Friday 140228

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Compare to 110316.

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For complete workout standards, video and scorecard click here.

Watch Garret Fisher vs. Marcus Hendren on Workout 14.1 LIVE on the CrossFit Games site.

Thursday 140227

Rest Day

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Addison and Caleb training for cheerleading and youth football, Alexandria, VA.

CrossFit Games Update Show: February 26, 2014 - [video]

The Greek and the Games by Jane Drexler, CrossFit Journal article [pdf]

Sugar Dangers - Dr. Richard Johnson Lecture Part 1, Part 2, Part 3, YouTube.

Wednesday 140226

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 140213.

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Lisa Lischka, Sedalia, Colorado.

CrossFit Games Update Show: February 25, 2014 - [video]

Lose the Luge? by Emily Beers - CrossFit Journal article [pdf]

Tuesday 140225

Fore!

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Post sum of clean and jerk reps, rowing calories and burpee reps to comments.

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"Heather registered zero muscle-ups on 13.3 and resolved to make sure that didn't happen in 2014. She can now perform them in sets of 5 or more."
- Michael Paas

CrossFit Games Update Show: February 24, 2014 - [video]

Still Open: 2013 - [video]

Monday 140224

Row 10,000 meters

Post time to comments.

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CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Coconut Grove, NorCal CrossFit Santa Clara, CrossFit Columbus, CrossFit Federal Hill, CrossFit Fury, CrossFit X-Factor, CrossFit Firepower, CrossFit Plaza Condesa, CrossFit Dublin, CrossFit Mundo, CrossFit Officine, CrossFit Rocks, CrossFit Geraklion, CrossFit BAZA, Cape CrossFit.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Course: CrossFit Mayhem.

Danny Broflex: Episode 7 - The PSA: Sign Up Bro! - video [ipod] [mov] [HD mov]

Lance Coury at the Big Whip Invitational - video [ipod] [mov] [HD mov]

Friday's Push-Up Contest Winners:
1. David Gilbert
2. Alex Chiaradia
3. Amador Porras

Sunday 140223

Rest Day

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Ryan Cage, Ashburn, VA.

Offline, Episode 4: The "Knees Out" Cue - CrossFit Journal video [ipod] [mov] [HD mov]

Saturday 140222

2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups

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Ashley MacLaurin, Sint Maarten.

Greg Glassman on the Open: Part 3 - [video]

Friday 140221

50 super-strict push-ups in one set
5,000-m row

Upload video of push-ups to YouTube with your name and "CrossFit Push-up Contest 140221" in title and then post link to comments by 5 p.m. PT Friday. Prizes of $1,000, $750 and $500 for 1st, 2nd and 3rd-place efforts. Technique trumps speed.

1. Low camera perpendicular to athlete's body.
2. No perturbance of midline. No movement in hip, knee or head.
3. Use CFJ The Push-up as reference.

Post row time to comments.

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Ben Krymis, Antioquia, Colombia.

The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]

Sub 3 minutes with Chris Spealler - [video]

Thursday 140220

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post time to comments.

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Kenny Joseph.

Greg Glassman on the Open: Part 2 - [video]

Double-Under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]

Wednesday 140219

Rest Day

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Joel Jimenez, Jax and Shawn Ramirez.

CrossFit Tour: Khalipa and His Haka - CrossFit Journal video [ipod] [mov] [HD mov]

Rival Industries Sweet-Talk the Public by Eric Lipton, The New York Times.

Post link of favorite LIVE music recording on the net to comments.

Tuesday 140218

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

$700 prize for the best performance videotaped, uploaded to YouTube and linked in comments by 5 p.m. PT Tuesday. Women use a 24-in. box and clean 155 lb. to be eligible for the prize.

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Misty Bingham, running and rounds of Cindy, Neptune Beach, FL.

Greg Glassman on the Open: Part 1 - [video]

Free to Fly by Chris Cooper, CrossFit Journal article [pdf]

Monday 140217

Complete as many rounds as possible in 7 minutes of:
5 triple-unders
185-lb. thrusters, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

$700 prize for the best performance videotaped, uploaded to YouTube and linked in comments by 5 p.m. PT Monday. Women thruster 125 lb. to be eligible for the prize.

