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Wednesday 100310

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

Post time to comments.

Compare to 050303.

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

"Yards: Swimming with Champions" with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov]

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

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

Tuesday 100309

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.

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Neil Amonson, CrossFit 801, The Troll Wall, Norway.

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

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

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

Monday 100308

Rest Day

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CrossFit Level 1 Seminars: CrossFit Asia, Ft Wainwright, Alaska, Lightning CrossFit, CrossFit Watertown, Colorado State Patrol

"Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"Doc Reenlists in the Navy" at CrossFit by Overload - video [wmv] [mov]

Read "Life Value and the Paradoxes of Risk" by Charles S. Sanford, Jr., Terry College of Business, University of Georgia.

Consider and post comments on March 12, the next rest day.

Sunday 100307

"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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LA County Fire Dept. Fire Camp 9.

"A CrossFit Keg Party" with Rob Orlando, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]

"It's Exercise in Disguise" - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.

Saturday 100306

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

Post time to comments.

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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.

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

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

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

Friday 100305

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

Post time to comments.

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Announcing the 2010 St. Paddy's Day Shirts!

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

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

"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)

Thursday 100304

Rest Day

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Harry Broadley

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

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

Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).

Consider and post comments on March 8, the next rest day.

Wednesday 100303

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

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

The Marlins Go CrossFit

A Proposal and a Bladder Malfunction at the Utah-Nevada Sectionals of the 2010 CrossFit Games - video [wmv] [mov]

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

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CrossFit Level 1 Seminars: CrossFit Stockholm, CrossFit Strong, Firepower CrossFit, 16th Ordnance Battalion S3, Aberdeen Proving Ground, MD, CrossFit Endurance, Anaerobic, Inc.

"A Visit with CrossFit Unbroken" a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Utah-Nevada Sectionals Second WOD, Women's Heats - video [wmv] [mov]

"If thou wouldst be happy... have an indifference for more than what is sufficient."
- William Penn (1644-1718, British religious leader, founder of Pennsylvania)

Monday 100301

"War Frank"

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

Post time to comments.

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Marine 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.

Sunday 100228

Rest Day

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Saniyah, Iraq.

"CrossFit Crashes the C.R.A.S.H. B.s" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"IA Gone Bad" by Mountain Green Helitack, Uinta-Wasatch-Cache National Forest, Utah - video [wmv] [mov]

"Four ways to fix a broken legal system" with Philip K. Howard, Ted Talks.

Consider and post comments on March 4, the next rest day.

Saturday 100227

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to 091031.

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Athletes with longer arms benefit from a slightly wider grip in the snatch and overhead squat.

"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]

Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster - video [wmv] [mov]

Friday 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 080615.

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Grant Bowen, Squaw Valley, California.

"The Quad Dipsea" with San Francisco CrossFit, a CrossFit Journal preview video [wmv] [mov]

"Preparation" with top performers from the 2010 CrossFit Games Midwest Sectionals - video [wmv] [mov]

Thursday 100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

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In the forward handstand pirouette, the two-step, 180 degree rotation initiates in the direction of the finger tips.

"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]

SacTown Throwdown at CrossFit East Sacramento - video [wmv] [mov]

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin