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Archive for February, 2010
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“Linda“
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 091128.
“Tailoring Your Coaching:” The SLC Ding Series Part 1, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video [wmv] [mov]
Wednesday 100217
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Compare to 040808.
Juaquin Mercado, USCG Cutter Chincoteague, CrossFit La Puntilla
“Hybrid Winter Challenge” with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Northwest Regionals Site preview by CrossFit Again Faster – video [wmv] [mov]
Tuesday 100216
Rest Day
Kent Stamey, CrossFit Hickory, Hickory, North Carolina.
“Mary’s Story” Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
“Weightbelts” with Kelly Starrett – video [wmv] [mov]
Watch “Start with Why” with Simon Sinek, Tedx.
Consider and post comments on February 20, the next rest day.
Monday 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to comments.
Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).
CrossFit Level 1 Certification Seminars: Rainier CrossFit, CrossFit Tampa, L’usine CrossFit, CrossFit Brisbane.
“Perfect Technique:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Season begins! The US Midwestern Sectionals “Air Force WOD” … [wmv] [mov]
Sunday 100214
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to comments.
Top men’s scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women’s scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
Brycen Garrison, Greater Brighton Fire Protection Department.
“Log Grace” at Rainier CrossFit by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Steve’s Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster – video [wmv] [mov]
Saturday 100213
1 rep-max Snatch
Ten minute time limit, not including warm up.
Post load to comments.
Top men’s scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).
Top women’s scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).
In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.
“An Intro to the new Coaches Prep Course” a CrossFit Journal preview video [wmv] [mov]
“One-arm Isabel” with John Warnek from CrossFit King of Prussia – video [wmv] [mov]
“Whenever there is a simple error that most laymen fall for, there is always a slightly more sophisticated version of the same problem that experts fall for.”
- Amos Tverskyy
Friday 100212
Rest Day
Jessica Perez-Beebe, CrossFit RBB, Rehoboth Beach, Delaware.
“Cleans, Burpees, Reflections on the Games” with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge – video [wmv] [mov]
Read “What Makes a Great Teacher?” by Amanda Ripley, The Atlantic.
Consider and post comments on February 16, the next rest day.
Thursday 100211
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps
Post time to comments.
Jonathon Dowling, CrossFit Milwaukee and CrossFit Santa Rosa.
“Transmission:” At the chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Kirkland CrossFit Workout – video [wmv] [mov]
Loving You (and Drinking Beer) by Frank Dellario.
Wednesday 100210
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to comments.
Mt. Rainier, Washington
“Answering the Belltown” with Nadia Shatila, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
“Hydration” with CrossFit Endurance, by CrossFit Again Faster – video [wmv] [mov]
Tuesday 100209
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Weightlifting pulling stance and landing stance.
“Learning the Front Lever” with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]
Laura DeMarco 370lb Deadlift – video [wmv] [mov]
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