Wednesday 111130

Rest Day

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Reebok sent Austin Malleolo to India and CrossFit Sri Ram Ashram.

"CrossFit Endurance: Running Hills" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

"Meet The Training Staff" - video [wmv] [mov] [HD mov]

Ludwig van Beethoven, Sonata No. 32.

William Wordsworth - We Are Seven.

"Reebok's Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives" by Patrick Rishe, Forbes.

Post thoughts to comments.

Tuesday 111129

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.

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Hanging ring extension and Sots press.

"Q&A With Gary Taubes", CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov]

Chris Lofland on today's WOD - video [wmv] [mov]

"It has been said that democracy is the worst form of government except for all the others that have been tried."
- Sir Winston Churchill

Monday 111128

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20.
Post time to comments.

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Level 1 Certificate Courses: CrossFit Rebel S.A., CrossFit Singapore, CrossFit Santa Clara, CrossFit Virtuosity, CrossFit Charlotte, CrossFit Twente.
CrossFit Coach's Prep Course: CrossFit Bellevue.

"Competition Day at Norco Running Gun" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Verve - video [wmv] [mov]

From the Vault:
WOD Demo with Adrian Bozman, August 2007 - video [wmv] [mov]

"No Ditch for America" by Rich Karlgaard, Forbes.

Sunday 111127

Run 10K

Post time to comments.

Compare to 110321.

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Jimmy Whiteley, Wanaka, New Zealand.

"Axe Throwing With a World Champion" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]

"Teaching The Deadlift" with Erik Preston by Again Faster Equipment - video [wmv] [mov]

"In the middle of a difficulty lies opportunity."
- Albert Einstein

Saturday 111126

Rest Day

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John Harris, San Diego, California.

"Expecting the Unexpected", CrossFit Journal preview video [wmv] [mov]

"Out The Door" with Dan Cerrillo - video [wmv] [mov]

Wolfgang Amadeus Mozart, Sonata KV 311 Mvmt 1 and 2, Mvmt 3.

Henry David Thoreau - Conscience.

"What Occupy Harvard Should Tell Liberal Elite Parents on Thanksgiving" by Lee Siegel, The Daily Beast.

Post thoughts to comments.

Friday 111125

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Compare to 110228.

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"Our box 911 CrossFit, donated 110 turkeys to feed 110 needy families."
- Jim Sayih

"CrossFit Kids Trainer Course: Teen Weightlifting" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Overcoming Obstacles: Finding Innovative Ways to CrossFit" with CrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

"Travel Safety" with Tony Blauer - video [wmv] [mov]

"Knowing yourself is the beginning of all wisdom."
- Aristotle

Thursday 111124

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

James Hobart 158 reps. Post total reps completed to comments.

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U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

James Hobart on today's WOD - video [wmv] [mov]

Wednesday 111123

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Compare to 110205.

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Shely Weinrich and daughter.

"Cooking With Massie: Prime Rib and Creamy Horseradish Sauce", CrossFit Journal preview video [wmv] [mov]

"Running In Sand" with Brian Mackenzie by Again Faster Equipment - video [wmv] [mov]

From the Vault:
GI Jane WOD Demo with Greg Amundson, July 2007 - video [wmv] [mov]

"Beautiful young people are accidents of nature, but beautiful old people are works of art."
- Eleanor Roosevelt

Tuesday 111122

Rest Day

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Will Richardson and Ross Hebert.

Infant Swim Resource and CrossFit Kids thank you, the CrossFit community, for raising $600,000!

"For Competition and Community: CrossFit Bellevue" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

"Grant Writing for Kids Programs" by Lura Poggi, and the "Power a Bright Future Grant", CrossFit Journal video [wmv] [mov]

Home Gym with Rob Hole - video [wmv] [mov]

Maurice Ravel, String Quartet in F Part 1, Part 2, Part 3, Part 4.

James Joyce - Eveline.

"Cali to Business: Get Out!" by Steven Malanga, City Journal.

Post thoughts to comments.

Monday 111121

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

Compare to 101219.

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Perth, CrossFit New England, CrossFit Scottsdale, Alamo CrossFit.
CrossFit Kids Course: CrossFit Reston.

