CrossFit.com



April 2011

April 30, 2011

Saturday 110430

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 101124.

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Steven Campbell and David Lacombe, Wapta Icefield, Alberta.


"Rowing Instruction: Rower Maintenance" with Greg Hammond, CrossFit Journal preview video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 5" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Greg Glassman on the 2011 Reebok CrossFit Games Open - video [wmv] [mov]


"Is There Anybody Out There?" by Carl Zimmer, The Wall Street Journal.

Posted by lauren at 5:00 PM | Comments (295)

April 29, 2011

Friday 110429

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

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

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Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Posted by lauren at 5:00 PM | Comments (233)

April 28, 2011

Thursday 110428

Rest Day

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Enlarge poster

Worldwide Flags.


"Facing Obstacles: Doing the CrossFit Open with Cancer", CrossFit Journal preview video [wmv] [mov]


"Dieting SEALFIT Style" by Rogue Fitness - video [wmv] [mov]


Charles Barkley teased about CrossFit on TNT.


Francois Couperin, Sixieme Concert.


William Butler Yeats - Men Improve With The Years.


"The 30-Cent Tax Premium" by Arthur B. Laffer, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (62)

April 27, 2011

Wednesday 110427

CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Barbells by Ryan Seager, Dominican Republic.


"A Second Chance at Life" with Chris Klug, CrossFit Journal preview video [wmv] [mov]


Update on the Open: Week 5.


Fitness Lonnie vs Laurie Carver on today's WOD - video [wmv] [mov]


Attending the CrossFit Sports Series MOTO X Event and competing in the Reebok CrossFit Games Open - video [wmv] [mov]


"I couldn't wait for success, so I went ahead without it."
- Jonathan Winters

Posted by lauren at 5:00 PM | Comments (346)

April 26, 2011

Tuesday 110426

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

Jake Cutting 500-505-510-515-525-530-540lbs.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.
Post loads to comments.

Compare to 100318.

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Courtney Modecki on Workout 11.5.


"Taking on the CrossFit Open: Part 4", CrossFit Journal preview video [wmv] [mov]


"Advanced Handgun Tips: Speed Reload" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


"Working Handstand Push-up Negatives" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]


"Two Dogs Dining", YouTube.

Posted by lauren at 5:00 PM | Comments (292)

April 25, 2011

Monday 110425

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 100402.

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CrossFit Level 1 Certificate Courses: CrossFit Reebok One, CrossFit X Factor, CrossFit Charlottesville, CrossFit Strong.
CrossFit Coaches Prep Course: CrossFit Virtuosity.
CrossFit Kids Course: CrossFit Reston.


"Annie Comes to Mike's Gym: Part 1" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]


Interview with Emily Colby - video [wmv] [mov]


"If there is no struggle, there is no progress."
- Frederick Douglass

Posted by lauren at 5:00 PM | Comments (319)

April 24, 2011

Sunday 110424

Rest Day

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Pablo Ravizzoli, Bagram, Afghanistan.


"CrossFit Kids: Practical Application" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]


"Chains, Pull-ups and Pat Sherwood" with Dave Castro - video [wmv] [mov]


Anton Bruckner, Symphony 6 First Mov. Part 1, Part 2, Part 3.


William Carlos Williams - The Use of Force.


"We've Become a Nation of Takers, Not Makers" by Stephen Moore, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (42)

April 23, 2011

Saturday 110423

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.

Compare to 100922.

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Yance Neibauer, Green Canyon, Idaho.


"The Winter Break Road Trip: Parts 5-7" with Austin Malleolo and James Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Extras from Update on the Open", CrossFit Journal preview video [wmv] [mov]


A look at CrossFit Leman, Switzerland - video [wmv] [mov]


"Always remember that the future comes one day at a time."
- Dean Acheson

Posted by lauren at 5:00 PM | Comments (247)

April 22, 2011

Friday 110422

Row 2K

Scott Amory 6:23.9. Post time to comments.

Compare to 080721.

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"I am submitting this photo to honor my Assistant Chief Rick Smith, who will retire on Friday, April 29, 2011 after more than thirty years in law enforcement. Chief Smith has been an avid, passionate CrossFitter for two years and has lost 45lbs and is no longer on medications for high blood pressure and high cholesterol. And at 61 years of age he continues to hit PR's at CrossFit Mansfield (TX). I hope you post this photo of a good man and a great leader who has done so much to promote fitness and CrossFit for our area LEOs." - Mike Deavers


"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 4" by Again Faster Equipment - video [wmv] [mov]


Kelly Starrett and Carl Paoli discuss the 2010 Games push-up - video [wmv] [mov]


WOD Demo with Scott Amory - video [wmv] [mov]


"The iPad is taking away American jobs, Jesse Jackson Junior's sanity (video)" by Vlad Savov, Engadget.

Posted by lauren at 5:00 PM | Comments (285)

April 21, 2011

Thursday 110421

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Viktor Lebedev, Rome.


