Sunday 060430

Rest Day

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TJ Cooper - CrossFit East

What should the "CrossFit Games" look like?

Post thoughts to comments.

Saturday 060429

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

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Planche practice - Roger Harrell, CrossFit Journal issue 42

Cool rope supplier and fabricator:
http://www.us-rope-cable.com/

Friday 060428

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.



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Joe Matthews, new heart, and friends.

New study reveals a critical pathway by which lactic acid directly fuels human performance and suggests an important link between aerobic and anaerobic systems previously thought to be distinct. (The implications for understanding CrossFit's efficacy are enormous.)

Thursday 060427

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060318.

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CrossFit Ft. Collins

Wednesday 060426

Rest Day

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Jesse Selwyn, Eric Phillips, Dan Tadross, Matt Young - Old Dominion University

"CrossFit in the Cross Hairs", Matt Brzycki, "New Jersey Cops"

Read and post thoughts to comments.

Tuesday 060425

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Post time to comments.

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Whether rowing or performing cleans, pulling too early with the arms disrupts the natural efficiency and power generation of core-to-extremity muscle recruitment patterns.

Peter Dreissigacker, co-founder of Concept II, pulling 1:29.6/500.

Monday 060424

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

Post loads to comments.

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Important stretch

Sunday 060423

Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

Post load and time to comments.

Compare to 040614.

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First CrossFIt Affiliate Gathering

Saturday 060422

Rest Day

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CrossFit Plano

Three Reasons not to Bomb Iran - Yet, Commentary Magazine

Post thoughts to comments.

Friday 060421

Power Clean 3-3-3-2-2-2-2 reps

Post loads to comments.

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Chris Davis - Rainier CrossFIt
welterweight champion, Alaska Fighting Championships

Thursday 060420

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

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Wednesday 060419

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 051126.

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This is an essential skill. CrossFit Journal Issue 44, "Virtuosity in the Basics of Parkour", by Jesse Woody

Coach Burgener's video analysis - CrossFit Olympic Weightlifting Certification [video]

Tuesday 060418

Rest Day

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Connor and Mikki - Brand X Martial Arts

http://www.gravsports.com/

"Never Again - Again", Don Cheadle and John Prendergast

Read and post to comments.

Monday 060417

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout.

Post time to comments.

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Robert Inman

Sunday 060416

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

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CrossFit Atlanta

Saturday 060415

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

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The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

Coach Michael Rutherford, CrossFit Kansas City, First Place USA Weightlifting Masters Nationals, 232 kg total

Friday 060414

Rest Day

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Braxton Glass - Martin County, Texas

Unintended Consequences, Rob Norton

Read and post thoughts to comments.

Thursday 060413

Run 5 K

Post time to comments.

Compare to 060228.

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CrossFit Camp Slayer, Baghdad

Wednesday 060412

"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 060102.

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Coach Mike Burgner analyzes participants' lifts at the recent CrossFit Olympic Weightlifting Seminar.

Tuesday 060411

Run 10 K

Post time to comments.

Compare to 060123.

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Hollis Molloy - CrossFit Oahu

Monday 060410

Rest Day

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PainStorm XII - CrossFit Central Scotland

CrossFitter Scott McAndrews lost his life last Thursday in his selfless pursuit of service to others. Fair Winds, Scotty, we will not forget you.

Daniel Griswold, "The Need for Comprehensive Immigration Reform: Serving Our National Economy"

Read and post thoughts to comments.

Sunday 060408

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 060214.

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Ade Miller, "Regretting Helen"

Saturday 060408

"Nancy"

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

Post time to comments.

Compare to 050812.

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CrossFit Los Altos

Friday 060407

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 051119.

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Kelly Moore, Eva Twardokens, Nicole Carroll, Annie Sakamoto, and Lynne Pitts.

Blauer Tactical Systems

Thursday 060406

Rest Day

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CrossFit Virginia

"Collectivism, climate change, and economic freedom", by George Resiman, from Free-Market News Network.

Read and discuss in comments.

Wednesday 060405

"Elizabeth"

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

Post time to comments.

Compare to 060311.

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CrossFit Boston's new Box

Tuesday 060404

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 060306.

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"Stazzo", SACSO K-9, 11/7/99 - 4/1/06, RIP

Monday 060403

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060207.

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CrossFitters raise money for Joe's heart.

Sunday 060402

Rest Day

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CrossFit Al-Hatra

Grandeur of character lies wholly in force of soul - that is, in the
force of thought, moral principle, and love - and this may be found
in the humblest condition of life.

- William Ellery Channing, American minister and poet (1780-1842)

The Last Helicopter, Amir Taheri, WSJ

Read and post thoughts to comments.

Saturday 060401

Hang Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

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CrossFit NorCal