Form.

W.O.D. 111808:

:30 seconds of pushups

:30 seconds of situps

10 minutes of duration

Momma W.O.D.

5 pushups

10 squats

AMRAP in 15 minutes

Website:

Operation Phoenix

OP is a Crossfit initiative that will raise the necessary funds to equip the entire USMC with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. Every Penny will go to the USMC. Plus you get a pretty cool tee shirt.

"Nobody ever drowned in sweat."

~Unknown USMC Soldier

Old Gulph Hill Hell.

W.O.D. 111708:

1/4 mile hill sprints

5 rounds

or 

5k

Momma W.O.D.

10 squats 

100 meter walk/jog/run

10 rounds

Videos:

Crossfit Training Presence

Crossfit Kids "Fran" by Connor Martin

Article:

The Politics of Crossfit

"Sacrifice. It's the key to success.

Just make sure your sacrificing the right things."

~ Joe Petrusky

Rocker's Reaction to a W.O.D.

W.O.D. 111308:

40 - 30 - 20 - 10

russian kettlebell swings

overhead dumbbell situps

Momma W.O.D

20 russian swings

10 step-ups

5 rounds

Video:

Robb Wolf on insulin resistance

Article:

From mice to men: 10 lessons from the wild

"We have to understand that the world can only be grasped by action, not by contemplation. The hand is more important than the eye... The hand is the cutting edge of the mind"

~ Jacob Bronowski

Photography By Jared Castaldi

W.O.D. 111208:

5 sets of stairs

25 pushups

50 squats 

50 situps

3 rounds

Momma W.O.D.

30 minute walk/jog/run

Article: 

Learning for Everyone - WSJ

"Man's greatness lies in his power of thought."

~Blaise Pascal 

Remembering those ........

W.O.D. 111108:

10 squats 

10 burpees

10 rounds

Momma W.O.D.

36 squats

36 pushups

36 alternating lunges

36 pushups

36 squats

Happy Birthday B. Sure!

Video:

"What is Crossfit?" by Andy Stumpf (Part 2.)

Press:

ML magazine talks about Crossfit Select!! 

"It's the constant and determined effort that breaks

 down all resistance and sweeps away all obstacles."

~Claude M. Bristol

Crossfit Select's Newest Coach - Aimee Lyons!!

Aimee established the Crossfit K.O.P. affiliate. 

Today she joins me in the great start of a winning team.

She brings a passion and dedication to Crossfit that will help her succeed.

We can't wait to see her grow as our newest coach. 

W.O.D. 111008:

100  dumbbell front squats

Momma W.O.D.

100 air squats

Website:

Aimee's Crossfit Select blog

"Teamwork is the fuel that allows common people to attain uncommon results."

~Unknown.

A beautiful day in the neighborhood.

W.O.D. 110708:

800 meter run

25 jump squats

3 rounds

or

max rep dumbbell chest press

max rep pushups

5 rounds

Momma W.O.D.

50 alternating lunges

50 walkouts

"The ability to convert ideas to things is the secret to outward success."

~ Henry Ward Beecher