Wednesday 120229

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post time to comments.

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"Used Concept2 model A: $100. PM3 Monitor retrofit: $160. Replace axel, repair footpads, remove broken spoke: $25. Never having to do sumo deadlift high pulls as a sub for rowing: priceless"
- Kelly O'Connor

"Always Fighting" with Karyn Marshall, free CrossFit Journal video, preview - [wmv] [mov]

CrossFit Games Update: Open Week 1 - video [wmv] [mov] [HD mov]

WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius

Tuesday 120228

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

Post loads and body weight to comments.

Compare to 110708.

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Ryan Garner and Brandi Martin.

"Winter Break Road Trip: Parts 1-2" with Austin Malleolo, James Hobart and Pat Sherwood, free CrossFit Journal video, preview - [wmv] [mov]

"The DeArkland Story" - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Gonzaga - video [wmv] [mov] [HD mov]

"Following the Crowd to Citizen Science" by Matt Ridley, The Wall Street Journal.

Monday 120227

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Courtney Modecki 8:26. Post time to comments.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Vienna, Indianapolis Metro Police Department, CrossFit Strong, University of Nevada CrossFit, CrossFit King of Prussia, CrossFit Reston, CrossFit Monrovia.
CrossFit Kids Courses: Atlas CrossFit.

"Muscle-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Tour, Gold Coast, Australia - video [wmv] [mov] [HD mov]

WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov]

A diplomat is a man who always remembers a woman's birthday but never remembers her age.
- Robert Frost

Sunday 120226

Rest Day

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Jason Camara's home gym, San Leandro, CA.

"CrossFit Movement and Mobility Trainer Course: Dip Mechanics" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Dispatch 2 from Kenya [pdf]

Ludwig van Beethoven - Symphony No.8.

John Wilmot - All My Past Life...

"Red Jacket Defends Native American Religion, 1805".

Post thoughts to comments.

Saturday 120225

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Post rounds completed to comments.

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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

WOD Demo with District CrossFit - video [wmv] [mov] [HD mov]

Friday 120224

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 110505.

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"The Open is just way too much fun. If nothing else we have the greatest cheering section. Bless you for making Workout 1 something everyone can do Rx. And, for a short time, Arvind officially led all of Asia (with the only submission)."
-Rashmi Cole, CrossFit Sri Ram Ashram.

"Box Tour: CrossFit Vitality" with Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

"Crossroads of Ourselves", free CrossFit Journal article by Ryan Carbone.

"Ode To Fran" - video [wmv] [mov] [HD mov]

WOD Demo at the CrossFit Tour, Australia - video [wmv] [mov]

"Four Career Tips From Billionaires Who Never Graduated College" by Steven Bertoni, Forbes.

Thursday 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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"CrossFit Football: Teach Athletes to Be a Bullet in a Gun" with Raphael Ruiz CrossFit Journal preview video [wmv] [mov]

"Ones to Watch", free CrossFit Journal article by Hilary Achauer.

Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov]

"In the long run, a short cut seldom is."
- Malcolm Forbes

Wednesday 120222

Rest Day

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Austin Texas Fittest Games.

CrossFit Games Update Pre-Show - video [wmv] [mov] [HD mov]

"The Energy of CrossFit New Haven" free CrossFit Journal video, preview - [wmv] [mov]

Matt and Cherie Chan profile and commercial for Rogue Fitness - video [wmv] [mov] [HD mov]

Pyotr Ilyich Tchaikovsky, Adagio Lamentoso.

Anton Chekhov - Boys.

"Time for Cash to Cash Out?" by David Wolman, The Wall Street Journal.

Post thoughts to comments.

Tuesday 120221

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.

Compare to 111030.

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Laura Dziak

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

"Teaching The Snatch" with Josh Everett by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov]

"To be thrown upon one's own resources, is to be cast in the very lap of fortune."
- Benjamin Franklin

Monday 120220

"Angie"

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

Post time to comments.

