tag:blogger.com,1999:blog-108659632011-04-22T00:07:07.665+01:00"Fat Boy"noreply@blogger.comBlogger5391100tag:blogger.com,1999:blog-10865963.post-66929427493476348142007-06-18T18:39:00.000+01:002007-06-18T18:41:22.296+01:00We have upgraded our website and we will no longer be using this one. Please check us out at:<br /><br /><a href="http://crossfitboston.squarespace.com/">crossfitboston.squarespace.com</a><br /><br />And stay up to date with the happenings at CrossFit Boston!<br /><br />Thanks for your support,<br />Neal Thompson<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6692942749347634814?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-35618113212467960782007-06-15T00:18:00.001+01:002007-06-15T14:35:25.388+01:00Warmup<br /><br />Skill: Front/Back Lever Variations<br /><br />WOD: 10 Rounds for Time<br />10 Pullups<br />10 Pushups<br />10 Box Jumps<br /><br /><object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/OaIuPtJioCA"> </param> <embed src="http://www.youtube.com/v/OaIuPtJioCA" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object><br />WOD Demo!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RnHNGiChGBI/AAAAAAAAAOI/w_wGrFUw_8U/s1600-h/IMG_1203.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RnHNGiChGBI/AAAAAAAAAOI/w_wGrFUw_8U/s400/IMG_1203.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5076063767123531794" /></a><br />Taury blasting through an 800.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3561811321246796078?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-74503898013352991222007-06-14T15:34:00.000+01:002007-06-14T15:46:57.945+01:00<strong><span style="color:#ff0000;">If you have not received our newsletters this month and would like to be included, please post your e-mail address to comments or just sign up through the link to the right.</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7450389801335299122?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-41170211613497817072007-06-14T09:00:00.000+01:002007-06-14T00:29:43.097+01:00Warm-up<br /><br /><strong>Skill:</strong> Practice handstands for 20 minutes. Work at your ability level, ie. against the wall, free standing, parallettes, or rings.<br /><br />WOD: "Michael"<br /><br />3 rounds<br /><br />800 meter run<br />50 Sit-ups<br />50 Back extensions<br /><br />Post time to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RnAAQCChGAI/AAAAAAAAAOA/QfKx0polGJI/s1600-h/IMG_1191.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RnAAQCChGAI/AAAAAAAAAOA/QfKx0polGJI/s400/IMG_1191.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5075557055471884290" /></a><br />Colin moves some weight.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4117021161349781707?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-45083039053137356262007-06-13T09:00:00.000+01:002007-06-13T12:33:30.066+01:00Warm-up<br /><br /><strong>Test:</strong> 1000m Row<br /><br /><strong>WOD:</strong> Back Squat<br />60%X5X1, 70%X5X1, 80%X3X1, 90%X3X3<br /><br />The first set is 60% of your maximum for five reps. The second is 70%, etc. Work up to 90% for three sets of three. <br /><br />Post your row time and load used for final three sets to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rm8sOiChFsI/AAAAAAAAALg/kPKQR38Tce0/s1600-h/IMG_1178.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rm8sOiChFsI/AAAAAAAAALg/kPKQR38Tce0/s400/IMG_1178.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5075323933236991682" /></a><br />The 6 p.m. class takes on the ten-minute snatch test.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4508303905313735626?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-76768386985549751852007-06-12T09:00:00.000+01:002007-06-12T00:53:17.271+01:00Warm-up<br /><br />Skill: Agility Drills<br /><br />WOD: Ten Minute DB Snatch Test<br /><br />Do as many one-armed snatches as you can in ten minutes. You may switch hands as much as desired, but you cannot put the dumbbell down. If you do, the test ends. Use 30, 35, 40, or 55 pounds.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rm3gDCChFrI/AAAAAAAAALY/UEhYLttDA2g/s1600-h/IMG_1071.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rm3gDCChFrI/AAAAAAAAALY/UEhYLttDA2g/s400/IMG_1071.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5074958697808074418" /></a><br />The view from the Olympic Training Center, Colorado Springs.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7676838698554975185?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-9111218222578982242007-06-11T09:00:00.000+01:002007-06-10T23:09:52.715+01:00Warm-up<br /><br />Skill: Overhead Squat (Bar Only)<br /><br />WOD: 100m Sprints<br />5 attempts at maximum effort<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RmxX6CChFqI/AAAAAAAAALQ/f8uHVuGtJ5c/s1600-h/IMG_1123.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RmxX6CChFqI/AAAAAAAAALQ/f8uHVuGtJ5c/s400/IMG_1123.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5074527534631163554" /></a><br />Natalie Woolfolk pulls under a snatch at the Olympic Training Center last Friday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-911121822257898224?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com10tag:blogger.com,1999:blog-10865963.post-1307572988129420912007-06-10T00:14:00.000+01:002007-06-08T00:16:11.762+01:00<span style="font-size:130%;color:#666666;">Class is cancelled for this week. We will resume our regular schedule again next Saturday.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-130757298812942091?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com2tag:blogger.com,1999:blog-10865963.post-2772404243245468492007-06-08T14:49:00.000+01:002007-06-07T15:25:31.229+01:00<div align="left"><span style="color:#ff0000;"><strong>REMINDER: THERE IS NO 8AM OR 6PM CLASS THIS FRIDAY. THERE IS 6AM, 7AM, AND NOON CLASS.</strong></span><br /><br />Warm-up<br /><br />Test: 800 meter run<br /><br />WOD: <strong><em>"Cindy"</em></strong><br />In twenty minutes complete as many rounds as possible (AMRAP), of:<br /><br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />Post to comments your 800 meter run time and total rounds completed including any fractions.<strong></strong><br /><br /></div><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RmgUoiChFpI/AAAAAAAAALI/UgefWV0HmAI/s1600-h/ring+dip+practice.jpg"><img id="BLOGGER_PHOTO_ID_5073327666797549202" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RmgUoiChFpI/AAAAAAAAALI/UgefWV0HmAI/s400/ring+dip+practice.jpg" border="0" /> <p align="center"></a>P<em>ractice those ring dips.</em></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-277240424324546849?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-53810716967148989512007-06-07T12:41:00.000+01:002007-06-07T00:53:03.222+01:00Warm-up<br /><br />Skill: Ring Dip - use bands or partners for assistance as needed<br /><br />WOD: <strong>Team Workout</strong> - <strong>Relay Races</strong><br /><br />3 Rounds of:<br />Broad Jump 40'<br />20 Tire Sledges<br />Farmer Walk, 55#DB<br />20 Sandbag shoulder cleans, 50 pounds<br />Farmer Walk, 55#DB<br />20 Burpees<br />Walking lunge 40'<br />20 Pull-ups<br /><br />Work in teams of two. The first athlete must complete the entire sequence of exercises before the second athlete begins. Post time to comments.<br /><br /><a href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RmahvSChFoI/AAAAAAAAALA/YmXYM7BeaUg/s1600-h/fredrica+deadlift.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RmahvSChFoI/AAAAAAAAALA/YmXYM7BeaUg/s400/fredrica+deadlift.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5072919863947761282" /></a><br /><strong><em>Fredrica pulling some weight.</em></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5381071696714898951?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-13180229353982758652007-06-06T08:00:00.000+01:002007-06-06T12:40:03.472+01:00Warm-up<br /><br />Skill: Cleans from Position 2 and Jerk<br /><br />WOD: Front Squat<br /><br />60%x5x1 (One Set of Five at 60% 1RM)<br />70%x5x1 (One Set of Five at 70% 1RM)<br />80%x3x1 (One Set of Three at 80% 1RM)<br />90%x3x3 (Three Sets of Three at 90% 1RM)<br /><br />Rest 3 minutes between sets when working above 80%. Post loads to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RmSkESChFnI/AAAAAAAAAK4/BZK5llV9hFo/s1600-h/IMG_1068.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RmSkESChFnI/AAAAAAAAAK4/BZK5llV9hFo/s400/IMG_1068.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5072359473794848370" /></a><br />Niko contemplates a set of heavy deads.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1318022935398275865?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-74922299018563909602007-06-05T08:00:00.000+01:002007-06-05T00:38:34.616+01:00Warm-up<br /><br />Skill: False grip Pull-ups w/partner assist<br /><br />WOD: 12-9-6-3<br />Deadlift (275, 225, 185, 135)<br />Shoulder Press (115, 95, 75, 45)<br /><br />Post WOD time to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RmSiTiChFmI/AAAAAAAAAKw/w2k8B0TDi8o/s1600-h/IMG_1065.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RmSiTiChFmI/AAAAAAAAAKw/w2k8B0TDi8o/s400/IMG_1065.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5072357536764597858" /></a><br />Ray and Neal take it to "Karen".<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7492229901856390960?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-37231897580361294282007-06-04T12:13:00.000+01:002007-06-04T12:16:21.583+01:00Warm-up<br /><br />Skill: Pistols<br /><br />WOD: "Karen"<br />150 Wall Ball Shots for Time<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RmP0bYZNR4I/AAAAAAAAAKo/Ni5bbTD8RPM/s1600-h/IMG_1046.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RmP0bYZNR4I/AAAAAAAAAKo/Ni5bbTD8RPM/s400/IMG_1046.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5072166356591134594" /></a><br />Ray practices his squat.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3723189758036129428?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-61668550098990090572007-06-01T23:12:00.000+01:002007-06-02T13:50:14.054+01:00Skill Development:<br /><br />Barski Cleans<br />Three-Position Cleans<br />Inch-a-Second Cleans<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RmCcL4ZNR3I/AAAAAAAAAKg/6MAtQ68Fw6M/s1600-h/IMG_1037.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RmCcL4ZNR3I/AAAAAAAAAKg/6MAtQ68Fw6M/s400/IMG_1037.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5071224908349785970" /></a><br />Justin cranking through 'Upside Down Fran' in a mere 4:38.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6166855009899009057?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-37628371642964633802007-06-01T11:00:00.000+01:002007-06-01T12:56:17.258+01:00<strong><span style="font-size:130%;color:#ff0000;">5:30pm Class TODAY and TOMORROW'S 11AM INTRO CLASS are CANCELLED for a Weekend Seminar.</span> </strong><br /><br /><em><strong>CFWU</strong></em><br /><br /><em><strong>Skill:</strong></em> 20 minutes of Striking and Kicking<br /><br /><em><strong>WOD:</strong></em> Two rounds for time of:<br /><br />2 Rounds for Time:<br />30 Dumbbell Deadlift<br />30 Dumbbell Cleans<br />30 Dumbbell Jerks<br /><br />Use the same weight for all three movements. Post load used and time to comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxhEEYvalI/AAAAAAAAAKQ/yDxN3WAnraY/s1600-h/john+hackleman+striking.jpg"><img id="BLOGGER_PHOTO_ID_5070034003037219410" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxhEEYvalI/AAAAAAAAAKQ/yDxN3WAnraY/s400/john+hackleman+striking.jpg" border="0" /></a><br /><em>john hackleman coaching how to strike. courtesy of crossfit.com</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3762837164296463380?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-85068522343728932262007-05-31T11:38:00.000+01:002007-05-29T18:15:30.463+01:00<em><strong>CFWU</strong></em><br /><br /><em><strong>Skill: Midline Stabilization</strong></em>L-sits, Glute/ham sit-ups & back extensions, Planks, Weighted Front lean and rest. Work on one, work on them all! Core Strength = midline stabilization throughout all weight bearing movements.<br /><br /><em><strong>WOD: "Upside Down Fran"</strong></em><br />reps of 9, 15, and 21 for<br /><br />Pull-ups<br />Thrusters, 95 pound barbell<br /><br />Post time to comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxaxEYvajI/AAAAAAAAAKA/IfcMumo6DH8/s1600-h/weighted-plank-th.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxaxEYvajI/AAAAAAAAAKA/IfcMumo6DH8/s400/weighted-plank-th.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5070027079549938226" /></a><br /><em>The weighted plank. courtesy of crossfit.com</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8506852234372893226?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com9tag:blogger.com,1999:blog-10865963.post-79657761943342726672007-05-30T13:50:00.000+01:002007-05-29T18:05:25.676+01:00<em><strong>CFWU</strong></em><br /><br /><em><strong>WOD/Test:</strong></em> Max Effort Dips/Push-ups<br /><br />Rest 3 minutes<br /><br />Max Double Unders within 10 minutes.<br /><br />If the athlete is unable to perform unassisted dips, they should be tested on Push-ups. If the athlete is unable to perform double unders, they should do max single unders.<br /><br /><em><strong>Team Building: Indian Runs</strong></em><br /><br />Line up the group in single file with the instructor leading. Head out on a run and have the last athlete sprint to the front and lead the group. Continue with the rear athlete sprinting to the front for twenty minutes or 5k, whichever comes first.<br /><br /><a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RlxcmkYvakI/AAAAAAAAAKI/jlA6L9ytTuw/s1600-h/indian+run.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RlxcmkYvakI/AAAAAAAAAKI/jlA6L9ytTuw/s400/indian+run.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5070029098184567362" /></a><br /><em>Female field hockey team on an indian run!</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7965776194334272667?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com12tag:blogger.com,1999:blog-10865963.post-90089441187726603572007-05-29T13:42:00.000+01:002007-05-29T16:49:10.193+01:00<em><strong>CFWU</strong></em><br /><br /><em><strong>Test:</strong></em> <br />1 Mile run, best effort <br /><br />rest 3 minutes, <br /><br />2 minute sit-up test<br />feet may be anchored but the athlete must extend spine fully at the top position.<br /><br /><em><strong>Game:</strong></em> Freeze Tag<br /><br />Post running time and sit up score to comments.<br /><br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxLLEYvaiI/AAAAAAAAAJ4/8gi9-ImNAP8/s1600-h/playground_freezetag.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlxLLEYvaiI/AAAAAAAAAJ4/8gi9-ImNAP8/s400/playground_freezetag.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5070009934040492578" /></a><br /><em><strong>Have some fun and work on agility and coordination.</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-9008944118772660357?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-49793199483462470702007-05-28T15:30:00.000+01:002007-05-24T15:40:39.417+01:00Happy Memorial Day!<br /><br />Crossfit Boston is closed today in observence of the holiday. Wish you all a safe and happy day! Lets not forget why we observe this wonderful day. Check out <a href="http://www.usmemorialday.org/backgrnd.html">http://www.usmemorialday.org/backgrnd.html</a> Be sure to thank any person you know that has served this wonderful country. <br /><br /><br />If you really need a workout...<br /><br />For Time:<br /><br />100 Burpees<br /><br />Post time to comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlWjq0YvahI/AAAAAAAAAJw/PuihD641Ttk/s1600-h/flag.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RlWjq0YvahI/AAAAAAAAAJw/PuihD641Ttk/s400/flag.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5068136911687608850" /></a><br /><em><strong>Old Glory Flying!</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4979319948346247070?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-62345242536857338252007-05-26T15:15:00.000+01:002007-05-24T15:42:01.995+01:001. Snatch Grip Deadlift: work up to 110% X 2 X 4 sets<br />2. Front Squat: 75% X 3, 80% X 3 X 3 sets<br />3. 50 Pull-ups: vary grip used<br />4. Reverse Hyperextension: 15 X 3 sets<br /><br /><br /><a href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RlWg-kYvafI/AAAAAAAAAJg/tKyLsKy1X-I/s1600-h/snatch+grip+deadlift.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RlWg-kYvafI/AAAAAAAAAJg/tKyLsKy1X-I/s400/snatch+grip+deadlift.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5068133952455141874" /></a><br /><strong><em>Sean from Crossfit Eastside</em></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6234524253685733825?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-77241741714409121362007-05-25T10:05:00.000+01:002007-05-23T15:18:00.842+01:00<em><strong>Warm up</strong></em><br /><br /><em><strong>Test:</strong></em> 500 meter row<br /><br /><em><strong>WOD:</strong></em> <strong>Team Workout - "Big Angie"</strong><br />150 Pull-ups<br />150 Push-ups<br />150 Sit-ups<br />150 Squats<br /><br />The workout is to be down as teams of two. The volume can be split in any fashion the athletes prefer. Only one athlete can be working at a time and each element must be completed before moving on to the next.<br /><br />Post time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/W5F8M2eAbpU"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/W5F8M2eAbpU" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em><strong>Crossfit Hungary getting Angie!</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7724174171440912136?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-90401784124589628092007-05-24T08:51:00.000+01:002007-05-23T15:04:47.669+01:00<em><strong>Warm up</strong></em><br /><br /><em><strong>Test</strong></em>: 400 meter run<br /><br /><em><strong>WOD:</strong></em> 3 Rounds<br />50 Weighted Squats<br />Rest precisely 3 minutes between each effort<br /><br />Use DB's weighing 40, 30, or 20 pounds.<br /><br />Post load used and times to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/ku-eOGXScOQ"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/ku-eOGXScOQ" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><strong><em>Coaching, Community, Intensity - aka Crossfit</em></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-9040178412458962809?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-89869444174060467872007-05-23T10:20:00.000+01:002007-05-23T14:38:13.156+01:00Warm-up<br /><br /><strong>WOD: "Jonesworthy"</strong><br />80-64-50-32-16-8<br />Squats<br />40-32-25-16-8-4<br />Kettlebell Swings, 1.5 pood<br />20-16-12-8-4-2<br />Pull-ups<br /><br />Skill: Sprint Mechanics<br /><br />Post time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/oLMWeguKYcY"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/oLMWeguKYcY" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em><strong>Fedor Fuglev Snatches 270 reps</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8986944417406046787?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-45391669951380514722007-05-22T14:59:00.000+01:002007-05-22T15:02:23.250+01:00CFWU<br /><br /><strong>"Filthy Fifty"</strong><br />50 Box jump, 24 inch box<br />50 Jumping pull-ups<br />50 Kettlebell swings, 1 pood<br />Walking Lunge, 50 steps<br />50 Knees to elbows<br />50 Push press, 45 pounds<br />50 Back extensions<br />50 Wall ball shots, 20 pound ball<br />50 Burpees<br />50 Double unders<br /><br />Post time to comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4539166995138051472?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-31639001954197631632007-05-21T15:07:00.001+01:002007-05-21T15:18:37.244+01:00Skill: Handstand Practice/HSPU Practice<br /><br />WOD: Maximum Deadlift<br /><br />1-1-1-1-1-1-1-1-1-1<br /><br />Warm up to working sets with 5x50%, 3x75%, 2x80%, 1x90%. Post best deadlift to comments.<br /><br /><br />Crossfit Boston is going to get some t-shirts with the new logo! T-shirts will only be available to those who preorder on or before June 1st, and the cost is $20 per shirt. Place your order with Jon or Neal today!<br /><br /><a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RlGprUYvadI/AAAAAAAAAJQ/oKXP6--3O-k/s1600-h/CFB+Logo+Black2.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RlGprUYvadI/AAAAAAAAAJQ/oKXP6--3O-k/s400/CFB+Logo+Black2.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5067017617440467410" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3163900195419763163?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com15tag:blogger.com,1999:blog-10865963.post-56349123625057167802007-05-18T13:56:00.000+01:002007-05-18T13:15:47.501+01:00CF Warm up<br /><br />Test 1 mile Run<br /><br />Play Dodgeball<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rk2Y2UYvabI/AAAAAAAAAJA/y7KmfUQM2WA/s1600-h/IMG_0771.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rk2Y2UYvabI/AAAAAAAAAJA/y7KmfUQM2WA/s400/IMG_0771.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5065873214814513586" /></a><br />Sam on rappel.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5634912362505716780?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-5017008440851983472007-05-17T13:51:00.000+01:002007-05-17T00:50:06.905+01:00CF Warm Up<br /><br />Skill: Running Mechanics<br /><br />WOD: <em><strong>"Pull up Madness"</strong></em><br /><br />Complete one pull up on the first minute, Complete two pull ups in the second minute, complete three pull ups . . . Continue as long as you can finish all pull ups within the corresponding minute.<br /><br />Post completed rounds to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RkuYZkYvaZI/AAAAAAAAAIw/L7d1f_8zBEI/s1600-h/IMG_0752.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RkuYZkYvaZI/AAAAAAAAAIw/L7d1f_8zBEI/s400/IMG_0752.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5065309770939853202" /></a><br />The view from the top of "Belly Roll" in the Gunks.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-501700844085198347?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com12tag:blogger.com,1999:blog-10865963.post-42730868781286436422007-05-16T13:42:00.000+01:002007-05-16T14:13:02.529+01:00CF Warm up<br /><br />Skill: Barbell Jerks<br /><br />Work on all forms of the jerk; push, split, and squat. Emphasis on speed and technique.<br /><br />WOD: <br />800 Meter Run<br />30 Dumbbell Clean to a Thruster<br />800 Meter Run<br />30 Dumbbell Clean to a Thruster<br />800 Meter Run<br /><br />Post times to comments.<br /><br /><a href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RksDPEYvaWI/AAAAAAAAAIY/s_287JXh3X0/s1600-h/JohnShad.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RksDPEYvaWI/AAAAAAAAAIY/s_287JXh3X0/s400/JohnShad.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5065145763318688098" /></a><br />John Velandra of Crossfit Cape Fear warms the sidewalk during last year's Certification at Crossfit Boston.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4273086878128643642?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-20062634264368513462007-05-15T13:37:00.000+01:002007-05-15T13:18:38.630+01:00CF Warm up<br /><br />Skill: Single leg squats a.k.a. <em><strong>Pistols</strong></em><br /><br />WOD: Push Press<br />1-1-1-1-1-1-1-1-1-1<br /><br />Post loads to comments. If you are an advanced lifter, modify by using a snatch grip and press from behind the neck.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RkmlB_1IziI/AAAAAAAAAII/6cG0_qCh2Cc/s1600-h/IMG_0734.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RkmlB_1IziI/AAAAAAAAAII/6cG0_qCh2Cc/s400/IMG_0734.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5064760709687594530" /></a><br />Less chalk, more grip!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2006263426436851346?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-86262271581082566892007-05-14T13:31:00.000+01:002007-05-14T13:37:00.014+01:00Crossfit Warm up<br /><br />Skill: Barbell Snatches<br />Start from the hang and progress to the floor. Use a 45 pound barbell only.<br /><br />WOD: 50-40-30-20-10<br /><br />Lunges<br />Push-ups<br />Sit-ups<br />Double Unders<br /><br />Post time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/HWi2-9ETLFw"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/HWi2-9ETLFw" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em><strong>Sam Turnbull</strong></em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8626227158108256689?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com9tag:blogger.com,1999:blog-10865963.post-29388848293383984992007-05-11T12:49:00.000+01:002007-05-11T15:14:11.941+01:00CFWU<br /><br />Skill: Handstand Practice<br /><br />WOD: Overhead/Back Squat<br /><br />1-1-1-1-1-1-1-1-1-1<br /><br />Choose the discipline that fits your ability level. Post loads used to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RkRcjf1IzgI/AAAAAAAAAH4/rudbuFBgZ_E/s1600-h/IMG_0722.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RkRcjf1IzgI/AAAAAAAAAH4/rudbuFBgZ_E/s400/IMG_0722.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5063273645980831234" /></a><br />Linda.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2938884829338398499?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-38725669044140556502007-05-10T13:11:00.000+01:002007-05-10T13:34:11.420+01:00WOD: "Murph"<br /><br />Run 1 Mile<br />100 Pullups<br />200 Pushups<br />300 Squats<br />Run 1 Mile<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RkMRDv1IzfI/AAAAAAAAAHw/s6ubgzy73p4/s1600-h/IMG_0724.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RkMRDv1IzfI/AAAAAAAAAHw/s6ubgzy73p4/s400/IMG_0724.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5062909162171190770" /></a><br />Erik does big boy push presses.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3872566904414055650?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com12tag:blogger.com,1999:blog-10865963.post-43719342727754735922007-05-09T14:02:00.000+01:002007-05-11T15:14:35.582+01:00WOD: "Fran"<br />21-15-9<br />Thrusters<br />Pullups<br /><br />Skill: Instructor's Choice<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/ARp92dzqIcc"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/ARp92dzqIcc" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br />Our own Mike P. doing his classic muscle-up/dip routine for the folks in Oakland. Lock it out, Mikey!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4371934272775473592?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-70215562523075617382007-05-08T12:39:00.000+01:002007-05-08T01:03:51.562+01:00CFWU<br /><br />Skills:<br />Choose two skills and spend 20 minutes working on them.<br /><br />WOD:<br />3 X 400 Meter sprint<br /><br />Allow a 2:1 Rest:Work Ratio<br /><br />Post 400 meter times to comments.<br /><br /><embed src="http://www.youtube.com/v/HT8BnJhiEbY" width="425" height="350" type="application/x-shockwave-flash" wmode="transparent"></embed><br />Hmmm . . . do you think we might jump rope this week?<br /><br />Something worth reading. http://www.blackfive.net/main/2007/05/major_jim_grant.html#more<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7021556252307561738?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-77843427463915979292007-05-07T05:00:00.000+01:002007-05-06T23:45:20.383+01:00Skill: Front Squat<br />3-3-3<br /><br />WOD: For Time<br />12-9-6<br />Kettlebell Swings<br />Pull-ups<br />Box Jumps<br />DB Push Press<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rj5aDP1IzeI/AAAAAAAAAHo/BT4xbSV9zIw/s1600-h/IMG_0706.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/Rj5aDP1IzeI/AAAAAAAAAHo/BT4xbSV9zIw/s400/IMG_0706.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5061582043046530530" /></a><br />Carolyn pulling under her dumbbell clean.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7784342746391597929?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-77752248745568711082007-05-05T22:11:00.000+01:002007-05-11T15:12:57.668+01:00WOD:<br /><br />Max Snatch for the Day<br />Max Clean and Jerk for the Day<br /><br />Assistance: 3 x 12 Reverse Hyper<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rjz0Cf1IzdI/AAAAAAAAAHg/4Pw38v14LeM/s1600-h/IMG_0699.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rjz0Cf1IzdI/AAAAAAAAAHg/4Pw38v14LeM/s400/IMG_0699.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5061188404998884818" /></a><br />Jen, looking awfully happy to be doing thrusters.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7775224874556871108?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-53149182201638029702007-05-05T00:37:00.000+01:002007-05-06T22:40:36.410+01:00Skill: <br />One-armed Overhead Squat<br />Weighted Bear Crawl<br />Overhead Walking Lunge (25-45 pound plate)<br /><br />WOD: For Time<br />10 KB Swings <br />20 One-armed Overhead Squats <br />30 One-armed Split Jerks <br />40 One-armed Snatch<br />30 One-armed Split Jerks<br />20 One-armed Overhead Squats<br />10 KB Swings<br /><br />Post Time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rjpzhv1IzcI/AAAAAAAAAHY/t6P8fPjWO4Q/s1600-h/IMG_0719.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rjpzhv1IzcI/AAAAAAAAAHY/t6P8fPjWO4Q/s400/IMG_0719.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5060484154916392386" /></a><br />Hmmm....functional...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5314918220163802970?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com10tag:blogger.com,1999:blog-10865963.post-81229206122874710462007-05-03T00:56:00.000+01:002007-05-03T00:59:34.247+01:00Skill: DB Cleans from the Floor<br /><br />WOD: 15-12-9<br /><br />Deadlifts (85% 1RM)<br />Pushups<br />DB Cleans from the Floor<br /><br />Post time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjklyP1IzbI/AAAAAAAAAHQ/V7t30gocR4E/s1600-h/IMG_0686.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjklyP1IzbI/AAAAAAAAAHQ/V7t30gocR4E/s400/IMG_0686.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5060117201500556722" /></a><br />Jack and Mike work the L-sits.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8122920612287471046?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-18380035373786953212007-05-02T13:11:00.000+01:002007-05-02T13:15:30.980+01:00Benchmark: Tabata Squats<br /><br />WOD: "Jackie"<br />1000m Row<br />50 Thrusters (45# barbell)<br />30 Pullups<br /><br />Skill: Instructor's Choice<br /><br />Post Tabata Score and WOD Time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RjiAj_1IzaI/AAAAAAAAAHI/fDygdmZa5gA/s1600-h/IMG_0672.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RjiAj_1IzaI/AAAAAAAAAHI/fDygdmZa5gA/s400/IMG_0672.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5059935537268837794" /></a><br />EC, Nigel, and Erik take turns on the big box.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1838003537378695321?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-3481754963918383792007-05-01T01:28:00.000+01:002007-05-01T01:30:49.043+01:00WOD: Deadlift<br /><br />1-1-1-1-1-1<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjaKA_1IzZI/AAAAAAAAAHA/96SCzfhClfo/s1600-h/IMG_0683.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjaKA_1IzZI/AAAAAAAAAHA/96SCzfhClfo/s400/IMG_0683.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5059382981136272786" /></a><br />Sarah Cowherd, pulling through a 1000 meter effort.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-348175496391838379?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com10tag:blogger.com,1999:blog-10865963.post-19707870686867300032007-04-30T13:08:00.000+01:002007-04-30T13:12:48.579+01:00Dynamic Warm-up<br /><br />WOD: For Time<br />800m Sprint<br />50 Box Jumps<br />800m Sprint<br />50 Pushups<br />800m Sprint<br />50 Burpees<br /><br />Skill: L-sits<br /><br />Post Time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjXdEP1IzYI/AAAAAAAAAG4/mVLA4eMBGKU/s1600-h/IMG_0650.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjXdEP1IzYI/AAAAAAAAAG4/mVLA4eMBGKU/s400/IMG_0650.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5059192821459242370" /></a><br />Alex on the big bar, Chelsea on the rings.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1970787068686730003?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com8tag:blogger.com,1999:blog-10865963.post-89502114700788796332007-04-28T15:50:00.000+01:002007-04-28T16:00:24.093+01:00Burgener Warm-up<br /><br />Squat Cleans:<br />5 x 3 x 65%<br />4 x 3 x 75%<br />3 x 3 x 80%<br />2 x 3 x 90%<br /><br />GHD Situps: 2 x 10<br />Toe-to-Bar: 1 x 10<br />GHD Bk Ext: 2 x 10<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RjNf_f1IzXI/AAAAAAAAAGw/kQJ7u2ed1XU/s1600-h/IMG_0641.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RjNf_f1IzXI/AAAAAAAAAGw/kQJ7u2ed1XU/s400/IMG_0641.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5058492350947970418" /></a><br /><span style="font-style:italic;">Jack Coffin, mid-press.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8950211470078879633?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-66184200339515545982007-04-27T00:52:00.000+01:002007-04-27T01:00:26.722+01:00WOD: Overhead Squats<br />1-1-1-1-1-1<br /><br />Skill: Instructor's Choice<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjE8gP1IzWI/AAAAAAAAAGo/-onLUzfA-lk/s1600-h/IMG_0651.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RjE8gP1IzWI/AAAAAAAAAGo/-onLUzfA-lk/s400/IMG_0651.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5057890381216664930" /></a><br /><span style="font-style:italic;">Alex and Carolyn rocking the thrusters.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6618420033951554598?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-33073093826527874872007-04-26T01:47:00.000+01:002007-04-26T01:52:02.107+01:00WOD: 15-12-9<br />Heavy Barbell Cleans<br />Pullups<br />Heavy Barbell Thrusters<br /><br />Barbell weight is 85% Clean 1RM.<br /><br />Skill Work: Instructor's Choice<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/Ri_3cv1IzVI/AAAAAAAAAGg/DRyzBhRkVK8/s1600-h/IMG_0596.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/Ri_3cv1IzVI/AAAAAAAAAGg/DRyzBhRkVK8/s400/IMG_0596.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5057532979808095570" /></a><br /><span style="font-style:italic;">Jo is serious about kipping.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3307309382652787487?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-53436504523874558142007-04-25T10:13:00.000+01:002007-04-24T23:45:44.695+01:00For Time:<br /><br />50-42-34-26-18-10-2<br /><br />Push-ups<br />Squats<br />Sit-ups<br /><br />Post time to comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_dsb9UBjxl2w/Ri6H1a7QT2I/AAAAAAAAAGY/943p9UeWS9k/s1600-h/IMG_0579.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/Ri6H1a7QT2I/AAAAAAAAAGY/943p9UeWS9k/s400/IMG_0579.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5057128783414316898" /></a><br />Neal, Will, Joanne, Erin, Jessica, and Krista. The Gagetown Crew was in town for a little Oly coaching.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5343650452387455814?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com9tag:blogger.com,1999:blog-10865963.post-34268187895071149942007-04-24T15:19:00.000+01:002007-04-24T22:17:40.747+01:00Strength: 8-6-4 <br />Clean/Push Press/Front Squat Complex<br />Rest 1 minute between sets<br /><br />WOD: 10 Rounds<br />30m Sprint<br />8 Kettlebell Swings<br />Rest 30 seconds between sets<br /><br />Finish: Tabatas<br />Renegade Rows<br />Abs<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/x4oZyISncQY"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/x4oZyISncQY" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>1500m Final at 2004 Olympics</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3426818789507114994?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-86996499181419450302007-04-23T13:18:00.000+01:002007-04-24T22:17:56.086+01:00Crossfit Warmup: Add two skills to the warm-up, choosing exercises that need practice.<br /><br />Strength: Shoulder Press<br />3x60%<br />3x70%<br />3x80%<br />3x3x90%<br /><br />WOD: 400m Sprint<br />Three attempts at Maximum Speed with 3 minute rest between attempts.<br /><br />Post 90% load and 400m Splits to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/Riyk8q7QT1I/AAAAAAAAAGQ/tO0yg5-JnqE/s1600-h/IMG_0615.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/Riyk8q7QT1I/AAAAAAAAAGQ/tO0yg5-JnqE/s400/IMG_0615.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5056597843852152658" /></a><br /><span style="font-style:italic;">Travis D'Amato</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8699649918141945030?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-27962475640020115472007-04-21T15:58:00.001+01:002007-04-21T16:04:19.095+01:00Hang Power Snatch<br />6 x 3 x 52% 1RM<br /><br />Hang Power Clean & Push Jerk<br />6 x 3 x 52% 1RM<br /><br />Back Squat<br />6 x 3 x 52% 1RM<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RionyK7QT0I/AAAAAAAAAGI/jLil5tpYDPE/s1600-h/IMG_0592.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RionyK7QT0I/AAAAAAAAAGI/jLil5tpYDPE/s400/IMG_0592.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5055897274556632898" /></a><br /><span style="font-style:italic;">Sam cranking through 45 clean and jerks!</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2796247564002011547?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-36614914800560249752007-04-20T14:33:00.000+01:002007-04-20T15:02:04.218+01:00WOD: Deadlift<br />5-3-2-2-1-1-1-1<br /><br />Work up to your max single for the day. Post load to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/tPWUJhYS0us"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/tPWUJhYS0us" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Jordan Jovtchev on the Pommel Horse. Try that on your parallettes!</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3661491480056024975?