Rest Day

"Killing the Fat Man: Episode 5" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit and SAT Prep at NorCal CrossFit, Part 2 - video [wmv] [mov] [HD mov]

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

Compare to 110719.

"CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov]

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

Click for information about The Travis Manion Foundation.

"The only discipline that lasts is self-discipline."
- Bum Phillips

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

WOD Demo from the South East Regional - video [wmv] [mov] [HD mov]

2012 CrossFit Games Regional: Individual Event 1

"Diane"

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

Post time to comments.

Compare to 120323.

"CrossFit Striking: Foundations" with George Ryan, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]

"If what you did yesterday seems big, you haven't done anything today." -Lou Holtz

Rest Day

Reality Check: Water in Eastern Kenya [pdf]

"Killing the Fat Man: Episode 4" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post time to comments.

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

Bench press 3-3-3-3-3 reps.

Post loads to comments.

"Fight Training and CrossFit Regionals" with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov]

Get tickets to the Regionals

WOD Demo with Conner Moore - video [wmv] [mov] [HD mov]

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks to comments.

"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Milpitas - video [wmv] [mov] [HD mov]

From the Vault:
WOD Demo, October 2007 - video [wmv] [mov]

Rest Day

"Killing The Fat Man: Episode 3" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Greg Glassman visits CrossFit Sawmill Part 1 - video [wmv] [mov] [HD mov]

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Compare to 060930.

"Coaching Session: Packing It Into an Hour" with Gary Baron, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Oldtown - video [wmv] [mov] [HD mov]

"Without education we are in a horrible and deadly danger of taking educated people seriously." -G.K. Chesterton

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to comments.

"Defining Functional Movements" with Todd Widman - video [wmv] [mov]

WOD Demo with CrossFit CSA - video [wmv] [mov] [HD mov]

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.

"Set-Up and Positioning in the Olympic Lifts Part 3: Set Up Variations" CrossFit Journal preview video [wmv] [mov]

2012 Regional Workouts announced!

The CrossFit Games Update: April 18, 2012, discussing the Regional workouts.

WOD Demo with CrossFit King of Prussia - video [wmv] [mov] [HD mov]

Rest Day

"Killing The Fat Man: Episode 2" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

The CrossFit Kids Initiatives - video [wmv] [mov] [HD mov]

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

Post loads to comments.

Compare to 111014.

"CrossFit Football: Specific Adaptation to Imposed Demands" with Raphael Ruiz, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov]

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."
- Knute Rockne

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to comments.

"The Everett Warm-Up" CrossFit Journal preview video [wmv] [mov]

WOD Demo with I Am CrossFit - video [wmv] [mov] [HD mov]

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20. Post time to comments.

Compare to 100323.

"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov]

"Ideal teachers are those who use themselves as bridges over which they invite their students to cross, then having facilitated their crossing, joyfully collapse, encouraging them to create bridges of their own."
- Nikos Kazantzakis

Rest Day

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

Natalie Burgener 105, 125, 135, 155, 165, 170, 175lbs.
Post loads to comments.

Compare to 110929.

"Restorative Movements" with Todd Widman - video [wmv] [mov]

WOD Demo with Natalie Burgener - video [wmv] [mov] [HD mov]

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Annie Thorisdottir 7:07. Post time to comments.

"Set-Up and Positioning in the Olympic Lifts Part 2: Coaching" with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Annie Thorisdottir and Sveinbjorn Sveinbjornsson - video [wmv] [mov]

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Post time to comments.

"The Zone Chronicles: Boz's Eight Meals to Iceland" CrossFit Journal preview video [wmv] [mov]

The CrossFit Games Update: April 10, 2012.

WOD Demo at CrossFit Maxim - video [wmv] [mov] [HD mov]

WOD Demo with Dragon CrossFit - video [wmv] [mov] [HD mov]

Rest Day

"The Pursuit Of Excellence" with Coach Glassman - video [wmv] [mov] [HD mov]

Clean and Jerk 1-1-1-1-1-1-1 reps

Caity Matter Henniger 145, 155, 175, 180, 190(f), 190, 190lbs.
Post loads to comments.

Compare to 120130.

"Q&A With Ben Bergeron" CrossFit Journal preview video [wmv] [mov]

WOD Demo with Caity Matter Henniger - video [wmv] [mov] [HD mov]

Run 5K

Post time to comments.

Compare to 120115.

"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Potomac CrossFit - video [wmv] [mov] [HD mov]

"Pheezy"

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post time to comments.

WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov]

Rest Day

Coach Glassman visits Kenya - video [wmv] [mov] [HD mov]

Dispatch 6 from Kenya [pdf]

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Post time to comments.

Compare to 041109.

"Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov]

WOD Demo with the O'Regan family - video [wmv] [mov] [HD mov]

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.

Compare to 101031.

"Trifecta: Shoulder Press, Push Press, Push Jerk" CrossFit Journal preview video [wmv] [mov]

The CrossFit Games Update: April 3, 2012.

WOD Demo with CrossFit Explode - video [wmv] [mov] [HD mov]

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 110220.

"Owen Franks' Oly Training" with Lee Attrill and Owen Franks, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo at R.A.W. Training - video [wmv] [mov] [ [HD mov]

Rest Day

"Adapt and Overcome: Nicholas Thom" with Nicholas Thom, CrossFit Journal preview video [wmv] [mov]

CrossFit and SAT Prep at NorCal CrossFit - video [wmv] [mov] [HD mov]

Five rounds for time of:
Underwater swim 25 yards
50 Squats

Greg Amundson 6:50, Chris Michelmore 7:11. Post time to comments.

Never swim alone: Read about shallow water blackout.

"The Swing: Loading the Hips" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov]