Baby Will Lell was born early this morning at 12:26 am. He weighs 6lbs 9oz. He, Momma, Daddy are doing great!

For time:
10 Muscle Ups
20 Handstand Pushups
30 Pistol Squats
40 Pullups
50 Squats

Post time to comments.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

LEADERBOARD WOD: "NANCY"

5 rounds for time of:
400M run
15 Overhead squats (M-95#, W-65#)

Post time to comments.

"Room Service"

20 Rounds for time of:
5 Push-ups
5 Squats
5 Sit-ups

Post time to comments. Record your time in your WODbook on page 127.

EARLY MORNING RUN!!
Would any of you two be interested in a hilly, 5 mile run at 6am Thurs? Starts/finishes at Stacy Gordon's house in Crestwood.  Coffee water and gatorade available. Definitely will NOT be going as fast as that 1 miler last week. First half mile is mostly uphill... She will go slow enough to accommodate everyone, no one gets dropped!
Email Stacy (sgordon23@gmail.com) if you want to run with her.

Individual Event 5

Snatches with Double-unders

8 rounds (16 minutes) for reps and max loads of:
1 minute to complete 20 Double Unders
1 minute max snatch
On the seventeenth minute, complete as many DU as possible. Each DU in this minute is scored as a tenth of a pound/rep. For example, completing 49 double unders in this minute will add 4.9lbs to your max snatch score.

SCORING: Score is max load, plus 1 pound for every round you complete 20 DU, plus the DU bonus on minute 17 (see above).
Example - Max snatch 120# + 8# for completing all 8 sets of DU + 4.9# for completing 49 DU in last minute = 132.9#

Click here for Movement Standards video.

Paul Lell impersonator

Individual Event 4

For time:
40 Back squats (105 / 75 lbs)
30 Pull-ups
20 Shoulder-to-overhead (105 / 75 lbs)
40 Front squats (75 / 55 lbs)
30 Pull-ups
20 Shoulder-to-overhead (75 / 55 lbs)
40 Overhead squats (45 / 35 lbs)
30 Pull-ups
20 Shoulder-to-overhead (45 / 35 lbs)

The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 40th back squat, the athlete moves to the pull-up bar and completes 30 pull-ups. Then, the athlete returns to his or her barbell and completes 20 shoulder-to-overheads. After the 20th repetition, the athlete lowers the bar to the ground, removes the 15-pound bumpers (10-pound bumpers for women), and begins front squatting.

After the 40th front squat is complete, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 20th repetition, they lower the bar to the ground, remove the 15-pound bumpers (10-pound bumpers for women), and begin overhead squatting.

After all 40 overhead squats are completed, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 30th repetition, the workout is complete.

Time cap: 20 minutes

Scoring

The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Pull-up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

Click here for a WOD DEMO.

Individual Event 3

Four rounds for time of:
16 One-arm dumbbell snatches (50 / 35 lbs)
Sprint

At the call of "3-2-1 … Go!" the athlete may reach down and begin his or her 16 one-arm dumbbell snatches, alternating arms each repetition. After 16 complete repetitions, he or she places the dumbbell down with control, then sprints to At Work Uniforms and back to the dumbbell. If at the completion of the 16th snatch, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint. The athlete then begins a second round of one-arm dumbbell snatches, alternating arms each repetition. After 16 repetitions, he or she sprints to At Work Uniforms and back to the dumbbell. The athlete does two more rounds following the same pattern. Each time the athlete completes 16 snatches, including touching the ground on the final snatch with control before beginning the sprint.

When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.

Time cap: 10 minutes

Scoring

The athlete's score is his or her total time. If an athlete does not finish the entire workout in the 10-minute time cap, his or her score is 10:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If an athlete cannot complete one full round of 10 snatches and the sprint, then the athlete does not advance to the next workout.

Movement Standards

One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.

Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.

The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter "wanders" or uses a split style.

A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.

Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.

Sprint:
At the turn around point, athletes must touch the block wall with both hands before returning. If they touch with only one hand, they will be required to return to the wall to touch with both hands before beginning the next round. Each sprint is complete once the athlete touches their dumbbell.

Click here for a WOD DEMO.

Open Gym

7:00-9:00 CrossFit 101
10:00-11:00 Open Gym

Individual Event 2

For time:
Run 1 mile
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

At the call of "3-2-1 … Go!" the athlete runs 1 mile, then performs 50 one-legged squats, alternating legs. After the 50th squat, the athlete performs 30 hang cleans. Once the 30th hang clean is complete the workout is finished.

Time cap: 17 minutes

Scoring
The athlete's score is his or her total time for completing the workout. If he or she does not complete the workout within the 17-minute time cap, the score is 17:00, plus a one second penalty for each repetition not completed. If an athlete does not finish 10 hang cleans in the 17-minute time cap then the athlete does not advance to the next workout.

Movement Standards
One-legged squats (pistols):
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Hang Clean:
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Click here for a WOD DEMO. (Note that we are subbing a 1 mile run for the 2000M row shown in the video.)

Individual Event 1 - "Diane"

21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.

After the last handstand push-up, the workout is complete.

Time cap: 9 minutes

Click here for a WOD DEMO.

Scoring

The athlete's score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.

Movement Standards

Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

Compare to 10/11/11.

2012 Regional Workouts announced!

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 110220.

WOD Demo at R.A.W. Training - video [wmv] [mov] [HD mov]

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20. Post time to comments.

Compare to 100323.

"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Compare to 110906.

WOD Demo at CrossFit Central London - video [wmv] [mov]

Carport Triathlon

For time:
1 mile Run
2000M Row
100 Burpees

Post time to comments.

Compare to 7/18/11 and 12/12/11.

Thank you, Chris Braswell, for this amazing photo!

"Restorative Movements" with Todd Widman - video [wmv] [mov]

7 rounds for time of:
14 Sit-ups
7 Sumo Deadlift High Pulls (SDHP), M-105#/F-75#

Post time to comments.

"The Foundation Is Nutrition" CrossFit Journal preview video [wmv] [mov]

10 min to establish max snatch

Then 10 min AMRAP of
10 hang power snatch (50%-70% of max),
10 overhead squats,
200M run

Post rounds and reps to comments.

Set-Up and Positioning in the Olympic Lifts by Mike Burgener, CrossFit Journal video

30 Muscle-ups for time.

Post time to comments.

Jack Cotter 30 Muscle-ups in 2:27 - video [wmv] [mov]

Compare to 10/8/09, 7/16/10, and 8/19/11.

Open Gym 10-11am

8:00 - CrossFit 101 Session 1
10:00 - Open Gym

Christina Van Der Hulst and Chase Prime from CrossFit RPM will be joining us for Open Gym!

For time:
150 DU
100 KBS (1.5/1pd)
50 HSPU

Partition the double unders, kettlebell swings, and handstand pushups as needed.

Post time to comments.

Compare to 7/20/11 and 12/7/11. Compare Cori's current pic to hers in the July post - WOW!!

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments. Compare to 9/4/09, 10/12/09, and 2/1/11.

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Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]

"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]

Five six-minute rounds for reps of:

1 min Box jumps, 24" box
1 min Double Unders
4 min to run 400m

After each run, you rest until the round ends. The time it takes you to run 400m will dictate how long you can rest. Your score is your total reps of box jumps and double unders from all 5 rounds.

***STAR BONUS*** 10 bonus points for finishing your run quickly. Men = sub 1:45, Women = sub 2:00.

Post total reps to comments.

Compare to 5/19/11 and 8/22/11.