workout of the day

Sunday 100808

..

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB). Post rounds completed to comments.

"Pose Running: Pull vs. Push" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

The final heats of Individual Finals at the 2010 CrossFit Games:
Womens Heat 3 - video [wmv] [mov]
Mens Heat 3 - video [wmv] [mov]

Tony Blauer explains the S.P.E.A.R. System - video [wmv] [mov]

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

"A ship in harbor is safe--but that is not what ships were built for."
- Admiral Grace Hopper

Todd Widman at the 2010 Northwest Regionals.