Rest Day

Don't Eliminate CrossFit Movements As You Age (Do This Instead)

Fitness advice tells you to eliminate exercises as you age — first this movement, then that one, gradually restricting yourself until you're doing nothing at all. But the real risk isn't getting hurt doing a deadlift at 60; it's being 75 and unable to pick up your grandchild because you haven't practiced that pattern in 15 years.

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Rest Day

Read: “If” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you, But make allowance for their doubting too;
If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone,
And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

Post bike type and total distance to comments.

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Scaling:
These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:
5 rounds for max distance of: Bike 1 minute Rest 1 minute

Rest Day

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"Two more major industry players part ways with GMA," Politico.

Post thoughts to comments.

Hollywood

For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km

Post time to comments.

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Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.

He is survived by his wife, Kate; and sons, Jake and Billy.

Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups

Post rounds completed to comments.

"A Theoretical CrossFit Model for Professional Baseball Players" - CrossFit Journal [article]

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 130202.

Memorial Day Hurt by Hilary Achauer - CrossFit Journal article [pdf]

Westwood - Rick Ross losing weight #RossFit, YouTube.

Rest Day

"From Crunches to Climax" by Emily Beers, CrossFit Journal article [pdf]

"Physical Fitness of Young Chess Players" by Agnieszka Fornal-Urban, Anna Keska

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.

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

Rest Day

"Training With Champions: Parts 1 and 2" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

The Home Gym with Wyatt Fairchild - video [wmv] [mov]

Franz Schubert - Sonata in D.

Robert Frost - An Old Man's Winter Night.

"Class Warfare Hurts Growth" by David Malpass, Forbes.

Post thoughts to comments.

Rest Day

Infant Swim Resource and CrossFit Kids thank you, the CrossFit community, for raising $600,000!

"For Competition and Community: CrossFit Bellevue" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

"Grant Writing for Kids Programs" by Lura Poggi, and the "Power a Bright Future Grant", CrossFit Journal video [wmv] [mov]

Home Gym with Rob Hole - video [wmv] [mov]

Maurice Ravel, String Quartet in F Part 1, Part 2, Part 3, Part 4.

James Joyce - Eveline.

"Cali to Business: Get Out!" by Steven Malanga, City Journal.

Post thoughts to comments.

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

Compare to 101219.

"Westside Barbell Speed Bench Day" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Mental Toughness" with Matt Hasselbeck - video [wmv] [mov]

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

From the Vault:
"Burgeners Do Grace", May 2009 - video [wmv] [mov]
"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv] [mov]

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

Rest Day

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv] [mov]

Dmitri Shostakovich, Piano Quintet Op. 57.

Charlotte Bronte - Regret.

Watch "Stanley McChrystal: Listen, learn ... then lead", TED Talks

Post thoughts to comments.

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.

"Coaching the Muscle-up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"The Kipping Pull-up" with Nadia Shatila by Again Faster Equipment - video [wmv] [mov]

"The harder I practice, the luckier I get."
- Gary Player

Run 5K

Post time to comments.

Compare to 110816.

"Transforming an NFL Quarterback" with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

"Design-Build-Teardown-Repeat" by Rogue Fitness - video [wmv] [mov]

WOD Demo with the CrossFit Media Team - video [wmv] [mov]

"I am always doing that which I cannot do, in order that I may learn how to do it."
- Pablo Picasso

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090802.

"International Dining" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

"Revisiting Combat Outpost Reilly" by CJ Chivers, The New York Times.

"What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent's pressure and the temporary failures."
- Vince Lombardi

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

"Max Effort Clean and Jerk:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"The Magnificent Seven" from OutlawCrossFit - video [wmv] [mov]

Rob Orlando does the Bear with 200lbs - video [wmv] [mov]

"Children have never been very good at listening to their elders, but they have never failed to imitate them."
- James Baldwin

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

"Skill Transfer Exercises:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

Highlights from the Ontario Sectionals - video [wmv] [mov]

Singing 'rewires' damaged brain by Victoria Gill, BBC News.

Rest Day

"High Hang Snatch:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

Day 2 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

David Morgan breaks a "World CrossFit Record" [sic] - YouTube

Read "Strong Circulation" by Geoffrey Norman, the Wall Street Journal.

Post thoughts to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090317.

Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910)

Rest Day

Rob Orlando, Hybrid Athletics , Workout - video [wmv][mov]

"A Wii Workout: When Videogames Hurt" by Jamin Warren - Wall Street Journal

Post thoughts to comments.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 050907.

Rest Day

CrossFit Certification Seminar, Golden Colorado - Fran [Windows Media Player] [Quicktime]

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

• Greg Glassman

Rest Day

Max and the Thomas Inch Dumbbell [real media player]

Rest Day

Rest Day

Bachar ladder [MPEG] [real media player] [windows media player]

Rest Day

Cargo Net
[real media] [MPEG] [windows media player]

Rest Day

Josh Everett's 155 kg Clean and Jerk. [windows media player] [real media player] [MPEG]

Complete as many rounds in twenty minutes as you can of:
95 pound Snatch, 5 reps
3 Muscle-ups

Post rounds and fractions of rounds completed to comments.

Captain Drew, �Rage Ball� (slam, clean, wall, repeat), with 20-pound ball D-ball and ten-foot target. Real Media Player

For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

Post time to comments.

Josh Everett vs Greg Amundson for Fran's affections. Real Media Player - Windows Media