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Thursday 100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

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In the forward handstand pirouette, the two-step, 180 degree rotation initiates in the direction of the finger tips.

"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]

SacTown Showdown at CrossFit East Sacramento - video [wmv] [mov]

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin

Wednesday 100224

Rest Day

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Laurie Porsche, CrossFit Al Asad, Iraq.

"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Rolling Thruster-Grace at CrossFit Center City - video [wmv] [mov]

Read "Learning Calculus: Overcoming Our Artificial Need for Precision" by Kalid Azad, Better Explained.

Consider and post comments on February 28, the next rest day.

Tuesday 100223

"CrossFit Total"

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

Post total to comments.

Compare to 091212.

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Nick Fowler, El Capitan, Yosemite, California.

"Isolation:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

EC Synkowski at the C.R.A.S.H. B.'s by CrossFit Again Faster - video [wmv] [mov]

Monday 100222

Run or Row 5K

Post time to comments.

Compare to 080209.

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CrossFit Level 1 Seminars: CrossFit Rebel South Africa, CrossFit Virtuosity, CrossFit Marina, CrossFit Atlanta, Air Force Rome Research Laboratory, New York.

"Mary's Story" Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Aussie Nasty Girls WOD at CrossFit Effects - video [wmv] [mov]

Sunday 100221

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

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Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Saturday 100220

Rest Day

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RJ Meske, Kawarau Bridge, Otago, New Zealand

"Learning the Muscle-up" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]

Steve's Club visits Zach Even-Esh, Part 2 by CrossFit Again Faster - video [wmv] [mov]

Read "Leadership - Ben Zander" by Polly Labarre, Fast Company

Consider and post comments on February 24, the next rest day.

Friday 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

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The Garage, Woodstock, Georgia.

"Conclusion of a Portrait of a Flowmaster" with Todd Widman by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Liz Warren trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster - video [wmv] [mov]

Thursday 100218

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 091128.

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The hook grip.

"Tailoring Your Coaching:" The SLC Ding Series Part 1, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]

Wednesday 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 040808.

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Juaquin Mercado, USCG Cutter Chincoteague, CrossFit La Puntilla

"Hybrid Winter Challenge" with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Northwest Regionals Site preview by CrossFit Again Faster - video [wmv] [mov]

Tuesday 100216

Rest Day

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Kent Stamey, CrossFit Hickory, Hickory, North Carolina.

"Mary's Story" Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Weightbelts" with Kelly Starrett - video [wmv] [mov]

Watch "Start with Why" with Simon Sinek, Tedx.

Consider and post comments on February 20, the next rest day.

Monday 100215

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

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CrossFit Level 1 Certification Seminars: Rainier CrossFit, CrossFit Tampa, L'usine CrossFit, CrossFit Brisbane.

"Perfect Technique:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Season begins! The US Midwestern Sectionals "Air Force WOD" ... [wmv] [mov]

Sunday 100214

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

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Brycen Garrison, Greater Brighton Fire Protection Department.

"Log Grace" at Rainier CrossFit by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Steve's Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster - video [wmv] [mov]

Saturday 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Top men's scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).

Top women's scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).

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In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.

"An Intro to the new Coaches Prep Course" a CrossFit Journal preview video [wmv] [mov]

"One-arm Isabel" with John Warnek from CrossFit King of Prussia - video [wmv] [mov]

"Whenever there is a simple error that most laymen fall for, there is always a slightly more sophisticated version of the same problem that experts fall for."
- Amos Tverskyy

Friday 100212

Rest Day

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Jessica Perez-Beebe, CrossFit RBB, Rehoboth Beach, Delaware.

"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]

Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]

Read "What Makes a Great Teacher?" by Amanda Ripley, The Atlantic.

Consider and post comments on February 16, the next rest day.