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CrossFit Level 1 Certificate Courses: CrossFit Heart and Beauty, CrossFit St Louis Park, CrossFit Strong, CrossFit Chickasaw, CrossFit Country, Trident CrossFit, CrossFit King of Prussia, CrossFit SoCal, CrossFit Central Downtown, CrossFit Belltown, CrossFit STHLM, CrossFit Velocity, CrossFit BCN, CrossFit Reading, CrossFit Rev X, CrossFit CSTL, BIGG CrossFit Recoleta.
CrossFit Coach's Prep Course: CrossFit Mundo, CrossFit Velocity, Peak 360 CrossFit.
CrossFit Kids Course: CrossFit Medfield.

Rory Zambard on Coaching: Have a Plan - CrossFit Journal video [ipod] [mov] [HD mov]

Sunday 140216

Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlifts, 3 reps

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.

$700 prize for the best performance videotaped, uploaded to YouTube and linked in comments by 5 p.m. PT Sunday. Women pull sub-1:43/500-m pace and deadlift 215 lb. to be eligible for the prize.

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Steve Vandewalle, Rochester, NY.

The Need for Speed by Emily Beers, CrossFit Journal article [pdf]

Saturday 140215

Rest Day

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"Jayden loves to 'fly.' This moment is better than any PR."
- Jon Levell, Canyon Lake, CA.

Daniel Rodriguez Keeps Winning - CrossFit Journal video [ipod] [mov] [HD mov]

For the Love of Physics with Walter Lewin, YouTube.

Friday 140214

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max reps of 95-lb. thruster; the second rest period, 95-lb. power snatch; the third rest period, 95-lb. squat cleans.

Add all reps to calories for each row and post sum to comments.

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Storm Owens.

Valentine's Day: Decades Vs. Decadence by Emily Beers, CrossFit Journal article [pdf]

For the Love of Coffee by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]

Thursday 140213

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 140116.

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Peter Roush, Woodbridge, VA.

Sub 3 Minutes with Zach Forrest - video [ipod] [mov] [HD mov]

Wednesday 140212

Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.

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Chris Dominguez.

The Flash of the Blade by Emily Beers, CrossFit Journal article [pdf]

Danny Broflex: Episode 6 - Bro-Reps - video [ipod] [mov] [HD mov]

Tuesday 140211

Rest Day

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"64th birthday, 64 reps"
- John Oyster

Under Cover by Andrea Maria Cecil, CrossFit Journal article [pdf]

Study: Sugar even at moderate levels toxic to mice health, reproduction, The Washington Post.

Monday 140210

3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Iron Oak CrossFit, Sandia CrossFit, CrossFit Meridian, CrossFit Defined Lincoln Square, CrossFit One, CrossFit NYC, CrossFit Atlanta, CrossFit 3D, CrossFit Nuernberg, CrossFit Officine, CrossFit Singular Box, CrossFit Melbourne, Yokota Air Base Samurai Fitness Center, CrossFit PTY.
CrossFit Competitor's Course: CrossFit Max Effort.
CrossFit Coach's Prep Course: CrossFit Hawaii.
CrossFit Kids Course: CrossFit Brand X.

"Kettlebell Hand Switches" with Jeff Martone - video [ipod] [mov] [HD mov]

Sunday 140209

3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups

Post time to comments.

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CrossFit Fire City's fundraiser for Typhoon Haiyan victims.

"Mountains Into Moguls" by Emily Beers, CrossFit Journal article [pdf]

Saturday 140208

3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups

Post time to comments.

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CrossFit Lifeforce.

"Crazy-Time Power Cleans" with Jesse Ward - CrossFit Journal video [ipod] [mov] [HD mov]

• Defense
• Endurance
• Football
• Gymnastics
• Kettlebells
• Kids
• Mobility
• Weightlifting
• Powerlifting
• Rowing
• Striking
• Strongman