Monthly Archives: May 2010

Rest Day

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CrossFit Level 1 Seminars: CrossFit Sport, Iceland, CrossFit Perth, Australia, University of San Diego, Rainier CrossFit, Colorado State Patrol, CrossFit Tampa.

"Coaching the Air Squat" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

"Fallen but Never Forgotten," a CrossFit Journal article.

DJ Wickham, 220lb snatch complex from the Canadian Regionals - video [wmv] [mov]

Samuel Barber, Adagio for Strings.

"Reflections on Memorial Day" by Mackubin T. Owens.

Post thoughts to comments.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.

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Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

Bill Grundler 25:49 on today's WOD - video [wmv] [mov]

Jeff Tincher 44:31 on today's WOD - video [wmv] [mov]

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Rest Day

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Paul Greenberg, Swiss Alps.

"Training, Intensity and Olympic Gold" with Kevin Light, CrossFit Journal preview video [wmv] [mov]

Jessica Pamanian's 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster - video [wmv] [mov]

Antonín Dvo?ák, New World Symphony - 4th Movement.

W H Auden, The Fall of Rome

"Chances Are" by Steven Strogatz.

Post thoughts to comments.

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

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Rob Orlando, Northeast Regionals

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

Rob's 300lb x 3 clean and jerk by CrossFit Again Faster - video [wmv] [mov]

"Though we have heard of stupid haste in war, cleverness has never been seen associated with long delays."
- Sun Tzu, The Art of War

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 100109.

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Proper set up for the deadlift: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

"The 'Space' Program" with John and Kelly Brown, CrossFit Journal preview video [wmv] [mov]

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 091028

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CrossFit Level 1 Seminars: CrossFit Ethos, CrossFit Atlanta, CrossFit King of Prussia.
Coaches Prep Course: CrossFit Reston.

"Exposing Problems, Part 2: Tips and Tricks" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

"The Origins of S.P.E.A.R." with Tony Blauer by CrossFit Again Faster, - video [wmv] [mov]

"Ultimately, our hopes for the future of society can be no brighter than the expectations we have regarding the conduct of its individual citizens."
- Clarence Thomas

Rest Day

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Patrick Morrissey, US Coast Guard, Boston, MA.

"Firebreathers' Forum" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Revealing the WOD" with Adrian Bozman - video [wmv] [mov]

Antonio Vivaldi, Two Cello Concerto.

John Cheever - "Of Love: A Testimony"

"The El Paso Miracle" by Radley Balko.

Post thoughts to comments.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090802.

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Calaway Williams, P3 CrossFit, Tonsai Beach, Krabi, Thailand.

"International Dining" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

"Revisiting Combat Outpost Reilly" by CJ Chivers, The New York Times.

"What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent's pressure and the temporary failures."
- Vince Lombardi