WOD

Row 2K

Scott Amory 6:23.9. Post time to comments.

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"I am submitting this photo to honor my Assistant Chief Rick Smith, who will retire on Friday, April 29, 2011 after more than thirty years in law enforcement. Chief Smith has been an avid, passionate CrossFitter for two years and has lost 45lbs and is no longer on medications for high blood pressure and high cholesterol. And at 61 years of age he continues to hit PR's at CrossFit Mansfield (TX). I hope you post this photo of a good man and a great leader who has done so much to promote fitness and CrossFit for our area LEOs." - Mike Deavers

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"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv] [mov]

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"The Reebok CrossFit Open in Their Own Words: Week 4" by Again Faster Equipment - video [wmv] [mov]

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Kelly Starrett and Carl Paoli discuss the 2010 Games push-up - video [wmv] [mov]

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WOD Demo with Scott Amory - video [wmv] [mov]

WOD

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:

5 Power clean, 145 pounds

10 Toes to bar

15 Wall ball shots, 20 pound ball

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Val and David at BU CrossFit.

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"Pose Method: Origins and Innovation" with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov]

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Coach Mike Burgener with Spencer Hendel by Again Faster Equipment- video [wmv] [mov]

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Details on the CrossFit Sports Series MOTO X, April 30, 2011 - video [wmv] [mov]

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Rebecca Voigt on today's WOD - video [wmv] [mov]

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"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."
- David Frost

WOD

5 rounds for time of:

5 Muscle ups

10 HSPU

9 Kettle bell swings 1.5 pood

18 GH Sit ups

Compare to: 101229

WOD

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

Post loads to comments.

Compare to 110120.

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In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.

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"Push Yourself Beyond Limits" with Hector Delgado, CrossFit Journalpreview video [wmv] [mov]

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CrossFit Kids power clean box jump workout at the Arnold Sport Festival- video [wmv] [mov]

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"Good, better, best. Never let it rest. Until your good is better and your better is best."
- Tim Duncan

WOD

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Hip extensions

Post time to comments.

Rest Day

Rest Day

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 101211.

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Jen Wills, Workout 11.4.

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"The Reebok CrossFit Open in Their Own Words: Week 3" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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"The Winter Break Road Trip: Parts 1-4" with Austin Malleolo andJames Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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"Picking Up A Stone" - video [wmv] [mov]

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"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
- Pete Seeger

WOD

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:

Compare to 101015

Tom enjoying a farmer walk in the park!

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"The Story of the Norcal 40s", CrossFit Journal preview video [wmv] [mov]

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"Lifting Shoes" with Greg Glassman - video [wmv] [mov]

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"World-Record Jump Attempt Set for Indianapolis 500" by Erik Malinowski, Wired.

WOD

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Leon pressing through the WOD. Finally some outdoor work in Nebraska.

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"Rowing Instruction: Operating the Monitor" with Greg Hammond,CrossFit Journal preview video [wmv] [mov]

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Update on the Open: Week 3.

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WOD Demo with Cherie Chan - video [wmv] [mov]

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"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
- David Brinkley

WOD

5 Rounds for time of:

Farmers walk 35 lbs each hand Run 200m

30 Shoulder press 35 lb dumbell

15 Push ups

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"Advanced Handgun Tips: Speed Draw" with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

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Back Squatting with Josh Wagner - video [wmv] [mov]

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Sergei Prokofiev, Sonata Op.28 No. 3.

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E. E. Cummings - maggie and milly and molly and may.

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"How to Get a Real Education" by Scott Adams, The Wall Street Journal.

WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Compare to 101129.

Rest Day

Rest Day

WOD

Technique Day

Complete your normal warm up.

Good day to work on cleans, muscle ups, pull up etc...

WOD

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Connor Martin 6:59. Post time to comments.

Compare to 100522.

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Anthony Bainbridge sets Canadian record, 282.5kg deadlift at 73.9kg bodyweight.

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"Straddle Handstands with Jeff Tucker" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]

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"Vertical Oscillation" with Chris Michelmore - video [wmv] [mov]

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"The thorough man of business knows that only by years of patient, unremitting attention to affairs can he earn his reward, which is the result, not of chance, but of well-devised means for the attainment to ends."
- Andrew Carnegie

WOD

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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For a rep to count for the CrossFit Games Open, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The bar is forward of the toes and is not stable. The right image meets all standards.

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Update on the Open: Week 2.

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"The Importance of Play" with Matt Chan and Cherie Chan, CrossFit Journal preview video [wmv] [mov]

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WOD Demo with Pat Sherwood and Heather Bergeron - video [wmv] [mov]

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"Man Vs Nature" by Richard Fernandez, Pajamas Media.

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 091026

Compare to 100921.

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Lisa Ray.

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"SEALFIT Part 7" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

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"The Man Test" at Aspen CrossFit - video [wmv] [mov]

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"This is the final test of a gentleman; his respect for those who can be of no possible service to him."
- William Lyon Phelps

WOD

"Diane"

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

Post time to comments.

No one posted on November 26th so I posted December 21, 2009

Compare to 101126.

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CrossFit Ogden.

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"Working Weaknesses" with Mikko Salo and Heather Bergeron,CrossFit Journal preview video [wmv] [mov]

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"Who Is Andy Stumpf?" - video [wmv] [mov]

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Interview with Danielle Edmundson after Workout 11.2 - video [wmv] [mov]

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"It is not the ship so much as the skillful sailing that assures the prosperous voyage."
- George William Curtis

Rest Day

Rest Day

WOD

30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

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

Compare to 100326.

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For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.

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"The Position: Part 1-The Double-Under" by Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

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"The Reebok CrossFit Open in Their Own Words: Week 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]

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Brandon Pastorek on today's WOD - video [wmv] [mov]

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"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
- Douglas Adams