Rest Day

"Jon Stewart. War Criminals & The True Story of the Atomic Bombs" - Pajamas TV

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 080409.

CrossFit Simi Valley - video [wmv] [mov]

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090412.

CrossFit Kids with Eric Oconnor, CrossFit Park City - video [wmv] [mov]

Lunchtime Snatching Session with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090128.

2009 CrossFit Games Rocky Mountain Regionals Women's Competition - video [wmv] [mov]

Rest Day

Shoulder Impingement Checklist by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

CrossFit Copenhagen - video [wmv] [mov]

Benjamin Zander on Music and Passion - Ted.com

Post thoughts to comments.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090303.

Grace and CrossFit RRG - video [wmv] [mov]

Run 5 K

Post time to comments.

Compare to 090408.

"The Squat: Actively Maintained Lumbar Support", Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

CrossFit Heros - video [wmv] [mov]

"CrossFit Total"

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

Post total to comments.

Compare to 0900410.

"Running as a Skill" with Brian Mackenzie by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

"The Clean and Jerk" by Mike Burgener - video [wmv] [mov]

"Kipping" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

"In Attics and Closets, 'Biohackers' Discover Their Inner Frankenstein" by Jeanne Whalen - The Wall Street Journal

Post thoughts to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CrossFit Level 2 Certification Seminar: Demonstration - video [wmv] [mov]

Kristine Reinking, 2009 CrossFit Games Rocky Mountain Regional Qualifier - video [wmv] [mov]

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

"Explosive Knees" by Tony Blauer - video [wmv] [mov]

"Sticking Points" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

Jeremy Thiel on the CrossFit Games Part 2 - video [wmv] [mov]

Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up - video [wmv] [mov]

Rest Day

The Boz and Todd Experience, Episode 3 Part 2, CrossFit Journal Preview - video [wmv] [mov]

"On Poetry in General" by William Hazlitt

"The Sentence is a Lonely Place" by Gary Lutz

Post thoughts to comments.

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 060722.

Matt Chan, 2009 CrossFit Games Rocky Mountain Regional - video [wmv] [mov]

Zone Chronicles by Pat Sherwood, CrossFit Journal Preview - video [wmv] [mov]

Keith Zeier finished the 100 mile Ultra marathon in 31 hours and raised over $46,000 for the Special Operations Warrior Foundation.

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

"Return to the Catch" by Angela Hart, Concept 2 - video [wmv] [mov]

Josh Everett, 2009 CrossFit Games - video [wmv] [mov]

2009 CrossFit Games Regional Qualifiers: Northwest, Rocky Mountain, Midwest and Africa

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080508.

Long Distance Race Recovery by Carl Borg, CrossFit Running and Endurance Sports Training Seminar by CrossFit Again Faster - video [wmv] [mov]

[

Rest Day

Over 250 affiliates and 300 trainers have combined to support the CrossFit Risk Retention Group. Join them in the final push to create protection for our community and our profession.

"How David Beats Goliath" by Malcolm Gladwell - The New Yorker

Post thoughts to comments.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090331.

Please join us in sponsoring Keith Zeier, a wounded veteran and Reconnaissance Marine, in running the Keys 100, a 100 mile ultramarathon. Keith is running as a fundraiser for the benefit of the Special Operations Warrior Foundation.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090209.

"Bad" CrossFit Training, Greg Glassman, 2009 CrossFit Affiliate Gathering - video [wmv] [mov]

"The Kettlebell Swing" with Jeff Martone, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

"Teaching a Group to Squat" by Pat Sherwood, CrossFit Journal Preview - video [wmv] [mov]

Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv] [mov]

2009 CrossFit Games Affiliate Cup Registration Opens Monday, May 11th

Promise Academy Charter Schools - Harlem Children's Zone

"The Harlem Miracle" by David Brooks - The New York Times

Post thoughts to comments.

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090203.

The Boz and Todd Experience, Episode 3 Part 1, CrossFit Journal Preview - video [wmv] [mov]

2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv] [mov]

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

"A Unification of Health and Fitness" by Greg Glassman, 2009 CrossFit Affiliate Gathering, CrossFit Journal Preview - video [wmv] [mov]

"Fran is in your Kitchen" by Melissa Mulligan, CrossFit Performance

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

"Burgeners do Grace" by CrossFit by Overload - video [wmv] [mov]

2009 NorCal Regional Qualifiers Men's Finals, CrossFit Games Preview - video [wmv] [mov]

Rest Day

Andy Petranek, CrossFit Los Angeles, on
CrossFit RRG by CrossFit by Overload - video [wmv] [mov]

Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

"How Room Designs Affect Your Work and Mood" by Emily Anthes - Scientific American

Post thoughts to comments.

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

"No Risk Retention Group, No Reward" by Mike Warkentin, CrossFit Journal

"Headlock Defense" by Tony Blauer - video [wmv] [mov]

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 090319.

Todd Widman Q&A on The CrossFit Risk Retention Group - video [wmv] [mov]

"Catching up with Annie Sakamoto", 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090325.

Dan MacDougald on the CrossFit RRG, CrossFit Radio Weekend Edition [mp3]

Carey Kepler by CrossFit Again Faster, 2009 CrossFit Games Hell's Half Acre Regional Qualifier - video [wmv] [mov]

Jocelyn Forest, 2009 CrossFit Games NorCal Regional Qualifiers, Day 1 - video [wmv] [mov]

Rest Day

Also this weekend - The CrossFit Games Regional Qualifiers Canada West, the CrossFit Games Regional Qualifier NorCal, and the CrossFit Games Regional Qualifiers Hell's Half Acre.

Dale Saran on CrossFit RRG by CrossFit Again Faster - video [wmv] [mov]

"Wattage Drill" with Bruce Kocher, Concept 2, CrossFit Journal Preview - video [wmv] [mov]

"My Manhattan Project" by Michael Orinski - New York Magazine

"Musings on Structural Changes to the Financial Systems" - Naked Capitalism

Post thoughts to comments.

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

American Society of Exercise Physiologists Presentation by Greg Glassman, CrossFit Journal

Thank you to the 26 affiliates and 45 trainers who have joined up with the CrossFit Risk Retention Group this week in support of our community and profession.