Friday 150109

Rest Day

Jeffrey Grant Hayes, of Atlanta, Georgia, passed away on Jan. 5, 2015, after a courageous battle against lymphoma and complications from a bone marrow transplant. Jeff and his wife Melissa founded BTB CrossFit in 2007 in Poncey Highlands, and later a second location in Buckhead.

Hayes leaves a tremendous void in his family and community. He is survived by his wife, Melissa; daughter, Gemma; parents, Patricia and Grant; brothers, Mitch and Greg; sisters-in-law, Kim and Renita; nephew, Drew; and nieces, Katie and Erin.

"From the Beach to the Box" - CrossFit Journal [video]

Thursday 150108

Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

Post rounds completed to comments.

Compare to 101106.

The Front Squat - [video]

Wednesday 150107

Helen

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post time to comments.

Compare to 140715.

Brandon Strehl.

Rob Forte, 7:01. Chris Hogan, 7:26 - [video]

Tuesday 150106

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 140226.

The Deadlift - [video]

Monday 150105

Rest Day

Luis Serrano, Portugal.

"Fit to Teach Episode 9: For the Kids" - CrossFit Journal [video] and [article]

Sunday 150104

Grace

135-lb. clean and jerks, 30 reps

Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.

Compare to 090508.

The Shoulder Press - [video]

CrossFit Games to re-air on ESPN Sunday from 11 a.m to 5 p.m. PT.

Saturday 150103

4 rounds, each for time of:
800-meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 100602.

James Chilton.

"Long May You Run ... and Lift" - CrossFit Journal [article]

Friday 150102

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 131011.

The Air Squat - [video]

Thursday 150101

Rest Day

Nawid Reinermann, Germany.

"The Harringtons Find a Family" - [video]

Wednesday 141231

5 rounds for time of:
20 strict ring dips
135-lb. thrusters, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Post time to comments.

Compare to 140101.

Kris Marcelli.

Demonstration With E.C. Synkowski - [video]

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.

Tuesday 141230

Hang squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Kelly Campbell.

Chad Mackay, 225-245-260-275-285-295-300 lb. - [video]

"You've Gotta Try CrossFit!" - CrossFit Journal [article]

Monday 141229

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Post time to comments.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Sunday 141228

Rest Day

Mohamed Jasim, Bahrain.

"Fit to Teach Episode 8: Where Teachers Can Dream" - CrossFit Journal [video]

"For Sale: 'Your Name Here' in a Prestigious Science Journal" by Charles Seife, Scientific American.

Post thoughts to comments.

Saturday 141227

10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Post time maintained for each interval to comments.

Shuttle sprint workout at FreeMove CrossFit.

Lock in the Lats With Sage Mertz - [video]

"Virtuosity 3: Learning to Fail" - CrossFit Journal [article]

Friday 141226

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

Post time to comments.

Compare to 091004.

Justin Jindra.

Elbow Tactile Cue With Doug Zakaras - [video]

Thursday 141225

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

Post time to comments.

Compare to 121231.

"Doing a holiday (workout) with three generations in the garage gym."
- Erick Puckett

Group Management With E.C. Synkowski - [video]

"The Wellington School: Building a CrossFit Program" - CrossFit Journal [video]

Wednesday 141224

Rest Day

Jonathan Garza.

"CrossFit Poipu: Hills for Bills" - CrossFit Journal [video]

MB CrossFit Corporate Wellness and Health Program.

Tuesday 141223

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

Terry McMillan and Melissa Schmidt.

Clean and Jerk and Double-under Workout With Margaux Alvarez - [video]

"Foundations" by Greg Glassman.

Monday 141222

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 120417.

Enlarge image [medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit 246, I Am CrossFit Coconut Grove, CrossFit Morristown, 810 CrossFit, CrossFit Ranch, Get Lifted CrossFit, CrossFit Laval, CrossFit STHLM (Stockholm), CrossFit Oslo, CrossFit Glasgow, CrossFit B23, CrossFit Richmond, CrossFit Modiin, CrossFit 9 Dragons, CrossFit Ten500 (10500), CrossFit Gladius Barra, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: CrossFit King of Prussia, CrossFit Reston, CrossFit Monrovia, CrossFit SS (South Side), CrossFit Max Effort, CrossFit Cidade Jardim.
CrossFit Kids Course: CrossFit 718.

"Team of Champions: The Story of the CrossFit Invitational" - CrossFit Journal [video]

Sunday 141221

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 130805.

Gaby Sanjuro.

The Bar Muscle-up With David Durante - [video]

Saturday 141220

Rest Day

Marcus Porter.

"Fit to Teach Episode 7: Positive Results" - CrossFit Journal [video]

"Success is counted sweetest" by Emily Dickinson.