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April 2012
April 30, 2012
Monday 120430Rest Day
CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Virtuosity, CrossFit Charlotte, Iron Major CrossFit, CrossFit Centrum, CrossFit New Zealand.
"Killing the Fat Man: Episode 5" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] CrossFit and SAT Prep at NorCal CrossFit, Part 2 - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (50)
April 29, 2012
Sunday 120429"Manion" Seven rounds for time of: Post time to comments. Compare to 110719.
Azadeh Boroumand, Event 4, South Central Regional. "CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov] WOD Demo with Dave Leys - video [wmv] [mov] [HD mov] Click for information about The Travis Manion Foundation. "The only discipline that lasts is self-discipline." Posted by Pukie at
5:00 PM
| Comments (203)
April 28, 2012
Saturday 1204282012 CrossFit Games Regional: Individual Event 2 For time: Post time to comments.
Canada West Regional, Team Event 1. "Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov] WOD Demo from the South East Regional - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (139)
April 27, 2012
Friday 1204272012 CrossFit Games Regional: Individual Event 1 "Diane" 21-15-9 reps of: Post time to comments. Compare to 120323.
What is the significance of this position in the snatch? "CrossFit Striking: Foundations" with George Ryan, CrossFit Journal preview video [wmv] [mov] Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov] WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov] "If what you did yesterday seems big, you haven't done anything today." -Lou Holtz Posted by Pukie at
5:00 PM
| Comments (246)
April 26, 2012
Thursday 120426Rest Day
Duruma, Kenya. Reality Check: Water in Eastern Kenya [pdf] "Killing the Fat Man: Episode 4" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (28)
April 25, 2012
Wednesday 120425"J.J." For time: Post time to comments.
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. WOD Demo with Trident CrossFit - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (211)
April 24, 2012
Tuesday 120424Bench press 3-3-3-3-3 reps. Post loads to comments.
Scott Rogers, Moab, Utah. "Fight Training and CrossFit Regionals" with Jason MacDonald, CrossFit Journal preview video [wmv] [mov] Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov] WOD Demo with Conner Moore - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (193)
April 23, 2012
Monday 120423Eight rounds for max reps of: Post total muscle-ups and total clean and jerks to comments.
CrossFit Level 1 Certificate Courses: CrossFit SAP, CrossFit Park City, CrossFit Pardova, Alamo CrossFit, CrossFit Full Throttle, CrossFit King of Prussia, CrossFit Sawmill, CrossFit MF, CrossFit Max Effort, CrossFit Sawmill. "Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Milpitas - video [wmv] [mov] [HD mov] From the Vault: Posted by Pukie at
5:00 PM
| Comments (201)
April 22, 2012
Sunday 120422Rest Day
Poster at St. Jude. CrossFit For Hope Fundraiser, June 9th. "Killing The Fat Man: Episode 3" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] Greg Glassman visits CrossFit Sawmill Part 1 - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (27)
April 21, 2012
Saturday 120421Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930.
Peyton Foucht, Redmond, Washington. "Coaching Session: Packing It Into an Hour" with Gary Baron, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Oldtown - video [wmv] [mov] [HD mov] "Without education we are in a horrible and deadly danger of taking educated people seriously." -G.K. Chesterton Posted by Pukie at
5:00 PM
| Comments (136)
April 20, 2012
Friday 120420Complete as many rounds as possible in 12 minutes of: Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
"Defining Functional Movements" with Todd Widman - video [wmv] [mov] WOD Demo with CrossFit CSA - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (187)
April 19, 2012
Thursday 120419For time: Post time to comments.
Garrett Janda, Big Sky, Montana. "Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations" CrossFit Journal preview video [wmv] [mov] 2012 Regional Workouts announced! The CrossFit Games Update: April 18, 2012, discussing the Regional workouts. WOD Demo with CrossFit King of Prussia - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (292)
April 18, 2012
Wednesday 120418Rest Day
CrossFit Kids supports Infant Swimming Resource. "Killing The Fat Man: Episode 2" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] The CrossFit Kids Initiatives - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (23)
April 17, 2012
Tuesday 120417Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 111014.
How could this athlete move more efficiently? What cues might help? "CrossFit Football: Specific Adaptation to Imposed Demands" with Raphael Ruiz, CrossFit Journal preview video [wmv] [mov] WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov] "Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan." Posted by Pukie at
5:00 PM
| Comments (241)
April 16, 2012
Monday 120416For time: Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to comments.
