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September 2010
September 30, 2010
Thursday 100930"Ryan" Five rounds for time of: Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments. Each burpee terminates with a jump one foot above max standing reach. Compare to 090816.
Josh Rogers and sons. "Transitioning CrossFit Movements into Elite Skills: Part 1" with Carl Paoli by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov] "Coaches Prep Course: Macro-Micro-Macro" with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov] Miranda Oldroyd prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Austin Malleolo on today's WOD - video [wmv] [mov] CrossFit/USAW Open Will Stream Live For Free. Posted by lauren at
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September 29, 2010
Wednesday 100929"Jack" Complete as many rounds as possible in 20 minutes of: Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Posted by lauren at
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September 28, 2010
Tuesday 100928Rest Day
Carolyn Snock, Glacier National Park. "Amazing Grace: You Can Fight Cancer" through Barbells for Boobs, CrossFit Journal preview video [wmv] [mov] "Weightlifting Mindset" for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov] Ludwig van Beethoven, Sinfonia N. 6 in F Major Op. 68 "Pastorale". "What You Pawn I Will Redeem" - Sherman Alexie. "Boxing Lessons" by Gordan Marino, The New York Times. Post thoughts to comments. Posted by lauren at
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September 27, 2010
Monday 100927Ten rounds for time of: Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments. Compare to 100310.
CrossFit Level 1 Seminars: Iron Major CrossFit, CrossFit Ann Arbor, CrossFit Reston, CrossFit Gables. "Worth the Weight?" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov] "Why Combatives?" with Kelly Starrett - video [wmv] [mov] "Mental Cues" for lifting at the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov] From the Vault: Brendan Gilliam on today's WOD - video [wmv] [mov] Someone said to Voltaire, "Life is hard." Voltaire replied, "Compared to what?" Posted by lauren at
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September 26, 2010
Sunday 100926With 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. Graham Holmberg 21 rounds plus 15 reps. Compare to 091105.
"Talk With a Tennis Legend" with Nick Bollettieri, CrossFit Journal preview video [wmv] [mov] Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Posted by lauren at
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September 25, 2010
Saturday 100925"Fight Gone Bad!" Three rounds of: 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. Austin Malleolo 455, Kevin Houston 418. Compare to 100713.
Snoridge CrossFit supporting Fight Gone Bad 5. "Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] "Work Hard, Hard Work and Oxygen" with Graham Holmberg - video [wmv] [mov] "Cutting Weight" for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Austin Malleolo on today's WOD - video [wmv] [mov] "We cannot become what we need to be, remaining what we are." Posted by lauren at
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September 24, 2010
Friday 100924Rest Day
Squat rack by Matthew Lawrence. "2010 Affiliate Cup Champions: The Events" with Team CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov] Chris Spealler prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Johannes Brahms, Violin Concerto in D major. John Wilmot - A Satire Against Mankind. "Bionics" by Josh Fischman, National Geographic. Post thoughts to comments. Posted by lauren at
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September 23, 2010
Thursday 100923Shoulder Press 3-3-3-3-3-3-3 Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs. Compare to 100303.
Laziness or lack of shoulder flexibility can result in an inadequate overhead position. "Om and Holmberg", CrossFit Journal preview video [wmv] [mov] Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov] Jason Khalipa on today's WOD - video [wmv] [mov] "Ten Rules of the Cheap Revolution" by Rich Karlgaard, Forbes. Support the Fight Gone Bad 5 fundraising this Saturday. "Nearly all men can stand adversity, but if you want to test a man's character, give him power." Posted by lauren at
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September 22, 2010
Wednesday 100922For time: Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments. Compare to 091001.
Casey Nielson, Dubai. "Coaches Prep Course: Multi-Tasking" with Chris Spealler and E.C. Synkowski, CrossFit Journal preview video [wmv] [mov] WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov] Austin Malleolo on today's WOD - video [wmv] [mov] Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov] "CrossFit Troops Fight For Their Right to Curl Until They Hurl" by Katie Drummond, Wired. Posted by lauren at
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September 21, 2010
Tuesday 100921"Michael" Three rounds for time of: Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups). Compare to 091025.
Cesar Bravo. "Combative Practical Shooting: Part 1" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov] "Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov] Fight Gone Bad 5 is this Saturday! - video [wmv] [mov] "Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air." Posted by lauren at
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September 20, 2010
Monday 100920Rest Day
CrossFit Level 1 Seminars: CrossFit 714, CrossFit FX TX, CrossFit King of Prussia, Colorado State Patrol. "Positive Self-Talk: The Greatest Adaptation" with Greg Amundson, CrossFit Journal preview video [wmv] [mov] Dave Lipson on the "Isabel-Off" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Joaquín Rodrigo, Concierto de Aranjuez, by John Williams Part 1, Part 2, Part 3. F. Scott Fitzgerald - The Sensible Thing. "What, Me Study?" by Melanie Kirkpatrick, The Wall Street Journal. "Are Universities Worth It?" by Paul Johnson, Forbes. "Employers Favor State Schools for Hires" by Jennifer Merritt, The Wall Street Journal. "America's Best Colleges" by David M. Ewalt, Forbes. "Top 20: Colleges That Offer Best Return on Investment" by Emmeline Zhao, The Wall Street Journal. Post thoughts to comments. Posted by lauren at
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September 19, 2010
Sunday 100919Complete five rounds of: Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Michael Rubin. "Warm Up Like an Athlete" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov] "Graham Holmberg Talks Push-ups" - video [wmv] [mov] WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov] Austin Malleolo on today's WOD - video [wmv] [mov] Rob Orlando on today's WOD - video [wmv] [mov] "Are Your Pants Lying to You? An Investigation" by Abram Sauer, Esquire. "You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals." Posted by lauren at
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September 18, 2010
Saturday 100918Four rounds for time of: Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1. Compare to 100416.
Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar. "Tuna Cup and Broccoli Bowl" with Terry Shanahan, CrossFit Journal preview video [wmv] [mov] At the 2010 CrossFit Games with Jessica Sharratt, Jen Cardella, Carey Kepler, Chyna Cho, Kristan Clever and Austin Begiebing - video [wmv] [mov] Kristan Clever and Rebecca Voigt on yesterday's WOD, by CrossFit Again Faster - video [wmv] [mov] "Military Fitness Gurus Tell Troops: You're Too Flabby For CrossFit" by Katie Drummond, Wired. Posted by lauren at
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September 17, 2010
Friday 100917Three rounds, 9-6-and 3 reps, for time of: Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).
Scott Holsag. "Dissecting Dave & Nadia: Part 3" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov] Austin Malleolo on today's WOD - video [wmv] [mov] Peter Egyed on today's WOD - video [wmv] [mov] Pat Sherwood on today's WOD - video [wmv] [mov] "Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition." Posted by lauren at
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September 16, 2010
Thursday 100916Rest Day
Aimee Lyons, 2010 Central East Regional. "The Bear-Hug Drill Revisited" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] Naval Re-Enlistment Ceremony at CrossFit by Overload with Marissa Mueller and Jon "Mouse" Hults - video [wmv] [mov] Domenico Scarlatti, Sonata in D minor, K 141, by Martha Argerich. Alfred, Lord Tennyson - Ulysses "The Enduring Solitude of Combat Vets" by Sgt. Maj. Alan Farrell. Post thoughts to comments. Posted by lauren at
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September 15, 2010
Wednesday 100915"Kelly" Five rounds for time of: Kim Malz 32:57 (24" box, 14lb ball). Post time to comments. Compare to 100203.
Emmanuel Sauceda, Afghanistan. "Redemption Year" with Elyse Umeda at the 2010 CrossFit Games, CrossFit Journal preview video [wmv] [mov] Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov] "'Khost to Coast' fundraiser for CIA families gets a boost", The Washington Post. "Life can only be understood backwards, but it must be lived forward." Posted by lauren at
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September 14, 2010
Tuesday 100914Complete five rounds of: Post impressions to comments. Compare to 091211.
Brian and Cindy Stokes at the National Kidney Foundation Surf Festival, Cocoa Beach, Florida. "Happy New Year?" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov] WOD Demo at CrossFit Santa Cruz - video [wmv] [mov] Strategies for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov] Posted by lauren at
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September 13, 2010
Monday 100913Three rounds, 15-12-and 9 reps, for time of: For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments. Compare to 070913.
CrossFit Level 1 Seminars: Chievres Air Base, CrossFit Brisbane, CrossFit Champions, CrossFit Las Vegas, CrossFit Lineage. "The Champ" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov] "Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov] From the Vault: "If you have accomplished all that you have planned for yourself, you have not planned enough." Posted by lauren at
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September 12, 2010
Sunday 100912Rest Day
20 and 40 pound concrete and rebar kettlebells by Josh Laplace. "USAW Movement Standards" for the 2010 CrossFit/USAW Weightlifting Open, CrossFit Journal preview video [wmv] [mov] Obstacle course workout at CrossFit Santa Cruz - video [wmv] [mov] Georg Philipp Telemann, Overture Suite for Flute and Orchestra in A minor. Jean Giono - The Man Who Planted Trees. "Extreme Hiring" by Nicole Perlroth, Forbes. Post thoughts to comments. Posted by lauren at
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September 11, 2010
Saturday 100911Seven rounds for time of: Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments. Compare to 100530.
Any dropping of the elbows can be the difference between a made or missed lift. "The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov] "Mic'd Up with Jeff Tucker" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov] WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov] Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov] Announcing the Live Webcast: CrossFit/USAW Open. "High-intensity fitness programs to be reviewed", Marine Corps Times. "He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has" Posted by lauren at
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September 10, 2010
Friday 100910"Helton" Three rounds for time of: Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. Posted by lauren at
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September 9, 2010
Thursday 100909"Fran" Three rounds, 21-15- and 9 reps, for time of: Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525.
Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov] Testing Fitness as Sport, CrossFit Journal Spots are running out for the CrossFit/USAW Open! "Trying to be number one and trying to do a task well are two different things." Posted by lauren at
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September 8, 2010
Wednesday 100908Rest Day
1. Fast and secure 2. Slower and more secure 3. Faster and less secure. "CrossFit Fort Vancouver: Athlete of the Month", CrossFit Journal preview video [wmv] [mov] "What to Wear" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov] Frederic Chopin, Piano Sonata No. 2 by Vladimir Horowitz at the White House. Watch "Life Lessons From An Ad Man" by Rory Sutherland, TED talks. Post thoughts to comments. Posted by lauren at
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September 7, 2010
Tuesday 100907Five rounds for time of: Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments.
Caleb Hansen, Black Hills, South Dakota. "Mic'd Up with Pat Sherwood" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov] Rory McKernan on the 100830 WOD, again - video [wmv] [mov] "Counting Attempts" with Ursula Papandrea on the CrossFit/USAW Open. "Bravery is the capacity to perform properly even when scared half to death." Posted by lauren at
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September 6, 2010
Monday 100906Overhead Squat 3-3-3-3-3 reps Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments. Compare to 090828.
CrossFit Level 1 Seminars: CrossFit Bellevue, CrossFit Atlanta, CrossFit St Paul, CrossFit Morristown. "Skunkworks" with CrossFit Brand X, CrossFit Journal preview video [wmv] [mov] Squatting below parallel with Adrian Bozman - video [wmv] [mov] Jason Khalipa on today's WOD - video [wmv] [mov] Kristan Clever on today's WOD - video [wmv] [mov] Rebecca Voigt on today's WOD - video [wmv] [mov] Posted by lauren at
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September 5, 2010
Sunday 100905"Severin" 50 Strict Pull-ups If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. Posted by lauren at
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September 4, 2010
Saturday 100904Rest Day
Bare Bones Crossfit plays Hooverball. "CrossFit Fort Vancouver: Meet the Team" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov] Hockey gear workout with Matt Baxter - video [wmv] [mov] Johann Strauss II, Kaiser-Walzer Henry Wadsworth Longfellow - The Ladder of St. Augustine "The Web Is Dead. Long Live the Internet" by Chris Anderson and Michael Wolff, Wired. Post thoughts to comments. Posted by lauren at
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September 3, 2010
Friday 100903"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Set up three bars and storm through for time. Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments. Compare to 100218.
Channel Maze. "The History of the USAW and Team CrossFit" with Mike Burgener, CrossFit Journal preview video [wmv] [mov] WOD Demo with Chris Spealler - video [wmv] [mov] WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov] From the vault: "The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one." Posted by lauren at
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September 2, 2010
Thursday 100902Split Jerk 1-1-1-1-1-1-1 reps Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments. Compare to 100331.
Aligning the hips, shoulders and barbell over the base of support (left image) is stronger than with exaggerated lumbar extension (right image). "The Zone Chronicles: Post-Workout Nutrition Part 3" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov] 225 pound Grace with Rob Orlando - video [wmv] [mov] WOD Demo at CrossFit Atlanta - video [wmv] [mov] James Hobart 305lbs on today's WOD - video [wmv] [mov] Jason Khalipa 335lbs on today's WOD - video [wmv] [mov] Dave Lipson 340lbs on today's WOD - video [wmv] [mov] "Mining Human Behavior At MIT" by Andy Greenberg, Forbes. Posted by lauren at
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September 1, 2010
Wednesday 100901Complete as many rounds as possible in 20 minutes of: Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments. Compare to 090927.
CrossFit South County trainers, Las Gaviotas Beach, Mexico. "What To Expect: CrossFit-USAW Open" with Mike Burgener, CrossFit Journal preview video [wmv] [mov] Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo at CrossFit Atlanta - video [wmv] [mov] "Action may not always bring happiness; but there is no happiness without action." Posted by lauren at
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