"Westside Barbell Speed Bench Day" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Mental Toughness" with Matt Hasselbeck - video [wmv] [mov]

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb

Sunday 111120

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.

Compare to 100913.

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"Staying in shape with CrossFit gives me the confidence to get behind the wheel of a 3000 horsepower Promod race car. Also with no additional training this forty year old CrossFitter ran an eighteen minute cross country 5K this last weekend."
- Joad Donnelly

"Making CrossFit Nutrition Easier" with Richard Bradford, CrossFit Journal preview video [wmv] [mov]

"Gaining Strength" with Dave Lipson and Nadia Shatila by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Jeff Tincher - video [wmv] [mov]

Kenneth Cutrer on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Greg Amundson, September 2007 - video [wmv] [mov]

"Is This the Future of Punctuation!?" by Henry Witchings, The Wall Street Journal.

Saturday 111119

"Michael"

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

Post time to comments.

Compare to 110405.

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"8 mile tyre flip charity challenge. 7025 flips,1405 each, 5 hours 19 minutes."
- Carl Amery with 4 other members of the Royal Army Physical Training Corps.

"Finding Motivation" with Anthony Lovino, CrossFit Journal preview video [wmv] [mov]

"Specializing In Power" with Coach Mike Burgener - video [wmv] [mov]

WOD Demo with Jeremy Kinnick - video [wmv] [mov]

From the Vault:
WOD Demo with Brendan Gilliam (GHD sit-ups), March 2007 - video [wmv] [mov]

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Friday 111118

Rest Day

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"Been CrossFitting for 2 years. We are 120 miles from the closest CrossFit gym so we make do at the house in Oklahoma. Two years ago my wife Susie could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats"
- Mark Eaton

"A Language to Diagnose: Part 6" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Days 4 and 5" by Rogue Fitness - video [wmv] [mov]

Franz Liszt, Sonata in B Minor Part 1, Part 2, Part 3, Part 4.

Pedro Calderon de la Barca - The Dream Called Life.

"America's Enduring Ideal" by Paul Ryan, The Wall Street Journal.

Post thoughts to comments.

Thursday 111117

Snatch balance 1-1-1-1-1-1-1

Kristan Clever 190lbs, Rebecca Voigt 175lbs, Maya Keenan-Gallagher 65lbs (age 11).
Post loads to comments.

Compare to 110606.

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Brandy Richardson.

"Coaching Points for Lifting Stones: Part 2" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Sticking It Out" with Oceanside CrossFit - video [wmv] [mov]

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan

Wednesday 111116

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 110727.

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"This is why we CrossFit!"
- Vadim Noskov

"Living the Dream" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]

The Med Ball Progression with Erik Preston and Dave Lipson - video [wmv] [mov]

"Nine Things Successful People Do Differently" by Heidi Grant Halvorson, Harvard Business Review.

Tuesday 111115

Thruster 1-1-1-1-1-1-1 reps

Josh Boultinghouse 305lbs, Stefan Niemczyk 275lbs, Owen Franks 260lbs, Maya Keenan-Gallagher 80lbs (age 11).
Post loads to comments.

Compare to 101020.

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"I am deployed to Afghanistan with a group of CrossFitters and we have been doing Hero WODs every Saturday, it is sort of our tradition. Today on Veteran's Day was Murph, complete with body armor."
- Jessica D Wright

"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Benji Hoover on The Richest 5k Run - video [wmv] [mov]

WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

Monday 111114

Rest Day

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CrossFit Level 1 Certificate Courses: I Am CrossFit, Colorado State Patrol, CrossFit SAP, CrossFit Max Effort, CrossFit Colosseum, CrossFit Centrum.
CrossFit Coach's Prep Course: CrossFit Morristown.

"Fit for Life: Olympic Gold Medalist Anna Cummins", CrossFit Journal preview video [wmv] [mov]

"Secrets To Success" with Chance Hughs - video [wmv] [mov]

Gustav Mahler, Symphony No. 1.

Sherwood Anderson - The Egg.

"Why the Grass Seems Greener" by Christopher Chabris, The Wall Street Journal.

Post thoughts to comments.

Sunday 111113

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

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At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.

