Heels over head

Becoming comfortable inverted improves one's CrossFit-ness.

Bounce!

Broad jump

Oh, Harlan!

"A gym without chalk is a spa" - Mark Rippetoe

Murph

Veteran's Day CrossFit workout

In memory of Medal of Honor recipient Lt. Michael P. Murphy

Boat racing

Concept 2 offers a Venue racing software package on its website, free to C2 rower owners. Venue racing enables you to race up to 22 ergs at once and display the race and results onscreen. Using a laptop and affordable USB hub, we were able to get the system up and running in about 20 minutes. Configuration and usage were pretty straightforward.

Venue racing software is a great tool for managing team rowing events. You can assign boats to users, set the distance and pacing of the rowing heat and warm-up cycles, etc. Once the athletes are warmed up and ready to rip, they are given a five-second countdown from the computer, and a loud horn starts the event. The software also catches any false starts by overeager competitors.

Aside from displaying the event live on the LCD, which is great for both competitors and spectators, the venue racing program also gives feedback to the racer on the PM3 monitor right on each erg. As you row, you know who in the racing heat is number one and two and how much time separates you from the lead.

As a motivational tool, this program rocks. Live data and onscreen visuals letting you (and everyone else) see just where you place and how you are going to finish is a carrot everyone can chase.

Overload

Adding weight to static pull-ups is helpful for anyone seeking increased pull-up capacity.

Determination

Aaron achieves 62 hip extensions in 1 minute.

Stage one

Prepare your hands; 24 more feet of pull-up bar is on the way.