Friday, February 5, 2016

Rest Day


Jan Mikolajczak, Es Vedrà, Spain.

"Patti: A Journey Toward Wellness" - CrossFit Journal [video]

"Free The Nipple?" The New York Times.

Post thoughts to comments.

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Thursday, February 4, 2016

4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps

Post time to comments.


CrossFit Dux.

"A Hell of a Hip Extension in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]

"Squat Better Today" - CrossFit Journal [article]

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Wednesday, February 3, 2016

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

Post loads to comments.


Karen DiFiore at CrossFit 1812.

"Arm Bar Stretch" from the CrossFit Kettlebell Trainer Course - [video]

"...And Fitness For Life" - [article and video]

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Tuesday, February 2, 2016

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.

Post time to comments.


Jeremiah Six at Roanoke Valley CrossFit.

Emily Bridgers, Katrin Davidsdottir and Stacie Tovar do today's workout - [video]

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Monday, February 1, 2016

Rest Day


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CrossFit Level 1 Certificate Courses: CrossFit Downtown Atlanta, Rainier CrossFit, CrossFit SS (South Side), CrossFit Ranch, Iron Oak CrossFit, CrossFit Columbus, CrossFit Alaska, CrossFit Little Hell, CrossFit Getafe Capital Sur, CrossFit 4TP, CrossFit Bogota, Reebok CrossFit PTY.
CrossFit Level 2 Certificate Courses: CrossFit Garden City, CrossFit Hawaii, CrossFit Col, Reebok CrossFit Officine, CrossFit Auckland, CrossFit Singapore.
CrossFit Competitor Trainer Courses: Myleo CrossFit, CrossFit Amsterdam.
CrossFit Kids Course: CrossFit Mayhem.

"Exercise Is Medicine: Imprecision and Impracticality" - CrossFit Journal [article]

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Sunday, January 31, 2016


Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.


U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

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Saturday, January 30, 2016

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 150530.


Ella at 5280 CrossFit.

"The Pullover" with Emily Bridgers - [video]

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