3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
Post time to comments.
Nate Mock, CrossFit Dupage, Great Wall of China
"Getting Open" with CrossFit Fenway, Part 2, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Great Athlete, Great Trainer" with Tanya Wagner, CrossFit Apex, who will be one of the featured speakers at FilFest 2010 - video [wmv] [mov]
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Joshua Grimm, CrossFit Verve
"Sponsorship, Not Endorsement" with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Burpee Backflips by CrossFit Montgomery County - video [wmv] [mov]
Rest Day
Greg Shugarts, Bora Bora
"Teaching the Tire Flip" with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Mark Matyazic Runs 100 Miles, CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]
Read the October 09 Issue of Cato Unbound on Inequality.
Consider and post comments on January 23, the next rest day.
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 090104.
CrossFit Certification Seminars: 19st IN Bde, Fort Lewis, CrossFit Monclair, Colorado State Patrol, CrossFit Basel.
"The Ranger Challenge" Part 1, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Headphone Guy" with CrossFit Apex - video [wmv] [mov]
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090804.
Tanya Wagner on the 09 CrossFit Games - Part 4 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
The Sumo Deadlift High-pull with Matt Swift - video [wmv] [mov]
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
Calaway Williams, P3 CrossFit, Mt Everest, from Mt Kala Patthar, Nepal, 18,500 ft.
"Birthing an Affiliate" with CrossFit Montclair, a CrossFit Journal preview video [wmv] [mov]
"Pathfinders" by Pathfinder CrossFit - video [wmv] [mov]
Rest Day
Kim Erickson, CrossFit Ethos
"Programming" with Chris Spealler at CrossFit Sri Ram Ashram in India, a CrossFit Journal preview video [wmv] [mov]
"Function" with Tony Blauer, by CrossFit Again Faster - video [wmv] [mov]
Read "The Use of Knowledge in Society" by Friedrich August von Hayek (1945), The Online Library of Liberty.
Consider and post comments on January 19, the next rest day.
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Post total time to comments MINUS the six minutes of static handstands.
US Navy, Afghanistan
"Getting Open" - CrossFit Fenway, Part 1 - a CrossFit Journal preview video [wmv] [mov]
"30 Back Uprises for Time" by Jeff MacRae, CrossFit PEI - video [wmv] [mov]
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090724.
Robert and Maureen van der Heyden, CrossFit Irvine, Bali, Indonesia
"Lunch at CrossFit Works" Ding Series Part 3, a CrossFit Journal preview video [wmv] [mov]
"Moe Kelsey Interview" Part 2, a CrossFit Journal preview video [wmv] [mov]
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time to comments.
TSgt Joseph R. Deslauriers, Transit Center, Kyrgyz Republic
"Speed Days" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Filfest 2010 Promo video [wmv] [mov]
