"CrossFit Total"

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

Post total to comments.

Compare to 120219.

"Hey, Smoothie!" by E.M. Burton, CrossFit Journal article [pdf] and video [wmv] [mov] [HD mov]

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

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Run 10K

Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.
Post time to comments.

Compare to 111127.

"CrossFit Kids Trainer Course: Pull-ups" with Aimee Lyons, by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post time to comments.

"Paoli's Muscle-Up Progression: Part 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Greg Amundson and CrossFit Kids - video [wmv] [mov] [HD mov]

"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross

Rest Day

Brian Wilson plans for CrossFit For Hope on the National Mall, June 9th - video [wmv] [mov] [HD mov]

"Thin Air, Thick Bonds" with Todd Bittner, free CrossFit Journal video [wmv] [mov]

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Compare to 110706.

"Nutrition Goal Setting" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Lucas Zepeda and Matt Bischel - video [wmv] [mov] [HD mov]

"Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be."
-Elaine MacDonald

Clean 3-3-3-3-3-3-3 reps

Aja Barto 185-225-245-255-265-275-290lbs(f).
Post loads to comments.

Compare to 110128.

"Cooking Zuppa Toscana" with Michele Vieux, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Aja Barto - video [wmv] [mov] [HD mov]

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post time to comments.

"Strongman Programming" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

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

"We have a strategic plan. It's called doing things."
- Herb Kelleher, Southwest Airlines

Rest Day

Southern California affiliates plan for Hope, by Again Faster Equipment - video [wmv] [mov] [HD mov]

"How Does It Feel to Have Succeeded?" with Dr. Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post rounds completed to comments.

"Damper Setting and Drag Factor" with Shane Farmer, CrossFit Journal preview video [wmv] [mov]

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

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

"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 110723.

"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov]

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

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]

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

"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Rest Day

"Killing the Fat Man: Episode 10" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Hammer Down CrossFit raises money for CrossFit For Hope - video [wmv] [mov] [HD mov]

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

Post loads and body weight to comments.

Compare to 110519.

"Cooking Smothered Pork Tenderloin" with Michele Vieux CrossFit Journal preview video [wmv] [mov]

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

"You miss 100 percent of the shots you never take."
- Wayne Gretzky

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post time to comments.

"CrossFit Striking: Combinations" with George Ryan - CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov]

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post time to comments.

The CrossFit Tour stops at the European Regional, May 25-27, Copenhagen, Denmark - video [wmv] [mov] [HD mov]

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

"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

Rest Day

"Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

District CrossFit Plans for "Hope" - video [wmv] [mov] [HD mov]

"Brian"

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

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

Overhead Squat 1-1-1-1-1-1-1 reps

Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments.

Compare to 110202.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

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

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

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

Rest Day

"Killing The Fat Man: Episode 8" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

The village of Mkanyeni, Kenya - video [wmv] [mov] [HD mov]

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 111116.

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]

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

Rest Day

"Killing the Fat Man: Episode 7" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"Infant Swimming Resource: Teaching Progression" with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.

WOD Demo with Brandon Phillips at the South East Regional - video [wmv] [mov] [HD mov]

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

"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.

WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov]

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

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]

WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Rest Day

"Killing the Fat Man: Episode 6" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"CrossFit for Hope" workout Promo - video [wmv] [mov] [HD mov]

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 111214.

Regional Preview: Week 4, May 18-20, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Andrew Bueno - video [wmv] [mov] [HD mov]

"Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education."
- Mark Twain

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to 080914.

"Fight For Form" with Shane Sweatt - video [wmv] [mov]

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

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 110821.

"Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 3, May 11-13, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Chris Martirano - video [mov] [wmv] [HD mov]

"An infallible method of making fanatics is to persuade before you instruct."
- Voltaire