Compare to 100725.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, Alamo CrossFit , NorCal CrossFit, CrossFit Virtuosity, CrossFit Atlanta, Mundo CrossFit, CrossFit Brisbane, CrossFit Santiago.
CrossFit Coach's Prep Course: University of San Diego, CA.

"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov]

"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.

Sunday 120219

"CrossFit Total"

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

Post total to comments.

Compare to 111219.

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Oregon CrossFit.

"Friends and Family: Mike Riepenhoff", CrossFit Journal preview video [wmv] [mov]

"Three Rules" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Cary Hair - video [wmv] [mov] [HD mov]

"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."
- P.G. Wodehouse

Saturday 120218

Rest Day

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Amanda Piazza's home gym, Sterling, Virginia.

"The Hybrid Story" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"It's For Everybody: Matt Ramsey on The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

Felix Mendelssohn, String Octet in E flat, Op.20.

Charles Baudelaire - Correspondences.

"Burning Man" by Jay Kirk, GQ.

Post thoughts to comments.

Friday 120217

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post time to comments.

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Wasatch CrossFit Retro Games.

"My CrossFit Story: Scott Horton", CrossFit Journal preview video [wmv] [mov]

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

"If you care enough for a result, you will most certainly attain it."
- William James

Thursday 120216

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45. Post time to comments.

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"I'm a single mom of three and a breast cancer survivor. My girls are my inspiration!"
- Gordana Jakopcevic, photoshop composite with Jordan, Ashley and Taya.

"The Swing: Body Awareness in the Set-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

CrossFit Apex Plans for the Open - video [wmv] [mov] [HD mov]
Register for the Open here.

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

"Anatomy of a Tear-Jerker" by Michaeleen Doucleff, The Wall Street Journal.

Wednesday 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

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Gymnastics skill ladder at the Sac-Town Throwdown.

"CrossFit Kids Trainer Course: The Three Pillars" with Todd Widman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

"A man who wants to lead the orchestra must turn his back on the crowd."
- Max Lucado

Tuesday 120214

Rest Day

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Nikki Hall Isbell.

"A Correlate Test for Hip Flexibility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Hitch Is Hooked", free CrossFit Journal article by Mike Warkentin.

Block Making in Kenya - video [wmv] [mov]

Dispatch 1 from Kenya [pdf]

Sergei Rachmaninoff, Piano Concerto No.3 in D minor.

Bret Harte - Miggles.

Watch "Ellen Gustafson: Obesity + Hunger = 1 global food issue" TED talks.

Post thoughts to comments.

Monday 120213

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 110904.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Refinery, Atlas CrossFit, CrossFit Verve, CrossFit SS, CrossFit Max Effort, CrossFit Basel.
CrossFit Kids Course: CrossFit New England.

"Meet Todd Widman", CrossFit Journal preview video [wmv] [mov]

"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.

WOD Demo with Liz Powell - video [wmv] [mov] [HD mov]

"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."
- Henri Frederic Amiel

Sunday 120212

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Compare to 100615.

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Ricky Doyon's bedroom gym.

"Box Tour: CrossFit New Haven" with Eric and Carla O'Brien, CrossFit Journal preview video [wmv] [mov]

WOD Demo with James Hobart and Dave Hamlet - video [wmv] [mov]

"What Happens to Your Digital Life When You Die?" Daily Infographic.

Saturday 120211

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 100411.

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"The city's electricity was off during our 17:00 class. We used candles to lighten up."
- Mehmet Kilimci, CrossFit 34, Instanbul, Turkey.

"Quick Fixes to Improve Rowing" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Woodbridge - video [wmv] [mov] [HD mov]

"Millions saw the apple fall, but Newton was the one who asked why."
- Bernard Baruch

Friday 120210

Rest Day

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Christopher Douglas.

"A Whole New Person" with Irene Kolivas, free CrossFit Journal video, preview - [wmv] [mov]

"The Little CrossFitter That Could", free CrossFit Journal article by Julie Kelly.

