Thursday
Oct222009

WOD 10.22.09

Max Unbroken Double Unders

Athletes will have a 12 minute window to go for a max set of Doubles.  There is no limit on number of attempts, rest as needed.

Post top 3 sets to comments.

Accessory Work
WU 3 R NFT
5-15 Push-Ups
10 OHS, 45lbs

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Goose Forward Rolls

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The Business of CrossFit  CF Journal

Wednesday
Oct212009

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Canadian
Army Master Corporal Erin Doyle, 32, was killed in a firefight August
11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He
is survived by his wife Nicole and his daughter Zarine.

Post time and weight to comments.
Compare to 5.25.09

Accessory Work
Post WOD Foam Roll

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Jeremy at the NE Qualifiers

Dumbbell Split Lifts CrossFit
Dumbbell Split Clean (WMV) CrossFit

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Phys Ed: Is Barefoot Running Better for You? NY Times

Tuesday
Oct202009

Rest Day

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The Foxes spend some quality time together

What is your favorite Museum?
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Baby denied health care fore being 'too fat' kpho
The Courage to Be Strong CrossFit Watertown

Monday
Oct192009

Back Squat

1-1-1-1-1

Post loads to comments.
compare to 7.1.09

Accessory Work
Hip Extensions 3x8-12
Depth Lunges 3x5e

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Dave M works a back lever Post Workout

Happy Birthday displaced SBK'er, Cheyne P!

Congratulations to Mike V for getting his CF Level 1

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CrossFit Women

Saturday
Oct172009

Press

1-1-1-1-1

Post Loads to comments.
Compare to 9.3.09

Accessory Work

PWOD: A. Max Muscle Ups, B. Muscle Up Practice, C. Ring Dip, Pull-Up Strength Work
WU: 3 Rounds NFT
20 Pulls on the Erg
15 Partner Medball Tosses
10 Scap Flys on the Wall

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Sameer and Vadim of CFLIC work an L-Sit

Today's Classes are at 9am and 10am and are both All Level.

Because I feel like we didn't get enough out of this the first time around and we just had two of our athletes participate in competitions...
Do you have a background in competitive athletics? 
What are the mental and physical benefits of competition?
Do you consider our daily WOD classes competition?

Saturday
Oct172009

Deadlift

1-1-1-1-1

Post loads to comments.
compare to 9.21.09

Accessory Work
WU: Deadlift Review

"Annie" 6.21.09
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

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Level 1 Certification

Scott L and Dan L are in Baltimore today for the Mid Atlantic Hopper Challenge. There will be three events:
1. A Max Effort Lift
2. A Triplet
3. A 7 exercise Chipper where the movements are chosen out of a Hopper.

Best of luck, guys!

**IMPORTANT SCHEDULING NOTE**
Tomorrow's classes are being held at 9am and 10am only.  There will be no 11 or 12pm classes.  Kids class is still on for 1pm.

Friday
Oct162009

Rest Day

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Charmel and Anne on the Erg

Good luck to Scott L as he competes in the Mid Atlantic Hopper at CrossFit BWI this weekend!!

Just in case there was any confusion, here is this weekend's schedule:

Saturday's Classes
9am All Level
10am All Level
12:15p Foundations

Sunday's Classes (No Dumping)
10 Level 1
11 Level 1
12 Level 2
CF Kids 1pm


Do you have a background in competitive athletics? 
What are the mental and physical benefits of competition?
Do you consider our daily WOD classes competition?