Saturday 070630

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

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Matt McCallum and host sister Pamelita - Honduras

Workout demo - video [wmv] [mov]

Friday 070629

"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 061205.

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CrossFit Games - Aromas, CA

Pre-Contact Cues, Tony Blauer - video [wmv] [mov]

Thursday 070628

Rest Day

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Girl Pull-ups, Rob Miller, CrossFit Santa Cruz - video [wmv] [mov]

"Dumbbell Lunges" - CrossFit Journal

"Do you have World Class Potential?" by Robert M. Nideffer, Ph.D. and David J. Simpson, Enhanced Performance Systems

Post thoughts to comments.

Wednesday 070627

Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.

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"The Snatch is a Vicious Extension Against the Ground", Mike Burgener - video [wmv] [mov]

Tuesday 070626

Run 5 K

Post time to comments.

Compare to 070610.

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Bench Press Positioning, Mark Rippetoe author of "Starting Strength" - video [wmv] [mov]

Monday 070625

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

Post loads to comments.

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CrossFit Olympic Weightlifting Certification, June 2007

Hick's Law, Tony Blauer - video [wmv] [mov]

Sunday 070624

Rest Day

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Connor Martin - Brand X Martial Arts

CrossFit Seminar - video [wmv] [mov]

Post thoughts to comments.

Saturday 070623

"Fran"

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

Post time to comments.

Compare to 070201.

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Workout demo, CrossFit Santa Cruz - video [wmv] [mov]

Friday 070622

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Post rounds completed to comments.

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WOD Demo - video [wmv] [mov]

Annie's 9:49 J.T. - video [wmv] [mov]

Thursday 070621

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 061012.

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CrossFit - Jump Ops

Bloopers, CrossFit Certification - video [wmv] [mov]

Wednesday 070620

Rest Day

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Apollowswabbie Interview, CrossFit Certification - video [wmv] [mov]

"The Laptop is Mightier than the Sword" by Owen West and Bing West, The New York Times

Tuesday 060719

Run 10 K

Post time to comments.

Compare to 070508.

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CrossFit Valdosta

Range of Motion, CrossFit Certification - video [wmv] [mov]

Rowing Workouts - CrossFit Journal

Monday 070618

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 070518.

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The rack position, left, affords control and stability as opposed to holding the bar with the arms, as shown on the right.

"SPEAR is a Bridge to Your Next Move", Tony Blauer - video [wmv] [mov]

Sunday 070617

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

Post time to comments.

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Common Squat Faults - video [wmv] [mov]

Saturday 070616

Rest Day

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Readying for the CrossFit Games

CrossFit Total Rules

"Schwarzenegger: Turn Off Spanish TV", NewsMax.com

Post thoughts to comments.

Friday 070615

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070422.

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Jesse Disch on Overhead Squats - video [wmv] [mov]

Thursday 070614

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

Compare to 051130.

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WOD demo and ECG Study - video [wmv] [mov]

Wednesday 070613

"Elizabeth"

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

Post time to comments.

Compare to 070410.

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Aaron Freeman - Valley CrossFit

"The Right Place and on Time", CrossFit Certification Seminar - video [wmv] [mov]

Tuesday 070612

Rest Day

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CrossFit Certification Seminar, June 2007 - CrossFit Vancouver

Protective and Tactical Responses, Tony Blauer - video [wmv] [mov]

"A Case for Bombing Iran" by Norman Podhoretz, Commentary

Post thoughts to comments.

Monday 070611

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

Post loads to comments.

Compare to 070301.

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CrossFit Certification, June 2007 - CrossFit Vancouver

Bench Press Levers, Mark Rippetoe, Author of "Starting Strength" - video [wmv] [mov]

Sunday 070610

Run 5 K

Post time to comments.

Compare to 070411.

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Workout Demo, CrossFit Santa Cruz - video [wmv] [mov]

"Using Erg Data to Fine-Tune Your Training" - CrossFit Journal

Saturday 070609

"Diane"

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

Post time to comments.

Compare to 070124.

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Sprinting: Lying Starts Drills, John Baumann - video [wmv] [mov]

More CrossFit Shirts

Friday 070608

Rest Day

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Basic Bench Press Set Up, Mark Rippetoe, author of "Starting Strength" - video [wmv] [mov]

"Why Iran Will Fight, Not Compromise" by Spengler, Asia Times

Thursday 070607

Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

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Rob Miller just free climbed a new route on El Capitan that took 7 days on the wall and 2 1/2 years of dedication to the project. The result is the "PreMuir", and it is the most sustained free climb on El Cap rated at 5.13d.

Concept 2 Rower - Other Settings, Angela Hart - video [wmv] [mov]

Wednesday 070606

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070402.

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Push-up Standards - video [wmv] [mov]

Tuesday 070605

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

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Learning to Snatch, Mike Burgener - video [wmv] [mov]

"Plyo Boxes" - CrossFit Journal

Monday 070604

Rest Day

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Hip Opening Hurdle Drills, John Baumann - video [wmv] [mov]

"26 Reasons What You Think is Right is Wrong" by Wade Meredith

Post thoughts to comments.

Sunday 070603

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 070426.

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Train for the Ambush, Tony Blauer - video [wmv] [mov]

CrossFit Journal June 2007

Saturday 070602

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

Compare to 050814.

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WOD demo - video [wmv] [mov]

"Parkour" - CrossFit Journal

Friday 070601

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 070509.

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CrossFit Games

Deadlift Starting Angles, Mark Rippetoe - video [wmv] [mov]