Level 1 Certificate Courses: Fort Lewis, WA, CrossFit Team Offutt Tactical Fitness, Trident CrossFit, CrossFit Ann Arbor, CrossFit Strong, CrossFit Ethos, Reebok CrossFit Stockport, CrossFit Brisbane. "The Everett Warm-Up" CrossFit Journal preview video [wmv] [mov] WOD Demo with I Am CrossFit - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (218)
April 15, 2012
Sunday 12041510-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Gretchen Kittelberger 9:20. Post time to comments. Compare to 100323.
"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov] WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov] "Ideal teachers are those who use themselves as bridges over which they invite their students to cross, then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own." Posted by Pukie at
5:00 PM
| Comments (235)
April 14, 2012
Saturday 120414Rest Day
Gary Roberts: Wanted for killing the fat man. "Killing The Fat Man: Episode 1", free CrossFit Journal video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (58)
April 13, 2012
Friday 120413Snatch 1-1-1-1-1-1-1 reps Natalie Burgener 105, 125, 135, 155, 165, 170, 175lbs. Compare to 110929.
"Restorative Movements" with Todd Widman - video [wmv] [mov] WOD Demo with Natalie Burgener - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (118)
April 12, 2012
Thursday 120412Five rounds for time of: Annie Thorisdottir 7:07. Post time to comments.
"Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" with Coach Burgener, CrossFit Journal preview video [wmv] [mov] WOD Demo with Annie Thorisdottir and Sveinbjorn Sveinbjornsson - video [wmv] [mov] Posted by Pukie at
5:00 PM
| Comments (167)
April 11, 2012
Wednesday 120411For time: Post time to comments.
Mariah MacDonald. "The Zone Chronicles: Boz's Eight Meals to Iceland" CrossFit Journal preview video [wmv] [mov] The CrossFit Games Update: April 10, 2012. WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov] WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (288)
April 10, 2012
Tuesday 120410Rest Day
"I was wounded in Afghanistan on Aug 16, 2011. I lost my left leg below the knee, broke my right leg, broken ribs, sustained a lot of frag to my legs, and the list goes on. Its been less then 7 months since my injury and here I am completing 12.3." "The Pursuit Of Excellence" with Coach Glassman - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (85)
April 9, 2012
Monday 120409Clean and Jerk 1-1-1-1-1-1-1 reps Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs. Compare to 120130.
Level 1 Certificate Courses: CrossFit STHLM, CrossFit SS, CrossFit Forever Strong, CrossFit Atlanta, NorCal CrossFit, CrossFit Maximus, CrossFit Southie. "Q&A With Ben Bergeron" CrossFit Journal preview video [wmv] [mov] WOD Demo with Caity Matter Henniger - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (213)
April 8, 2012
Sunday 120408Run 5K Post time to comments. Compare to 120115.
"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov] WOD Demo with Potomac CrossFit - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (191)
April 7, 2012
Saturday 120407"Pheezy" Three rounds for time of: Post time to comments.
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (275)
April 6, 2012
Friday 120406Rest Day
Loice Mwaka Bemariga, Dzendereni, Kenya. Coach Glassman visits Kenya - video [wmv] [mov] [HD mov] Dispatch 6 from Kenya [pdf] Posted by Pukie at
5:00 PM
| Comments (26)
April 5, 2012
Thursday 120405For time: Post time to comments. Compare to 041109.
Crossfit 400, Mesa, AZ. "Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov] WOD Demo with the O'Regan family - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (226)
April 4, 2012
Wednesday 120404155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments. Compare to 101031.
Open Workout 12.5, CrossFit Santa Barbara. "Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov] The CrossFit Games Update: April 3, 2012. WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (230)
April 3, 2012
Tuesday 120403Five rounds for time of: Let trailing knee gently kiss the ground on each lunge. Post time to comments. Compare to 110220.
Name 3 ways this athlete could be more efficient in his movement. "Owen Franks' Oly Training" with Lee Attrill and Owen Franks, CrossFit Journal preview video [wmv] [mov] [HD mov] WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov] Posted by Pukie at
5:00 PM
| Comments (342)
April 2, 2012
Monday 120402Rest Day
CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, McChord, WA, CrossFit Twente, CrossFit New Zealand, CrossFit Colosseum, CrossFit Champions, Rogue Fitness, CrossFit Bellevue. "Adapt and Overcome: Nicholas Thom" with Nicholas Thom, CrossFit Journal preview video [wmv] [mov] CrossFit and SAT Prep at NorCal CrossFit - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (76)
April 1, 2012
Sunday 120401Five rounds for time of: Greg Amundson 6:50, Chris Michelmore 7:11. Post time to comments. Never swim alone: Read about shallow water blackout.
66 year-old Walt. "The Swing: Loading the Hips" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov] Posted by Pukie at
5:00 PM
| Comments (142)
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