WOD: 5.20.13




1000 meter Row
50 Thrusters, (45/35-pounds)
30 Pull-ups
For time

2013 CrossFit Games Regionals: Individual Event 1

Mikko Salo’s 5:21 Jackie



WOD: 5.19.13

I’m shorter than you.  I don’t have rowing in my family, in my blood.
I have less of an advantage, less of an opportunity.
I’m going to have to work twice as hard as you to get the same results.
But I’m going to work twice as hard.  
I’m going to work three times as hard and get better results than you.
Every hour that you run, I’ll be doing three.
Every 6k, 2, 10k, I’ll be doing more.
Challenge me.
May the best athlete win.




Damper Setting and Drag Factor


Partners WOD: 20-minute AMRAP

Partner 1 Rows for 2-minutes

Partner 2 Performs Cindy

Row each interval at a target stroke rate of 28.  Row the first interval at a damper setting of 10, the second interval at 8, the third interval at 6, the fourth interval at 4 and the fifth interval at 2.  After the workout, use the memory setting on the performance monitor to see which damper setting gave you the best average speed.

*Your score is the total reps of Cindy combined




Performance is your Reality.

“When a nation goes down, or a society perishes, one condition may always be found; they forgot where they came from.  They lost sight of what had brought them along.”
~Carl Sandburg

Hitler loses members to CrossFit




WOD: 5.18.13

 The path of the righteous man is beset on all sides by the inequities of the selfish and the tyranny of evil men. Blessed is he who, in the name of charity and good will, shepherds the weak through the valley of darkness, for he is truly his brother’s keeper and the finder of lost children. And I will strike down upon thee with great vengeance and furious anger those who attempt to poison and destroy my brothers. And you will know my name is the Lord when I lay my vengeance upon thee.
~ Ezekiel 25:17


Five rounds:
30 Kettlebell Swings (2/1.5-pood)
30 Burpees
30 Sit-ups
For time:
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Basic Kettlebell Swing, Part I, Jeff Martone

Basic Kettlebell Swing, Part II, Jeff Martone


WOD: 5.17.13






Watch a video for this workout“CrossFit Games Open 13.2”

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, (115/75-pounds)
10 Deadlifts, (115/75-pounds)
15 Box jumps, (24″/20″ box)
As many rounds as possible
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Open Workout 13.2 – Movement Standards with Julie Foucher


What’s Your Excuse?

Amazing at Nearly 90


WOD: 5.16.13

“You simply must stop taking advice from other people.”
~Melissa TImberman
 tumblr_mcf17xb7MG1r5bm0to1_500 copy


Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch


Coaching the Three Snatch Positions


WOD: 5.15.13

Dolendi modus, timendi non item.
(To suffering there is a limit; to fearing, none.)
~Sir Francis Bacon

“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
The Tabata “lowest set” scoring has to do with the initial application of the 20:10 work/rest application. It was introduced by Dr. Tabata to assist his bicycle athletes with an increase in VO2 max, and increase work capacity. The idea was not to 100% tax the athletes quickly, but rather to keep them at a high level of work over the entire set of 20:10 work/rest cycles. He would find out what the max wattage the athletes could hold, then would have them do the Tabata workout sessions from start to finish at 85% of their max wattage.

Tabata isn’t about “dash and crash,” It’s about going consistently hard throughout the entire workout. If your first set gets you 25 reps, and your last set gets you only 3, you’re missing the boat on this particular type of exercise. Try holding back a bit in the start, so you can finish at or near the same number of reps, or if you’re a glutten, push yourself harder to not fall off pace!

We don’t always score this way, but when we do it’s because we want you to work hard and not dog it for a single round. If you do have a bad round though it’s okay, we forgive you, but still give it your all. You’re only cheating yourself if you don’t!

Tabata This with Brian Curley WOD Demo


WOD: 5.14.13

[What is the definition of guts?]

Grace under pressure.

~Ernest Hemingway


Watch a video for this workout“Grace”

Clean & Jerk (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

“Burgeners Do Grace”

Coaching the Clean and Jerk with Natalie Burgener


WOD: 5.13.13

“I was taught that the way of progress is neither swift nor easy.”
~Marie Curie


Watch a video for this workout“Michael”

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


3 rounds for time of:

Run 800m

7 Bar Muscle-ups

10 Hang Squat Snatches (115/75)


WOD: 5.12.13

“Many things have fallen only to rise higher.”




1000 meter Row
Rest 4 minutes
“Tabata” Thrusters


Quick tips for the Thruster Crossfit with Jason Khalipa


WOD: 5.11.13

Whoever undertakes to set himself up as a judge of Truth and Knowledge is shipwrecked by the laughter of the Gods.
~Albert Einstein


Wear High Socks or Pants for the Rope Climb!

For time:

100 ft Walking Lunge
50 Push-ups
50 Double-unders
25 Knees to Elbows
5 Rope Climb, 15 ft
50 Box Jump, (24/20 inch box)
25 Overhead Squats, (65/45-pounds)
25 L-pull-ups
50 Sit-ups


Rope Climb Progression Pt.1



Rope Climb Progression Pt.2