"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]


Coach Mike Burgener with Spencer Hendel by Again Faster Equipment - video [wmv] [mov]


Details on the CrossFit Sports Series MOTO X, April 30, 2011 - video [wmv] [mov]


Rebecca Voigt on today's WOD - video [wmv] [mov]


"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."
- David Frost

Posted by lauren at 5:00 PM | Comments (297)

April 20, 2011

Wednesday 110420

Rest Day

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Tim Banfield, Indian Creek, Utah.


"Going Beyond the Swing: Part 1 - The Arm-Bar Stretch", with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


CrossFit Games Open Workout 11.5 Announced!


Update on the Open: Week 4.


Modest Mussorgsky, Pictures At An Exhibition Part 1, Part 2, Part 3, Part 4.


Robert Frost - To Earthward.


"Bending and Stretching Classroom Lessons to Make Math Inspire" by Kenneth Chang, The New York Times.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (70)

April 19, 2011

Tuesday 110419

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

Post loads to comments.

Compare to 110120.

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In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.


"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journal preview video [wmv] [mov]


CrossFit Kids power clean box jump workout at the Arnold Sport Festival - video [wmv] [mov]


"Good, better, best. Never let it rest. Until your good is better and your better is best."
- Tim Duncan

Posted by lauren at 5:00 PM | Comments (192)

April 18, 2011

Monday 110418

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

Compare to 051209.

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CrossFit Level 1 Certificate Courses: Joint Base Balad, Iraq, CrossFit Asia, CrossFit Scottsdale, CrossFit The Royal Danish Lifeguards, CrossFit Morristown, CrossFit Tampa, Rogue Fitness, Southwest Asia.


"Meet the Trainers", CrossFit Journal preview video [wmv] [mov]


"The Position Part 3: The Push-Up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]


Becca Voigt by Reebok - video [wmv] [mov] [HD mov - Download Only]


"You Are Now Free to Speak About Politics" by Jacob Sullum, Reason.

Posted by lauren at 5:00 PM | Comments (343)

April 17, 2011

Sunday 110417

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

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U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Posted by lauren at 5:00 PM | Comments (341)

April 16, 2011

Saturday 110416

Rest Day

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Tom Rowland and Jessica Pamanian.


"Dynamic-Effort Day at Westside Barbell Part 4" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]


"Taking on the CrossFit Open Part 3", CrossFit Journal preview video [wmv] [mov]


The Home Gym with Rory McKernan - video [wmv] [mov]


George Frideric Handel, Zadok the Priest.


Anton Chekhov - The Student.


"The Moral Logic of Intervention" by Paul Johnson, Forbes.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (31)

April 15, 2011

Friday 110415

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 101211.

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Jen Wills, Workout 11.4.


"The Reebok CrossFit Open in Their Own Words: Week 3" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"The Winter Break Road Trip: Parts 1-4" with Austin Malleolo and James Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Picking Up A Stone" - video [wmv] [mov]


"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger

Posted by lauren at 5:00 PM | Comments (283)

April 14, 2011

Thursday 110414

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 100822.

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"The Story of the Norcal 40s", CrossFit Journal preview video [wmv] [mov]


"Lifting Shoes" with Greg Glassman - video [wmv] [mov]


"World-Record Jump Attempt Set for Indianapolis 500" by Erik Malinowski, Wired.

Posted by lauren at 5:00 PM | Comments (366)

April 13, 2011

Wednesday 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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Juan Pedro.


"Rowing Instruction: Operating the Monitor" with Greg Hammond, CrossFit Journal preview video [wmv] [mov]


Update on the Open: Week 3.


WOD Demo with Cherie Chan - video [wmv] [mov]


"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
- David Brinkley

Posted by lauren at 5:00 PM | Comments (327)

April 12, 2011

Tuesday 110412

Rest Day

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Homemade GHD at 26.2 CrossFit, photo by Christina Stuart.


"Advanced Handgun Tips: Speed Draw" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


Back Squatting with Josh Wagner - video [wmv] [mov]


Sergei Prokofiev, Sonata Op.28 No. 3.


E. E. Cummings - maggie and milly and molly and may.


"How to Get a Real Education" by Scott Adams, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (47)

April 11, 2011

Monday 110411

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Central London, CrossFit New Zealand, CrossFit Oahu, Trident CrossFit.
CrossFit Coaches Prep Course: CrossFit Verve.
CrossFit Kids Course: CrossFit King of Prussia.


"Inside Wasatch CrossFit" with Damon Stewart, CrossFit Journal preview video [wmv] [mov]


"Japanese Knives" with Nick Massie - video [wmv] [mov]


Upcoming CrossFit Event, the CrossFit Law Enforcement Summit, Saturday, May 7, 2011 - video [wmv] [mov] [pdf]


"Diligence is the mother of good fortune."
- Benjamin Disraeli

Posted by lauren at 5:00 PM | Comments (293)

April 10, 2011

Sunday 110410

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Compare to 101129.