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-20049242740573987062007-04-19T15:38:00.000+01:002007-04-19T15:39:49.982+01:00Skill Test: Max Pull-ups<br /><br />WOD: As Many Rounds as Possible (20 Minutes)<br />5 Overhead Squats (115/75)<br />5 Front Squats<br />5 Back Squats<br /><br />Post Completed Rounds to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/kEyxLHy0TkQ"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/kEyxLHy0TkQ" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2004924274057398706?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-75389375988103126172007-04-18T15:21:00.000+01:002007-04-18T15:47:59.186+01:00<a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RiYsCSeuZzI/AAAAAAAAAGA/KQx0l-BVZXo/s1600-h/Trevor%2520Vest%2520Pukiepatch2Thumb.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RiYsCSeuZzI/AAAAAAAAAGA/KQx0l-BVZXo/s400/Trevor%2520Vest%2520Pukiepatch2Thumb.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5054776049602029362" /></a><br /><br />Please join us for the Trevor Win'E Memorial Day Fundraiser. Trevor was killed in Iraq, and his family has taken it upon themselves to raise money to provide our troops with "cooling vests", a device meant to combat intense desert heat. Crossfit has joined this effort through the Orange County Fire Authority. <br /><br />The workout named "Trevor" is:<br />300 Pull-ups<br />400 Push-ups <br />500 Sit-ups <br />600 Squats<br /><br />This is a timed, four-person, team event, so these are accumulative reps. Only two members of the team can be exercising at a time. <br /><br />The cost of entry is $160/team, all of which goes to purchase cooling vests. If you'd like to participate, please talk to Jon, Neal, Will, or Steve.<br /><br />WOD: "Chelsea"<br /><br />For thirty minutes, perform the following, every minute on the minute:<br /><br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />When you are unable to maintain the pace, record the number of rounds you completed on pace, and then continue for the remaining time.<br /><br />Post Completed Rounds to Comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7538937598810312617?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-45783664969285575142007-04-17T15:26:00.000+01:002007-04-17T15:34:00.051+01:00WOD: "Ms. Amy"<br /><br />3 rounds for time:<br />400m Sprint<br />15 Plate Cleans (45/25)<br />14 Burpees<br />12 Turkish Getups (1-pood/.75-pood)<br /><br />Post time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/I-if-hIcSw4"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/I-if-hIcSw4" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>One-armed snatching 135.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4578366496928557514?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-12847135084550397872007-04-16T12:32:00.000+01:002007-04-16T12:44:16.762+01:00CFWU 2x15<br /><br />WOD:<br /><br />21-15-9<br /><br />Clean and Jerk, (95 pounds, 65 pounds)<br />Pull-ups<br /><br />Skills:<br /><br />Kipping pull-up<br />Handstand<br />Front levers<br /><br />Post time to comments.<br /><br /><a href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RiNghxmAj9I/AAAAAAAAAFY/ivbaqNoS9cI/s1600-h/baa+logo.jpg"></a><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RiNg8BmAj_I/AAAAAAAAAFo/tsz63PLf940/s1600-h/patriot+pat.jpg"><img id="BLOGGER_PHOTO_ID_5053989791176101874" style="CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RiNg8BmAj_I/AAAAAAAAAFo/tsz63PLf940/s320/patriot+pat.jpg" border="0" /></a> <a href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RiNhNxmAkAI/AAAAAAAAAFw/aJUF4QVfIK0/s1600-h/baa+logo.jpg"><img id="BLOGGER_PHOTO_ID_5053990096118779906" style="CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RiNhNxmAkAI/AAAAAAAAAFw/aJUF4QVfIK0/s320/baa+logo.jpg" border="0" /></a><br />Happy Patriots Day and good luck to those running today's marathon here in Boston. Also, today marks the one year anniversary of CrossFit Boston being located at 123 Terrace St. What a year!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1284713508455039787?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-47850323773133430432007-04-16T10:44:00.000+01:002007-04-16T12:51:21.631+01:00<a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RiNhyhmAkBI/AAAAAAAAAF4/LqCK9moxos4/s1600-h/patriot+pat.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RiNhyhmAkBI/AAAAAAAAAF4/LqCK9moxos4/s400/patriot+pat.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5053990727478972434" /></a><br /><br />Thanks for making the first year at the new location a success! Rest assured we are not satisfied and we are working to make Crossfit Boston even better. Our goal is to be "The Destination" when an athlete is searching for a location to be coached with serious strength and conditioning. I want each of you to take a moment and reflect on this past year and what you have accomplished. Now think about what you want to accomplish this year!<br /><br />The schedule for today is as follows:<br /><br />6am open<br />7am open<br />12pm closed<br />5:30pm closed<br />6:30pm closed<br /><br />We will reopen tomorrow morning at 6am. Enjoy your day and go cheer on some runners!<br /><br />Fat Boy<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4785032377313343043?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-55141158253461208482007-04-13T13:19:00.000+01:002007-04-13T13:25:49.835+01:00Skill: Kipping/Barbell Snatch Practice<br /><br />WOD: For Time<br /><br />5 Knee-to-Elbows<br />10 Burpees<br />10 DB Snatches<br />10 Burpees<br />15 DB Clean Thrusters<br />10 Burpees<br />20 Push-ups<br />10 Burpees<br />25 Pull-ups<br />10 Burpees<br />20 Push-ups<br />10 Burpees<br />15 DB Clean Thrusters<br />10 Burpees<br />10 DB Snatches<br />10 Burpees<br />5 Knee-to Elbows<br /><br />Post Time and Accomplishments to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rh92fRmAj7I/AAAAAAAAAFI/_y3ddzfy4rs/s1600-h/IMG_0550.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rh92fRmAj7I/AAAAAAAAAFI/_y3ddzfy4rs/s320/IMG_0550.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5052887586603831218" /></a><br /><span style="font-style:italic;">Daisuke loves overhead squats.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5514115825346120848?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-86365934682349639052007-04-12T14:17:00.000+01:002007-04-12T14:54:22.442+01:00WOD: 21-15-9<br /><br />Candlesticks<br />Barbell Pullovers (45/65/95)<br />Floor Presses (45/65/95)<br /><br />Skill: Round Robin (1 minute each station)<br /><br />Overhead Squats<br />Step-ups<br />Handstands<br />Romanian Deadlifts<br />Hanging Knee Raises<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rh454RmAj6I/AAAAAAAAAFA/1wvYv5v7pgI/s1600-h/CFB+034.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rh454RmAj6I/AAAAAAAAAFA/1wvYv5v7pgI/s320/CFB+034.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5052539470914555810" /></a><br /><em>Leo, One-armed overhead squat</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8636593468234963905?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-44122967639395983382007-04-11T15:36:00.000+01:002007-04-11T15:45:46.313+01:00Strength: Deadlift 3x3<br /><br />WOD: <br />Tabata Pull-ups<br />Rest 1 Minute<br />Tabata DB Thrusters<br />Rest 1 Minute<br />Tabata Sit-ups<br />Rest 1 Minute<br />Tabata Pushups<br /><br />Post Loads and Tabata Scores to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/e1-t8dkpjrc"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/e1-t8dkpjrc" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Kipping one-armed chins. Cool!</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4412296763939598338?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-6663170037395588182007-04-10T19:40:00.000+01:002007-04-10T19:42:31.896+01:00Strength: 5x5 Weighted Pull-ups<br /><br />WOD: As Many Rounds As Possible (20 minutes)<br />10 DB Thrusters<br />12 Walking Lunge Alternating Dumbbell Pressouts<br />10 DB Burpees<br /><br />Skill: Headstand Practice<br /><br />Post Completed and Partial Rounds to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/7vL19q8yL54"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/7vL19q8yL54" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Got Ups?</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-666317003739558818?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-19877790352524295142007-04-09T17:29:00.000+01:002007-04-09T17:40:02.509+01:00Skills: Gymnastics<br /><br />Handstands<br />Ring Inverts<br />Skin-the-Cats<br />Levers (Front/Back)<br /><br />WOD: Three Rounds for Time<br /><br />20 Pullups<br />30 Pushups<br />40 Situps<br />50 Squats<br /><br />Post Time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RhpsJvs-AaI/AAAAAAAAAE4/bInzL497wKc/s1600-h/IMG_0529.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RhpsJvs-AaI/AAAAAAAAAE4/bInzL497wKc/s320/IMG_0529.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5051468846729134498" /></a><br /><span style="font-style:italic;">Fredrica pulls a deadlift PR.</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1987779035252429514?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-61325535453208015942007-04-06T14:53:00.000+01:002007-04-06T14:56:57.531+01:00Strength: Back Squat <br /><br />5-3-2-2-1-1-1<br /><br />WOD: For Time<br />50 DB Push Presses<br />40 Sit-ups<br />30 DB Split Jerks<br />20 Knees-to-Elbows<br />10 DB Burpees<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/4pzDjsKDsaU"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/4pzDjsKDsaU" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>The goings on at Primal Fitness over the past few weeks. Leah with snatches and burpees, gear with Parkour and bodyweight skills, Jack Arnow teaching one-arm pull-ups, Emmie and Jen hitting up the awesome obstacle course/o-lift/bw-skill workout, and Jim Bathurst with an amazing one-arm rope pull-up!