Monthly Archives: September 2010

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37. Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 090816.

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Josh Rogers and sons.

"Transitioning CrossFit Movements into Elite Skills: Part 1" with Carl Paoli by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Coaches Prep Course: Macro-Micro-Macro" with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Miranda Oldroyd prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

CrossFit/USAW Open Will Stream Live For Free.

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Rest Day

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Carolyn Snock, Glacier National Park.

"Amazing Grace: You Can Fight Cancer" through Barbells for Boobs, CrossFit Journal preview video [wmv] [mov]

"Weightlifting Mindset" for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

Ludwig van Beethoven, Sinfonia N. 6 in F Major Op. 68 "Pastorale".

"What You Pawn I Will Redeem" - Sherman Alexie.

"Boxing Lessons" by Gordan Marino, The New York Times.

Post thoughts to comments.

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.

Compare to 100310.

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CrossFit Level 1 Seminars: Iron Major CrossFit, CrossFit Ann Arbor, CrossFit Reston, CrossFit Gables.

"Worth the Weight?" with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

"Mental Cues" for lifting at the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

From the Vault: Brendan Gilliam on today's WOD - video [wmv] [mov]

Someone said to Voltaire, "Life is hard." Voltaire replied, "Compared to what?"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Graham Holmberg 21 rounds plus 15 reps. Compare to 091105.

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Matt Gyling.

"Talk With a Tennis Legend" with Nick Bollettieri, CrossFit Journal preview video [wmv] [mov]

Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open - 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.

Austin Malleolo 455, Kevin Houston 418. Compare to 100713.

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Snoridge CrossFit supporting Fight Gone Bad 5.

"Dissecting Dave & Nadia: Part 4" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Work Hard, Hard Work and Oxygen" with Graham Holmberg - video [wmv] [mov]

"Cutting Weight" for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

"We cannot become what we need to be, remaining what we are."
- Max Depree

Rest Day

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Squat rack by Matthew Lawrence.

"2010 Affiliate Cup Champions: The Events" with Team CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

Chris Spealler prepares for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Johannes Brahms, Violin Concerto in D major.

John Wilmot - A Satire Against Mankind.

"Bionics" by Josh Fischman, National Geographic.

Post thoughts to comments.

Shoulder Press 3-3-3-3-3-3-3

Jason Khalipa 215lbs, Eric Magee 210lbs, Austin Malleolo 180lbs.
Post loads to comments.

Compare to 100303.

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Laziness or lack of shoulder flexibility can result in an inadequate overhead position.

"Om and Holmberg", CrossFit Journal preview video [wmv] [mov]

Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv] [mov]

Jason Khalipa on today's WOD - video [wmv] [mov]

"Ten Rules of the Cheap Revolution" by Rich Karlgaard, Forbes.

Support the Fight Gone Bad 5 fundraising this Saturday.

"Nearly all men can stand adversity, but if you want to test a man's character, give him power."
- Abraham Lincoln

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24" box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12' ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball). Post time to comments.

Compare to 091001.

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Casey Nielson, Dubai.

"Coaches Prep Course: Multi-Tasking" with Chris Spealler and E.C. Synkowski, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]

"CrossFit Troops Fight For Their Right to Curl Until They Hurl" by Katie Drummond, Wired.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Compare to 091025.

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Cesar Bravo.

"Combative Practical Shooting: Part 1" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

"Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov]

Fight Gone Bad 5 is this Saturday! - video [wmv] [mov]

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
- John Quincy Adams