CrossFit Queen Anne

"Michael"

3 Rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Post time to comments.

"Fran"

21-15-9 rep rounds of:

Thrusters (guys 95#, gals 65#)

Pull-ups

Post time to comments.

Compare to: February 10, 2009

Fran - 2:05, Speal ...[wmv][mov]

Don't mess with Michele!

Back Squat 5-5-5-5-5

Post loads to comments.

Barbell Positioning, Mark Rippetoe ...[wmv][mov]

Jay relaxing post workout.

For Time:

50 Walking Lunge steps

40 Push Press, 75#/55#

30 Dumbell Swings

20 Overhead Squats, 75#/55#

10 Handstand Push-ups

20 Overhead Squats, 75#/55#

30 Dumbell Swings

40 Push Press, 75#/55#

50 Walking Lunge steps

Post time to comments.

2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]

5 rounds for time of:

Row 500m

25 Wall Ball, 14# ball

Post time to comments.

Make up a WOD you missed or work on a weakness day. If you tend to skip the heavy days, go back and do a heavy day you recently missed.  If you have been staying ontop of the WOD's take a rest day or work on a skill that needs improvement. Handstands, running, mechanics of the clean, etc.

Have a great weekend!

We miss you Val!

"Angie"

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Post time to comments

Better Movements Pt I, Coach Glassman ...[wmv][mov]

Val and Michele making dumbell swings look easy!

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

Post loads to comments.

Correcting the Press, Level 2 Seminar ...[wmv][mov]

Ric working the dumbell snatch 

As Many Rounds in 20 Minutes of:

10 Wall Ball Shots

10 Knees to Elbows

10 Box Jumps

Post rounds completed to comments.

American Society of Exercise Physiologists Presentation by Greg Glassman, CrossFit Journal

Download as Quicktime.
Download as Windows Media. 
Download as MP3.

Michele, busting out the guys weight!

4 Rounds each for time of:

Run 800m

Rest as much as needed between rounds

Post time for each round to comments. If you cannot run sub 1,000m row.

2009 CrossFit Games Great Basin Regional Qualifier Women's Finals - video [wmv] [mov]

This is how you should feel after these 800m efforts.

Dave hugging the bucket! 

Got cool pictures of you doing things you enjoy outside of the gym? Send em' to me for the blog! Snowboarding, hiking, skiing, surfing, anything, send em to me!