Tuesday 120731

Rest Day

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Children's drown prevention is an initiative of CrossFit Kids.

"The Founder's Views Part 2: Helping Affiliates" with Greg Glassman, free CrossFit Journal video [wmv] [mov] [HD mov]

"The Best Gym For Startups: CrossFit" by Gregory Ferenstein, Tech Crunch.

Katt Williams on Haters

Al Pacino's explicit rant from Devil's Advocate

Monday 120730

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Post time to comments.

Compare to 101015.

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CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit TNT, CrossFit Southie, CrossFit Max Effort, CrossFit Charlotte, CrossFit St Paul, CrossFit Reebok Nuernberg, CrossFit NZ.
CrossFit Kid's Course: CrossFit Atlanta.

"The CrossFit Experience With Jeff Martone" CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Josh Elmore - video [wmv] [mov] [HD mov]

CrossFit RRG Commercial - video [wmv] [mov] [HD mov]

Sunday 120729

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 100626.

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Chief Master Sgt. Al Schneider, Eglin Air Force Base, Florida.

"Simple Nutrition: Part 5" with E.C. Synkowski Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. "
-Andre Maurois

Saturday 120728

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

Post time to comments.

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Comment on this position for a split snatch during the CrossFit Games Track Triplet Event.

"Headed to the Olympics: Erin Cafaro" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

CrossFit Makes People Better Commercial - video [wmv] [mov] [HD mov]

Friday 120727

Rest Day

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Dallin Frampton, Dzendereni, Kenya.

"CrossFit Kids' Culture" with Jeff and Mikki Lee Martin, free CrossFit Journal video [wmv] [mov] [HD mov]

"The Sport of CrossFit" - video [wmv] [mov] [HD mov]

Thursday 120726

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Post time to comments.

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Dana Blaney.

"Coaching Fran" with Miranda Oldroyd - video [wmv] [mov] [HD mov]

CrossFit Journal Balloon Muscle-up Commercial - video [wmv] [mov] [HD mov]

WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov]

Wednesday 120725

Push Press 2-2-2-2-2-2-2 reps.

Post loads to comments.

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Chief Vassallo and Senior Chief Guza, Coast Guard Cutter Sherman.

2012 Reebok CrossFit Games Summary - video [wmv] [mov] [HD mov]

"The Gymnastics Tool Bag of Warm-Ups: Part 2" CrossFit Journal preview video [wmv] [mov]

WOD Demo with Golden State CrossFit - video [wmv] [mov] [HD mov]

Tuesday 120724

"Ship"

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

Post time to comments.

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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

WOD Demo with Ute CrossFit East Draper by Again Faster Equipment - video [wmv] [mov] [HD mov]

Monday 120723

Rest Day

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CrossFit Level 1 Certificate Courses: CrossFit Wilmington, Alamo CrossFit, Maverick CrossFit, Norcal CrossFit, Atlas CrossFit, CrossFit Morristown, CrossFit Twente, CrossFit Brisbane, CrossFit Tuluka.
CrossFit Coach's Prep Course: Reebok CrossFit One.
CrossFit Kid's Course: CrossFit King of Prussia.

"The Founder's Views Part 1: The Affiliate Model" with Greg Glassman, free CrossFit Journal video [wmv] [mov] [HD mov]

"The Fittest Crowd on Earth" - video [wmv] [mov] [HD mov]

Sunday 120722

2012 Reebok CrossFit Games Chipper

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

Post time to comments.

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Capital City CrossFit.

"Simple Nutrition: Part 4" with E.C. Synkowski by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Men's Chipper Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

"Defeat is not the worst of failures. Not to have tried is the true failure."
-George Edward Woodberry

Saturday 120721

Front squat 2-2-2-2-2-2 reps

Post load(s) to comments.

Compare to 111225.

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Maintaining a stable core makes the handstand push-up more efficient.

"CrossFit Striking: Power-Development Drills" with George Ryan, CrossFit Journal preview video [wmv] [mov] [HD mov]

2RM Front Squats from the Team Competition at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Friday 120720

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

Post time to comments.

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Tommy Hackenbruck, "Karen" portion of "The Girls" Event.

"Jacinto Bonilla Learns the Split Snatch" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

Sarah McCormick on today's WOD at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Thursday 120719

Rest Day

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SAT Prep. Course, CrossFit King of Prussia.

"Why Fitness Franchises Are Not a Problem" with Coach Glassman at the CrossFit Tour, Copenhagen - video [wmv] [mov] [HD mov]

Spirit of The Games Winner: Deborah Cordner Carson - video [wmv] [mov] [HD mov]

Wednesday 120718

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 120102.

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Rich Froning and Matt Chan, Track Triplet Event

The Affiliate Cup Champions, Ute CrossFit - video [wmv] [mov] [HD mov]

WOD Demo at The CrossFit Experience, with Kelly Starrett - video [wmv] [mov] [HD mov]

Women's "Fran" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

"Errors of opinion may be tolerated where reason is left free to combat it."
-Thomas Jefferson

Tuesday 120717

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post time and load to comments.

Compare to 110819.

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Annie Thorsdottir, Rope-Sled Event.

