For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

"City of Broad Shoulders" with CrossFit Chicago, CrossFit Journal preview video [wmv] [mov]

The Regional Update 1.3 - video [wmv] [mov]

Sean Douglas on stand up paddleboarding - video [wmv] [mov]

"Never cut what you can untie."
- Joseph Joubert

Rest Day

"The Disposable Heroes Project WOD" with Brad McKee, CrossFit Journal preview video [wmv] [mov]

The Regional Update 1.2 - video [wmv] [mov]

"Outside 90" with Tony Blauer - video [wmv] [mov]

Johannes Brahms, Piano Quintet in Fm, 4th mvmt.

Herman Melville - Shiloh: A Requiem (April 1862).

"The Price" by Victor Juhasz, Drawger.

Post thoughts to comments.

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Compare to 100717.

The Regional Update 1.1

"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

CrossFit Scottsdale manages growth - video [wmv] [mov]

"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
- Greg Glassman

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

Post time to comments.

"If I Just Would Have Done CrossFit" with John Stone, CrossFit Journal preview video [wmv] [mov]

Quick Highlights of the Australia Regional: Day 1 - video [wmv] [mov]

The future of the CrossFit Sport Series - video [wmv] [mov]

War Dog 1 and War Dog 2, Foreign Policy.

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]

Turbo pull-ups with Dan Bailey - video [wmv] [mov]

"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard

Rest Day

"Working the Olympic Lifts at CrossFit Longevity" with John Van Every, CrossFit Journal preview video [wmv] [mov]

The Update: Week 9.

Mikko Salo at SEALFIT and the Arnold by Rogue Fitness - video [wmv] [mov]

Edward Elgar, Nimrod from Enigma Variations

William Blake - A Poison Tree.

CHAMP and ACSM discuss high intensity fitness programs for military application.

Post thoughts to comments.

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

Compare to 110212.

"SEALFIT Part 9" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

CrossFit Kids relay game - video [wmv] [mov]

"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."
- Theodore Roosevelt

Five rounds for time of:
Swim 50 meters
25 Push-ups

Michael Giardina 10:12. Post time to comments.

"Reebok: Building a CrossFit Community", CrossFit Journal preview video [wmv] [mov]

Another look at Infant Swimming Resource and CrossFit Kids - video [wmv] [mov]

CrossFit Fort Bragg on today's WOD - video [wmv] [mov]

How to Pack Smart for a Trip.

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

"Coaches Prep Course: Group Programming" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Valley CrossFit on today's WOD - video [wmv] [mov]

"Discipline is the bridge between goals and accomplishment."
- Jim Rohn

Rest Day

"I Am CrossFit Challenge" at Atlas CrossFit, CrossFit Journal preview video [wmv] [mov]

"No Rep" with Dan Bailey and Oscar Bailey - video [wmv] [mov]

Richard Strauss, French Horn concerto no.1.

Stephen Crane - The Open Boat.

"Ron Gutman: The hidden power of smiling", TED Talks.

Post thoughts to comments.

Run 1 mile

Post time to comments.

"The Yoke with Dave Castro", CrossFit Journal preview video [wmv] [mov]

"Sherwood Chronicles: Community Part 7", CrossFit Journal preview video [wmv] [mov]

"Training With Pros" at CrossFit Miami Beach - video [wmv] [mov]

"To conquer fear is the beginning of wisdom."
- Bertrand Russell

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

Kristan Clever 14:13. Post time to comments.

Weighted pull-ups 2-2-2-2-2-2-2 reps

Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lb BW.
Post loads and body weight to comments.

"Winning the Open: Part 2" with Dan Bailey, CrossFit Journal preview video [wmv] [mov]

The Update: Week 8.

"The Best Shape of My Life Nutrition Challenge" with CrossFit Verve, CrossFit Journal preview video [wmv] [mov]

"The Photo" with Kent Stamey - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
- Thomas A. Edison

Rest Day

"Winning the Open: Part 1" with Dan Bailey, CrossFit Journal preview video [wmv] [mov]

"Accomplishment of a 10-Year Goal" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

"Sir Charles of CrossFit: Part 2" with Charles Barkley, CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Sport Series WOD-SUP Event - video [wmv] [mov]

Antonio Vivaldi, Mandolin Concerto, 1st mvmt, 2nd mvmt, 3rd mvmt.

Guy de Maupassant - The Gamekeeper.

"The 'Education' Mantra" by Thomas Sowell, National Review.

Post thoughts to comments.

Thruster 2-2-2-2-2-2-2

Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs.
Kristan Clever 145-155-160-165-165-150lbs.
Katie Hogan 145-155-165-175-180-180lbs.
Post load(s) to comments.

"CrossFit Endurance: Intro to Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov]

"Advanced Handgun Tips: Indexing from Target to Target" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Tommy Hackenbruck by Reebok - video [wmv] [mov] [HD mov - Download Only]

WOD Demo with Kristan Clever and Katie Hogan - video [wmv] [mov]

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

"Do not go where the path may lead, go instead where there is no path and leave a trail."
- Ralph Waldo Emerson

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Ken Gall 9 rounds + 3 push press, Lucas Brainerd 7 rounds.
Post rounds completed to comments.

"The Purpose of CrossFit: Parts 1-2" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"Sir Charles of CrossFit" with Charles Barkley, CrossFit Journal preview video [wmv] [mov]

Coach Mike Burgener on aggression by Again Faster Equipment - video [wmv] [mov]

Ken Gall and Lucas Brainerd on today's WOD - video [wmv] [mov]

"Rate Of Uninformed Conversations About Navy SEALs Skyrockets", the Onion.

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Post time to comments.

"I Am Not Breast Cancer" with Liz Anderson, CrossFit Journal preview video [wmv] [mov]

Jeff Martone on kettlebell competition training - video [wmv] [mov]

"It is the nature of the wise to resist pleasures, but the foolish to be a slave to them."
- Epictetus

Rest Day

"Longevity With CrossFit" with Jeff Tincher, CrossFit Journal preview video [wmv] [mov]

"The Man Test: Aspen Wall Ball Game" - video [wmv] [mov]

Sergei Rachmaninoff, Prelude Op. 23 No. 5.

Emily Bronte - Anticipation.

"The Waterboarding Trail to bin Laden" by Michael Mukasey, The Wall Street Journal.

Post thoughts to comments.

"CrossFit Total"

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

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.

Compare to 110116.

"Taking on the CrossFit Open: Part 6", CrossFit Journal preview video [wmv] [mov]

"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv] [mov]

Highlights from "Helen Meets Grace", Mammograms In Action fundraiser - video [wmv] [mov]

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
- Sam Ewing

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Keegan Martin (age 17) 7 rounds + 5 MU, Kristan Clever 7 rounds, Kevin Montoya 7 rounds, Jake Cutting 6 rounds + 6 MU, Rebecca Voigt 5 rounds, Philip Lamborn (age 17) 5 rounds.
Post rounds completed to comments.

"The Story of Longevity: Parts 1-2" with John Van Every, CrossFit Journal preview video [wmv] [mov]

Update on the Open: Week 7.

Lauren Orlando learns to dirt bike - video [wmv] [mov]

"Water-Propelled Jetpack Makes a Splash" by Nic Halverson, Discovery News.

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Dave Lipson 9:03, Kristan Clever 14:04 (135lb OHS, 40lb dbs).
Post time to comments.

"Starting Striking: Bag Basics" with George Ryan, CrossFit Journal preview video [wmv] [mov]

"Rhabdo Ben" - video [wmv] [mov]

"Great men are rarely isolated mountain peaks; they are the summits of ranges."
- Thomas W. Higginson

Rest Day

"SEALFIT Part 8" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

Coach Mike Burgener on the rack position by Again Faster Equipment - video [wmv] [mov]

Bela Bartok, Piano Concerto No. 1, 1st Mov., 2nd Mov., 3rd Mov.

Ambrose Bierce - The Affair at Coulter's Notch.

"A Quantitative Test of Hamilton's Rule for the Evolution of Altruism" by Markus Waibel, Dario Floreano and Laurent Keller.

Post thoughts to comments.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Kim Malz 9 rounds + 4 pull-up (16lb ball, 1.5pood). Post rounds completed to comments.

"Setting the Tone" with Kent Stamey, CrossFit Journal preview video [wmv] [mov]

"Quick CrossFit Kids Games: Farmers and Lumberjacks" - video [wmv] [mov]

"Go as far as you can see; when you get there, you'll be able to see farther."
- J. P. Morgan

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Post time to comments.

"Tanya's Nana" CrossFit Journal preview video [wmv] [mov]

"To Gain Or Not To Gain" with Louie Simmons - video [wmv] [mov]

"Navy SEAL honored with warship bearing his name" for Lieutenant Michael Murphy.

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).
Post time to comments.

"The Back Kip or Backward Roll on the Rings" with Dusty Hyland, CrossFit Journal preview video [wmv] [mov]

"Mark Divine on Hypothermia" by Rogue Fitness - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

"Be a yardstick of quality. Some people aren't used to an environment where excellence is expected."
- Steve Jobs

Rest Day

"The Reebok CrossFit Open in Their Own Words: Week 6" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"CrossFit at 63" with Jean Tordella, CrossFit Journal preview video [wmv] [mov]

"Bumper Plates, 2011 CrossFit Games and What Is Your Max Bench Press" with Dave Castro - video [wmv] [mov]

Maurice Ravel, Tzigane.

Matthew Arnold - The Future.

Watch "Richard St. John's 8 Secrets of Success", TED.

Post thoughts to comments.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Michael Winchester 10:13, Lance Cantu 10:16.
Post time to comments.

Compare to 100202.

While the CrossFit Games site is in update mode check out our Facebook Page and YouTube Channel.

Update on the Open: Week 6.

"CrossFit Kids With Tanya Wagner", CrossFit Journal preview video [wmv] [mov]

"Strength and Endurance Tool" with Jeff Martone - video [wmv] [mov]

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
- Thomas Jefferson

Front Squat 5-5-5-5-5 reps

Dave Lipson: 405, 415, 425, 430, 435lbs.
Post loads to comments.

Compare to 090109.

"Taking on the CrossFit Open: Part 5", CrossFit Journal preview video [wmv] [mov]

"Annie Comes to Mike's Gym: Part 2" with Coach Mike Burgener and Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

"Working the Hollow Rock Position" with Jeff Tucker by Again Faster Equipment - video [wmv] [mov]

Highlights from the CrossFit Sports Series MOTO X Event - video [wmv] [mov]

"The Really Smart Phone" by Robert Lee Hotz, The Wall Street Journal.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks 7:23 (45lbs, age 12).
Post time to comments.

Compare to 080725.

Drowning, Wikipedia.

75 Drowning and Near-Drowning Incidents in 15 Weeks, Fox News.

Rest Day

"Pose Method: Concept Model Method" Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

Julie Foucher by Reebok - video [wmv] [mov] [HD mov - Download Only]

Johann Sebastian Bach, Concerto for Two Violins in D minor.

Ernest Hemingway - The Short Happy Life of Francis Macomber.

"Do the Work" by Steven Pressfield.

Post thoughts to comments.

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Austin Malleolo 16:30, Chad Wittman 16:43.
Post time to comments.

"No More Fat Guy: A Story of Hard Work" with John Daly, CrossFit Journal preview video [wmv] [mov]

"The Man Test: Slosh Pipe" - video [wmv] [mov]

"Cutting Bell Peppers" with Nick Massie - video [wmv] [mov]

"Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success."
- Dale Carnegie