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February 2007
February 28, 2007
Wednesday 070228
Rest Day

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Annie does Josh - video [wmv] [mov]
"What Every American Needs To Know About Jihad" and "The Islamic Mein Kampf" - Terrorist Awareness Project, The David Horowitz Freedom Center
Post thoughts to comments.
Posted by lauren at
2:11 PM
| Comments (267)
February 27, 2007
Tuesday 070227
Ten sprints for time:
Run 100 meters
Post best and worst time to comments.

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Majors Rob Crispo Annie Larouche, Canadian Forces, Kandahar, Afghanistan
Snatch balance - video [wmv] [mov]
Posted by lauren at
5:56 PM
| Comments (248)
February 26, 2007
Monday 070226
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Post time to comments.

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SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.
Introduction to the Headstand, Roger Harrell - video [wmv] [mov]
Posted by lauren at
5:56 PM
| Comments (472)
February 25, 2007
Sunday 070225
"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 070118.

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Receiving position for the Squat snatch and Split snatch
Josh Everett, Split snatch - video [wmv] [mov]
Why Swimming is Different, by Terry Laughlin - CrossFit Journal
Posted by lauren at
5:33 PM
| Comments (411)
February 24, 2007
Saturday 070224
Rest Day

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CrossFit Games! - CrossFit Games Prizes
"Longie's First Day Back," CrossFit Vancouver - video [wmv] [mov]
Stationed in Baghdad, "Apolloswabbie" posted three Rest Day questions regarding our continued presence in Iraq. Read post number 25 and respond in comments.
Posted by lauren at
6:11 PM
| Comments (91)
February 23, 2007
Friday 070223
Overhead Squat 1-1-1-1-1-1-1 reps
Post loads to comments.

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John Hackleman, Takedown defense: Distance - video [wmv] [mov]
Posted by lauren at
10:27 AM
| Comments (304)
February 22, 2007
Thursday 070222
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Post time to comments.

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One-arm overhead walking lunge
Scaled workout, CrossFit Santa Cruz - video [wmv] [mov]
Posted by lauren at
8:49 AM
| Comments (346)
February 21, 2007
Wednesday 070221
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070130.

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Shoulder Roll: Roger Harrell, CrossFit Novato - video [wmv] [mov]
UC Riverside Baseball Conditioning, by Josh Everett - CrossFit Journal
Posted by lauren at
6:10 PM
| Comments (375)
February 20, 2007
Tuesday 070220
Rest Day

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Knees to elbows - video [wmv] [mov]
"Why the Iraq war is turning into America's defeat" by Mark Steyn - Chicago Sun Times
"The War within Islam" by Christopher Hitchens - Slate Magazine
Post thoughts to comments.
Posted by lauren at
6:17 PM
| Comments (114)
February 19, 2007
Monday 070219
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 061130.

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Deadlift - video [wmv] [mov]
Posted by lauren at
5:58 PM
| Comments (383)
February 18, 2007
Sunday 070218
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.

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False Grip - video [wmv] [mov]
Posted by lauren at
6:22 PM
| Comments (308)
February 17, 2007
Saturday 070217
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070120.

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Greg Amundson, Tabata squat-Muscle-up fitness test - video [wmv] [mov]
Posted by lauren at
6:10 PM
| Comments (355)
February 16, 2007
Friday 070216
Rest Day

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Glover Teixeira, CrossFit Certification Seminar - video [wmv] [mov]
Iran's Obsession with the Jews by Matthias Küntzel, The Weekly Standard
Post thoughts to comments.
Posted by lauren at
6:00 PM
| Comments (109)
February 15, 2007
Thursday 070215
"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 061125.

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Intensity - video [wmv] [mov]
Posted by lauren at
6:28 PM
| Comments (382)
February 14, 2007
Wednesday 070214
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.
Compare to 060420.

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Shoulder press intro, CrossFit Certification Seminar February 2007- video [wmv] [mov]
Posted by lauren at
5:50 PM
| Comments (321)
February 13, 2007
Tuesday 070213
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 061213.

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John Hackleman and Greg Amundson
CrossPit - video [wmv] [mov]
Posted by lauren at
6:21 PM
| Comments (372)
February 12, 2007
Monday 070212
Rest Day

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CrossFit Certification February 2007, CrossFit One World
Muscling Up to the Challenge of Fragile X
"What's so hot about fickle science?" - Mark Steyn
Post thoughts to comments.
Posted by lauren at
6:00 PM
| Comments (183)
February 11, 2007
Sunday 070211
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.

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"Two on one" - CrossFit Certification February 2007, CrossFit One World
Tic-Tac & Wall Run, Jesse Woody - CrossFit Journal
Posted by lauren at
6:44 PM
| Comments (235)
February 10, 2007
Saturday 070210
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time to comments.
Compare to 061010.

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Photo by Michael Yon
Posted by lauren at
6:11 PM
| Comments (303)
February 9, 2007
Friday 070209
Run 10K
Post time to comments.
Compare to 061201.

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Deadlift - video [wmv] [mov]
Posted by lauren at
5:52 PM
| Comments (246)
February 8, 2007
Thursday 070208
Rest Day

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Towel Pull-ups - video [wmv] [mov]
"The Hands of God", by Michael Yon
Post thoughts to comments.
Posted by lauren at
5:52 PM
| Comments (99)
February 7, 2007
Wednesday 070207
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
Compare to 050803.

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Thrusters - video [wmv] [mov]
Posted by lauren at
6:21 PM
| Comments (478)
February 6, 2007
Tuesday 070206
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
Post time to comments.

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Rope climb technique - video [wmv] [mov]
Posted by lauren at
5:44 PM
| Comments (304)
February 5, 2007
Monday 070205
Back squat 5-5-5-5-5 reps
Post loads to comments.

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CrossFit Kids
Posted by lauren at
5:25 PM
| Comments (337)
February 4, 2007
Sunday 070204
Rest Day

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Ring Dips [video]
Walking the Line 2007 Part 3, Michael Yon
Post thoughts to comments.
Posted by lauren at
3:52 PM
| Comments (71)
February 3, 2007
Saturday 070203
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 061114.

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The Kipping pull-up [video]
Posted by lauren at
3:41 PM
| Comments (298)
February 2, 2007
Friday 070202
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.

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Calgary Police Service, Tactical Unit
February 2007 CrossFit Journal
Posted by lauren at
6:13 PM
| Comments (387)
February 1, 2007
Thursday 070201
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 061024.

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Box jump variations [video]
Our Michael Rutherford has championed the cause of the dumbbell and his DVDs "Dumbbell Moves Volume I" & "Dumbbell Moves Volume II" finally bring attention and focus to the most neglected high-potency tool in any gym.
Posted by lauren at
6:04 PM
| Comments (491)
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