"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 100712.

"2011 Chad Vaughn and Kendrick Farris Training Invitational" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"CrossFit 480 Tour" - video [wmv] [mov]

"If we all did the things we are capable of doing, we would literally astound ourselves."
-Thomas Alva Edison

Snatch 1-1-1-1-1-1-1 reps

Michael Giardina 250lbs, Chuck Carswell 250lbs, Pat Barber 242lbs.
Post loads to comments.

Compare to 110419.

"Anywherefit: Iceland With Blair Morrison", CrossFit Journal preview video [wmv] [mov]

WOD Demo with Pat Barber - video [wmv] [mov]

Michael Giardina and Chuck Carswell on today's WOD - video [wmv] [mov]

Ken Cutrer on today's WOD - video [wmv] [mov]

"Enough About Me. Now, About My Kids..." by Joe Queenan, The Wall Street Journal.

CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Post time to comments.

Compare to 110805.

This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 at its** NEW TIME** Wednesday, September 28, from 11pm-1am ET (8pm-10pm PT)

"Understanding Planche Strength" with Dusty Hyland, CrossFit Journal preview video [wmv] [mov]

"Stone Ladder" with Rob Orlando - video [wmv] [mov]

"Obstacles are those frightful things you see when you take your eyes off your goal."
- Henry Ford

Rest Day

"CrossFit Origins: An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"Shoulder Mobility" with Coach Mike Burgener - video [wmv] [mov]

Richard Strauss, French Horn Concert No. 2.

Oscar Wilde - We Are Made One with What We Touch and See.

"There Will Be Oil" by Daniel Yergin, The Wall Street Journal.

Post thoughts to comments.

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Adrienne Briggs 10 rounds + 6 wall ball (20" box, 14lb ball), Maggie Dabe 8 rounds + 8 toes to bar (20" box, 14lb ball), Laura Dziak 7 rounds + 7 wall ball (20" box, 14lb ball).
Post rounds completed to comments.

"Coaching Style With Joe DeGain", CrossFit Journal preview video [wmv] [mov]

"The Gauntlet" CrossFit Kids Teen Competition, October 16th, Ramona, California - video [wmv] [mov]

WOD Demo with CrossFit Fairfax - video [wmv] [mov]

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."
- Johann Gottfried Von Herder

Deadlift 3-3-3-3-3 reps

Austin Malleolo 525lbs, Spencer Hendel 525lbs, Cole Dick (age 15) 425lbs, Candice Ruiz 310lbs, Alyssa Ross (age 17) 300lbs.
Post loads to comments.

Compare to 110630.

"Stories From the 2011 Affiliate Gathering", CrossFit Journal preview video [wmv] [mov]

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

Candice Ruiz on today's WOD - video [wmv] [mov]

"Making A Difference", Fight Gone Bad 6 on NBC Nightly News.

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Rob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd).
Post time to comments.

WOD Demo with Rob Orlando - video [wmv] [mov]

Rest Day

"Handstand Virtuosity: Part 3" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

Home Gym with Karl Eagleman - video [wmv] [mov]

Wolfgang Amadeus Mozart, Quintet for Horn, violin, 2 viola and cello KV 407 Part 1, Part 2, Part 3.

Robert W. Service - The Rhyme Of The Remittance Man.

"Q&A: Edward Luttwak" by David Samuels, Tablet.

Post thoughts to comments.

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

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post time to comments.

Compare to 110731.

This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) - video [wmv] [mov]

"What Is CrossFit? An Interview with Fast Company Magazine: Part 1" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

From the Games Vault: Women's Triplet Sprint (today's WOD) - video [wmv] [mov]

"The Three Hundred Dollar Gym" with Coach Mike Burgener - video [wmv] [mov]

"Selling Illusions of Cleanliness" by Martin Lindstrom, The Wall Street Journal.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs.
Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs.
Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs.
James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs.
Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs.
Post reps for both exercises in all rounds.

Compare to 110415.

"Behind the Scenes: Part 8" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

CrossFit Kids at CrossFit Old Town complete Fight Gone Bad 6 - video [wmv] [mov]

WOD Demo with Austin Malleolo, Dave Lipson and James Hobart by Again Faster Equipment - video [wmv] [mov]

From the Vault: WOD Demo with Brendan Gilliam - video [wmv] [mov]

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."
- Kristian Kan

Rest Day

"The First to 300 Lb." with Karyn Marshall, CrossFit Journal preview video [wmv] [mov]

"Jeff Tucker and the High Ropes Course" from the Summer Affiliate Gathering - video [wmv] [mov]

Franz Liszt, Reminiscences de Don Juan.

Edgar Guest - Myself.

"What Job 'Training' Teaches? Bad Work Habits" by James Bovard, The Wall Street Journal.

Post thoughts to comments.

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

Max Mormont 400lbs, Spencer Hendel 330lbs, Josh Everett 325lbs, James Hobart 315lbs, Austin Malleolo 305lbs, Gillian Formaneck 154lbs.
Post loads to comments.

Compare to 101227.

"CrossFit Rowing Trainer Course: Technique" with Angela Hart, CrossFit Journal preview video [wmv] [mov]

Conclusion to Melissa Lopes and Eric McKenna's "Hair Vs Hair" competition for Fight Gone Bad 6 - video [wmv] [mov]

WOD Demo with Josh Everett and Jason Salyer - video [wmv] [mov]

WOD Demo with CrossFit Costa Mesa - video [wmv] [mov]

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

"The ladder of success is best climbed by stepping on the rungs of opportunity."
- Ayn Rand

"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.

James Hobart 429. Add your points and post them to comments.

Compare to 110409.

"The Position: Part 7 - The Ring Dip" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

CrossFit Affiliates commercial from the CrossFit Games on ESPN2 - video [wmv] [mov]

Leeanne Gedeon on Fight Gone Bad 6 - video [wmv] [mov]

"How to Use 'Myself' and Other Reflexive Pronouns", Quick And Dirty Tips.

Five rounds for time of:
35 Double-unders
Run 200 meters

Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz 6:04.
Post time to comments.

Compare to 050804.

"Behind the Scenes: Part 7" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Court McGee prepares for Friday's UFC Fight Night by Again Faster Equipment - video [wmv] [mov]

John Anderson's plans for Fight Gone Bad 6 - video [wmv] [mov]

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

"A mind that is stretched by a new experience can never go back to its old dimensions."
- Oliver Wendell Holmes, Jr.

Rest Day

"Handstand Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Burpee, Stone Carry, GHD Workout" with Matt and Cherie Chan - video [wmv] [mov]

Johann Sebastian Bach, Overture in the French style B.831 Part 1, Part 2, Part 3.

Anton Chekhov - The Beauties.

"How 9/11 Completely Changed Surveillance in U.S." by Ryan Singel, Wired.

Post thoughts to comments.

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Compare to 110730.

This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 14, from 8-10 EDT (5-7 PDT).

"CrossFit Verve Tour" with Matt Chan, CrossFit Journal preview video [wmv] [mov]

Melissa Lopes and Eric McKenna's "Hair Vs Hair" competition for Fight Gone Bad 6 - video [wmv] [mov]

"I quit being afraid when my first venture failed and the sky didn't fall down."
- Allen H. Neuharth

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs.
Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs.
Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
Jack Marks (age 13): OHS 85lbs, FS 115lbs, BS 145lbs.
Post loads to comments.

Compare to 110317.

"Gymnastics Warm-Up at the 2011 Summer Affiliate Gathering" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

Laurie Galassi bests the CrossFit Santa Clara "P-bar Man Test" - video [wmv] [mov]

WOD Demo with CrossFit New Zealand - video [wmv] [mov]

WOD Demo with Elyse Umeda - video [wmv] [mov]

Duncan Martin and Jack Marks on today's WOD - video [wmv] [mov]

"Sorry, Wrong In-Box" by Frank Bruni, The New York Times.

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).
Post time to comments.

"Behind the Scenes: Part 6" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Jerry Hill on Fight Gone Bad 6 - video [wmv] [mov]

WOD Demo with Jeremy Kinnick and Janece Katona by Again Faster Equipment - video [wmv] [mov]

"Excellence is not a skill. It is an attitude."
- Ralph Marston

Rest Day

"CrossFit Rowing Trainer Course: Analyzing the Force Curve" with Angela Hart, CrossFit Journal preview video [wmv] [mov]

Patriot CrossFit participates in 31 Heroes fundraiser - video [wmv] [mov]

Franz Schubert, No.9 "The Great" Mvmt 1, Mvmt 2, Mvmt 3, Mvmt 4.

Henry Wadsworth Longfellow - The Arrow and the Song.

"Winging It: America's Cup Racers Push the Sailboat to Its Limits" by Adam Fisher, Wired.

Post thoughts to comments.

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Dave Leys 15/6:55. Post Tabata score and mile time to comments.

Compare to 101223.

"CrossFit Being" with Jesse O'Brien, CrossFit Journal preview video [wmv] [mov]

"SEALFIT: Mikko's Anthem" by Rogue Fitness - video [wmv] [mov]

WOD Demo with Dave Leys - video [wmv] [mov]

WOD Demo with Paradiso CrossFit by Again Faster Equipment- video [wmv] [mov]

"You have to expect things of yourself before you can do them."
- Michael Jordan

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 101207.

"The Position: Part 6 - The Bar Dip" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

The Mountain Man Competition from the Summer Affiliate Gathering - video [wmv] [mov]

Matt Reinhard on Fight Gone Bad 6 - video [wmv] [mov]

WOD Demo with Patriot CrossFit - video [wmv] [mov]

"In Search of More Muscle: Why is the Curves franchise in such bad shape?" by Richard Gibson, The Wall Street Journal.

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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 110423.

"A Stroke of Genius" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

CrossFit Games Coming To ESPN2 starting Wednesday, Sepetember 14th at 8:00pm EST - video [wmv] [mov]

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

From the vault: WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

"Life is not about discovering our talents; it is about pushing our talents to the limit and discovering our genius."
- Robert Brault

Rest Day

"Pursuit of Excellence" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Chris Smith Jr. on Fight Gone Bad 6 - video [wmv] [mov]

Gustav Mahler, Symphony No. 2.

Edith Wharton - Xingu.

"Watching A Green Fiction Unravel" by Investors Business Daily and "Scientists Trace Heat Wave To Massive Star At Center Of Solar System" by The Onion.

Post thoughts to comments.

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Compare to 110329.

"Handstand Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Elbows High and Outside" with Coach Mike Burgener - video [wmv] [mov]

"Take time to deliberate; but when the time for action arrives, stop thinking and go in."
- Napoleon Bonaparte

"Meadows"

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Rob Orlando 19:37, Dusty Hyland 22:01, Kristan Clever 31:36, Rebecca Voigt 38:46.
Post time to comments.

WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

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

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

Connor Martin: 295-305-310(x2)-280-305lbs.
James Hobart: 245-275-285-295(x2)-300lbs.
Candice Ruiz: 155-165-175-185-195lbs.
Matt Ross (age 15): 115-145-165-200-205lbs.
Post loads to comments.

Compare to 110104.

"CrossFit Rowing Trainer Course: Damper Setting" with Angela Hart, CrossFit Journal preview video [wmv] [mov]

Ben Wiley on Fight Gone Bad 6 - video [wmv] [mov]

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

"Whoever is careless with the truth in small matters cannot be trusted with important matters."
- Albert Einstein

Rest Day

"Adopting CrossFit for Police Training" with Scott McGee and LeAnn Alfonzo, CrossFit Journal preview video [wmv] [mov]

"SEALFIT: Amundson's Warrior Cry" by Rogue Fitness - video [wmv] [mov]

Ludwig van Beethoven, 32 Variations in C Minor No. 80.

Stephen Crane - Truth.

"The Will in the World" by Cordelia Fine, The Wall Street Journal.

Post thoughts to comments.

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47.
Post time to comments.

"Cycling Basics: Part 3" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo from the 2011 Summer Affiliate Gathering - video [wmv] [mov]

Jesse Bazarnick on today's WOD - video [wmv] [mov]

Candice Ruiz and CrossFit EST on today's WOD - video [wmv] [mov]

"Experience is the name every one gives to their mistakes."
- Oscar Wilde

Weighted pull-ups 3-3-3-3-3 reps

Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW.
Post loads and body weight to comments.

"Sterling's Story Part 3: A New Beginning", CrossFit Journal preview video [wmv] [mov]

Katie Fairman on Fight Gone Bad 6 - video [wmv] [mov]

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

"Lessons From The Great" by Paul Johnson, Forbes.