"Games Athlete and Affiliate Owner: Elyse Umeda", CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit UFC Fan Expo, Mens Competition - video [wmv] [mov] Womens Competition - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

From the Vault:
"Andy Takes on Pat and Pete", January 2008 - video [wmv] [mov]

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

Saturday 111112

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.

Compare to 041015.

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Enrique De La Garza.

"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]

Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Kids Can't Search" by Clive Thompson, Wired.

Friday 111111

"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 101231.

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Sean Kelly.

"A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Ryan Johnson on The Richest 5K Run - video [wmv] [mov]

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

Thursday 111110

Rest Day

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Amazing Grace Event at CrossFit Parker.

"Coaching Points for Lifting Stones" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Jumping Backwards" with Coach Mike Burgener - video [wmv] [mov]

Reebok is pre-selling the first 1,000 pairs of their first CrossFit shoe - video [wmv] [mov]

Ludwig van Beethoven, Symphony No. 6.

Wilfred Owen - Anthem For Doomed Youth.

"Sex and the Married Politician" by David Greenberg, The Atlantic.

Post thoughts to comments.

Wednesday 111109

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

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Jack Murrin.

"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

From the Vault:
"Burgeners Do Grace", May 2009 - video [wmv] [mov]
"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv] [mov]

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

Tuesday 111108

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Monday 111107

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Spencer Hendel 9:54, Austin Malleolo 11:46.
Post time to comments.

Compare to 110722.

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CrossFit Level 1 Certificate Courses: Fort Stewart, CrossFit Champions, CrossFit Ethos, CrossFit X Factor, CrossFit Central London, CrossFit Charlottesville.
CrossFit Kids Course: CrossFIt Kingdom.

"CrossFit Morristown: A Third Home" with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov]

Ryan Tyler on The Richest 5K - video [wmv] [mov]

WOD Demo with CrossFit Atlanta - video [wmv] [mov]

Spencer Hendel and Austin Malleolo on today's WOD - video [wmv] [mov]

"An investment in knowledge always pays the best interest."
- Benjamin Franklin

Sunday 111106

Rest Day

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Brian Foley's garage gym.

"Skip Chapman: Reclaiming Strength and Mobility Through CrossFit", CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Kids Gauntlet Event - video [wmv] [mov]

Antonio Vivaldi, Cello Concerto in D major.

Arthur Conan Doyle - The Adventure Of The Speckled Band.

"The Audacious 'Strong Towns' Essay That Called The Suburbs A Ponzi Scheme" by Charles Marohn, Business Insider.

Post thoughts to comments.

Saturday 111105

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35. Post time to comments.

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Neil Amonson.

"The Chancey Plate Mover" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Fury - video [wmv] [mov]

Austin Malleolo and Chad Wittman on today's WOD - video [wmv] [mov]

"Lady Nancy Astor: Winston, if you were my husband, I'd poison your tea.
Churchill: Nancy, if I were your husband, I'd drink it."

Friday 111104

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.

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In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Talayna Fortunato's 2:26 Fran - video [wmv] [mov]

WOD Demo from the CrossFit Level 1 Certificate Course at CrossFit Reston - video [wmv] [mov]

WOD Demo with Valley CrossFit by Again Faster Equipment - video [wmv] [mov]

Laurie Galassi and Danielle Edmundson on today's WOD - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 110523.

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Employee workout at Reebok CrossFit One.

"CrossFitting With Asthma" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]

Pablo Vega on The Richest 5K - video [wmv] [mov]

WOD Demo with Rebecca Voigt and Kristan Clever by Again Faster Equipment - video [wmv] [mov]

"Try not to become a man of success but a man of value."
- Albert Einstein

Wednesday 111102

Rest Day

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Steve Gephart.

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv] [mov]

Dmitri Shostakovich, Piano Quintet Op. 57.

Charlotte Bronte - Regret.

Watch "Stanley McChrystal: Listen, learn ... then lead", TED Talks

Post thoughts to comments.

Tuesday 111101

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

Compare to 100629.

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Cody Bailey.

"Shooting Skills and Drills: Moving Into and Out of Position", CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo, June 2010 - video [wmv] [mov]

"I throw the ball as hard as ever, but it just takes longer to get to the plate."
- Don Newcombe, Brooklyn Dodgers pitcher, in the twilight of his career