“Roy” Five rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups

“Roy”

Five rounds for time of:

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

Women - 155#

6 rounds for time of Run 400 meters 25 Burpees

6 rounds for time of 

Run 400 meters (out to 200 meter mark and back)

25 Burpees 

WOD at CrossFit Carol Stream

Great workout yesterday with Jason at CrossFit Carol Stream.

800 meter run
30 clean and jerks
800 meter run

Thanks Jason!

New gear in America

We need one of these...

It's a TREADMILL... for you ABS!!

And click through and let me know how bad a job they did on photoshopping the model. As Lydia would say... "creepy"!

FT: row/burpees/ttb/lunge/sprint

For time:

Row 500 meters
30 Burpees
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
200 meter sprint

10 minute AMRAP: 12 Pull-ups 24 Double-unders

10 Minute AMRAP:

12 Pull-ups

24 Double-unders

CrossFit Arnold Classic 2010

Here is some inspiring footage (and some sweet workouts):

Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box 25 Back extensions 205 pound Deadlift, 20 reps

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions or good mornings

205 pound Deadlift, 20 reps

CrossFit Pittsburgh!

Great WOD today with Mike and Jennifer and crew at CrossFit Pittsburgh.

First, find your 1 rep max of an overhead squat.

Then, for time:

21 - 15 - 9 reps
Overhead squat
Burpees

Great workout, finished in 7:35.

Here's a few photos.

Three rounds for time of: 5 Muscle-ups 115 pound Overhead squat, 10 reps 15 Toes to bar 20 GHD Sit-ups

Three rounds for time of:

5 Muscle-ups or progressions

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups or good mornings with barbell

Women - 80-85#

20 min AMRAP: 7 Back squats/10 lunges/7 burpees

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps
45 pound plate Overhead walking lunge, 10 steps
7 Burpees

Women - 125/35

3 RFT: 10 Ground to Overhead/200 m shuttle sprints

Three rounds for time of:

95/65 pound Ground to overhead, 10 reps

200 m Shuttle sprint, 50 m there and back twice

Do this out front with the light mats for the barbells.

20 min AMRAP: 5 tire flips / 10 box jumps

In teams, as many rounds as possible in 20 minutes of:

5 tire flips
10 box jumps onto the tire

“Eat Like A Predator, Not Like Prey”: Paleo In Six Easy Steps

“Eat Like A Predator, Not Like Prey”: Paleo In Six Easy Steps is a great post from J. Stanton about how and why to eat real food for optimal health and performance.

Predators are lean, herbivores tend to be fat. Some good food for thought (no pun intended!) and simple principles that have big implications for how one eats and exercises.

This article exists for one simple reason: I get asked, over and over, “So how does this ‘paleo diet’ work?” And I want to give people an answer that is simple, solid, and above all, motivational. I want you to finish this article and think “Yes! I understand, and I can do this.”

Here it is: a step-by-step guide, roughly in order of importance. Make progress at whatever pace you can. Don’t stress about perfect adherence, or obsess about making it all the way down the list: any progress you make will most likely improve your health, mood, and physical fitness.

Jump on over and give it a read.  Then go run down a gazelle.

A cheetah doing tabata sprints...

The afternoon crew and today's WOD

Here are a few photos of the afternoon crew doing yesterday's workout, and one from today.

Today's WOD was a "hero" workout in memory of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, who was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Bull" DU/OHS/PU/Run

“Bull”

Two rounds for time of:

200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

5 min AMRAP: deadlift/push press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Box jumping with Matt...

Here you go.  48 inches of fun. The key is wiggling the fingers before the jump.

CrossFitting with the ISDSI crew

Yesterday the office staff joined the field instructors for an intro to CrossFit!

50 Jump and touch 40 Squats 30 Sit-ups 20-Push-ups 10 Pull-ups

 For time:

50 Jump and touch to a target 18" above your reach
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull/Push jerk

21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull/Push jerk

75 lbs for men, 55 lbs for women

Squatting with KStar and Donnie T

Some great pointers on squatting from the Mobility WOD with KStar from SF CrossFit and Donnie Thompson, who just broke the world record for a 1260lbs squat.