LaLanne Fitness Plans for the Open - video [wmv] [mov] [HD mov]
Register for the Open here.

George Frideric Handel, Concerto in D, "Feuerwerksmusik".

Wilfred Owen - Dulce Et Decorum Est.

Watch "Peter van Uhm: Guns for World Peace", TEDx Amsterdam.

Post thoughts to comments.

Thursday 120209

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

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CrossFit Competitor's Course, CrossFit Park City.

"Band Sprints" with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]

"You cannot dream yourself into a character; you must hammer and forge yourself one."
- Henry David Thoreau

Wednesday 120208

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Post time to comments.

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George and Brooke Dobbins.

"CrossFit for Swim Training" with Laura Matuszak by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"A Look At the CrossFit Coach's Prep Course" - video [wmv] [mov] [HD mov]

WOD Demo with Laura Dziak - video [wmv] [mov]

"Marne Division embraces CrossFit" by Sgt. Robert Schaffner Jr.

Tuesday 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments.

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CrossFit King of Prussia.

"Pull-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Lessons Learned", free CrossFit Journal article by Pat Sherwood.

"What Are The CrossFit Games" - video [wmv] [mov] [HD mov]

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

WOD Demo at the Air Force Academy - video [wmv] [mov]

"Merely having an open mind is nothing. The object of opening the mind, as of opening the mouth, is to shut it again on something solid."
- G.K. Chesterton

Monday 120206

Rest Day

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Coconut Grove, CrossFit Champions, CrossFit Scottsdale, CrossFit STHLM, Reebok CrossFit One, Rainier CrossFit.
CrossFit Coach's Prep Course: Alamo CrossFit.

"My CrossFit Story: Kevin Miller", free CrossFit Journal video, preview - [wmv] [mov]

What is a brand? - video [wmv] [mov]

Johann Sebastian Bach, Partita No.6 in E Part 1, Part 2, Part 3.

Willa Cather - A Wagner Matinee.

"Ad Age Names Several Small Businesses As Hottest Brands" by Alicia Ciccone, The Huffington Post.

Post thoughts to comments.

Sunday 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
Post rounds completed to comments.

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Edward Proulx.

"From Overweight to CrossFit Coach" with Lou Callejas, CrossFit Journal preview video [wmv] [mov]

"Chris Stowe's CrossFit Story" - video [wmv] [mov] [HD mov]

WOD Demo with Laurie Galassi and Jussi Mutikainen - video [wmv] [mov]

"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."
- Andrew Carnegie

Saturday 120204

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments.

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U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD Demo with Jenn Jones - video [wmv] [mov]

Friday 120203

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

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.

Compare to 110123.

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Dillan Monson, Seattle, Washington.

Registration for the 2012 Open is now live!

"Meet the Owners of CrossFit Vitality" with Jessica and Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

NorCal Affiliate Owners Plan for the Open - video [wmv] [mov] [HD mov]

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

"Power is not revealed by striking hard or often, but by striking true."
- Honore de Balzac

Thursday 120202

Rest Day

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Tyson and Dane Van Guenthner, San Diego, California.

"Fashion to Fitness" with Laura Dziak, free CrossFit Journal video, preview - [wmv] [mov]

"Benching With Band Resistance" with Shane Sweatt and Laura Phelps-Sweatt - video [wmv] [mov]

Frederic Chopin, Piano Concerto No.2 in F minor Op.21.

William Shakespeare - Winter.

"Forget global warming - it's Cycle 25 we need to worry about (and if NASA scientists are right the Thames will be freezing over again)" by David Rose, Mail Online.

Post thoughts to comments.

Wednesday 120201

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 100427.

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Brian Coleman.

"CrossFit Kids Trainer Course: Press Series" with John Brown, CrossFit Journal preview video [wmv] [mov]

Jason MacDonald Plans for the Open - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

"The secret of my success is a two word answer: Know people."
- Harvey S. Firestone