Clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Pat Malafronte
"Benching With Louie: Part 3" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]
The Master's competition at the Southeast Regional - video [wmv] [mov]
"ASCAP Assails Free-Culture, Digital-Rights Groups" by David Kravets, Wired.
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Laurie Galassi 17:34 (125lbs / 14lbs / 65lbs), Pat Barber 18:22, Rob Orlando 18:23 (with 20lb vest), Rebecca Voigt 23:39 (115lbs / 16lbs / 65lbs), Elyse Umeda 24:07 (125lbs / 14lbs / 65lbs), Kristan Clever 26:26 (115lbs / 16lbs / 65lbs). Post time to comments.
Dr. Peter Markel, CrossFit Santa Cruz
"Two-Minute Drills Part 2: Treating That Sticky Rib" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
"All Over the Map: Alverson and DeMarco" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Nadia Shatila completes 100 pull-ups in 2:53 - video [wmv] [mov]
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
2010 Games Women's Epic Matchup 4: Ashleigh and Alicia
"Man must be arched and buttressed from within, else the temple will crumble to dust."
- Marcus Aurelius Antoninius
Rest Day
CrossFit Level 1 Seminars: CrossFit The Royal Danish Lifeguards, CrossFit Atlanta, CrossFit Virtuosity, Indianapolis Metro Police Department, US Army Infantry School, Fort Benning, GA.
"Climbing the CrossFit Ranks" with Kim Csizmazia and Will Gadd, CrossFit Journal preview video [wmv] [mov]
"A Chat with the Canadian Champs", Dan Rogers and Alicia Connors - video [wmv] [mov]
Richard Wagner, Tannhauser Overture Part 1, Part 2.
Mark Twain - My First Lie and How I Got Out Of It
"The Anosognosic's Dilemma: Something's Wrong but You'll Never Know What It Is" by Errol Morris, The New York Times.
Post thoughts to comments.
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups
Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU). Post time and load to comments.
Travis Janeway, CrossFit X, Bellingham, WA.
"Beating the Streets With Steve's Club" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
The Affiliate competition at the Southeast Regional - video [wmv] [mov]
Rob Orlando and Dave Lipson on today's WOD - video [wmv] [mov]
Tommy Hackenbrook on today's WOD - video [wmv] [mov]
"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments."
- Thomas Jefferson
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090711
Chris Fenlon-MacDonald, Moab, Utah
"Death by Clean and Jerk" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
Event 4 at the Europe Regional with Blair Morrison and Sveinbjorn Sveinbjornsson - video [wmv] [mov]
2010 Games Men's Epic Matchups: 1. Mikko and Khalipa, 2. Speal and Orlando, 3. Matt and Tommy, 4. Sveinbjorn and Blair
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.
Compare to 100329.
Kate Rawlings, Julie Foucher and Christy Phillips (3rd, 2nd and 1st place overall at the Central East Regionals), District CrossFit
"Real Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
"All Over the Map: Phillips and Hendel" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Cleaning with Lindsey Smith, Kristan Clever and Miranda Oldroyd - video [wmv] [mov]
Interview with Lindsey Smith - video [wmv] [mov]
2010 Games Women's Epic Matchups: 1. Carey and Kristan, 2. Annie and Lindsey, and 3. Christy and Heather.
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
"Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while......you do them right all the time. Winning is a habit. Unfortunately, so is losing."
- Vince Lombardi
Rest Day
CrossFit Sri Ram Ashram, Haridwar, India.
"America's Hottest ... Philanthropist?" with Brad Ludden, CrossFit Journal preview video [wmv] [mov]
"Familiar Faces: Chatting with the Euros", CrossFit Journal preview video [wmv] [mov]
The final WOD at the Canada Regionals - video [wmv] [mov]
Gustav Mahler, Symphony No 3, 1st movement
The Defiance Combat program "Flinch Response Certified Trainer" ripoff of Blauer Tactical.
Post thoughts to comments.
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.
Javier del Cueto
"A Roomful of the Fittest", CrossFit Journal preview video [wmv] [mov]
Miranda Oldroyd WOD demo (with supplementary Chest-Cam footage) - video [wmv] [mov]
"I wish that I may never think the smiles of the great and powerful a sufficient inducement to turn aside from the straight path of honesty and the convictions of my own mind."
- David Ricardo
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
David Millar and LAPD SWAT members on today's WOD - video [wmv] [mov]
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Kristan Clever 8:55, Rebecca Voigt 11:05. Post time to comments.
Compare to 090122
CrossFit Level 1 Seminars: CrossFit Central London, CrossFit Effects, CrossFit Brand X, CrossFit Morristown, CrossFit Wilmington.
CrossFit Coaches Prep Course: MBS CrossFit.
"Benching With Louie: Part 2" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]
"On the Growth of the Games" with Brett Marshall - video [wmv] [mov]
Workout demo from the Vault (March '07) - video [wmv] [mov]
"If you're looking for perfection, look in the mirror. If you find it there, expect it elsewhere."
- Malcolm S. Forbes
