Wednesday 100331

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

Post loads to comments.

Compare to 091207.

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To set the false grip, place the outside edge of your wrist on the ring and curl your hand and fingers down, leaving your thumb on the opposite side. At first uncomfortable, it becomes strong with practice, and is essential for optimal performance on the rings.

"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv] [mov]

Workout 3 Highlights from the Central and South Texas Sectional - video [wmv] [mov]

"US geneticist wins $1.5 million religion prize" by Brett Zongker, The Associated Press.

"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein (German-born American Physicist, 1879-1955)

Tuesday 100330

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

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Mark Calder, AIC CrossFit, Thailand.

"CrossFit for Congress" with Representative John Sullivan at the Oklahoma Sectionals, a CrossFit Journal preview video [wmv] [mov]

The Women's Final Heat from the Carolina Sectionals by CrossFit Again Faster - video [wmv] [mov]

Boz on why he loves the Reverse Hyper - video [wmv] [mov]

Monday 100329

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

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CrossFit Level 1 Seminars: Bagram Air Field, Afghanistan, ADF Brisbane, CrossFit Twente, CrossFit OKC, CrossFit Refinery

"The One that Got Away" Part 2 with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

Highlights from the Oklahoma Sectionals - video [wmv] [mov]

"Pain is not evil, unless it conquers us."
- Charles Kingsley

Sunday 100328

Rest Day

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Jevon Ikner, CrossFit Westlake, at the Central and South Texas Sectionals

"Just Squat:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

"Derek vs Eric" at the New England Sectionals by CrossFit Again Faster - video [wmv] [mov]

Pyotr Ilich Tchaikovsky (1840-1893), Romeo and Juliet Overture

William Stafford (1914 - 1993, Kansas, United States), Traveling Through The Dark

Read "Science and Pseudo-Science" in the Stanford Encyclopedia of Philosophy.

Post thoughts to comments.

Saturday 100327

Thruster 3-3-3-3-3-3-3

Post loads to comments.

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Maxston Leppored, CrossFit Heights, Dayton OH.

"Strongman Equipment" with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals - video [wmv] [mov]

Why I Am Excited About the iPad
and
Eye-Tracking Tablets and the Promise of Text 2.0

"It is work, work that one delights in, that is the surest guarantor of happiness. But even here it is a work that has to be earned by labor in one's earlier years. One should labor so hard in youth that everything one does subsequently is easy by comparison."
- Ashley Montagu

Friday 100326

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 091005.

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Bands can assist in the development of more challenging movements.

"Rebuilding Khalipa" Part 4 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

"The Serious 7" from the 2010 CrossFit Games New England Sectionals by CrossFit Again Faster - video [wmv] [mov]

"Moved to Mate" by Dr. Steven Platek, the CrossFit Journal.

Thursday 100325

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

Post loads to comments.

Compare to 091228.

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US Marines / NHB CrossFit

"The Women's Workout," Part 3 of the SLC Ding series, a CrossFit Journal preview video [wmv] [mov]

Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals - video [wmv] [mov]

The Story of Furious Pete

"You cannot hope to build a better world without improving individuals."
- Marie Curie, Polish-French physicist (1867-1934)

Wednesday 100324

Rest Day

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Enlarge Poster

Worldwide Handstands.

"High Hang Snatch:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

Day 2 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

David Morgan breaks a "World CrossFit Record" [sic] - YouTube

Read "Strong Circulation" by Geoffrey Norman, the Wall Street Journal.

Post thoughts to comments.

Tuesday 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

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Even with heavy thrusters, the hips can generate so much momentum on the barbell that the press becomes a follow-through movement.

"A Violent Agreement" Part 1 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"The Triplet" from the 2010 CrossFit Games Carolina Sectionals - video [wmv] [mov]

EOD Technician Owen Duff (who trains at CrossFit Spokane) broke the Bombsuit Mile world record, finishing in 9:22, as a fundraiser for the EOD Warrior Foundation - video [wmv] [mov]

"Nothing will ever be attempted, if all possible objections must first be overcome."
- Samuel Johnson

Monday 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

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CrossFit Level 1 Seminars: University of San Diego, Elite CrossFit, CrossFit BGI.
CrossFit Coaches Prep Course: CrossFit Santa Cruz.

"Speal v. Khalipa" a CrossFit Journal preview video [wmv] [mov]

Workout 2 Highlights from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Sunday 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

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Cheyne Pagarigan, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals.

Push Press Basics in Spanish with Maggie Dabe by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Women's Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster - video [wmv] [mov]

Fort Hood TV covers the Lumberjack 20 Fundraiser - video [wmv] [mov]

"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson

Saturday 100320

Rest Day

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Salt

"Giving Up on Globo Gym" with CrossFit Lakewood, a CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games Pennsylvania Sectionals by CrossFit Again Faster - video [wmv] [mov]

John Sullivan - "The CrossFit Congressman" and "A Vote for CrossFit"

Franz Joseph Haydn, Symphony No. 94 - Movements [I], [II], [III], and [IV], from Liber Liber.

Read "The (Political) Science of Salt" by Gary Taubes, The National Association of Science Writers.

Post thoughts to comments.

Friday 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

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Securely locking the rope with your feet makes climbing more efficient.

"Relationship Business:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

The Canadian Army's Combat Fitness Program is based on CrossFit.

Owen and Ben Franks from the New Zealand All Blacks and their father Ken get some great press for their new affiliate, CrossFit Canterbury.

Thursday 100318

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

Post loads to comments.

Compare to 091120.

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Brittani Russell, CrossFit Evolution, 2010 CrossFit Games Florida Sectionals.

"Rebuilding Khalipa" Part 3 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals - video [wmv] [mov]

Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]

Wednesday 100317

"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 090317.

