Wednesday, April 29, 2009


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

5/1/09-Friday REST DAY!

Tuesday, April 28, 2009


This is why we CrossFit!
Shoulder Press:

1-1-1-1-1-1-1 reps

Monday, April 27, 2009


Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips


2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

21-15- and 9 reps,
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.

Look at the "Excercise and Demo" page and look at snatch videos. This is a hard lift! Remember, this is a full squat lift, so bring your "A" game.

Katy at her Level 1 cert, bottom picture-center

Friday, April 24, 2009

4/27/09- REST DAY

The killer rabbit

Lewis falling and injuring himself chasing the rabbit.
Go to youtube and check out "What's Opera Doc."

There you will see a tragic tale of lust, love, hate, revenge, sadness and Lewis injuring himself chasing rabbits.

4/27/09-Sunday-HERO WORKOUT

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups


That's a Barrett .50 cal rifle.

Filthy 50's

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
OIT Rugby-Today 1 p.m. @ OIT. OIT vs. the OIT Alumni.



1-1-1-1-1-1-1 reps

Sunday, April 19, 2009




Back Squat
3-3-3-3-3 reps


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Saturday, April 18, 2009


Click on the above photo for inverted burpees.

For time:
100 Inverted burpees

Post time to Beyond the White Board.

4/19/09-REST DAY

Thursday, April 16, 2009

4/18/09-Saturday HERO WORKOUT

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to beyond the white board.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Wednesday, April 15, 2009


Blue Steel
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday, April 14, 2009

4/16/09-Thursday HERO workout

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to beyond the white board

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

4/15/09-Wednesday REST DAY

Think Che Guevara was a good person?

“This is a revolution! And a revolutionary must become a cold killing machine motivated by pure hate.” –Che Guevara

Think again!

Monday, April 13, 2009


Scott is 36 today, he is almost dead (It's an age thing) so be nice to him.

30 muscle-ups for time.

If you cannot do a muscle-up do:

120 Pull ups and 120 bar dips for time.

Saturday, April 11, 2009


Three rounds for time of:
50 45# sumo high pull deadlifts
21 Burpees
Run 400 meters


The CrossFit Total:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep



To all: This is an email calling for judges for the CrossFit northwest regional qualifiers. If anyone else is interested in competing or (as I am doing) judging let me know.

CrossFit Northwest Regional Qualifiers
May 16, 2009
Sand Point Magnuson Park, Hangar 30 Seattle 98125

Dear Peter,

I am wondering if you would be willing to be a judge for the NW Qualifiers? If you can commit to this, we will need you to be present at the Qualifiers from 7:30am until 6:00pm on May 16th. We need 40 judges so we can do plenty of rotating allowing everyone to stay as fresh as possible.

We will be releasing video’s of all the exercises to the competitors as well as to the judges letting everyone know what is expected in regards to correct form. Each competitor will be assigned a judge for each event. There will be a meeting Friday night, May 15th at Magnuson Park for all the judges to go the over details. Once we get commitments from all the judges, we will send out a spreadsheet letting everyone know when they will be judging.

One thing to consider as a judge is that you will have to defend your judging decisions against the objections of athletes or someone else. We will make the judging criteria very clear, both to the athletes and to judges but there are always issues.

If this is something you can commit to, please let me know. Thank you and I appreciate your consideration.


Dave Werner
CrossFit Seattle

Tuesday, April 7, 2009


Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Monday, April 6, 2009


Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.

Sunday, April 5, 2009


Rest day!!!!!!!

Check out the Operation Phoenix link on our web site, awsome video.

Saturday, April 4, 2009


Hang power clean and jerk

1-1-1-1-1-1-1 reps
Post loads to


Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps
Post time to

Friday, April 3, 2009


OIT-Track and Field. Our own CrossFitter, Lashell, is competing in the 100 meter and 200 meter events at the OIT track and field complex (fromally the OIT football field.) The runners should start around noon.

OIT-Rugby 1 pm. Lower field at OIT. Come and support our local college rugby, we have several OIT ruggers that have continued to train with us after the team conditioning sessions are now over.

Klamath Crusaders Football-6 p.m. our own "Monster of the grid iron," Jake Juhl will be playing linebacker against the formitable Umpqua Knights in a battle extraordinaire. Jake has been playing football for 30 years (which is incredable because he is only 29) and is a pure joy to watch. The game is at Mazama Field, Mazama High School.

One of CrossFits standards states that we should try, do and compete in as many sports as possible. Let's support our local CrossFitter's in their sports.

If interested, Lewis will be competing in the 16 oz. throw back challange sometime Saturday night.

Wednesday, April 1, 2009

4/3/09-Saturday **HERO WORKOUT**

Oakland Police Department- Fallen Hero Workout

Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m

We wanted to make sure that the number 4 was prominent, in honor of the four who were killed last week in the line of duty:
Sgt Mark Dunakin,
Officer John Hege,
Sgt Daniel Sakai, and
Sgt Ervin Romans.

4/2/09-Rest day

Friday-Rest day.