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GSS CrossFit.


"CrossFit New England Kids Throwdown" with Heather Bergeron by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Kristan Clever, Katie Hogan and Rebecca Voigt on Open Workout 11.3 - video [wmv] [mov]


Interview with Stacey Moffatt - video [wmv] [mov]


"Boxing Their Own Worst Enemy" by Nacho Doce, Reuters.

Posted by lauren at 5:00 PM | Comments (246)

April 9, 2011

Saturday 110409

"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 100925.

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Monty Webster.


"The Position Part 2: The Burpee" with Carl Paoli and Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


"Taking on the CrossFit Open Part 2" with Tom Rowland and Jessica Pamanian, CrossFit Journal preview video [wmv] [mov]


Weightlifting with Chad Vaughn and Pat Barber - video [wmv] [mov]


"One shouldn't be afraid to lose; this is sport. One day you win; another day you lose.
Of course, everyone wants to be the best. This is normal. This is what sport is about.
This is why I love it."
- Oksana Baiul

Posted by lauren at 5:00 PM | Comments (264)

April 8, 2011

Friday 110408

Rest Day

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Enlarge poster

Worldwide Handstands 5.


"The Super Long Garage Gym Series: Part 2" with Dave Castro, CrossFit Journal preview video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 2" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Khalipa's History with the Heavy Squat Clean Thruster" with Open Workout 11.3 - video [wmv] [mov] [HD mov - Download Only]


"Rolling Randy" with CrossFit Kids at the Arnold Sports Festival - video [wmv] [mov]


Gabriel Faure, Pavane.


Jorge Luis Borges - The South.


"Human Complexity: The Strategic Game of ? and ?" by Rick Bookstaber.

Post thoughts to comments.

Posted by lauren at 5:00 PM | Comments (56)

April 7, 2011

Thursday 110407

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Connor Martin 6:59. Post time to comments.

Compare to 100522.

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Anthony Bainbridge sets Canadian record, 282.5kg deadlift at 73.9kg bodyweight.


"Straddle Handstands with Jeff Tucker" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]


"Vertical Oscillation" with Chris Michelmore - video [wmv] [mov]


"The thorough man of business knows that only by years of patient, unremitting attention to affairs can he earn his reward, which is the result, not of chance, but of well-devised means for the attainment to ends."
- Andrew Carnegie

Posted by lauren at 5:00 PM | Comments (290)

April 6, 2011

Wednesday 110406

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The bar is forward of the toes and is not stable. The right image meets all standards.


Update on the Open: Week 2.


"The Importance of Play" with Matt Chan and Cherie Chan, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Pat Sherwood and Heather Bergeron - video [wmv] [mov]


"Man Vs Nature" by Richard Fernandez, Pajamas Media.

Posted by lauren at 5:00 PM | Comments (311)

April 5, 2011

Tuesday 110405

"Michael"

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

Post time to comments.

Compare to 100921.

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Lisa Ray.


"SEALFIT Part 7" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]


"The Man Test" at Aspen CrossFit - video [wmv] [mov]


"This is the final test of a gentleman; his respect for those who can be of no possible service to him."
- William Lyon Phelps

Posted by lauren at 5:00 PM | Comments (325)

April 4, 2011

April 3, 2011

Sunday 110403

"Diane"

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

Post time to comments.

Compare to 101126.

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CrossFit Ogden.


"Working Weaknesses" with Mikko Salo and Heather Bergeron, CrossFit Journal preview video [wmv] [mov]


"Who Is Andy Stumpf?" - video [wmv] [mov]


Interview with Danielle Edmundson after Workout 11.2 - video [wmv] [mov]


"It is not the ship so much as the skillful sailing that assures the prosperous voyage."
- George William Curtis

Posted by lauren at 5:00 PM | Comments (281)

April 2, 2011

Saturday 110402

Five rounds for time of:
Run 400 meters
5 Back squats

Russell Berger 12:17 at 315lbs. Post load and time to comments.

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Matt Q, Patriot CrossFit.


"Sherwood Chronicles: Community Part 6", CrossFit Journal preview video [wmv] [mov]


Upcoming CrossFit Event, the CrossFit Sports Series WOD-SUP Miami, May 6-8, 2011 - video [wmv] [mov]


Miranda Oldroyd with Rodrigo Iglesias and Joe Trinosky at the Arnold Sports Festival - video [wmv] [mov]


femme fizzYcal - Helen Kim-Papas.

Posted by lauren at 5:00 PM | Comments (262)

April 1, 2011

Friday 110401

30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 100326.

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For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.


"The Position: Part 1-The Double-Under" by Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]


Brandon Pastorek on today's WOD - video [wmv] [mov]


"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
- Douglas Adams

Posted by lauren at 5:00 PM | Comments (293)

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