Sunday 070930

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070825.

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Turkish Get-up Part 4: Variations, Jeff Martone - video [wmv] [mov]

Saturday 070929

"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 070708.

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Nadia Shatila Interview - video [wmv] [mov]

Friday 070928

Rest Day

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Girls go Overhead - video [wmv] [mov]

"Freedom Fetishists" by Kay Hymowitz - Opinion Journal

Post thoughts to comments.

Thursday 070927

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070809.

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"The Quest for 300 Overhead" - video [wmv] [mov]

Wednesday 070926

Run 5 K

Post time to comments.

Compare to 070830.

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Playing with Ring Push-ups - video [wmv] [mov]

Tuesday 070925

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

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Workout Demo - video [wmv] [mov]

CrossFit San Diego - Fox 6

Monday 070924

Rest Day

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Dammit Interview - video [wmv] [mov]

Dennis Prager Interviews Robert Kagan author of "Dangerous Nation" - [mp3]

Post thoughts to comments.

Sunday 070923

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 070701.

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

Saturday 070922

"Isabel"

For time:
Snatch 135 pounds, 30 reps

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

Compare to 070707.

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Double-Unders, Buddy Lee - video [wmv] [mov]

"Functionality and Wall Ball" - CrossFit Journal

Friday 070921

"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 070812.

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Tenacious D

"No small part of the CrossFit revolution is to establish what we call "evidence based fitness" - where meaningful assertions about fitness programs are focused on safety, efficacy, and efficiency bolstered by measurable, observable, and repeatable human performance data. Where we're successful, work capacity will reign supreme and markers like V02 max, lactate threshold, and heart rate will rightfully be seen as performance correlates valued solely in proportion to their contribution to programming changes that advance performance."

- Greg Glassman

Deadlift Alignment Part 2, Mark Rippetoe, author of "Starting Strength" - video [wmv] [mov]

Thursday 070920

Rest Day

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Hari Singh Interview Part 1 - video [wmv] [mov]

"Anbar Awakens Part II: Hell is Over" - Michael J. Totten's Middle East Journal

Post thoughts to comments.

Wednesday 070919

"Michael"

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

Post time to comments.

Compare to 070817.

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The push-press and jerk derive from an upright torso movement pattern that can be learned by sliding up and down a wall with your heels, butt, shoulders, and head in constant contact with the wall.

Control Tactics Part 1, Tony Blauer - video [wmv] [mov]

Tuesday 070918

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Compare to 040401.

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Workout demo - video [wmv] [mov]

Monday 070917

"Diane"

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

Post time to comments.

Compare to 070715.

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CrossFit Certification Seminar, CrossFit H.E.L.

Press Instruction Part 3, Mark Rippetoe author of "Starting Strength" - video [wmv] [mov]

Sunday 070916

Rest Day

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Turkish Get-up Part 3, Jeff Martone - video [wmv] [mov]

"Iraq Report", by Kimberly Kagan - The Weekly Standard

Post thoughts to comments.

Saturday 070915

Power clean 3-3-3-3-3 reps

Post loads to comments.

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Jim Baker, 60th Birthday Snatch and Clean - video [wmv] [mov]

Friday 070914

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

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San Francisco CrossFit plays with overhead strength - video [wmv] [mov]

Thursday 070913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

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WOD demo - video [wmv][mov]

Wednesday 070912

Rest Day

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Buddy Lee, Olympic wrestler, 10 time World Medalist, twice US Marine Athlete of the Year, trainer to 25 Olympic sports, and world's foremost rope jumping authority, has joined the CrossFit family to help boost our coordination, accuracy, agility, and balance practice with one of the simplest, most affordable, and portable tools available: the jump rope.

Intro to the Jump Rope - video [wmv] [mov]

"A Real Neocon Speaks: Norman Podhoretz on this war we’re in.", National Review Online

Post thoughts to comments.

Tuesday 070911

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

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Left: bad rack position, Right: good rack position

Deadlift Alignment Part 1, Mark Rippetoe, author of "Starting Strength" - video [wmv] [mov]

Monday 070910

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070810.

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CrossFit Certification Seminar, Quantico VA

Workout demo - video [wmv] [mov]

Sunday 070909

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

Post loads to comments.

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CrossFit Certification Seminar, Quantico VA

Clean Instruction, Part 1, Mike Burgener - video [wmv] [mov]

Saturday 070908

Rest Day

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Jacksonville and the Birth of the Cert - video [wmv] [mov]

"The Worst School in America" by David Horowitz and David Laksin, FrontPage Magazine

Post thoughts to comments.

Friday 070907

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 070329.

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Rope Climb Variations - video [wmv] [mov]

Thursday 070906

"Helen"

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

Post time to comments.

Compare to 070723.

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"Seminar Love" - video [wmv] [mov]

Wednesday 070905

"Elizabeth"

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

Post time to comments.

Compare to 070805.

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The medicine ball is an ideal tool for teaching the fundamental mechanics and utility of the clean.

Q & A, CrossFit Certification Seminar - video [wmv] [mov]

Tuesday 070904

Rest Day

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Workout demo, CrossFit Certification Seminar, CrossFit East - video [wmv] [mov]

CrossFit Journal September 2007

"Interesting People, Yes", Theodore Dalrymple, National Review

Monday 070903

"Nancy"

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

Post time to comments.

Compare to 070520.

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CrossFit Certification Seminar, CrossFit East

Applying Basic Parkour Techniques to CrossFit Programming, Primal Fitness - video [wmv] [mov]

Sunday 070902

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

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CrossFit Certification Seminar, CrossFit East

Deadlift Anatomy, Mark Rippetoe author of "Starting Strength" - video [wmv] [mov]

Saturday 070901

"CrossFit Total"

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

Post total to comments.

Compare to 070704.

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Jesse Woody - Primal Fitness

Workout demo, San Fransisco CrossFit - video [wmv] [mov]