,

WOD: 5.13.13

“I was taught that the way of progress is neither swift nor easy.”
~Marie Curie
 
emilZatopek2

GPP:

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.
 

Competitor’s

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.”

~Seneca

 
 3s679m.jpg

WOD:

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

IMG_2628

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

 

,

WOD: 5.10.13

4cea4e30f70cc61f858f8fe9ac4c7a64
media_4998271

Watch a video for this workout“The Squat Series”

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
For max Weight

 

WOD Demo with Rich Froning Jr.

,

WOD: 5.9.13

But pain seems to me an insufficient reason not to embrace life.  Being dead is quite painless.  Pain, like time, is going to come on regardless.  Question is, what glorious moments can you win from life in addition to the pain.
~Lois McMaster Bujold
IMG_1758
 
 

Watch a video for this workout“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time
 

 WOD Demo with Telluride CrossFit

,

WOD: 5.8.13

You must realize, that fear is not real.
It is a product of thoughts you create.
Do not misunderstand me, danger is very
real, but fear is a choice.
 

poster-fear

GPP:

“Randy”

75 Power Snatches, (75/55-pounds)
For time
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

Competitor’s:

“Isabel”

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

WOD: 5.7.13

 “If you want to be your best, spend a lot of time exploring what is more than enough. Push yourself until the bar is lying immobile across your chest. Push yourself right off the edge of your capacity.”
~Brad Alan Lewis

6801_10200894300189053_1446941643_n

GPP:

“2K Row”

Row 2000m
For time

CrossFit Rowing Tips With Shane Farmer

WOD Demo with CrossFit 908

 

,

WOD: 5.6.13

“My whole career, my swing has always been the most important thing to me.  Even when I’m taking a shower, I work on my swing.”
~David Ortiz
imagesToday will be a special day led by KettleBell Maestro and Assistant to the Traveling Secretary Horacio Montes.  The class will be structured as a workshop, aimed at setting a solid foundation on the root of all kettlebell movement: The Swing. In the long run, this will allow us to develop the necessary consistency in the mechanics of the movement through regular practice, setting us on the proper path to introduce all kinds of fun, tricky variations of the swing, eventually setting the stage for the Clean, the Snatch, kettlebell complexes, cycles, double kettlebell work, etc. There’s plenty of fun to be had with “The Mighty Iron Bell” and the possibilities are endless…as long as you own the root of it all: The Swing.

It don’t mean a thing if it ain’t got that Swing!” – Count Basie

mem-8

WOD:

3 Rounds for time of:

Run 400m

21 Kettlebell Swings

12 V-Ups

 

Kettlebell Basics – Two Arm Kettlebell Swing

,

WOD: 5.5.13

“An American Monkey after getting drunk on Brandy would never touch it again, and thus is much wiser than most men.”
~Charles Darwin
cinco-de-mayo-ecard

Three rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Deadlifts (225/150/95/65)

 

Quick tips on the dead lift with Jason Khalipa

 

 External Rotation in the Deadlift

,

WOD: 5.4.13

Ignorance more frequently begets confidence than does knowledge: it is those who know little, not those who know much, who so positively assert that this or that problem will never be solved by science.
~Charles Darwin
 
 confidence-demotivational-poster-1224519713
 

Pistol Week: Day 5

Pistol Progression Pt.4

 

GPP: 1 Round of Hamilton

 

Competitor’s:

“HAMILTON”

Three rounds of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
For time
U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

 

 

 

,

WOD: 5.3.13

The road to success is always under construction.
~Jim Miller
 
 IMG_2013
 

Pistol Week: Day 4

Pistol Progression Pt.3

Skill Development Day:

 

GPP: The Kipping Pull-up

 A Kipping Pull-Up Instructional

Competitor’s: The Butterfly Pull-up

The Again Faster Mic’d Instructor – Butterfly Pull-ups

 WOD:

Two rounds for time of:

Run 800 meters
Rest 2 minutes

,

WOD: 5.2.13

We Americans live in a nation where the medical-care system is second to none in the world, unless you count maybe 25 or 30 little countries like Scotland that we could vaporize in seconds if we felt like it.
~Dave Henry
 
ish6w8kg7x
 

Pistol Week: Day 4

Pistol Progression Pt.2

 Details at GymnasticsWOD

Double Unders Explained

GPP:

“Annie”

Double-Unders
Sit-ups
50/40/30/20/10 rep rounds, for time

Competitor’s

500m Row

150 Double-Unders

50 Burpees