Thursday 091231

"Angie"

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

Post time to comments.

Compare to 091116.

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Sadr City, Baghdad

Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journal preview video [wmv] [mov]

Chris Spealler does "Angie" - video [wmv] [mov]

Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.

Wednesday 091230

Rest Day

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"Form Follows Function" with Jenni Orr, First Place, 2009 CrossFit Games Dirty South Qualifier

"Shouldering Stones" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]

Read Positive Economics (Section II in the first chapter of Milton Friedman's Essays in Positive Economics, pages 7-16).

Consider and post comments on January 3rd, the next rest day.

Tuesday 091229

Row 5K

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Smith River Hotshots Night Ops

"Body Weight Perception" with Dr. Nicholas Romanov, a CrossFit Journal preview video [wmv] [mov]

CrossFit Running Certification with Dr. Nicholas Romanov

"Kids Class" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 - video [wmv] [mov]

Monday 091228

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

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Espen Fagervoll, Stortind, Norway

Tanya Wagner on the 09 CrossFit Games - Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

CrossFit Copenhagen: Finesse - video [wmv] [mov]

Sunday 091227

Row 5K

Post time to comments.

Compare to 080209.

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2nd PLT, A co, 3/509 ABN INF

Louie Simmons on Programming for Strength and Power - a CrossFit Journal preview video [wmv] [mov]

"Extra Carbs after Exercise?" with Dr. Michael Ray - video [wmv] [mov]

Saturday 091226

Rest Day

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CrossFit Flagstaff

Zone Chronicles 8: Charlotte Airport BBQ - a CrossFit Journal preview video [wmv] [mov]

"Cueing and Rah-Rah" with Dave Tate - video [wmv] [mov]

"I often say that when you can measure what you are speaking about, and express it in numbers, you know something about it; but when you cannot measure it, when you cannot express it in numbers, your knowledge is of a meager and unsatisfactory kind."
- Lord Kelvin (William Thomson, 1st Baron) (1824-1907) British physicist and mathematician. In: Popular Lectures and Addresses, London, 1889, v. I, p. 73.

Post thoughts to comments.

Friday 091225

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

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Robert Schoenenberger, CrossFit Mountain Warrior, and Kenny Torres

"The Story of Fran" with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

The 2009 CrossFit Games Women's Competition preview video [wmv] [mov]

Thursday 091224

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

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Jeremy Galo, Gilbert, Arizona

A Conversation with Skip Chase: Part 1, a CrossFit Journal preview video [wmv] [mov]

"Jackie:" Greg A vs Level 1 Trainers - video [wmv] [mov]

Wednesday 091223

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

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Luis Castro Lledo, Santiago, Chile

"Moe Kelsey Interview" Part 1, a CrossFit Journal preview video [wmv] [mov]

"Max Pullups" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 1 - video [wmv] [mov]

Tuesday 091222

Rest Day

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Al Faw Palace, Baghdad

"Coach B Corrects Stacey Kroon" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Sacrifice" by Darren Doane - video [wmv] [mov]

"The fatal tendency to be satisfied with words instead of trying to understand things...

Monday 091221

"Diane"

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

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Compare to 090913.

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CrossFit Certification Seminars: CrossFit FX TX, North Shore CrossFit, Team CrossFit Academy, Centurion CrossFit Fort Hood, and CrossFit Park City.

"Nuts and Berries" with Zach Even-Esh by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Pat Barber's One Arm BB Snatch - video [wmv] [mov]

Sunday 091220

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Post time to comments.

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Last day to order CrossFit Gear and have it delivered by Christmas!

"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video [wmv] [mov]

Transferability of Capacity with Dave Tate - video [wmv] [mov]

Saturday 091219

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

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Karianne Dickson - Band Squat with Louie Simmons and Chris Mason, First CrossFit Powerlifting Cert

Tanya Wagner on the 09 CrossFit Games - Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

CrossFit Montclair Promo video [wmv] [mov]

Friday 091218

Rest Day

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Cara Hipskind from CrossFit Santa Cruz in the CrossFit Floral Burnout shirt.

Wide Stance Squat with Louie Simmons - video [wmv] [mov]

"Metabolic Flexibility" with Dr. Barry Sears, a CrossFit Journal preview video [wmv] [mov]

"All philosophers, of every school, imagine that causation is one of the fundamental axioms or postulates of science, yet, oddly enough, in advanced sciences such as gravitational astronomy, the word "cause" never occurs.....

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

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CrossFit Fight Shorts and Dare Devil Shirts

"Classroom Techniques" by CrossFit Kids - A CrossFit Journal preview video [wmv] [mov]

Mikko Salo, 2009 CrossFit Games Champion - video [wmv] [mov]

Wednesday 091216

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

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Miranda Oldroyd, CrossFit Level 1 Seminar, Al Asad, Iraq

"The Endurance Paradigm" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Marty Cej's Take on The 2009 CrossFit Games - video [wmv] [mov]

Tuesday 091215

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

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Gilly McGraw in the CrossFit Infidel shirt.

Nine Foundational Movements with Lisa Ray, CrossFit Level 1 Seminars - video [wmv] [mov]

As of today, the CrossFit Risk Retention Group (RRG) is officially licensed to do business in the state of Montana. We will have applications in to all of the states by early January.

Monday 091214

Rest Day

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CrossFit Certification Seminars: Al Asad, Iraq, CrossFit SS, CrossFit Scottsdale, CrossFit Vancouver, Wright Patterson Air Force Base, CrossFit North Santa Cruz.

The Complete 2009 CrossFit Games Videos launch!

"Fort Hood Lumberjack Memorial Workout" from CrossFit Again Faster - CrossFit Journal preview video [wmv] [mov]

Lumberjack 20 Tribute at CrossFit by Overload - video [wmv] [mov]

"Reason.tv: John Mackey's Conscious Capitalism" by Nick Gillespie - Reason.tv

Post thoughts to comments.

Sunday 091213

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Post rounds and fractions of rounds completed to comments.

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CrossFit Kids Apparel

"Creating the Family" with Zach Even-Esh, CrossFit Journal preview video [wmv] [mov]

Saturday 091212

"CrossFit Total"

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

Post total to comments.

Compare to 091104.

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"Iron Will, Iron Bodies" The CrossFit Journal

2009 CrossFit Games Apparel Blowout!

"Lower Body Maintenance" by Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

A Moment with Louie Simmons - video [wmv] [mov]

Friday 091211

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

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Crystal McReynolds

The 2010 CrossFit Games website is now live!

CrossFit Gear for the Holidays.

Miranda Gets Inverted on the Rings - video [wmv] [mov]

"Coach B Corrects James Hobart" - CrossFit Journal preview video [wmv] [mov]

Thursday 091210

Rest Day

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Chris Spealler visits CrossFit Sri Ram Ashram, Haridwar, India

"Strongman Hip Extension" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

Rob Orlando 50 cleans at 225lbs video [wmv] [mov]

"The Totalities of Copenhagen" by Bret Stephens - The Wall Street Journal

"Climate Change and the Death of Science" - Buy The Truth Blog

Post thoughts to comments.

Wednesday 091209

Run 5K

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Compare to 091109.

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Beauty in Strength - The CrossFit Journal.

"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video [wmv] [mov]

Tuesday 091208

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

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Atomic CrossFit

"The Black and Blue CrossFit Competition" - CrossFit Journal preview video [wmv] [mov]

Monday 091207

Split Jerk 1-1-1-1-1-1-1 reps

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Compare to 090318.

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CrossFit Certification Seminars: CrossFit Oahu, CrossFit Maximus, and CrossFit H.E.L.

"Understanding the Real Battle" with Dave Castro, CrossFit Journal preview video [wmv] [mov]

Sunday 091206

Rest Day

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PO2 Travis Whatcott, US Coast Guard, Flamenco Beach Culebra, Puerto Rico.

A Conversation with Barry Sears, Part 4 Zone vs Paleo, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Major Hasan and Holy War" by Reuel Marc Gerecht, The Wall Street Journal

Post thoughts to comments.

Saturday 091205

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

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Kuwait

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

Friday 091204

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

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Mads Jacobson and Rob Miller Teach the Squat in Northern Ireland - video [wmv] [mov]

Jay Roughton does a Frackwards Ban video [wmv] [mov]

Thursday 091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

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CrossFit Holiday Cards

Row Training with Peter Dressigacker of Concept2, Part 3, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Jonny and Helzy Smythe, Elite 400 CrossFit Northern Ireland, Affiliate Preview video [wmv] [mov]

Wednesday 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

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Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up

A Conversation with Barry Sears, Part 3 Inflammation, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Tuesday 091201

Rest Day

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Centurion CrossFit, Ft. Hood. Please support the Lumberjack CrossFit Memorial Hero WOD on Saturday, Dec 5th.

"An Epidemic of Fear: How Panicked Parents Skipping Shots Endangers Us All" by Amy Wallace, Wired Magazine

Post thoughts to comments.