WOD

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

Post loads to comments.

Compare to 091210.

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To set the false grip, place the outside edge of your wrist on the ring and curl your hand and fingers down, leaving your thumb on the opposite side. At first uncomfortable, it becomes strong with practice, and is essential for optimal performance on the rings.

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"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv] [mov]

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Workout 3 Highlights from the Central and South Texas Sectional - video [wmv] [mov]

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"US geneticist wins $1.5 million religion prize" by Brett Zongker, The Associated Press.

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"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein (German-born American Physicist, 1879-1955)

WOD

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

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Mark Calder, AIC CrossFit, Thailand.

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"CrossFit for Congress" with Representative John Sullivan at the Oklahoma Sectionals, a CrossFit Journal preview video [wmv] [mov]

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The Women's Final Heat from the Carolina Sectionals by CrossFit Again Faster - video [wmv] [mov]

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Boz on why he loves the Reverse Hyper - video [wmv] [mov]

WOD

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Val and Melissa snatch at BU CrossFit.

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"Just Squat:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

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"Derek vs Eric" at the New England Sectionals by CrossFit Again Faster - video [wmv] [mov]

Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals - video [wmv] [mov]

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Why I Am Excited About the iPad
and
Eye-Tracking Tablets and the Promise of Text 2.0

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"Pain is not evil, unless it conquers us."
- Charles Kingsley

Rest Day

Rest Day

WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091007.

Val and Mel finally getting into an outdoor WOD!

Bands can assist in the development of more challenging movements.

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"Rebuilding Khalipa" Part 4 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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"The Serious 7" from the 2010 CrossFit Games New England Sectionals by CrossFit Again Faster - video [wmv] [mov]

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"Moved to Mate" by Dr. Steven Platek, the CrossFit Journal.

WOD

Do the warm up on the board first.

7 rounds for time of:

Snatch 7 reps 95 lbs
Run 200m (Out to the fire hydrant and back) carrying 2 16k kettle bells.

Post time to Comments:

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US Marines

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"The Women's Workout," Part 3 of the SLC Ding series, a CrossFit Journal preview video [wmv] [mov]

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Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals - video [wmv] [mov]

WOD

Follow the warm up on the board first.

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

Post loads to comments.

Compare to: 091201

Enlarge Poster

Worldwide Handstands.

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"High Hang Snatch 1:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

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Day 2 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

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David Morgan breaks a "World CrossFit Record" [sic] - YouTube

WOD

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

Post time to comments.

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Even with heavy thrusters, the hips can generate so much momentum on the barbell that the press becomes a follow-through movement.

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"A Violent Agreement" Part 1 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

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"The Triplet" from the 2010 CrossFit Games Carolina Sectionals - video [wmv] [mov]

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EOD Technician Owen Duff (who trains at CrossFit Spokane) broke the Bombsuit Mile world record, finishing in 9:22, as a fundraiser for the EOD Warrior Foundation - video [wmv] [mov]

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"Nothing will ever be attempted, if all possible objections must first be overcome."
- Samuel Johnson

WOD

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Post time to comments.

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Cheyne Pagarigan, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals.

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Push Press Basics in Spanish with Maggie Dabe by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

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Women's Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster - video [wmv] [mov]

Rest Day

Rest Day

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Val works through "Helen", finally we can get outside.

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"Relationship Business:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

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Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

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The Canadian Army's Combat Fitness Program is based on CrossFit.

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Owen and Ben Franks from the New Zealand All Blacks and their father Ken get some great press for their new affiliate, CrossFit Canterbury.

WOD

"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: 090930

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Brittani Russell, CrossFit Evolution, 2010 CrossFit Games Florida Sectionals.

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"Rebuilding Khalipa" Part 3 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals - video [wmv] [mov]

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Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]

WOD

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 081008.

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John Haase, Okinawa, Japan.

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Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]

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Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CrossFit Again Faster - video [wmv] [mov]

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To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

WOD

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

Rest Day

Rest Day

WOD

AMRAP in 20 minutes of:

10 push ups
15 squats

Post number of rounds to comments:


Mike demos the squat. How is your squat?

"If You Build It..." with CrossFit Highlands Ranch, a CrossFit Journal preview video [wmv] [mov]

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The Women's Events from the 2010 CrossFit Games Alabama Sectionals, by CrossFit Again Faster - video [wmv] [mov]

WOD

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

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AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.

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"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

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"Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
- Vince Lombardi

WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

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In the clean and snatch, maximal vertical force on the barbell cannot be achieved until the torso is also vertical.

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2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]

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Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday's WOD - video [wmv] [mov]

WOD

Five rounds for time of:
15 foot rope pull, 3 reps, don't let it slide down
5 handstand push-ups, your head should contact the ground
10 Overhead one-legged squats, 45 pound barbell

For the rope pull, begin seated on the ground. For the one-legged squats, alternate legs.

Post time to comments.

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"Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

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Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

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"If everything seems under control, you're just not going fast enough."
- Mario Andretti (Italian-born American car racer)

WOD

For time:
5 Muscle-ups
95 pound Front squat, 15 reps
10 Muscle-ups
95 pound Front squat, 30 reps
15 Muscle-ups
95 pound Front squat, 45 reps
10 Muscle-ups
95 pound Front squat, 30 reps
5 Muscle-ups
95 pound Front squat, 15 reps

Post time to comments.

Remember don't forget to Post!

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Beginning strength development on the rings: With a false grip, lock in one arm while slowly extending the other into the half cross position.

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"Erin Cafaro Learns to Run" Part 2 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]

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From the Vault: Maine Seminar Trainers Workout June, 2008 - video [wmv] [mov]

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"Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?" by Dr. Bernadine Healy, US News and World Report.

Rest Day

Rest Day

WOD

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

You thought yesterday was fun try this!

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Announcing the 2010 St. Paddy's Day Shirts!

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"Universal Scalability and the Push Press" - a CrossFit Journal preview video [wmv] [mov]

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2010 CrossFit Games Georgia Sectionals overall winner Ken Gall, by CrossFit Again Faster - video [wmv] [mov]

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"One is not idle because one is absorbed. There is both visible and invisible labor. To contemplate is to toil, to think is to do. The crossed arms work, the clasped hands act. The eyes upturned to Heaven are an act of creation."
- Victor Hugo (1802-1885, French poet, dramatist, novelist)

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to: 091112

WOD

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

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John Bentley, Explosive Ordnance Disposal training, Oahu, Hawaii

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"Rebuilding Khalipa" Part 1 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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The Marlins Go CrossFit

WOD

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Sunny and in the 40's I say we get outside, bring your BU CrossFit hoody, don't have one, got a few left.

WOD

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

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Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.