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Isaiah Ybarra, CrossFit Cherry Point.

Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910)

Tuesday 100316

Rest Day

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Ingrid Kantola, CrossFit Los Angeles, First Overall, 2010 CrossFit Games SoCal Sectionals

Erin Cafaro Learns to Run Part 3 with Dr. Nicolas Romanov, a CrossFit Journal preview video [wmv] [mov]

The Men's Competition at the 2010 CrossFit Games Alabama Qualifiers by CrossFit Again Faster - video [wmv] [mov]

Felix Mendelssohn, Violin Concerto

Read "Betting on the Blind Side" by Michael Lewis, Vanity Fair.

Consider and post comments on March 20, the next rest day.

Monday 100315

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

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CrossFit Level 1 Seminars: CrossFit Lineage, CrossFit Brisbane, CrossFit TNT, CrossFit Charlotte.

"The Triage Concept" with Pat Sherwood, a CrossFit Journal preview video [wmv] [mov]

The Sandbag Workout from the 2010 CrossFit Games Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Sunday 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019.

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John Haase, Okinawa, Japan.

Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]

Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CrossFit Again Faster - video [wmv] [mov]

To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

Saturday 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

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To improve range of motion on the ring dip, adjust the height of the rings such that you stretch to touch the floor or box on each rep.

"The Art of Training:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

Josh Everett at the Arnold Classic - video [wmv] [mov]

Friday 100312

Rest Day

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Special Agent Salembier, NCIS, Camp Delaram, Afghanistan.

"If You Build It..." with CrossFit Highlands Ranch, a CrossFit Journal preview video [wmv] [mov]

The Women's Events from the 2010 CrossFit Games Alabama Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Ludwig van Beethoven, Symphony No. 6 in F major (Op. 68) - Listen

Read "How the Inbred Lab Mouse Helps Reprogram the Human Genome" by Gary Wolf, Wired Magazine.

Consider and post comments on March 16, the next rest day.

Thursday 100311

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

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AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.

"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
- Vince Lombardi

Wednesday 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Compare to 050303.

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In the clean and snatch, maximal vertical force on the barbell cannot be achieved until the torso is also vertical.

"Yards: Swimming with Champions" with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov]

2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]

Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday's WOD - video [wmv] [mov]

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

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Neil Amonson, CrossFit 801, The Troll Wall, Norway.

"Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

"If everything seems under control, you're just not going fast enough."
- Mario Andretti (Italian-born American car racer)

Monday 100308

Rest Day

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CrossFit Level 1 Seminars: CrossFit Asia, Ft Wainwright, Alaska, Lightning CrossFit, CrossFit Watertown, Colorado State Patrol

"Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"Doc Reenlists in the Navy" at CrossFit by Overload - video [wmv] [mov]

Read "Life Value and the Paradoxes of Risk" by Charles S. Sanford, Jr., Terry College of Business, University of Georgia.

Consider and post comments on March 12, the next rest day.

Sunday 100307

"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 090930.

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LA County Fire Dept. Fire Camp 9.

"A CrossFit Keg Party" with Rob Orlando, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]

"It's Exercise in Disguise" - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.

Saturday 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

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Beginning strength development on the rings: With a false grip, lock in one arm while slowly extending the other into the half cross position.

"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]

From the Vault: Maine Seminar Trainers Workout June, 2008 - video [wmv] [mov]

"Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?" by Dr. Bernadine Healy, US News and World Report.

Friday 100305

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

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Announcing the 2010 St. Paddy's Day Shirts!

"Universal Scalability and the Push Press" - a CrossFit Journal preview video [wmv] [mov]

2010 CrossFit Games Georgia Sectionals overall winner Ken Gall, by CrossFit Again Faster - video [wmv] [mov]

"One is not idle because one is absorbed. There is both visible and invisible labor. To contemplate is to toil, to think is to do. The crossed arms work, the clasped hands act. The eyes upturned to Heaven are an act of creation."
- Victor Hugo (1802-1885, French poet, dramatist, novelist)

Thursday 100304

Rest Day

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Harry Broadley

"Threshold Training:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

2010 CrossFit Games Georgia Sectionals overall winner Leah Polaski, by CrossFit Again Faster - video [wmv] [mov]

Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).

Consider and post comments on March 8, the next rest day.

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

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John Bentley, Explosive Ordnance Disposal training, Oahu, Hawaii

"Rebuilding Khalipa" Part 1 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

The Marlins Go CrossFit

A Proposal and a Bladder Malfunction at the Utah-Nevada Sectionals of the 2010 CrossFit Games - video [wmv] [mov]

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

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CrossFit Level 1 Seminars: CrossFit Stockholm, CrossFit Strong, Firepower CrossFit, 16th Ordnance Battalion S3, Aberdeen Proving Ground, MD, CrossFit Endurance, Anaerobic, Inc.

"A Visit with CrossFit Unbroken" a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Utah-Nevada Sectionals Second WOD, Women's Heats - video [wmv] [mov]

"If thou wouldst be happy... have an indifference for more than what is sufficient."
- William Penn (1644-1718, British religious leader, founder of Pennsylvania)

Monday 100301 old

21-15-9 reps for time of:
Deadlift 225 pounds
Overhead squat 135 pounds

Post time to comments.

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CrossFit Level 1 Seminars: CrossFit Stockholm, CrossFit Strong, Firepower CrossFit, 16th Ordnance Battalion S3, Aberdeen Proving Ground, MD, Anaerobic, Inc.

"Strategy, Scaling and Execution" The SLC Ding Series, Part 2, a CrossFit Journal preview video [wmv] [mov]

Steve's Club visits Zach Even-Esh, Part 3, by CrossFit Again Faster - video [wmv] [mov]