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WOD: 7.28.13

“No matter what, once in your life someone will hurt you.  That someone will take all that you are, and rip it into pieces and they won’t even watch where the pieces land.  But through the breakdown, you’ll learn something about yourself.  You’ll learn that you’re strong.  And no matter how hard they destroy you, that you can conquer anyone.”
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WOD:

15,12,9,6,3 reps for time of:

Power Cleans (135/95-pounds)

Burpees Over Bar

 

Power Clean

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WOD: 7.27.13

“Good people are good because they’ve come to wisdom through failure.
We get very little wisdom from success you know.”
~William Saroyan
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“Daniel”

50 Pull-ups
400 meter run
21 Thrusters, 95 lb
800 meter run
21 Thrusters, 95 lb
400 meter run
50 Pull-ups
For time
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
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WOD: 7.26.13

“It’s a job that’s never started that takes the longest to finish.”
~J.R.R. Tolkien
photo-8 
 

“Diane”

Deadlift (225/155-pounds)
Handstand Push-ups
21-15-9 reps, for time
 

“Diane” WOD Demo with Annie Sakamoto and Laurie Galassi

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WOD: 7.25.13

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Handstand Push-ups, Scales, Kips, Strict

WOD:

Complete as many rounds as possible in 12 minutes of:

4 Shoulder press, (75/55 pounds)
8 Sumo Deadlift High-pull, (75/55 pounds)
12 Front squat,  (75/55 pounds)

The Sumo Deadlift High Pull with Matt Swift

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WOD: 7.24.13

Take Risks

If you win, you will be happy.
If  you lose, you will be wise.
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WOD:

GPP:

5 rounds for time of:

400m Run

2 Rope Climbs

25 Push-ups

 

Rope Climb Technique: The Spanish Wrap

Competitor’s

“RJ”

Five rounds of:
Run 800 meters
5 Rope Climbs, (15ft)
50 Push-ups
For Time:
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

CrossFit Rope climbing techniques with Jason Khalipa

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WOD: 7.23.13

“You can do a lot for your diet by eliminating foods that have mascots.”
~Ted Spiker
 

Meanwhile-in-America

GPP: Gymnastics WOD

10-8-6-4-2:

followed by:

“Karen”

150 Wall Ball Shots
For time
Men: 20-pounds to 10′ target
Women: 14-pounds to 9′ target

 

Competitor’s:

For time:

150 Wall Balls (20/14-pounds)

90 Double-Unders

30 Muscle-ups

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WOD: 7.22.13

“Think about how stupid the average person is, and then realize that half of ’em are stupider than that.”
~George Carlin
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“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps

“The Deadlift Set-Up” with Kelly Starrett

Watch a video for this workout“Deadlift 1RM”

Deadlift
5,4,3,2,1,1,1,1
For Max Weight

External Rotation in the Deadlift, Clean and Snatch Set-Up

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WOD: 7.21.13

“A lot of people run the race to see who is fastest.  I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.”
~Steve Prefontaine

IMG_2020

“The Bleep Test”

This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the ‘beep’ or ‘bleep’ test. The subjects stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.
The athlete’s score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at).
The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names.
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WOD: 7.20.13

“It is not the strength of the Body that counts,

but the Strength of the Spirit.”

~J.R.R. Tolkien

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“JT”

Handstand Push-ups
Ring Dips
Push-ups
21-15-9 reps, for time
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

WOD Demo with CrossFit NYC

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WOD: 7.19.13

To Know

What Life is Worth

You Have to Risk It

Once in a While.

~Jean-Paul Sartre

photo-1

WOD:

For time:

45 Thrusters, (95/65-pounds)
45 Pull-ups

 

The Again Faster Mic’d Instructor – Thrusters

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WOD: 7.18.13

“In the beginning the Universe was created .
This has made a lot of people very angry and been widely regarded as a bad move.”
photo

GPP:

“The Reverse Gauntlet”

20 Handstand Push-ups
30 Pull-ups
40 KettleBell Swings (1.5/1-pood)
50 Box Jumps (24″/20″)
60 Sit-ups
70 Burpees
For time:
 

Competitor’s

“RJ”

Five rounds of:
Run 800 meters
5 Rope Climbs, (15ft)
50 Push-ups
For Time:
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
 
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WOD: 7.17.13

“I am still learning.”

~Michelangelo

michelangelo2

“JEREMY”

Three rounds, 21-15- and 9 reps:
Overhead squats
Burpees
For time:
Recommended Weight:
Men: 95-pounds
Women: 65-pounds
Scale appropriately. Use a PVC pipe if necessary.
Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

In young Jeremy’s honor the following kid’s workout will be
known from here on as “Jeremy.”

Quick Overhead Squat Technique