
The WOD - THUR, 28MAY09
"Heroes Week"
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
"Nate"
AMRAP in 20 minutes:
OR
"Griff"
For time:
The WOD - WED, 27MAY09
"Heroes Week"
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
"Michael"
3 rounds for time:
OR
"Erin"
5 rounds for time:
The WOD - TUES, 26MAY09
"Heroes Week"
In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.
"Hansen"
Five rounds for time of:
OR
"Jason"
For time:
The WOD - MON, 25MAY09
Memorial Day
"Heroes Week"
In recognition of Memorial Day, let us remember and honor
those who made the ultimate sacrifice.
"Murph"
For time:
If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.
OR
"DT"
Five rounds for time of:
A soldier accepts responsibility for the safety of
the body politic of which he is a member,
defending it, if need be, with his life.
The civilian does not."
Starship Troopers, Robert Heinlein
REST DAY
SAT, 23MAY09 & SUN, 24MAY09
See a preview of the CrossFit movie Every Second Counts
Taken from CrossFit Archives, May 2009
The WOD - FRI, 22MAY09
FRAN
21, 15 & 9 reps rounds for time of:
Post time to comments
Angela and Sam going head to head!
Charity does Fran, CrossFit Snohomish - video [wmv]Taken from CrossFit Archives, Sept 2008
The WOD - WED, 20MAY09
For time:
3 rounds of:
Post time to comments.
Serena dials in her Push Jerk
Push Jerk...[wmv]
The WOD - TUES, 19MAY09
4rounds for time:
Post time to comments.
Compare to 04NOV08
Shannon dials in her American Swing
Knees to Elbows Demo...[wmv]
The WOD - MON, 18MAY09
The Bear
5 rounds - 7 sets per round of the following sequence:
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count. Increase load each round.
Post load per round to comments.
You Are Beautiful
By Jon Gilson
" If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale."
To read the rest click here
Bear Complex WOD...[wmv]
The WOD - FRI, 15MAY09
Squat, pull, and run.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Post time to comments.
Jae attacking 'Badger'
The WOD - THUR, 14MAY09
Shoulder Press
3 x 3 x 3 x 3 x 3
Post load to comments.
Jim drivin' it overhead!
The WOD - WED, 13MAY09
5 rounds for time of:
Post time to comments.
James gets every bit of an American swing
The WOD - TUES, 12MAY09
Fot time:
Post time to comments.
Mel gettin' some
The WOD - MON, 11MAY09
5 rounds for time of:
Post time to comments.
Marie gutting through a set of 50 air squats
Forging Mental Fitness by Jim Decker
I believe the WODs that become significant emotional events have a far greater benefit than the physical improvements they inflict. They require and reinforce mental strength. All WODs, when performed “as Rx’ed,” require these attributes.
I am endlessly fascinated and impressed by civilians who CrossFit. All the military, law enforcement, firefighters, MMA champions and the like—we CrossFit to survive.Train hard=fight hard=come home safe.
CrossFit is hard. CrossFit is a continual test of ones own limitations. This is where mental strength is born. External competition, while good and healthy, will only make you work hard enough to beat the competitor to your left and right. Internal competition will push you farther, faster, and harder than any opponent ever will. As the man says, “Men will die for points.” Even more so, it seems, when the score to beat is one’s own.
In trying to explain this process to another person break it down; prepare yourself mentally for the upcoming challenge. Some of mankind’s biggest fears (behind public speaking, of course) are fear of the unknown, fear of embarrassment, fear of humiliation. This is why many won’t try CrossFit. They are afraid that they will fail, that they won’t measure up. But measure up to what? If you’ve never done “Fran” when you do decide to try it, will it not be your best time ever? Is it reasonable to think you could give Michael Jordan a run for his money at HORSE? Don’t ever compare your scores to CrossFit’s Elite performers. I believe that when people are prepared mentally everything else will start to sort itself out. Set small goals within the event. Don’t just think of the start and finish; make up several sub-goals and focus on those. For example: Visualize completing four reps, then three, then two, then one. Or one set of four and two sets of three. Break it up. How do you eat an elephant? One bite at a time! Learn to forgive yourself. If you have a bad set, or a bad round, or even a bad workout, forgive yourself and move on. Don’t dwell on it. The more you agonize the more energy you will waste on additional stress. If the problem was preventable, note it for additional practice later and move on. If it is something out of your control, let it go and just concentrate on doing the best you can. Keep a sense of humor. Laughter releases stress, relaxes your body, helps lower blood pressure.
I humbly submit that all of these techniques also apply outside the CrossFit realm; try them and see how it works. Aside from the strength building WOD's the most important body part being exercised is actually between your ears.
Summarized article written by Jim Decker
Read the full article here CrossFit Journal Issue 51 November 2006
The WOD - FRI, 08MAY09
7 rounds of:
Post time to comments.
Joe Kennedy Fighting the Good Fight!
CrossFit Endurance WOD for 9 May 09 Choose one:
Choose ONE Of the Following Sports.
Contact REF-CP coach Dan Richardson by email or 850-384-0535 for times and locations.
The WOD - THUR, 07MAY09
Badger
3 rounds for time of:
Post time to comments.
Angela chasing 800m sprints
CrossFit Endurance WOD for 8 May 09 Choose one:
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
Contact REF-CP coach Dan Richardson by email or 850-384-0535 for times and locations.
The WOD - WED, 06MAY09
Push Jerk / Split Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1
Post load to comments.
Heather getting a piece of 'Grace'
CrossFit Endurance WOD for 7 May 09 Choose one:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Contact REF-CP coach Dan Richardson by email or 850-384-0535 for times and locations.
The WOD - TUES, 05MAY09
AMRAP 10 minutes of:
Post rounds to comments.
Robbie works his pull up
Consant movement is the key to success here. If you are standing around looking at the weight, you need to scale down. There is a place in CrossFit for heavy weights but an AMRAP is not it. Same goes for Dumb bell press. 35lb is the prescribed weight, if you have to scale down or go heavier then so be it. Just keep moving as fast as you can for 10 minutes. If you do not have cotton mouth at the end of this workout, you did not do it with enough intensity.
The WOD - MON, 04MAY09
4 rounds for time of:
Post time to comments.
"Ever think about the potential effect we could be (or are) having on the mindset of young girls? What's it like to grow up with the norm being that your mother clean and jerks instead of cleaning the house? What's it like to grow up hoping that you can beat your aunt at deadlifting? What's it like to grow up as a young girl really knowing that achievement matters more than appearance?"
Affiliate Blog post
Playing With Ring Pushups (Nicole)...[wmv]
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