Wednesday 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

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"All Smiles: Allison Truscheit" - [video]

"21" with Gabe Subry - [video]

Tuesday 130521

"Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

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U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Monday 130520

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 130102.

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CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X, Camp Lemonnier.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: NorCal CrossFit.

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]

Live CrossFit Games Update Show: May 19, 2013 - [video]

Sunday 130519

Rest Day

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Kenneth Leverich, Event 4, Southern California Regional.

Josh Bridges Takes First On Event 4 - [video]

Saturday 130518

2013 CrossFit Games Regional Event 2

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

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Danielle Horan, 1st place after day 1, North East Regional Women's Individual Competition.

Jason Khalipa, Neal Maddox and Austin Stack on training together - video [wmv] [mov] [HD mov]

Friday 130517

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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Compare to 130420.

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Malcolm Blue.

"Kids And Bar Muscle-ups" video [wmv] [mov] [HD mov]

Thursday 130516

Weighted dip 3-2-2-2-1-1-1-1-1 reps

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Justin Fisher, Craig Stiritz, and Eric DelaCruz.

Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]

Wednesday 130515

Rest Day

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Rylee, Ben, and Amber McCue.

"This Is Annie Thorisdottir," CrossFit Journal video [wmv] [mov] [HD mov]

Tuesday 130514

"Brehm"

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

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U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Monday 130513

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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Compare to 121030.

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CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Park City, CrossFit EaDo, CrossFit Columbus, Trident CrossFit, CrossFit Morristown, CrossFit Forever Strong, CrossFit YUL, CrossFit STF, CrossFit Bold, CrossFit Velocity, CrossFit Perth, CrossFit Sentinel Downtown, Seoul South Korea, Charlotte PD/Fire.
CrossFit Kids Courses: Peak 360 CrossFit.

Regional Preview: Week 1 - [video]

Sunday 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

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Archibald Ollennu, Dzita, Volta Region, Ghana.

"I Just Want to be Active" with Kim O'Reilly, CrossFit Journal video [wmv] [mov] [HD mov]

Saturday 130511

Rest Day

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CrossFit Biola.

CrossFit Games Update: May 10, 2013 - [video]

"Sharp drop in gun violence, but most killings still involve firearms", by Jerry Markon, The Washington Post.

Friday 130510

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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Compare to 110214.

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"Colleen gives it everything she has for one full hour. Hill sprints are her favorite."
- Chad Hamilton

"Josh Bridges is Ready" - [video]

Thursday 130509

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Compare to 121223.

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Andres Alejandro.

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Wednesday 130508

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

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22-year old affiliate owner, Nick Pappas.

"Olympian's New Goal: Qualify for CrossFit Games" with Anna Tunnicliffe, CrossFit Journal video [wmv] [mov] [HD mov]

Saturday's Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Tuesday 130507

Rest Day

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"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin

Friday's Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Monday 130506

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Compare to 120603.

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CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Atlanta, CrossFit TNT, CrossFit King of Prussia, CrossFit One, CrossFit BGI-West Palm Beach, CrossFit Roots, Atlas CrossFit, Studeo55 CrossFit, CrossFit Nuernberg, CrossFit Stockport, CrossFit Sentinel Downtown, CrossFit 506.
CrossFit Competitor's Course: CrossFit Charlotte.
CrossFit Coach's Prep Course: CrossFit One, CrossFit Nuernberg, US CrossFit.
CrossFit Kid's Course: CrossFit Chicago.

"Oly Analysis: Chad Vaughn Clean and Jerk," CrossFit Journal video [wmv] [mov] [HD mov]

Sunday 130505

Front Squat 10-10-10-10-10 reps

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CrossFit Maui.

"Cooking With Kids: Learning to Taste" with Lanette Doran, CrossFit Journal video [wmv] [mov] [HD mov]

Saturday 130504

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to 120119.

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Olivia Fortin.

CrossFit Games Update: May 3, 2013 - [video]

"Mr. Guerrero's Views on Violence: Domestic and Sport," YouTube.

Friday 130503

Rest Day

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"On vacation I tried a different kind of hand stand, a 'tail stand,' in Pueblo, CO."
- Sierra Cousineau

"Helping Orphans in Liberia" with Daryl Roberts, CrossFit Journal video [wmv] [mov] [HD mov]

"Save Olympic Wrestling" by Tim Jackson.

Thursday 130502

For time:
100 L-Pull-ups

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Compare to 120926.

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Brian Sufrinko.

"Coaching the Low Catch" by Bob Takano, CrossFit Journal article [pdf]

• Defense
• Endurance
• Football
• Gymnastics
• Kettlebells
• Mobility
• Oly Lifting
• Powerlifting
• Rowing
• Striking
• Strongman