Rack Jerk 3/ 2/ 1/ 1/ 1/ 1/
Deadlifts 3/ 3/ 3/ 3/ 3/

Rack Jerks (Eva T.)...[wmv][mov]

Deadlift Anatomy, Mark Rippetoe...[wmv][mov]

Rest 5 Minutes

Tabata Sit-ups

Welcome Aboard Brian Eads " Yay Burpees!!!!!"

Energy System Interaction and Relative Contribution During Maximal Exercise

Dr. Barry Sears CrossFit Presentation Part 7, CrossFit Journal Preview - video [wmv] [mov]

Dr Barry Sears Zone Nutrition Seminar, Beverly MA - November 15, 2009

3 Rounds with recovery between each round.

"Fran" is a very demanding WOD. It is a measure of your fitness ( What's your Fran time?). Our first challenge will involve her so let the training begin!

Use a weight that allows you to perform the thrusters unbroken.

21 Thrusters + 21 Pull-ups AQAP

Rest 2:00 min

15 Thrusters + 15 Pull-ups

Rest 2:00 min

9 Thrusters + 9 Pull-ups

Then

Tabata Planks!!!!!!!!!!!!!!!!!!!!!!!!!!!

Jennie does a SDHP(Sumo Deadlift High Pull) with great form. Elbows high and outside bringing the bar above the clavicle.

Mikko Salo on Intensity - video [wmv] [mov]

"Cliffhanger" - Belmont Club

Post loads to comments.

Work on a skill and/or do one of the workouts you missed in the last three days. If you are at a loss of what to do I will be here to help( Run or Row 5K)!

Setting up the Overhead Squat with Lisa Ray, CrossFit Journal Preview - video [wmv] [mov]

"Role Models: CrossFit Games USA"

Skill- One Arm Kettlebell Clean & Press

3-3-3-3-3  Alternating arms for 3 on each arm

Kettlebell Press & Thruster, Jeff Martone (CFJ Preview) ...[wmv][mov]

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Dr. Crystal Marriott is doing Wall Ball shots at the 6:00am Class & Jason Rubenstein, Pilot in the Air Force ,  knocked out some Rowing at 5:30pm yesterday. Both are new members for October. Welcome aboard!

The Crucible by Marty Cej and John Buffone - video [wmv] [mov]

Personal Records & 1 Rep Max Charts

by Max on Oct.05, 2009, under News

Thrusters

3-3-3

Rest 5 Minutes

4 Rounds
AQAP for Time of:
400m Run
12 Wall Balls (20/15)

Post load and time to comments

The "Kip" is an explosive hip extension that can propel an athlete into the air or lift heavy weight off of the ground. Will uses it here to get a "Muscle-Up".

Dave Tate on Fran - CrossFit Journal Preview - video [wmv] [mov]

Back Squat 3, 3, 3 then:

150 Kettlebell Swings for Time.  The entirety of the KB must clearly travel higher than your head for the rep to count.

Accessory Work:  Handstand practice.  Freestanding if you can, against the wall if you can't.

Post loads and time to comments

"Sweat Angel"

Rob Orlando vs Nasty Girls - video [wmv] [mov]

"Create Your Own Economy: The Path to Prosperity in a Disordered World" - The Cato Institute

Our very own Mike Jones is turning 24 on Monday October 5,2009. In honor of this we will do a workout of his design. Let me  know when your Birthday is and we will keep this going!

"Mike Jones"

AQAP

24 Calorie Row

24 Second L-Sit

24 18' Box Step up with 45lb Bar

24 Pull-ups

24 Burpees

24 GHD Sit-Ups

24 Thrusters 95lbs/65lbs

24 Rings Dips

24 Sledge Hammer (12 Each Side)

24 Tire Flips

*There will be a 15 minute time limited for those who started CrossFitting in September*

Post time to comments

Do you care what other people think about you when you are training? Post thoughts to comments. 

Row

200 meters AFAP x 4( Rest until recovered between sets)

Rest 5 Minutes

Four Rounds

5 Pull-ups

5 Dips

5 65lb Thrusters

Post time to comments

CrossFit Kids: Fixing the Squat by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Skill - Pistols

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols.

Rest 5 Minutes

“Gran”
AQAP for Time of:
21-15-9
Clean & Jerk w/M=95lbs, W=65lbs (Oh yeah SQUAT CLEANS if you will!!!)
Burpee + Pull Ups (Chest to Ground & Chest to Bar!)

Thanks to MaxfitUSA.com for the workout!

Post time to comments.

Keith Zeiler, Special Operations Wounded Warrior Foundation, and CrossFit, CrossFit Journal Preview - video [wmv] [mov]

Two of our newest members Jason and Andy joined Mike for a workout. Lots of work was getting done!