CrossFit's Workout Of The Day

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
Post time to comments.

Compare to 061004.

"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]

"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
Post total to comments.

Compare to 101204.

"A CrossFit Transformation", CrossFit Journal preview video [wmv] [mov]

CrossFit Ero Tour - video [wmv] [mov]

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

Aja Barto on today's WOD - video [wmv] [mov]

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Rest Day

"A Well-Organized Box: CrossFit 810" with Joe DeGain, CrossFit Journal preview video [wmv] [mov]

Interview with Annie Sakamoto - video [wmv] [mov]

Edvard Grieg, Piano Concerto in A minor.

O. Henry - Blind Man's Holiday.

"Bailouts for Me, but Not for Thee" by Matt Welch, Reason.

Post thoughts 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 110425.

"Growing Up CrossFit" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo - video [wmv] [mov]

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Compare to 070326.

"Fighting for Fitness" with Tandi Schaeffer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Day 2" by Rogue Fitness - video [wmv] [mov]

From the vault:
CrossFit Santa Cruz WOD Demo, March 2007 - video [wmv] [mov]

"Steve Jobs Solved the Innovator's Dilemma" by James Allworth, Harvard Business Review.

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.

"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

The Richest 5K Run, November 19th, Atlanta, Georgia - video [wmv] [mov]

WOD Demo from CrossFit Maxim - video [wmv] [mov]

"There is no greater cause of melancholy than idleness."
- Robert Burton

Rest Day

"The Glute-Ham Developer" with Josh Everett by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Effectiveness Of The Group Setting" with Greg Glassman - video [wmv] [mov]

Anton Bruckner, Symphony No. 5.

Stephen Crane - The Impact Of A Dollar Upon The Heart.

"Van Gogh's Ear" by Adam Gopnik, The New Yorker.

Post thoughts to comments.

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

Compare to 101007.

"A Language to Diagnose: Part 3" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv] [mov]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]
CrossFit NRG, October 2010 - video [wmv] [mov]

"Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm" by Patrick Rishe, Forbes.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

WOD Demo with Jason Khalipa - video [wmv] [mov]

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

Post load(s) to comments.

Compare to 110411.

"Dedication to Training With CrossFit BC Island", CrossFit Journal preview video [wmv] [mov]

"The Elk Hunt" with Dan Staton by Again Faster Equipment - video [wmv] [mov]

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Rest Day

"Knowing Vs. Doing - Nutritional Coaching With Dr. John Berardi", CrossFit Journal preview video [wmv] [mov]

"Annie Thorisdottir: Getting Better", CrossFit Journal preview video [wmv] [mov]

Robert Schumann, Piano Concerto in A minor, op. 54 Mvmt 1, Mvmt 2, Mvmt 3.

W. B. Yeats - The Municipal Gallery Revisited.

"The Shame of College Sports" by Taylor Branch, The Atlantic.

Post thoughts to comments.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 110308.

"Making Atlas Stones With Rob Orlando", CrossFit Journal preview video [wmv] [mov]

"Hitting a PR" with Coach Mike Burgener - video [wmv] [mov]

WOD Demo with members of the CrossFit Level 1 staff by Again Faster Equipment - video [wmv] [mov]

"Depend on the rabbit's foot if you will, but remember it didn't work for the rabbit."
- RE Shay

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).
Post time to comments.

Compare to 110718.

"Improving Ourselves and Each Other - An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

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

WOD Demo with Stacey Kroon and Camille Leblanc-Bazinet by Again Faster Equipment - video [wmv] [mov]

Connor Martin on today's WOD - video [wmv] [mov]

"The Effect of the Minimum Wage on Youth Unemployment" by Tim Worstall, Forbes.

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Noah Gabriel Landis 37:47. Post time to comments.

"Affiliate Owners of Panama", CrossFit Journal preview video [wmv] [mov]

Interview with Chris Spealler on the 2011 Reebok CrossFit Games - video [wmv] [mov]

WOD Demo with Noah Gabriel Landis - video [wmv] [mov] [HD mov - Download only]

"The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails."
- William Arthur Ward

Rest Day

"The Power of CrossPit" with John Hackleman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Reflections" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

Felix Mendelssohn, Hebrides Ouverture, op. 26.

Nathaniel Hawthorne - Wakefield.

"Medicare Thieves" by Peter Suderman, Reason.

Post thoughts to comments.

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.

"Coaching the Muscle-up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"The Kipping Pull-up" with Nadia Shatila by Again Faster Equipment - video [wmv] [mov]

"The harder I practice, the luckier I get."
- Gary Player

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).
Post time to comments.

"The Lumberjack Challenge: Part 2" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jason Khalipa and Neal Maddox - video [wmv] [mov] [HD mov - download only]

WOD Demo from the CrossFit Level 1 Certificate Course at Guerrilla Fitness - video [wmv] [mov]

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

"The Search for a More Perfect Kilogram" by Jonathon Keats, Wired.

Deadlift 1-1-1-1-1-1-1 reps

Rob Orlando 555lbs, Pat Barber 462lbs. Post loads to comments.

Compare to 110426.

"A Language to Diagnose: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

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

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

"Every day you have to test yourself. If you don't, it's a wasted day."
- Terry Butts

Rest Day

"Train to Hunt" with Dan Staton and Kenton Clairmont by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Great Training Meets Dot Com" with Greg Glassman - video [wmv] [mov]

Sergei Rachmaninoff, Rhapsody on a theme of Paganini.

Alfred, Lord Tennyson - Balin and Balan.

"Burying the Hatchet" by James Q. Wilson, The Wall Street Journal.

Post thoughts to comments.

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Anthony Mayo 7 rounds + 400m run, Josh Everett 7 rounds + 200m run, Victoria Duncan 6 rounds + 200m run.
Post rounds and fractions of rounds completed to comments.

Compare to 040605.

"Dedication, Determination and Perseverance" with Court McGee by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

"Being a professional is doing the things you love to do, on the days you don't feel like doing them."
- Julius Erving

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Danny Nichols 415lbs. Post load(s) to comments.

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

WOD Demo with Danny Nichols - video [wmv] [mov]

WOD Demo with Miranda Oldroyd and Pat Sherwood - video [wmv] [mov]

"Driving the Rich Into the Sea" by Scott Adams, The Wall Street Journal.

"Diane"

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

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

Compare to 110403.

"The Fittest Woman in the World: Thor's Daughter" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Laurie Galassi and Annie Sakamoto - video [wmv] [mov]

"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
- Milton Berle

Rest Day

"Making CrossFit a Priority: Opening CrossFit Del Mar" with Chrisanna Northrup, CrossFit Journal preview video [wmv] [mov]

Highlights from the WOD SUP Newport Event - video [wmv] [mov]

Max Bruch, Violin Concerto Mvmt 1.

Saki - The Way to the Dairy.

"Personal Best: Top athletes and singers have coaches. Should you?" by Atul Gawande, The New Yorker.

Post thoughts to comments.

"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 110221.

UFC Expo Midday Update - video [wmv] [mov] and Afternoon Highlights at the UFC Expo - video [wmv] [mov]

"Coaching the Kipping Muscle-Up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"Cindy" WOD Demo with the Again Faster Adaptive Team - video [wmv] [mov]

Kenneth Cutrer on "Mary" - video [wmv] [mov]

"Character may be manifested in the great moments, but it is made in the small ones."
- Phillips Brooks

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Chris Spealler 40. Post Tabata score to comments.

Games Athletes Pair Up at UFC Fan Expo.

"Getting to Know a Coach" with Joe DeGain, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov] [HD mov - Download only]

"Stop it B! Obama Pay Your &*%$#% Bills" by Felonious Munk.

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs.
Post time and loads to comments.

"The Lumberjack Challenge: Part 1" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Spencer Hendel and Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

"You can discover more about a person in an hour of play than in a year of conversation."
- Plato

Rest Day

"The Point of Explosion" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Fight Gone Bad Rowing Strategy" with Angela Hart - video [wmv] [mov]

Antonin Dvorak, Cello Concerto mvt 3 Part 1, Part 2.

Jack London - He Never Tried Again.

"Why Knowledge Is More Important Than Jobs: The Solyndra Story (Part 9)" by Steve Denning, Forbes.

Post thoughts to comments.

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa 185/195/190lbs, Jared Davis 145/165/165lbs.
Post loads to comments.

"A Language to Diagnose: Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Aja Barto and Jared Davis - video [wmv] [mov]

"'You are drunk Sir Winston, you are disgustingly drunk. 'Yes, Mrs. Braddock, I am drunk. But you, Mrs. Braddock are ugly, and disgustingly fat. But, tomorrow morning, I, Winston Churchill will be sober."

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Austin Malleolo 5:48, Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs).
Post time to comments.

Final episodes of the 2011 Reebok CrossFit Games to be re-aired on ESPN2 Monday, October 3rd (Men) and Tuesday, October 4th (Women) from 10pm-11pm ET (7pm-8pm PT)

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

WOD Demo with Jesse Bazarnick - video [wmv] [mov]

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

Austin Malleolo, Annie Thorisdottir, Spencer Hendel and Denise Thomas on today's WOD - video [wmv] [mov]

"Why Boxing Is Worth Fighting For" by Gordon Marino, The Wall Street Journal.

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20" box).
Post time to comments.

WOD Demo with Russ Greene - video [wmv] [mov]

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

Rest Day

Final episodes of the 2011 Reebok CrossFit Games to be re-aired on ESPN2 Monday, October 3rd (Mens) and Tuesday, October 4th (Womens) from 10pm-11pm ET (7pm-8pm PT) - video [wmv] [mov]

"The Gymnastics Kipping Pull-Up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"Overreaching" with Chris Michelmore - video [wmv] [mov]

Frederic Chopin, Military Polonaise Opus 40 No. 1 in A Major.

James Joyce - Counterparts.

"The Problem of Induction" by Gideon Rosen, Princeton University.

Post thoughts to comments.