</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6132553545320801594?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-5475171158939930492007-04-05T16:09:00.000+01:002007-04-05T16:12:21.395+01:00WOD: "Fran"<br /><br />21-15-9<br />Barbell Thrusters (65/75/95)<br />Pull-ups<br /><br />Skill: Barbell Complexes<br /><br />Post WOD time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/8-TuZPR7Pso"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/8-TuZPR7Pso" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br />The Boys at CF Manchester have a Fran-off.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-547517115893993049?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-38928842354956442212007-04-04T17:53:00.000+01:002007-04-04T18:01:09.691+01:00Please join us on Saturday, April 14th at 2:00 p.m. for the Terrace Street Clean-up Effort. We're going to make our neighborhood a little cleaner and more welcoming. Donations of time and supplies are very much appreciated. Please RSVP with Jon as soon as possible. Thanks!<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhPZUvs-AZI/AAAAAAAAAEw/pLvMBn4AXOw/s1600-h/trash.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhPZUvs-AZI/AAAAAAAAAEw/pLvMBn4AXOw/s320/trash.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5049618557638148498" /></a><br />Bottom-to-Bottom Tabata Squats<br />Tabata Pushups<br /><br />WOD: For Time<br /><br />400m Sprint<br />30 Push-ups<br />30 V-ups<br />30 DB Overhead Walking Lunges<br />30 V-ups<br />30 Push-ups<br />400m Sprint<br /><br />Post Tabata scores and WOD time to Comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3892884235495644221?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-67753617144026613682007-04-03T17:11:00.000+01:002007-04-03T17:13:54.287+01:00WOD: Jerk<br /><br />5-3-3-2-2-1-1-1<br /><br />Work up to maximum single for the day. Post load lifted to comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhJ9MHUB2PI/AAAAAAAAAEo/0u8t21sVPKg/s1600-h/CFB+011.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhJ9MHUB2PI/AAAAAAAAAEo/0u8t21sVPKg/s320/CFB+011.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5049235779310704882" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6775361714402661368?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-52458638087159648162007-04-03T17:09:00.000+01:002007-04-03T17:10:46.959+01:00WOD: Three Rounds for Time<br />30 Double Unders<br />20 Dumbbell Thrusters (30/40)<br />30 Double Unders<br />20 Dumbbell Swings (40/55)<br /><br />Post time and modifications to comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhJ8cHUB2OI/AAAAAAAAAEg/7_lIkVylJz0/s1600-h/PowerMaxGHD.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/RhJ8cHUB2OI/AAAAAAAAAEg/7_lIkVylJz0/s320/PowerMaxGHD.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5049234954676984034" /></a><br /><em>USE ME!!!</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5245863808715964816?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-78186580136120864892007-03-30T13:43:00.000+01:002007-03-30T13:49:07.444+01:00WOD: For Time<br /><br />1 Mile Run<br /><br />3 rounds of:<br />20 Pull-ups<br />20 Push-ups<br />20 Squats<br /><br />1 Mile Run<br /><br />Partner up with another athlete of similar ability, and complete the WOD together. Both members of the team must complete each segment of the WOD before moving on to the next segment. Time is called when the last team member crosses the finish line.<br /><br />Post Team Time to Comments.<br /><br /><a href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rg0G5nUB2NI/AAAAAAAAAEY/x4h4DZKchYQ/s1600-h/Pyrros.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rg0G5nUB2NI/AAAAAAAAAEY/x4h4DZKchYQ/s320/Pyrros.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5047698344227494098" /></a><br />Phase II is now starting! Six sessions of one-on-one instruction in the Olympic Lifts with USA Weightlifting Club Coach Neal Thompson for only $300. Ask Neal for details!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7818658013612086489?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-72487923410885355562007-03-29T17:54:00.000+01:002007-03-29T18:04:15.565+01:00<a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rgvxf3UB2MI/AAAAAAAAAEM/zfx55n7Mv0I/s1600-h/total2.GIF"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rgvxf3UB2MI/AAAAAAAAAEM/zfx55n7Mv0I/s320/total2.GIF" border="0" alt=""id="BLOGGER_PHOTO_ID_5047393337124968642" /></a><br />You will have three attempts at a single repetition for each of the following exercises:<br /><br />Squat<br />Press <br />Deadlift<br /><br />Each attempt should be a maximum effort. Your Crossfit Total is the aggregate poundage of the best lift achieved for all three exercises.<br /><br />Post Crossfit Total to Comments.<br /><br />For complete rules straight from the horse's mouth, see Mark Rippetoe's <a href="http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf">"Crossfit Total"</a>.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7248792341088535556?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-40648743350515286272007-03-28T14:06:00.000+01:002007-03-28T15:10:41.440+01:00WOD: For Time<br /><br />200m Sprint<br />50 Squats<br />200m Sprint<br />50 Sit-ups<br />200m Sprint<br />50 Pull-ups<br />200m Sprint<br />50 Back Extensions<br />200m Sprint<br />50 Push-ups<br />200m Sprint<br /><br />Post time to comments.<br /><br /><a href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rgp3UXUB2KI/AAAAAAAAAD8/ddoSyNRFC4Q/s1600-h/CFB+011.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rgp3UXUB2KI/AAAAAAAAAD8/ddoSyNRFC4Q/s320/CFB+011.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5046977524161173666" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4064874335051528627?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-28874478542316053942007-03-27T16:13:00.000+01:002007-03-27T16:22:32.712+01:00WOD: "Fight Gone Bad"<br /><br />In this workout you have five stations:<br /><br />Wall-ball (20 pound ball, 8 ft target) <br />Deadlift High-pull (75 pounds) <br />Box Jump (20" box) <br />Push-press (75 pounds) <br />Row (Calories) <br /><br />For each round, spend one minute at each station, doing as many repetitions as possible. Repeat for three rounds with a one-minute rest between rounds. <br /><br />The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Score is aggregated across all three rounds to arrive at final score.<br /><br />Post score to comments.<br /><br /><a href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rgk2qfi6PWI/AAAAAAAAADk/gxQll-Ad660/s1600-h/CFB%2B350.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Rgk2qfi6PWI/AAAAAAAAADk/gxQll-Ad660/s320/CFB%2B350.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5046624961095679330" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2887447854231605394?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-66721998499377211762007-03-26T16:53:00.000+01:002007-03-26T16:55:49.445+01:00WOD: "Helen"<br /><br />Three Rounds for Time:<br />400m Sprint<br />21 Kettlebell Swings (1.5 pood/1 pood)<br />12 Pullups<br /><br />Skills:<br /><br />Handstands<br />Forward Rolls<br />Ring Dips<br /><br />Post Time and Modifications to Comments.<br /><br /><a href="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rgfs1vi6PVI/AAAAAAAAADc/bGhEqllmYyY/s1600-h/SammyGap.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://2.bp.blogspot.com/_dsb9UBjxl2w/Rgfs1vi6PVI/AAAAAAAAADc/bGhEqllmYyY/s320/SammyGap.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5046262315532041554" /></a><br /><em>Sam attempts the Gap at Carabiner's Indoor Climbing Gym in New Bedford. Photo by John Knight.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6672199849937721176?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-2879835587796422502007-03-23T14:08:00.000Z2007-03-23T14:14:31.298ZWOD: Maximum Effort<br /><br />200m Sprint<br />Rest 2 minutes<br />200m Sprint<br />Rest 2 minutes<br />200m Sprint<br /><br />Skill: Max Rep Snatch <br /><br />Snatch for One Minute (45/75/95/115)<br />Rest 3 minutes<br />Snatch for One Minute<br />Rest 3 minutes<br />Snatch for One Minute<br /><br />Post Sprint times and Snatches completed for all three rounds.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/-tl9NgfDKus"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/-tl9NgfDKus" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-287983558779642250?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-20530786573929886692007-03-22T17:21:00.000Z2007-03-22T17:37:43.586ZWOD: "Nasty Girls"<br /><br />3 Rounds for Time<br />50 Squats<br />7 Muscle-ups<br />10 Hang Power Cleans (135)<br /><br />Skill: Tabata Jumping Pullups<br /><br />Post time and modifications to comments.<br /><br /><a href="http://www.youtube.com/watch?v=GEv_YOJKzws">Nasty Girls in 7:58</a><br /><br /><a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RgK-ufi6PUI/AAAAAAAAADU/Gor-O-ee2B0/s1600-h/NastyGuys2-th.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RgK-ufi6PUI/AAAAAAAAADU/Gor-O-ee2B0/s320/NastyGuys2-th.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5044804238559558978" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2053078657392988669?