Monthly Archives: March 2010

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

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Cheyne Pagarigan, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals.

Push Press Basics in Spanish with Maggie Dabe by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Women's Highlights from the 2010 CrossFit Games Florida Sectionals by CrossFit Again Faster - video [wmv] [mov]

Fort Hood TV covers the Lumberjack 20 Fundraiser - video [wmv] [mov]

"People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world."
- Michael Josephson

Rest Day

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Salt

"Giving Up on Globo Gym" with CrossFit Lakewood, a CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games Pennsylvania Sectionals by CrossFit Again Faster - video [wmv] [mov]

John Sullivan - "The CrossFit Congressman" and "A Vote for CrossFit"

Franz Joseph Haydn, Symphony No. 94 - Movements [I], [II], [III], and [IV], from Liber Liber.

Read "The (Political) Science of Salt" by Gary Taubes, The National Association of Science Writers.

Post thoughts to comments.

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.

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Securely locking the rope with your feet makes climbing more efficient.

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

Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]

The Canadian Army's Combat Fitness Program is based on CrossFit.

Owen and Ben Franks from the New Zealand All Blacks and their father Ken get some great press for their new affiliate, CrossFit Canterbury.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091120.

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Brittani Russell, CrossFit Evolution, 2010 CrossFit Games Florida Sectionals.

"Rebuilding Khalipa" Part 3 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals - video [wmv] [mov]

Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090317.

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Isaiah Ybarra, CrossFit Cherry Point.

Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910)

Rest Day

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Ingrid Kantola, CrossFit Los Angeles, First Overall, 2010 CrossFit Games SoCal Sectionals

Erin Cafaro Learns to Run Part 3 with Dr. Nicolas Romanov, a CrossFit Journal preview video [wmv] [mov]

The Men's Competition at the 2010 CrossFit Games Alabama Qualifiers by CrossFit Again Faster - video [wmv] [mov]

Felix Mendelssohn, Violin Concerto

Read "Betting on the Blind Side" by Michael Lewis, Vanity Fair.

Consider and post comments on March 20, the next rest day.

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

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CrossFit Level 1 Seminars: CrossFit Lineage, CrossFit Brisbane, CrossFit TNT, CrossFit Charlotte.

"The Triage Concept" with Pat Sherwood, a CrossFit Journal preview video [wmv] [mov]

The Sandbag Workout from the 2010 CrossFit Games Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 091019.

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John Haase, Okinawa, Japan.

Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]

Kyle Maynard at the 2010 CrossFit Games Georgia Sectionals by CrossFit Again Faster - video [wmv] [mov]

To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

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To improve range of motion on the ring dip, adjust the height of the rings such that you stretch to touch the floor or box on each rep.

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

Josh Everett at the Arnold Classic - video [wmv] [mov]

Rest Day

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Special Agent Salembier, NCIS, Camp Delaram, Afghanistan.

"If You Build It..." with CrossFit Highlands Ranch, a CrossFit Journal preview video [wmv] [mov]

The Women's Events from the 2010 CrossFit Games Alabama Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Ludwig van Beethoven, Symphony No. 6 in F major (Op. 68) - Listen

Read "How the Inbred Lab Mouse Helps Reprogram the Human Genome" by Gary Wolf, Wired Magazine.

Consider and post comments on March 16, the next rest day.