Thanks to Crossfit Vancouver for pointing to this incredible TED talk by Benjamin Zander on classical music and passion.

“My job is to awaken possibility in other people…
The definition of success is about how many shining eyes I have around me…”

To apply Benjamin Zander to CrossFit:
Everybody loves CrossFit, they just haven’t found out about it yet.

Burpees at the NEQ
Originally uploaded by CrossFit L.I.C.

We love Burpees!

Practice double-unders for 10min

WOD: 3 rounds for time of:
20 Burpees,
20 Squats
20 Push-ups
240m Run

Post time to comments

WOD:
SECRET SERVICE KB SNATCH TEST!! – Courtesy of Mike’s Gym

10 Min. of KB Snatches: Switch hands as needed. Once the kettlebell is picked up, it cannot be let down… If the KB hits the ground, the test is over. Switch hands as necessary.

Men use 1 pood KB
Ladies – 12 Kilo KB

Count total reps of snatches performed and post to comments

NYC could be quite expensive to live in, and nowadays folks are cutting costs everywhere they can. I came around this site that sort of looks interesting. It’s updated on the daily basis. You can subscribe to it via RSS or get daily emails delivered to your mailbox,… and have fun and explore the city for free… freenyc.net

Thoughts? Please post them to comments.

WOD: Push Press 1-1-1-1-1-1-1

Finishing with: 10min AMRAP of:
10 ring dips
10 GHD sit-ups

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A Quick Fix for the Press
Written by Mark Riebel of CrossFit Invictus
When performing the press or other overhead lifts, it is not uncommon to see an athlete reaching his or her lockout position with a greatly extended spine and an anterior tilt to the pelvis. Not only can this turn the lift into a standing bench press and artificially increase your numbers, but it can also really mash the facet joints of your spine and cause uneven loading on your discs – possibly leading to injury. This can be caused by a number of things from a weak midline to overly tight hip flexors, or even just being a really bendy ex-swimmer. To combat this… read the rest of the article here

WOD: 5 rounds of max pull-ups, rest as needed between rounds

Finishing with: Practice pistols

Post number of reps to comments

Ellie stretching after the workout.

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We are leaving Friday afternoon for Albany, to the upcoming North East Qualifier for the 2009 CrossFit Games. Check out the website if you haven’t yet. Very exciting!