"Three Aussie Trainers" with Doug Armstrong, Brett Fforde and Drummond Williamson, CrossFit Journal preview video [wmv] [mov]

The Champion, Rich Froning - video [wmv] [mov] [HD mov]

The Champion, Annie Thorsdottir - video [wmv] [mov] [HD mov]

WOD Demo at The CrossFit Experience, with Coach Burgener - video [wmv] [mov] [HD mov]

Men's "Isabel" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Monday 120716

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 120119.

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2012 Reebok CrossFit Games Winners.

"Simple Nutrition: Part 3" with E.C. Synkowski by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo at The CrossFit Experience - video [wmv] [mov] [HD mov]

Women's "Elizabeth" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Sunday 120715

Rest Day

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CrossFit Kids at the CrossFit Games.

"Christian's Story" with Shauna Quintero, free CrossFit Journal video [wmv] [mov] [HD mov]

Watch the CrossFit Games Live on ESPN3 and on the Spectator Stream.

Saturday 120714

For time:
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep

Post time to comments.

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CrossFit Kilo, Big Bob Event.

Watch the CrossFit Games Live on ESPN3 and on the Spectator Stream.

"The Best Running Shoe" with Doug Katona, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Marston Sawyers and Cara Hipskind - video [wmv] [mov] [HD mov]

Friday 120713

2012 Reebok CrossFit Games Track Triplet

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

Post time to comments.

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Julie Foucher, Camp Pendleton Obstacle Course

"Jumping Position" with Coach Burgener by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila - video [wmv] [mov] [HD mov]

Thursday 120712

2012 Reebok CrossFit Games Clean Ladder

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

Begin with 245 pounds and add 10 pounds every 30 seconds (or scale as needed). The workout is finished when you cannot complete the clean within the time limit.

Rob Orlando 315lbs, Katie Hogan 230lbs, Brooke Ence 205lbs.
Post loads completed to comments.

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Pendleton 2 Event at the surprise early start of the 2012 Reebok CrossFit Games, U.S. Marine Corps Base Camp Pendleton.

"The Gymnastics Tool Bag of Warm-Ups: Part 1" CrossFit Journal preview video [wmv] [mov]

WOD Demo with Rob Orlando and Katie Hogan - video [wmv] [mov] [HD mov]

Wednesday 120711

Rest Day

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Isabelle Leclerc, Laura Hill, Andrea Scheer-Hennings, Susan Campbell.

"Biggest Loser Contestant Goes CrossFit" with Courtney Rainville and Jason Speck, free CrossFit Journal video [wmv] [mov] [HD mov]

"Mental Toughness" with Rich Froning and Dan Bailey - video [wmv] [mov] [HD mov]

Tuesday 120710

For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. Post time to comments.

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Athlete Village, 2012 Reebok CrossFit Games.

"The Quick Release Method" with Shane Farmer, by Again Faster Equipment - video [wmv] [mov] [HD mov]

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

Monday 120709

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 100903.

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CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Refinery, CrossFit BGI, CrossFit Strong, CrossFit Takeover, CrossFit Atlanta, CrossFit Costa Mesa, CrossFit Colosseum, CrossFit Vienna, CrossFit SAP.

"Simple Nutrition: Part 2" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tyson Oldroyd and Matt Bischel - video [wmv] [mov] [HD mov]

Sunday 120708

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 120126.

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Kandahar Province, Afghanistan.

"Coaching the Positive" with Ben Bergeron, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

"Always bear in mind that your own resolution to succeed is more important than any other."
-Abraham Lincoln

Saturday 120707

Rest Day

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Dzendereni, Kenya.

"It Makes a Village" by Dallin Frampton - free CrossFit Journal article [pdf]

"Myth Of The Boogie Man" with Coach Glassman at the CrossFit Tour, Copenhagen - video [wmv] [mov] [HD mov]

Friday 120706

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

Post time to comments.

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In what way can this position be improved?

"Joint Mobility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Boat Shed - video [wmv] [mov] [HD mov]

Thursday 120705

Overhead squat 5-3-3-3-1-1-1-1-1 reps

Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.
Post loads to comments.

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2012 Southern California Regionals.

"Kettlebell Clean Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Rory McKernan - video [wmv] [mov] [HD mov]

Wednesday 120704

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Post time to comments.

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U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

WOD Demo with Jonathan Glancy - video [wmv] [mov] [HD mov]

Tuesday 120703

Rest Day

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CrossFit Kids supports Infant Swimming Resource.

"Building an Artificial Pool Edge" with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Monday 120702

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

Post time to comments.

Compare to 110322.

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CrossFit Level 1 Certificate Courses: CrossFit Ethos, CrossFit X Factor, CrossFit Charlotte, CrossFit Roots, River North CrossFit, CrossFit Virtuosity, CrossFit Champions, CrossFit Centrum, Revolution X.
CrossFIt KidsCourses: CrossFit Brisbane.

"Simple Nutrition" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

"I not only use all the brains that I have, but all that I can borrow."
- Woodrow Wilson

Sunday 120701

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 081211.

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Matt Hathcock.

"CrossFit Kids Trainer Course: Teaching Tips" with Todd Widman, by Again Faster Equipment - video [wmv] [mov]

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