CrossFit's Workout Of The Day

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 090816.

"Transitioning CrossFit Movements into Elite Skills: Part 1" with Carl Paoli by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Coaches Prep Course: Macro-Micro-Macro" with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Miranda Oldroyd prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

CrossFit/USAW Open Will Stream Live For Free.

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.

Rest Day

"Amazing Grace: You Can Fight Cancer" through Barbells for Boobs, CrossFit Journal preview video [wmv] [mov]

"Weightlifting Mindset" for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

Ludwig van Beethoven, Sinfonia N. 6 in F Major Op. 68 "Pastorale".

"What You Pawn I Will Redeem" - Sherman Alexie.

"Boxing Lessons" by Gordan Marino, The New York Times.

Post thoughts to comments.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.

Compare to 100310.

"Worth the Weight?" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

"Mental Cues" for lifting at the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

From the Vault: Brendan Gilliam on today's WOD - video [wmv] [mov]

Someone said to Voltaire, "Life is hard." Voltaire replied, "Compared to what?"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Graham Holmberg 21 rounds plus 15 reps. Compare to 091105.

"Talk With a Tennis Legend" with Nick Bollettieri, CrossFit Journal preview video [wmv] [mov]

Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Austin Malleolo 455, Kevin Houston 418. Compare to 100713.

"Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Work Hard, Hard Work and Oxygen" with Graham Holmberg - video [wmv] [mov]

"Cutting Weight" for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

"We cannot become what we need to be, remaining what we are."
- Max Depree

Rest Day

"2010 Affiliate Cup Champions: The Events" with Team CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

Chris Spealler prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Johannes Brahms, Violin Concerto in D major.

John Wilmot - A Satire Against Mankind.

"Bionics" by Josh Fischman, National Geographic.

Post thoughts to comments.

Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.

Compare to 100303.

"Om and Holmberg", CrossFit Journal preview video [wmv] [mov]

Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov]

Jason Khalipa on today's WOD - video [wmv] [mov]

"Ten Rules of the Cheap Revolution" by Rich Karlgaard, Forbes.

Support the Fight Gone Bad 5 fundraising this Saturday.

"Nearly all men can stand adversity, but if you want to test a man's character, give him power."
- Abraham Lincoln

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.

Compare to 091001.

"Coaches Prep Course: Multi-Tasking" with Chris Spealler and E.C. Synkowski, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]

"CrossFit Troops Fight For Their Right to Curl Until They Hurl" by Katie Drummond, Wired.

"Michael"

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

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Compare to 091025.

"Combative Practical Shooting: Part 1" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

"Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov]

Fight Gone Bad 5 is this Saturday! - video [wmv] [mov]

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
- John Quincy Adams

Rest Day

"Positive Self-Talk: The Greatest Adaptation" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

Dave Lipson on the "Isabel-Off" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Joaquín Rodrigo, Concierto de Aranjuez, by John Williams Part 1, Part 2, Part 3.

F. Scott Fitzgerald - The Sensible Thing.

"What, Me Study?" by Melanie Kirkpatrick, The Wall Street Journal.

"Are Universities Worth It?" by Paul Johnson, Forbes.

"Employers Favor State Schools for Hires" by Jennifer Merritt, The Wall Street Journal.

"America's Best Colleges" by David M. Ewalt, Forbes.

"Top 20: Colleges That Offer Best Return on Investment" by Emmeline Zhao, The Wall Street Journal.

Post thoughts to comments.

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15
Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15
Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10
Rob Orlando 535/22, 475/14, 500/12, 500/13
Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13
Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7
Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6
Post loads and reps for each round to comments.

"Warm Up Like an Athlete" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]

"Graham Holmberg Talks Push-ups" - video [wmv] [mov]

WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

"Are Your Pants Lying to You? An Investigation" by Abram Sauer, Esquire.

"You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."
- Sir Edmund Hillary

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2
Post times to comments.

Compare to 100416.

"Tuna Cup and Broccoli Bowl" with Terry Shanahan, CrossFit Journal preview video [wmv] [mov]

At the 2010 CrossFit Games with Jessica Sharratt, Jen Cardella, Carey Kepler, Chyna Cho, Kristan Clever and Austin Begiebing - video [wmv] [mov]

Kristan Clever and Rebecca Voigt on yesterday's WOD, by CrossFit Again Faster - video [wmv] [mov]

"Military Fitness Gurus Tell Troops: You're Too Flabby For CrossFit" by Katie Drummond, Wired.

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Rob Orlando 2:44, Austin Malleolo 3:17, Graham Holmberg 3:41, Peter Egyed 3:54, Pat Sherwood 4:05, Mike McKenna 4:12, Kristan Clever 4:19 (115lbs), Heather Bergeron 5:29 (115lbs), Miranda Oldroyd 6:44 (115lbs).
Post time to comments.

"Dissecting Dave & Nadia: Part 3" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

WOD Demo with Miranda Oldroyd - video [wmv] [mov]

Rob Orlando and Mike McKenna on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Peter Egyed on today's WOD - video [wmv] [mov]

Pat Sherwood on today's WOD - video [wmv] [mov]

"Part of the beauty and much of the moral seriousness of sport derives from the severe justice of strenuous play in a circumscribed universe of rules that protect the integrity of competition. Records are worth recording, and worth striving to surpass, because they serve as benchmarks of excellence achieved under the pressure of competition."
- George F. Will

Rest Day

"The Bear-Hug Drill Revisited" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

Naval Re-Enlistment Ceremony at CrossFit by Overload with Marissa Mueller and Jon "Mouse" Hults - video [wmv] [mov]

Domenico Scarlatti, Sonata in D minor, K 141, by Martha Argerich.

Alfred, Lord Tennyson - Ulysses

"The Enduring Solitude of Combat Vets" by Sgt. Maj. Alan Farrell.

Post thoughts to comments.

"Kelly"

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

Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.

Compare to 100203.

"Redemption Year" with Elyse Umeda at the 2010 CrossFit Games, CrossFit Journal preview video [wmv] [mov]

Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov]

"'Khost to Coast' fundraiser for CIA families gets a boost", The Washington Post.

"Life can only be understood backwards, but it must be lived forward."
- Soren Kierkegaard

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Compare to 091211.

"Happy New Year?" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

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

Strategies for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Pat Sherwood 5:52, Dave Leys 6:38, Kim Malz 7:56 (95lb thruster, 32lb vest), Russ Malz 10:25. Post time to comments.

Compare to 070913.

"The Champ" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv] [mov]

From the Vault:
WOD Demo with Dave Leys - video [wmv] [mov]
WOD Demo with Greg Amundson - video [wmv] [mov]

"If you have accomplished all that you have planned for yourself, you have not planned enough."
- Edward Everett Hale

Rest Day

"USAW Movement Standards" for the 2010 CrossFit/USAW Weightlifting Open, CrossFit Journal preview video [wmv] [mov]

Obstacle course workout at CrossFit Santa Cruz - video [wmv] [mov]

Georg Philipp Telemann, Overture Suite for Flute and Orchestra in A minor.

Jean Giono - The Man Who Planted Trees.

"Extreme Hiring" by Nicole Perlroth, Forbes.

Post thoughts to comments.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.

"The Zone Chronicles: Post-Workout Nutrition Part 4" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

"Mic'd Up with Jeff Tucker" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Announcing the Live Webcast: CrossFit/USAW Open.

"High-intensity fitness programs to be reviewed", Marine Corps Times.

"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has"
- Epictetus

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.

"Fran"

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

Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments.

Compare to 100525.

"Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov]

WOD Demo with Miranda Oldroyd - video [wmv] [mov]

Graham Holmberg on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

Testing Fitness as Sport, CrossFit Journal

Spots are running out for the CrossFit/USAW Open!

"Trying to be number one and trying to do a task well are two different things."
- Alfie Kohn

Rest Day

"CrossFit Fort Vancouver: Athlete of the Month", CrossFit Journal preview video [wmv] [mov]

"What to Wear" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Frederic Chopin, Piano Sonata No. 2 by Vladimir Horowitz at the White House.

Amy Hempel - The Harvest

Watch "Life Lessons From An Ad Man" by Rory Sutherland, TED talks.

Post thoughts to comments.

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20" box), Kim Malz 22:44 (105lbs, 24" box). Post times to comments.

"Mic'd Up with Pat Sherwood" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Rory McKernan on the 100830 WOD, again - video [wmv] [mov]

"Counting Attempts" with Ursula Papandrea on the CrossFit/USAW Open.

"Bravery is the capacity to perform properly even when scared half to death."
- Omar Bradley

Overhead Squat 3-3-3-3-3 reps

Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments.

Compare to 090828.

"Skunkworks" with CrossFit Brand X, CrossFit Journal preview video [wmv] [mov]

Squatting below parallel with Adrian Bozman - video [wmv] [mov]

Jason Khalipa on today's WOD - video [wmv] [mov]

Kristan Clever on today's WOD - video [wmv] [mov]

Rebecca Voigt on today's WOD - video [wmv] [mov]

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

Rest Day

"CrossFit Fort Vancouver: Meet the Team" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

Hockey gear workout with Matt Baxter - video [wmv] [mov]

Johann Strauss II, Kaiser-Walzer

Henry Wadsworth Longfellow - The Ladder of St. Augustine

"The Web Is Dead. Long Live the Internet" by Chris Anderson and Michael Wolff, Wired.

Post thoughts to comments.

"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.

Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments.

Compare to 100218.

"The History of the USAW and Team CrossFit" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv] [mov]

From the vault:
WOD Demo with Gillian Mounsey - video [wmv] [mov]
WOD Demo with Nicole Carroll - video [wmv] [mov]

"The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one."
- Mark Twain

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.

Compare to 100331.

"The Zone Chronicles: Post-Workout Nutrition Part 3" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

225 pound Grace with Rob Orlando - video [wmv] [mov]

WOD Demo at CrossFit Atlanta - video [wmv] [mov]

James Hobart 305lbs on today's WOD - video [wmv] [mov]

Jason Khalipa 335lbs on today's WOD - video [wmv] [mov]

Dave Lipson 340lbs on today's WOD - video [wmv] [mov]

"Mining Human Behavior At MIT" by Andy Greenberg, Forbes.

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.

Compare to 090927.

"What To Expect: CrossFit-USAW Open" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov]

WOD Demo at CrossFit Atlanta - video [wmv] [mov]

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli