Thursday 120531

"CrossFit Total"

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

Post total to comments.

Compare to 120219.

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Kendale Byrnes.

"Hey, Smoothie!" by E.M. Burton, CrossFit Journal article [pdf] and video [wmv] [mov] [HD mov]

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

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Wednesday 120530

Run 10K

Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.
Post time to comments.

Compare to 111127.

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CrossFit Louisville East.

"CrossFit Kids Trainer Course: Pull-ups" with Aimee Lyons, by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]

Tuesday 120529

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post time to comments.

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Evaluate this position given it is during a high volume workout.

"Paoli's Muscle-Up Progression: Part 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Greg Amundson and CrossFit Kids - video [wmv] [mov] [HD mov]

"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross

Monday 120528

Rest Day

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CrossFit Level 1 Certificate Courses: Rogue Fitness, CrossFit Charlotte, CrossFit Scottsdale, NorCal CrossFit, CrossFit Melbourne, CrossFit Tuluka, CrossFit Bellevue.

Brian Wilson plans for CrossFit For Hope on the National Mall, June 9th - video [wmv] [mov] [HD mov]

"Thin Air, Thick Bonds" with Todd Bittner, free CrossFit Journal video [wmv] [mov]

Sunday 120527

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Compare to 110706.

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Coach Glassman speaks at the CrossFit Tour at the European Regional, Copenhagen, Denmark.

"Nutrition Goal Setting" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Lucas Zepeda and Matt Bischel - video [wmv] [mov] [HD mov]

"Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be."
-Elaine MacDonald

Saturday 120526

Clean 3-3-3-3-3-3-3 reps

Aja Barto 185-225-245-255-265-275-290lbs(f).
Post loads to comments.

Compare to 110128.

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Annie Thorisdottir, world record on Event 1 and Event 2, Europe Regional.

"Cooking Zuppa Toscana" with Michele Vieux, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Aja Barto - video [wmv] [mov] [HD mov]

Friday 120525

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post time to comments.

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Andrew B., Afghanistan.

"Strongman Programming" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

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

"We have a strategic plan. It's called doing things."
- Herb Kelleher, Southwest Airlines

Thursday 120524

Rest Day

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Enlarge Poster

CrossFit For Hope, June 9th, 2012.

Southern California affiliates plan for Hope, by Again Faster Equipment - video [wmv] [mov] [HD mov]

"How Does It Feel to Have Succeeded?" with Dr. Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Wednesday 120523

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post rounds completed to comments.

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In what way can this position be improved?

"Damper Setting and Drag Factor" with Shane Farmer, CrossFit Journal preview video [wmv] [mov]

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

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

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

Tuesday 120522

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 110723.

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Jenny LaBaw, first place overall, Northern California Regional.

"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov]

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

Monday 120521

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

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CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit X Factor, CrossFit Strong, Peak 360 Fitness, CrossFit Central London, CrossFit Reebok Loreto.
CrossFit Kids Courses: Reebok CrossFit One.

"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]

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

"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Sunday 120520

Rest Day

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CrossFit New Haven tests the "Hope" workout. CrossFit For Hope, June 9th, 2012.

"Killing the Fat Man: Episode 10" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Hammer Down CrossFit raises money for CrossFit For Hope - video [wmv] [mov] [HD mov]

Saturday 120519

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads and body weight to comments.

Compare to 110519.

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TJ's Gym, world record on Team Event 2, NorCal Regional.

"Cooking Smothered Pork Tenderloin" with Michele Vieux CrossFit Journal preview video [wmv] [mov]

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

"You miss 100 percent of the shots you never take."
- Wayne Gretzky

Friday 120518

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post time to comments.

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Mary, 87 years old.

"CrossFit Striking: Combinations" with George Ryan - CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov]

Thursday 120517

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post time to comments.

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Is this an effective position in an efficient dumbbell snatch?

The CrossFit Tour stops at the European Regional, May 25-27, Copenhagen, Denmark - video [wmv] [mov] [HD mov]

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

"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

Wednesday 120516

Rest Day

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Bella Clayton.

"Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Tuesday 120515

"Brian"

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

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U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Monday 120514

Overhead Squat 1-1-1-1-1-1-1 reps

Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments.

Compare to 110202.

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CrossFit Level 1 Certificate Courses: CrossFit Hampton Roads, Mundo CrossFit, Alamo CrossFit, Reebok CrossFit One, CrossFit Verve, CrossFit Morristown.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Sunday 120513

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

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U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

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

Saturday 120512

Rest Day

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Poster at St. Jude. CrossFit for Hope supports treatment for catastrophic children's illness at St. Jude Children's Research Hospital.

"Killing The Fat Man: Episode 8" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

The village of Mkanyeni, Kenya - video [wmv] [mov] [HD mov]

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

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Is this an efficient position for rope climbing?

"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

Thursday 120510

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

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Julie Foucher and Cory Moore.

"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

Wednesday 120509

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

Post time to comments.

Compare to 111116.

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Aly Linehan, Bagram AB, Afghanistan.

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]

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

Tuesday 120508

Rest Day

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CrossFit Kids supports Infant Swimming Resource.

"Killing the Fat Man: Episode 7" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"Infant Swimming Resource: Teaching Progression" with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Monday 120507

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Atlanta, Arctic CrossFit, CrossFit Champions, CrossFit Colosseum, CrossFit RevX.

WOD Demo with Brandon Phillips at the South East Regional - video [wmv] [mov] [HD mov]

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

"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

Sunday 120506

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.

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Colleen Maher, 17 years old, 1st place after day 2, South West Regional Women's Individual Competition.

WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]

Saturday 120505

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

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Mary Beth Litsheim, 51 years old, 10th place after day 1, South West Regional Women's Individual Competition (not masters).

"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]

WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Friday 120504

Rest Day

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Poster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

"Killing the Fat Man: Episode 6" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"CrossFit for Hope" workout Promo - video [wmv] [mov] [HD mov]

Thursday 120503

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 111214.

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Neil Amonson.

Regional Preview: Week 4, May 18-20, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Andrew Bueno - video [wmv] [mov] [HD mov]

"Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education."
- Mark Twain

Wednesday 120502

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to 080914.

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How could this athlete improve her setup position while preparing to go overhead?

"Fight For Form" with Shane Sweatt - video [wmv] [mov]

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

Tuesday 120501

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 110821.

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Sarah Wilson.

"Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 3, May 11-13, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Chris Martirano - video [mov] [wmv] [HD mov]

"An infallible method of making fanatics is to persuade before you instruct."
- Voltaire