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-6996001974025709962007-03-21T15:13:00.000Z2007-03-21T15:26:49.822ZCFWU<br /><br />Strength: Back Squat<br />8-8-8<br /><br />WOD: For Time<br />75 Dumbbell Thrusters (30/25/20)<br />75 Jumping Pullups<br />75 Dumbbell Thrusters (30/25/20)<br /><br />Post Loads and Time to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/DLVN4gkGmEg"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/DLVN4gkGmEg" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>NH Native Bode Miller.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-699600197402570996?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com2tag:blogger.com,1999:blog-10865963.post-54539029600258661232007-03-20T20:15:00.000Z2007-03-20T20:20:16.070ZCFWU<br /><br />Strength: Snatch Grip Romanian Deadlift<br />8-8-8<br /><br />WOD: Three Rounds for Time<br />30 Squats<br />20 Pullups<br />30 DB Push Jerks (30 pounds)<br />20 Box Jumps<br />30 KB Swings (1-pood)<br /><br />Post loads and times to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/S4RJBC6Uxkc"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/S4RJBC6Uxkc" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>The Incredible Hulk takes on Brian Oldfield.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5453902960025866123?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-67258409542124640182007-03-20T20:01:00.000Z2007-03-20T20:07:52.723ZCFWU<br /><br />WOD: 30 seconds on/30 seconds off<br />5 Rounds Overhead Squat<br />5 Rounds Barbell Thruster<br />5 Rounds Push Press<br />5 Rounds Sumo Deadlift High Pull<br /><br />Score each exercise using the Tabata scoring method. The lowest number of reps completed in any interval is your score for the exercise. <br /><br />Report the sum of your scores in comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/xaMEGQCxddY"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/xaMEGQCxddY" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Brian Oldfield competes in the Discus Throw at the San Jose State Invitational in 1982.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6725840954212464018?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-68614913081888175422007-03-15T18:36:00.000Z2007-03-16T14:10:30.797ZCFWU<br /><br />Strength: Split Jerk 5-3-2-1-1-1<br /><br />WOD: For Time<br />200m Sprint<br />30 Squats<br />400m Sprint<br />60 Squats<br />200m Sprint<br />30 Pushups<br />400m Sprint<br />60 Pushups<br /><br />Post time to comments.<br /><br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/0YplBcmotzk"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/0YplBcmotzk" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Double unders are for pansies...</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6861491308188817542?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com1tag:blogger.com,1999:blog-10865963.post-5775956191366458392007-03-15T14:50:00.000Z2007-03-15T14:59:21.804ZCFWU<br /><br />WOD: Tabata/Muscleup Challenge<br />Tabata Squats<br />Muscle-up for Reps, 4:00 minutes<br /><br />Multiply Tabata score by Muscle-ups completed to get your overall score.<br /><br />Strength: 3x3 Deadlift<br /><br />Repeat WOD.<br /><br />Post Challenge scores, Deadlift load, and any modifications to comments.<br /><br /><a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rfle4HVEoqI/AAAAAAAAADM/o3ItL5BizTs/s1600-h/leg+press.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/Rfle4HVEoqI/AAAAAAAAADM/o3ItL5BizTs/s320/leg+press.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5042165575951098530" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-577595619136645839?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-62274437024322510202007-03-14T20:02:00.000Z2007-03-14T20:05:16.092ZCFWU<br /><br />Strength: Max Thruster <br />5-3-2-1-1-1<br /><br />WOD: Three Rounds for Time<br />400m Sprint<br />20 Pull-ups<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/0MLr_AV-ErU"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/0MLr_AV-ErU" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Christian Cantwell throws a bomb at the USATF National Championships.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6227443702432251020?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-91435152821336102242007-03-13T15:37:00.001Z2007-03-13T15:53:49.456Z<strong>CFWU</strong><br /><br /><strong>WOD: "300" Dumbbell Snatches</strong>(150 left arm, 150 right arm)<br />You can put the dumbbell down and switch arms as often as necessary.<br /><br /><em>Post time and weight used to comments.</em><br /><br /><strong>Skill: Muscle up practice.</strong><br /><br /><br /><div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/w6Eyg32W4aE' name='movie'></param><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/w6Eyg32W4aE'></embed></object></p><p><em>In honor of 300. Here's a little Crossfit training done by the actors to prepare and look like spartan warriors.</em><br /></p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-9143515282133610224?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-53025455468577763692007-03-12T12:48:00.000Z2007-03-11T02:37:33.921Z<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/Vaz-Uy5B3tM' name='movie'></param><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/Vaz-Uy5B3tM'></embed></object></p><p>CFWU<br /><br />WOD: Grace<br /><br />30 Clean and Jerks for time.<br />135/95<br /><br />Post time to comments.</p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5302545546857776369?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-63489803235861275022007-03-11T01:44:00.001Z2007-03-11T01:44:26.063Z<div xmlns='http://www.w3.org/1999/xhtml'><p><object height='350' width='425'><param value='http://youtube.com/v/3-hShqLWGjg' name='movie'></param><embed height='350' width='425' type='application/x-shockwave-flash' src='http://youtube.com/v/3-hShqLWGjg'></embed></object></p><p>The awesome Pyros Dimas!</p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6348980323586127502?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-66533294300033545662007-03-09T18:39:00.000Z2007-03-09T18:43:20.287Z<strong>CFWU 2X15</strong><br /><br /><strong>WOD</strong><br /><br /><strong>"Angie"</strong><br /><br />100 pullups<br />100 pushups<br />100 situps<br />100 squats<br /><br />Post time to comments. Play dodgeball afterwards.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6653329430003354566?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com6tag:blogger.com,1999:blog-10865963.post-51885160578780341072007-03-08T20:26:00.000Z2007-03-08T20:31:23.002Z<strong>CFWU</strong> 2X15<br /><br /><strong>Shoulder Press</strong><br />5-3-2-1-1-1<br /><br /><strong>WOD</strong><br /><br /><strong>5 Rounds For Time:</strong><br /><br />500 Meter row<br />135 pound Bench press, 15 reps or<br />50 Pushups<br /><br />Post time and weight used for shoulder press to comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5188516057878034107?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com2tag:blogger.com,1999:blog-10865963.post-30037680622982170012007-03-07T15:42:00.000Z2007-03-07T15:51:52.068ZCFWU<br /><br />Strength: Push Press<br />5-3-2-1-1-1<br /><br />WOD: For Time<br />21 Ball Slams<br />9 Pullups<br />15 Ball Slams<br />15 Pullups<br />9 Ball Slams<br />21 Pullups<br /><br />Post Maximum Push Press and WOD Time to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_dsb9UBjxl2w/Re7e9MSW_yI/AAAAAAAAADE/J-G0DEhuuM0/s1600-h/IMG_0220.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/Re7e9MSW_yI/AAAAAAAAADE/J-G0DEhuuM0/s320/IMG_0220.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5039210175925780258" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3003768062298217001?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-50902494682255950682007-03-06T23:23:00.000Z2007-03-06T23:26:55.687ZCFWU<br /><br />WOD: "EC"<br />As Many Rounds As Possible (20 minutes)<br />20 Push Jerks (95/75)<br />40 Double Unders<br />20 Sumo Deadlift High Pulls (2 pood/1 pood KB)<br /><br />Post Completed and Partial Rounds to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/Re34rsSW_xI/AAAAAAAAAC8/GVZD-yoTGXQ/s1600-h/100_0950.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/Re34rsSW_xI/AAAAAAAAAC8/GVZD-yoTGXQ/s320/100_0950.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5038956987603681042" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5090249468225595068?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com4tag:blogger.com,1999:blog-10865963.post-82190566980034790622007-03-05T16:59:00.000Z2007-03-05T17:02:40.421ZCFWU/Burgener Warmup<br /><br />Skill: Tall Snatches<br /><br />WOD: For Time<br />21 Deadlifts (225, 185, 165)<br />9 Handstand Pushups<br />15 Deadlifts<br />15 Handstand Pushups<br />9 Deadlifts<br />21 Handstand Pushups<br /><br />Post Time and Modifications to Comments.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RexNIgDTh0I/AAAAAAAAAC0/bWJ__Cw3Ao8/s1600-h/IMG_0227.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RexNIgDTh0I/AAAAAAAAAC0/bWJ__Cw3Ao8/s400/IMG_0227.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5038486891558831938" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-8219056698003479062?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-10735901172289023052007-03-02T14:55:00.000Z2007-03-02T15:08:03.942ZCFWU<br /><br />Strength: Clean 3x3<br /><br />WOD: As Many Rounds As Possible (20 Minutes)<br />5 Cleans (45/65/75/95/165)<br />5 Push Press<br />5 Front Squats<br /><br />Post Loads and Rounds Completed to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/eVcft7dxaM4"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/eVcft7dxaM4" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Marc Huster is diesel.