Friday 4/1/2011

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds

Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.

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For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.

Thursday 3/31/2011

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments.

Baseball starts today, Go Tigers! Go Rockies!

Wednesday 3/30/2011

Deadlift 3-3-3-3-3 reps

Jeremy Thiel 405, 435, 455, 465, 485. Post loads to comments.

Tuesday 3/29/2011

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Monday 3/28/2011

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8

Sunday 3/27/2011

Behind the neck Jerk 1-1-1-1-1-1-1

Russell Berger: 265-275-285-295-300x-300x-300lbs.

Post loads to comments.

Saturday 3/26/2011

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post time to comments.

Friday 3/25/2011

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.

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CrossFit Fort Meade (MD).

Front squat 1-1-1-1-1-1-1 reps

Dave Lipson 500lbs, Jason Khalipa 365lbs,

Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,

Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.

Post loads to comments.

Wednesday 3/23/2011

Three rounds for time of:

135 pound Hang power cleans, 15 reps

15 Burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).

Post time to comments.

Congratulations to Mike F. and wife on their twins born 3/22/2011. From everyone at Buckley CrossFit congratulations, and can't wait to see them in the gym.

Tuesday 3/22/2011

"Death by Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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Soft abs and glutes lead to poor, overextended alignment at the top of the swing.

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Russell Berger 8:31, Eric O'Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
Post time to comments.

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In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary.

Sunday 3/20/2011

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:47. Post time to comments.

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Saturday 3/19/2011

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches

The Power snatch loads are as follows:

Men and Masters Men 45-49, 50-54: 75lbs/35kg

Women and Masters Women 45-54: 55lbs/25kg

Masters Men 55-59, 60+: 65lbs/30kg

Masters Women 55-59, 60+: 45lbs/20kg

Friday 3/18/2011

Overhead Squat 3-3-3-3-3

Post load to comments.

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Aromas, CA.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Mustache March is here! Next, Playoff Beard time!!!!!

Wednesday 3/16/2011

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments.

Tuesday 3/15/2011

Row 1000m

45 Squat Clean Thrusters @ 65lbs

Post time to comments.

Monday 3/14/2011

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

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1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Sunday 3/13/2011

Bench Press 5-5-5-5-5

Post load to comments.

AJ Roberts SPF Ironman 2011 - World Record

Run 800 meters
85 pound Thruster, 21 reps
21 Burpees

Run 400 meters
85 pound Thruster, 18 reps
18 Burpees

Run 200 meters
85 pound Thruster, 15 reps
15 Burpees

Rest 2 minutes between each round. Time each round separately and post times to comments.

CrossFit Games 2010 Adidas Commercial

Three rounds for time of:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.

Post time to comments.

Thursday 3/10/2011

Five rounds of:

5 Deadlifts

5 Hang cleans

5 Push presses

5 Front squats

Increase the load each round. Rest as necessary between rounds.

Wednesday 3/9/2011

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Tuesday 3/8/2011

Row 500m

Then 21-15-9

Push-up

Sit-up

Squat

Post time to comments.

Monday 3/7/2011

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Sunday 3/6/2011

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Saturday 3/5/2011

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Friday 3/4/2011

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
Post reps for both exercises in all rounds.

Thursday 3/3/2011

4 Rounds for time

800m Run

Rest as needed between rounds

Post time for each run.

Wednesday 3/2/2011

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Austin Malleolo 3:01, Camille Leblanc-Bazinet 3:53 (105lbs).
Post time to comments.