Tuesday 080930

Back Squat 5-5-5-5-5 reps

Post loads to comments.

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Kurtis Bowler, Rainier CrossFit

"The Boz and Todd Experience" Part 2, CrossFit Journal Preview - video [wmv] [mov]

Monday 080929

Rest Day

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CrossFit Certification Seminars, The Ranch, Aromas Ca and CrossFit Training Center & Blauer Tactical , Virginia Beach Va

"Connor vs Ryan", CrossFit Kids - video [wmv] [mov]

Subprime Meltdown: Post one link to comments to significant news, analysis or commentary on the subject.

Sunday 080928

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

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CrossFit London, Ontario

"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

Saturday 080927

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080714.

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Operation Phoenix, The Final Chapter - video [wmv] [mov]

Announcing the 2009 CrossFit Games

Friday 080926

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 080801.

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100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv] [mov]

Thursday 080925

Rest Day

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Charity does Fran, CrossFit Snohomish - video [wmv] [mp4]

"Look Whose Irrational Now" by Mollie Ziegler Hemingway - Wall Street Journal

Post thoughts to comments.

Wednesday 080924

"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 070927.

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Boz, Dutch and Pat Barber

Dutch Does Snatch Drills with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

Tuesday 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Compare to 051003.

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Andrew Thompson, CrossFit Quantico, on the Medicine Ball Clean by CrossFit Again Faster - video [wmv] [mov]

Monday 080922

"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 071102.

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CrossFit Level 2 and CrossFit Level 1 Certification Seminars, CrossFit One World, CrossFit Camp Pendleton and Mesa Fire Department

Dave Castro on Outside Magazine's Fittest Real Men in America Part 2 - video [wmv] [mov]

Sunday 080921

Rest Day

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Todd Widman of the "Boz and Todd Show", CrossFit Journal Preview 1 - video [wmv] [mov]

Tune in Sunday morning at 08:00 Pacific for the "one more time with effort" debut broadcast of CrossFit Radio online with host Neil Anderson.

"Mexican Badlands" by George H. Wittman - The American Spectator

Post thoughts to comments.

Saturday 080920

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 080720.

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Jeremy Thiel, CrossFit Central, CrossFit Games 2008 - video [wmv] [mov]

Friday 080919

Run 5 K

Post time to comments.

Compare to 080810.

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CrossFit Certification Seminar, Ft Bragg North Carolina, 407th B.S.B. "Golden Griffins" 2nd B.C.T., 2nd 325 P.I.R. 2nd B.C.T., 1508 P.I.R. 1st BN

Power Clean by Mark Rippetoe, CrossFit Wichita Falls - video [wmv] [mov]

Thursday 080918

"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 080129.

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"Man Grace", CrossFit Again Faster - video [wmv] [mov]

Wednesday 080917

Rest Day

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Urban Shield: CrossFit One World - Union City PD, Newark PD, Alameda County Sheriff's Office, and San Leandro PD

CrossFit Level 2 Certification, Visual Perspicacity by Nicole Carroll video [wmv] [mov]

"5 Dangerous Things You Should Let Your Children Do", Gever Tulley - TED

Post thoughts to comments.

Tuesday 080916

"Michael"

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

Post time to comments.

Compare to 080726.

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Marissa Graham, Junior Women Malibu Surfing Association Classic 1st place winner, Oceanside CrossFit

CrossFit Kids, CrossFit Journal Preview 2 - video [wmv] [mov]

Monday 080915

"Fran"

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

Post time to comments.

Compare to 080724.

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CrossFit Certification Seminars, True CrossFit Calgary AB, CrossFit San Diego San Diego CA, CrossFit Manchester Manchester UK

"Virtual Fran" - video [wmv] [mov]

Sunday 080914

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

"The Chief", CrossFit San Diego - video [wmv] [mov]

Saturday 080913

Rest Day

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"Dutch and Boz" - video [wmv] [mov]

"How to Manage Savages" by Bret Stephens - Commentary Magazine

Post thoughts to comments.

Friday 080912

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

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Alisha Kowalewski and Kristy Quinn - CrossFit Phoenix

CrossFit Los Angeles workout - video [wmv] [mov]

Thursday 080911

Hero workout of your choice.

Post Hero and results to comments.

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Mike Pietragallo - CrossFit Pittsburgh

A Tribute, CrossFit Amelia Island - video [wmv] [mov]

Wednesday 080910

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

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Outtake: "Every Second Counts", Libby DiBiase of CrossFit Omaha - video [wmv] [mov]

Tuesday 080909

Rest Day

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CrossFit Level 2 Certification, An Introduction by Nicole Carroll - video [wmv] [mov]

"Is Google Making Us Stupid?" by Nicholas Carr - The Atlantic.com

Post thoughts to comments.

Monday 080908

Run 3 K

Post time to comments.

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CrossFit Level 2 and CrossFit Level 1 Certification Seminars, CrossFit One World and Western Kentucky University

Nutrition Part 3 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

Sunday 080907

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080625.

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Col BP McCoy, USMC, CO 7th Marines, author of "Passion of Command - The Moral Imperative of Leadership", on CrossFit and combat leadership - video [wmv] [mov]
See Full Video - CrossFit Journal

Tune in live Sunday morning at 08:00 Pacific for the debut broadcast of CrossFit Radio online with host Neil Anderson.

Saturday 080906

"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 080303.

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Gillian Does Linda - video [wmv] [mov]

Friday 080905

Rest Day

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Vince Shimp

Dave Castro on Outside Magazine's Fittest Real Men in America - video [wmv] [mov]

Sarah Palin, Republican National Convention and Joe Biden, Democratic National Convention

Post thoughts to comments.

Thursday 080904

Deadlift 3-3-3-3-3 reps

Post loads to comments.

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Hank Cej

CrossFit Kids Part 1, CrossFit Journal Preview - video [wmv] [mov]

Kyle Maynard Interview - CrossFit Journal

Wednesday 080903

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

Post loads to comments.

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Maggie Dabe-Colby, CrossFit Fairfax

"Meet Henk Part 2 - CrossFit Certification Seminar" - video [wmv] [mov]

Tuesday 080902

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080722.

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Everyman's Gymnastics, CrossFit Evolution - video [wmv] [mov]

Monday 080901

Rest Day

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CrossFit Journal 1.0

CrossFit Journal 3.0 launches 9/1/08.

Post thoughts to comments.