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1073590117228902305?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-28979323440803680542007-03-01T17:17:00.000Z2007-03-01T17:20:01.944ZCFWU<br /><br />WOD: "Josh"<br />21 Overhead Squats (95)<br />42 Pull-ups<br />15 Overhead Squats (95)<br />30 Pull-ups<br />9 Overhead Squats (95)<br />10 Pull-ups<br /><br />Post time to comments.<br /><br /><a href="http://3.bp.blogspot.com/_dsb9UBjxl2w/RecLBhtjt-I/AAAAAAAAACo/UT7-J9JSRsE/s1600-h/Josh.jpg"><img id="BLOGGER_PHOTO_ID_5037006829094418402" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RecLBhtjt-I/AAAAAAAAACo/UT7-J9JSRsE/s400/Josh.jpg" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-2897932344080368054?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-38604668602848508252007-02-28T18:17:00.001Z2007-02-28T18:18:00.311ZCFWU<br /><br />Deadlift: 1-1-1-1-1<br /><br />WOD: 15-12-9 For Time<br />Weighted Burpees (30/20)<br />Handstand Pushups<br />Toe-to-Bar<br /><br />Post Loads and Times to Comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3860466860284850825?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-79233208516571377742007-02-27T17:33:00.000Z2007-02-27T17:40:55.852ZCFWU<br /><br />WOD: Station Rotation, 5 Rounds<br /><br />Barbell Thrusters (35/65)<br />Slam Ball<br />Box Jump<br />Jumping Pullup<br />Rest Station<br /><br />Spend 1 minute at each station, cranking out as many reps as you can!<br /><br />Post Experience to Comments.<br /><br /><embed src="http://www.youtube.com/v/imDLv5_0POw" width="425" height="350" type="application/x-shockwave-flash" wmode="transparent"></embed><br /><br /><div align="center"><em>David Belle Parkour.</em></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-7923320851657137774?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com2tag:blogger.com,1999:blog-10865963.post-43816653115214604002007-02-26T15:37:00.000Z2007-02-26T15:51:08.555ZCFWU<br /><br />WOD: For Time<br />30 Pull-ups<br />500m Row<br />30 Pushups<br />500m Row<br />30 Thrusters <br />500m Row<br />30 Ball Slams<br /><br />Skill: Ring Work<br />Inverts<br />Levers<br /><br />Post Time to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/ybEs3j_MmrA"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/ybEs3j_MmrA" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Mike Powell and Carl Lewis battle for the long jump world record.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4381665311521460400?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-13159678340615244142007-02-23T14:00:00.000Z2007-02-23T14:05:09.472ZCFWU<br /><br />WOD: "Crossfit Total"<br />Maximum Deadlift<br />Maximum Back Squat<br />Maximum Shoulder Press<br /><br />You have three attempts at each lift, going for a one-rep maximum. Your score is the sum of your heaviest successful lifts for each exercise.<br /><br />Post Crossfit Total and Lift Breakdown to Comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/Fj04VCdQiKk"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/Fj04VCdQiKk" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Andy Bolton pulls a World Record 1003-pound deadlift.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1315967834061524414?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-31411956414761415172007-02-22T14:29:00.000Z2007-02-22T14:41:58.743ZCFWU<br /><br />WOD: "Fight Gone Bad"<br /><br />Move through each of the five stations, spending a minute at each station, trying to do as many reps as possible. Repeat for three rounds, resting for one minute between rounds.<br /><br />Wall-Ball: 20 pound ball, 8 ft target. (Reps) <br />Sumo Deadlift High-Pull: 75 pounds (Reps) <br />Box Jump: 20" box (Reps) <br />Push-press: 75 pounds (Reps) <br />Row:(Calories) <br /><br />The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/R-SyxNFXiJY"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/R-SyxNFXiJY" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>FGB at HyperFit.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-3141195641476141517?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-67988618281006109692007-02-21T16:19:00.000Z2007-02-21T16:26:23.470Z<strong>CFWU</strong><br /><br />Tabata Squats<br /><em><strong>rest 3 min.</strong></em><br />1/2 Bottom 2 Bottom Tabata Squats<br /><em><strong>rest 3 min.</strong></em><br />Tabata Squats<br /><em><strong>rest 3 min</strong></em><br /><br /><em><strong>WOD:</strong></em>50 Pushups<br />50 Double unders<br />50 Pullups<br />50 Kettlebell swings<br />50 Dumbbell thrusters<br />50 Situps<br />50 Dumbbell cleans<br /><br />Post scores for each tabata effort and time for WOD to comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6798861828100610969?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com7tag:blogger.com,1999:blog-10865963.post-54577552728671376012007-02-20T15:04:00.000Z2007-02-20T15:06:55.980ZCFWU<br /><br />Strength: 3x3 Snatch Grip Deadlift<br /><br />WOD: As Many Rounds As Possible (20 minutes)<br />5 Bear Complexes<br />8 Box Jumps<br />8 False-grip Knee-to-Elbows<br /><br />Post loads and time to comments.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/w2xaUjoKGVk"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/w2xaUjoKGVk" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><span style="font-style:italic;">Jordan Jovtchev Floor Routine</span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5457755272867137601?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-63863384495198545442007-02-19T15:54:00.002Z2007-02-19T15:56:23.217ZCFWU<br /><br />Strength: 2-2-2-2-2-2-2<br />Clean and Jerk<br />Snatch Grip Deadlift<br /><br />Complete all reps of C&J before moving on.<br /><br /><object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/tXY309phfeY"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/tXY309phfeY" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object><br /><em>Jordan Jovtchev of Bulgaria.</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-6386338449519854544?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3tag:blogger.com,1999:blog-10865963.post-44961748254756153682007-02-19T15:54:00.001Z2007-02-19T15:54:42.000ZCFWU<br /><br />20 minutes of Handstand Practice<br /><br /><strong><em>WOD: </em></strong>For Time.<br /><br />10-9-8-7-6-5-4-3-2-1<br /><br />Dumbbell Snatch, each arm<br />Pull-ups<br />Glute/ham situps<br /><br />Post load used for snatches and time to comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4496174825475615368?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com0tag:blogger.com,1999:blog-10865963.post-42983270250537621172007-02-16T15:58:00.001Z2007-02-16T16:04:34.548ZCFWU<br /><br />Clean Practice (20 minutes<br /><br />WOD: "Jackie"<br />1000m Row<br />50 Thrusters (45# barbell)<br />30 Pull-ups<br /><br />Post Time to Comments.<br /><br /><a href="http://1.bp.blogspot.com/_dsb9UBjxl2w/RdXVvYjElhI/AAAAAAAAACc/KPbtYI-_yfs/s1600-h/CFB+015.jpg"><img id="BLOGGER_PHOTO_ID_5032163168676517394" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_dsb9UBjxl2w/RdXVvYjElhI/AAAAAAAAACc/KPbtYI-_yfs/s400/CFB+015.jpg" border="0" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-4298327025053762117?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-1707699394598141252007-02-14T15:37:00.000Z2007-02-14T15:41:21.461Z<strong><em>CFWU</em></strong><br /><br /><strong><em>Strength:</em></strong> Shoulder Press<br /><br />1-1-1-1-1-1-1<br /><br /><strong><em>WOD:</em></strong> For Time<br /><br />15 Pull-ups<br />20 Push-ups<br />30 Dumbbell Swings (40,30)<br />40 Dumbbell Snatches (20 each arm)<br />50 Sit-ups<br /><br />Post loads used for shoulder press and time for WOD to comments.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-170769939459814125?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com2tag:blogger.com,1999:blog-10865963.post-52446834141059632512007-02-13T15:30:00.000Z2007-02-12T23:16:11.042Z1. CFWU 2X15<br /><br />2. Overhead Squat<br /><br />8-5-3-1-1-1<br /><br />3. WOD<br /><br />Wallball 50-40-30-20-10<br />Ball Slam 10-20-30-40-50<br /><br />Post weight used for the overhead squat and time for the WOD to comments.<br /><br /><br /><img id="BLOGGER_PHOTO_ID_5031042860817094146" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_dsb9UBjxl2w/RdHa04jElgI/AAAAAAAAACQ/jK_Uq6iyFhM/s320/EvaTdeadlift-th.jpg" border="0" /><strong><em>eva t. of Crossfit Santa Cruz</em></strong>(photo courtesy of www.crossfit.com)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-5244683414105963251?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com5tag:blogger.com,1999:blog-10865963.post-12112411033176924522007-02-12T18:26:00.000Z2007-02-09T23:19:07.025ZCFWU<br /><br />WOD: "Chelsea"<br />With a continuously running clock, do the following, every minute on the minute for 30 minutes:<br /><br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />When you can no longer keep pace, note the number of completed rounds. Continue for the remaining time.<br /><br />Post Rounds on Pace and Rounds Total to Comments.<br /><br /><a href="http://4.bp.blogspot.com/_dsb9UBjxl2w/RdCybYjElfI/AAAAAAAAACE/-G4PcVrZEYA/s1600-h/CFB+184.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://4.bp.blogspot.com/_dsb9UBjxl2w/RdCybYjElfI/AAAAAAAAACE/-G4PcVrZEYA/s320/CFB+184.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5030716967288608242" /></a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/10865963-1211241103317692452?l=bostoncrossfit.blogspot.com' alt='' /></div>"Fat Boy"noreply@blogger.com3