Coach Rip on how to do overhead squats

From the man himself.

What is CrossFit?

A great intro video to CrossFit:

Overhead Squat 5 reps per set to failure.

Time to find our limits with OHS.

Do 5 reps with the bar to warm up, and then start loading.

5 reps per set. Increase each round.

If you miss a rep, drop down the weight and do a final set.

Get inspired!

Women of the CrossFit Games, 2010.

Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo.

3 RFT: 250 m row/20 Box Jumps/20 wall balls

3 rounds for time:

250 m row
20 box jumps
20 wall balls

Rest 2 minutes between rounds.

3 RFT: 30 SDHP/30 burpees

Three rounds for time:

30 sumo deadlift high pull with kettlebell
30 burpees

10 Squats/200 m sprints for time

Time each round.  Your time is your fastest round.

10 front squats (clean the bar from the floor).  Go heavy.
Sprint 200 meters

Rest between rounds as needed.

Two rounds minimum, 4 max.

3 RFT: 40 Push Press/30 squat/20 ring dip/10 double unders

3 Rounds for Time

40 push press (65/45)
30 squats
20 ring dips
10 double unders

Badger: 3 rounds for time: 30 squat cleans/30 pull ups/800 m run

Badger

3 rounds for time

30 squat cleans (95/65)
30 pull ups
800 m run

WOD at CrossFit BC!

Headed over to CrossFit BC for today's WOD.

"Hanson"

5 rounds for time:

30 kettlebell swings (50 lbs)
30 burpees
30 sit ups

Long and intense! (Yes, that's 150 of each)

Finished in 31:24

Thanks Troy, Chelsea and Jason!

Burpees if you're late.  Burpees if you fail to introduce yourself to a new member.  That's nice.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD at CrossFit Westside

Todays WOD at CF Westside...

Ran 2 km through a rainy and cold Vancouver morning to the gym.

Warmed up with skipping and shoulder mobility, then strength work.

5 rounds of 1 press, 3 push press, 5 push jerks.  Starting with a barbell and then adding weight each round.  Resting between rounds.

The WOD was for reps (1 calorie = 1 rep)
1 minute row for calories
1 minute air squat
1 minute pull ups

I got 58/66/58/62 (244)

Tabata: Wall Ball, Pull Ups, Squats, Sumo Deadlift High Pull

Tabata

Wall Balls
Pull ups
Squats
Sumo Deadlife High Pull

CrossFit Westside (Vancouver) Wed WOD

Today's WOD was:

200 m run carrying a med ball (20 lbs)
15 wall balls (20 lbs)
15 Sumo deadlift high pulls with a kettlebell (32 kg)

5 rounds, resting 2 minutes between rounds.

Great WOD! I finished in 20:24.

Thanks to Jenika (owner/trainer) at CrossFit Westside!  Great day and a great gym.

Jenika demonstrating today's skill, muscle ups.

Finishing up the WOD!

CrossFit Vancouver (second WOD for the day of May 31)

Hit a second CrossFit box today, CrossFit Vancouver.

Great box, and got a chance to talk with the owner and lead instructor Paddy. Lots of good ideas in the box, and Bill who ran the class I was in was great.

We practiced squat cleans as part of the workout, then did the WOD.

2 rounds (or more) for time for EACH round.

10 front squats (135 for me)
sprint 200 meters as fast as possible

Score is fastest round.  I got 1.23 first round and 1.19 second round.

And after TWO CrossFit WODs today, I'm hoping this will shock my body out of jet lag.  At least I'll sleep.

Please note the disco ball.  Forgot to ask about how that goes into the WODs...

THAT is a sign we need in our gym!

Last Ascent: 5-10-15 Back Squat/Box Jumps

Last Ascent

For time

5-10-15

225 lb Back squat
Box jumps