Saturday 141129
12-9-6 reps for time of:
315-lb. deadlifts
Bar muscle-ups
Post time to comments.
"Virtuosity 2: A Friend in Need" - CrossFit Journal [article]
Overhead squat position with Denise Thomas - [video]
Friday 141128
Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
Post rounds completed to comments.
Thursday 141127
Complete as many reps as possible in 7 minutes of:
Burpees
Post reps completed to comments.
Compare to 121122.
"Cops, Coping and CrossFit" - CrossFit Journal [video]
Successful cues with E.C. Synkowski - [video]
Wednesday 141126
Rest Day
"Fit to Teach Episode 4: New Focus, New Mindset, New Goals" - CrossFit Journal [video]
"Police Use Department Wish List When Deciding Which Assets to Seize" by Shaila Dewan, The New York Times, and "When police play bounty hunter: Our view" by USA Today's editorial board.
Post thoughts to comments.
Tuesday 141125
Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
Post rounds completed to comments.
Compare to 060717.
Fixing the early arm pull with Coach Burgener - [video]
Sevan Matossian on the CrossFit video contest - [video]
Sunday 141123
2 rounds for time of:
205-lb. front squats, 10 reps
10 burpee muscle-ups
Post time to comments.
Chris Spealler, 3:31 - [video]
Finishing the drive in the push press with Bethanie Giardina - [video]
Saturday 141122
Rest Day
A Look Inside Brickwall CrossFit - [video]
The Caregiver, by Eliot Rausch.
Friday 141121
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
Post time to comments.
Seeing sound movement mechanics with E.C. Synkowski - [video]
Wednesday 141119
3 rounds for time of:
50 hip extensions
25 strict pull-ups
Post time to comments.
Hip extension in the push jerk with Doug Zakaras - [video]
Monday 141117
3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps
Post time to comments.
Sunday 141116
Elbow position in the yoke carry with Rob Orlando - [video]
Wednesday 141112
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Post rounds completed to comments.
"Swede on Kuwait" - CrossFit Journal [article]
Congratulations to the 141104 Fran Contest winners:
Youngest sub-3:00 - Jessica Schwartz (16)
Oldest sub-3:00 - Adam Mattos (42)
Youngest sub-5:00 - Luiza (13)
Oldest sub-5:00 - Larry Weizeorick (51)
Youngest sub-10:00 - Marya (12) and Jarian (12)
Oldest sub-10:00 - Gordon Chase (63)
Youngest sub-15:00 - Marya (12) and Jarian (12)
Oldest sub-15:00 - Gordon Chase (63)
Tuesday 141111
Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.
The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.
Post total number of reps for each exercise to comments.
Monday 141110
Rest Day
"Fit to Teach Episode 2: Practice What You Preach" - CrossFit Journal [video]
Watch the CrossFit Invitational on Games.CrossFit.com or ESPN3.
Sunday 141109
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between each round. Post times to comments.
Compare to 130907.
Squat stance with Denise Thomas - [video]
CrossFit Invitational will stream live on Games.CrossFit.com at 4 p.m. PT Sunday.
Saturday 141108
Rope-climbing techniques with Chris Spealler and Matt Chan - [video]
Friday 141107
4 rounds for time of:
Run 400 meters
20 ring dips
Post time to comments.
Thursday 141106
Rest Day
"Working Wounded Games" - [video]
Wednesday 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Tuesday 141104
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Compare to 140301.
Upload video to YouTube with your name and "CrossFit Fran Contest 141104" in title and then post link, time and your age to comments by 5 p.m. PT, Monday, Nov. 10. Prize of $500 will be awarded to:
Youngest and oldest person with a sub-3:00 Fran
Youngest and oldest person with a sub-5:00 Fran
Youngest and oldest person with a sub-10:00 Fran
Youngest and oldest person with a sub-15:00 Fran
Men use 95 lb., women use 65 lb.
Verbal cueing on the push jerk with E.C. Synkowski - [video]
Monday 141103
5 rounds for time of:
135-lb. deadlift, 9 reps
135-lb. hang power snatch, 6 reps
135-lb. overhead squat, 3 reps
Post time to comments.
Compare to 111227.
Sunday 141102
Rest Day
"Fit to Teach Episode 1: Trust Me, You'll Love It" - CrossFit Journal [video]
"Gatorade's 'War on Water' Dampened by the New York State Attorney General" by Nancy Huehnergarth, The Huffington Post.
Saturday 141101
Ozzy
7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run
Post time to comments.
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