Overhead Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to: 100406
"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]
Benji Hoover on The Richest 5k Run - video [wmv] [mov]
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.
Compare to 041015.
Enrique De La Garza.
"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]
"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]
Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]
WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]
Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]
"Why Kids Can't Search" by Clive Thompson, Wired.
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."Coaching Points for Lifting Stones" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
"Jumping Backwards" with Coach Mike Burgener - video [wmv] [mov]
Reebok is pre-selling the first 1,000 pairs of their first CrossFit shoe - video [wmv] [mov]
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Watch "We don't do easy, We don't do Lazy"
Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.
Jack Murrin.
"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
"Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]
From the Vault:
"Burgeners Do Grace", May 2009 - video [wmv] [mov]
"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv] [mov]
"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Spencer Hendel 9:54, Austin Malleolo 11:46.
Post time to comments.
Compare to 110722.
CrossFit Level 1 Certificate Courses: Fort Stewart, CrossFit Champions, CrossFit Ethos, CrossFit X Factor, CrossFit Charlottesville, CrossFit Central London.
CrossFit Kids Course: CrossFIt Kingdom.
"CrossFit Morristown: A Third Home" with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov]
Ryan Tyler on The Richest 5K - video [wmv] [mov]
WOD Demo with CrossFit Atlanta - video [wmv] [mov]
Spencer Hendel and Austin Malleolo on today's WOD - video [wmv] [mov]
"An investment in knowledge always pays the best interest."
- Benjamin Franklin
Josh Everett 308lbs. Post loads to comments.
Compare to: 110128
Post loads to comments.
In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.
"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Talayna Fortunato's 2:26 Fran - video [wmv] [mov]
"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Mike L. 3:10, 3:51, 4:31, 4:45, 5:03 Nov. 3, 2010
Post times to comments.
Compare to 110721.
"CrossFitting With Asthma" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]
Pablo Vega on The Richest 5K - video [wmv] [mov]
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Post time to comments:
Compare to: 110824
David back at the Wall Balls, Good Job David!
"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv] [mov]
Dmitri Shostakovich, Piano Quintet Op. 57.
Watch "Stanley McChrystal: Listen, learn ... then lead", TED Talks
Post thoughts to commentsSet a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Post time to comments.
Cody Bailey.
"Shooting Skills and Drills: Moving Into and Out of Position", CrossFit Journal preview video [wmv] [mov]
From the Vault:
CrossFit Santa Cruz WOD Demo, June 2010 - video [wmv] [mov]
"I throw the ball as hard as ever, but it just takes longer to get to the plate."
- Don Newcombe, Brooklyn Dodgers pitcher, in the twilight of his career
