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Wednesday 120516

Rest Day

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Bella Clayton.

"Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

Tuesday 120515

"Brian"

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

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U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Monday 120514

Overhead Squat 1-1-1-1-1-1-1 reps

Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments.

Compare to 110202.

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CrossFit Level 1 Certificate Courses: CrossFit Hampton Roads, Mundo CrossFit, Alamo CrossFit, Reebok CrossFit One, CrossFit Verve, CrossFit Morristown.

"Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Sunday 120513

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

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U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

WOD Demo with CrossFit Pleasanton - video [wmv] [mov] [HD mov]

Saturday 120512

Rest Day

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Poster at St. Jude. CrossFit for Hope supports treatment for catastrophic children's illness at St. Jude Children's Research Hospital.

"Killing The Fat Man: Episode 8" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

The village of Mkanyeni, Kenya - video [wmv] [mov] [HD mov]

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

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Is this an efficient position for rope climbing?

"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

Thursday 120510

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

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Julie Foucher and Cory Moore.

"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Excel - video [wmv] [mov] [HD mov]

Wednesday 120509

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 111116.

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Aly Linehan, Bagram AB, Afghanistan.

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Tracy - video [wmv] [mov] [HD mov]

Tuesday 120508

Rest Day

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CrossFit Kids supports Infant Swimming Resource.

"Killing the Fat Man: Episode 7" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"Infant Swimming Resource: Teaching Progression" with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Monday 120507

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Atlanta, Arctic CrossFit, CrossFit Champions, CrossFit Colosseum, CrossFit RevX.

WOD Demo with Brandon Phillips at the South East Regional - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] [HD mov]

"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

Sunday 120506

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.

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Colleen Maher, 17 years old, 1st place after day 2, South West Regional Women's Individual Competition.

WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]

Saturday 120505

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

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Mary Beth Litsheim, 51 years old, 10th place after day 1, South West Regional Women's Individual Competition (not masters).

"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]

WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Friday 120504

Rest Day

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Poster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

"Killing the Fat Man: Episode 6" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

"CrossFit for Hope" workout Promo - video [wmv] [mov] [HD mov]

Thursday 120503

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 111214.

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Neil Amonson.

Regional Preview: Week 4, May 18-20, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Andrew Bueno - video [wmv] [mov] [HD mov]

"Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education."
- Mark Twain

Wednesday 120502

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to 080914.

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How could this athlete improve her setup position while preparing to go overhead?

"Fight For Form" with Shane Sweatt - video [wmv] [mov]

WOD Demo with Foundation CrossFit - video [wmv] [mov] [HD mov]

Tuesday 120501

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 110821.

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Sarah Wilson.

"Q&A With Bob Harper" CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 3, May 11-13, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Chris Martirano - video [mov] [wmv] [HD mov]

"An infallible method of making fanatics is to persuade before you instruct."
- Voltaire

Monday 120430

Rest Day

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CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Virtuosity, CrossFit Charlotte, Iron Major CrossFit, CrossFit Centrum, CrossFit New Zealand.

"Killing the Fat Man: Episode 5" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit and SAT Prep at NorCal CrossFit, Part 2 - video [wmv] [mov] [HD mov]

Sunday 120429

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

Compare to 110719.

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Azadeh Boroumand, Event 4, South Central Regional.

"CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Dave Leys - video [wmv] [mov] [HD mov]

Click for information about The Travis Manion Foundation.

"The only discipline that lasts is self-discipline."
- Bum Phillips

Saturday 120428

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

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Canada West Regional, Team Event 1.

"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

WOD Demo from the South East Regional - video [wmv] [mov] [HD mov]

Friday 120427

2012 CrossFit Games Regional: Individual Event 1

"Diane"

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

Post time to comments.

Compare to 120323.

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What is the significance of this position in the snatch?

"CrossFit Striking: Foundations" with George Ryan, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]

"If what you did yesterday seems big, you haven't done anything today." -Lou Holtz

Thursday 120426

Rest Day

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Duruma, Kenya.

Reality Check: Water in Eastern Kenya [pdf]

"Killing the Fat Man: Episode 4" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

• Endurance
• Football
• Goal Setting
• Gymnastics
• Kettlebells
• Mobility
• Oly Lifting
• Powerlifting
• Rowing
• Striking
• Strongman