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Sunday 111106

Rest Day

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Brian Foley's garage gym.

"Skip Chapman: Reclaiming Strength and Mobility Through CrossFit", CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Kids Gauntlet Event - video [wmv] [mov]

Antonio Vivaldi, Cello Concerto in D major.

Arthur Conan Doyle - The Adventure Of The Speckled Band.

"The Audacious 'Strong Towns' Essay That Called The Suburbs A Ponzi Scheme" by Charles Marohn, Business Insider.

Post thoughts to comments.

Saturday 111105

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35. Post time to comments.

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Neil Amonson.

"The Chancey Plate Mover" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Fury - video [wmv] [mov]

Austin Malleolo and Chad Wittman on today's WOD - video [wmv] [mov]

"Lady Nancy Astor: Winston, if you were my husband, I'd poison your tea.
Churchill: Nancy, if I were your husband, I'd drink it."

Friday 111104

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.

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In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Talayna Fortunato's 2:26 Fran - video [wmv] [mov]

WOD Demo from the CrossFit Level 1 Certificate Course at CrossFit Reston - video [wmv] [mov]

WOD Demo with Valley CrossFit by Again Faster Equipment - video [wmv] [mov]

Laurie Galassi and Danielle Edmundson on today's WOD - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 110523.

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Employee workout at Reebok CrossFit One.

"CrossFitting With Asthma" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]

Pablo Vega on The Richest 5K - video [wmv] [mov]

WOD Demo with Rebecca Voigt and Kristan Clever by Again Faster Equipment - video [wmv] [mov]

"Try not to become a man of success but a man of value."
- Albert Einstein

Wednesday 111102

Rest Day

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Steve Gephart.

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv] [mov]

Dmitri Shostakovich, Piano Quintet Op. 57.

Charlotte Bronte - Regret.

Watch "Stanley McChrystal: Listen, learn ... then lead", TED Talks

Post thoughts to comments.

Tuesday 111101

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Compare to 100629.

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Cody Bailey.

"Shooting Skills and Drills: Moving Into and Out of Position", CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo, June 2010 - video [wmv] [mov]

"I throw the ball as hard as ever, but it just takes longer to get to the plate."
- Don Newcombe, Brooklyn Dodgers pitcher, in the twilight of his career

Monday 111031

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
Post time to comments.

Compare to 061004.

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CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Conan, CrossFit Reston, CrossFit Park City, Saskatoon.
CrossFit Trainers Summit, San Diego.

"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]

"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.

Sunday 111030

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
Post total to comments.

Compare to 101204.

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Link, Tahna, Reid, Luke, and George Wilfley.

"A CrossFit Transformation", CrossFit Journal preview video [wmv] [mov]

CrossFit Ero Tour - video [wmv] [mov]

CrossFit Cookeville on today's WOD - video [wmv] [mov]

Aja Barto on today's WOD - video [wmv] [mov]

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Saturday 111029

Rest Day

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Enlarge poster

Worldwide Objects Overhead 3.

"A Well-Organized Box: CrossFit 810" with Joe DeGain, CrossFit Journal preview video [wmv] [mov]

Interview with Annie Sakamoto - video [wmv] [mov]

Edvard Grieg, Piano Concerto in A minor.

O. Henry - Blind Man's Holiday.

"Bailouts for Me, but Not for Thee" by Matt Welch, Reason.

Post thoughts to comments.

Friday 111028

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 110425.

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Ian Dryg, Ohiopyle, Pennsylvania.

"Growing Up CrossFit" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo - video [wmv] [mov]

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

Thursday 111027

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Compare to 070326.

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"My two month old son woke up in the middle of the workout so I loaded him into the baby bag and kept going."
- Chad Miller

"Fighting for Fitness" with Tandi Schaeffer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Day 2" by Rogue Fitness - video [wmv] [mov]

From the vault:
CrossFit Santa Cruz WOD Demo, March 2007 - video [wmv] [mov]

"Steve Jobs Solved the Innovator's Dilemma" by James Allworth, Harvard Business Review.

Wednesday 111026

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.

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The end points of the four movements.

"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

The Richest 5K Run, November 19th, Atlanta, Georgia - video [wmv] [mov]

WOD Demo from CrossFit Maxim - video [wmv] [mov]

"There is no greater cause of melancholy than idleness."
- Robert Burton

Tuesday 111025

Rest Day

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"Lisa Nunley has had MS since 1990. Recently she had to have surgery to correct her feet. She has still been coming by modifying and doing alternative WODS."

"The Glute-Ham Developer" with Josh Everett by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Effectiveness Of The Group Setting" with Greg Glassman - video [wmv] [mov]

Anton Bruckner, Symphony No. 5.

Stephen Crane - The Impact Of A Dollar Upon The Heart.

"Van Gogh's Ear" by Adam Gopnik, The New Yorker.

Post thoughts to comments.

Monday 111024

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

Compare to 101007.

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CrossFit Level 1 Certificate Courses: Iron Major CrossFit, CrossFit Effects, 810 CrossFit, CrossFit SAP, Mundo CrossFit.
CrossFit Kids Course: CrossFit Verve.

"A Language to Diagnose: Part 3" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv] [mov]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]
CrossFit NRG, October 2010 - video [wmv] [mov]

"Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm" by Patrick Rishe, Forbes.

Sunday 111023

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

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U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD Demo with Jason Khalipa - video [wmv] [mov]

Saturday 111022

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 110411.

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Paige Millspaugh, Jenks, Oklahoma.

"Dedication to Training With CrossFit BC Island", CrossFit Journal preview video [wmv] [mov]

"The Elk Hunt" with Dan Staton by Again Faster Equipment - video [wmv] [mov]

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Friday 111021

Rest Day

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Josh Toops, Peyton, Colorado.

"Knowing Vs. Doing - Nutritional Coaching With Dr. John Berardi", CrossFit Journal preview video [wmv] [mov]

"Annie Thorisdottir: Getting Better", CrossFit Journal preview video [wmv] [mov]

Robert Schumann, Piano Concerto in A minor, op. 54 Mvmt 1, Mvmt 2, Mvmt 3.

W. B. Yeats - The Municipal Gallery Revisited.

"The Shame of College Sports" by Taylor Branch, The Atlantic.

Post thoughts to comments.

Thursday 111020

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 110308.

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The Prison Yard Games.

"Making Atlas Stones With Rob Orlando", CrossFit Journal preview video [wmv] [mov]

"Hitting a PR" with Coach Mike Burgener - video [wmv] [mov]

WOD Demo with members of the CrossFit Level 1 staff by Again Faster Equipment - video [wmv] [mov]

"Depend on the rabbit's foot if you will, but remember it didn't work for the rabbit."
- RE Shay

Wednesday 111019

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).
Post time to comments.

Compare to 110718.

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Jason Sturm.

"Improving Ourselves and Each Other - An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Cookeville - video [wmv] [mov]

WOD Demo with Stacey Kroon and Camille Leblanc-Bazinet by Again Faster Equipment - video [wmv] [mov]

Connor Martin on today's WOD - video [wmv] [mov]

"The Effect of the Minimum Wage on Youth Unemployment" by Tim Worstall, Forbes.

Tuesday 111018

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Noah Gabriel Landis 37:47. Post time to comments.

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CrossFit Eureka.

"Affiliate Owners of Panama", CrossFit Journal preview video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games - video [wmv] [mov]

WOD Demo with Noah Gabriel Landis - video [wmv] [mov] [HD mov - Download only]

"The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails."
- William Arthur Ward

Monday 111017

Rest Day

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CrossFit Level 1 Certificate Courses: Rogue Fitness, CrossFit Strong, Reebok CrossFit One, CrossFit Atlanta, CrossFit Northern Ireland.

"The Power of CrossPit" with John Hackleman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Reflections" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Felix Mendelssohn, Hebrides Ouverture, op. 26.

Nathaniel Hawthorne - Wakefield.

"Medicare Thieves" by Peter Suderman, Reason.

Post thoughts to comments.

• Endurance
• Football
• Kettlebells
• Gymnastics
• Mobility
• Oly Lifting
• Powerlifting
• Rowing
• Running
• Striking