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Friday 100903
“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.
Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments.
Compare to 100218.
Channel Maze.
“The History of the USAW and Team CrossFit” with Mike Burgener, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler – video [wmv] [mov]
WOD Demo at Valley CrossFit by CrossFit Again Faster – video [wmv] [mov]
From the vault:
WOD Demo with Gillian Mounsey – video [wmv] [mov]
WOD Demo with Nicole Carroll – video [wmv] [mov]
“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
- Mark Twain
Thursday 100902
Split Jerk 1-1-1-1-1-1-1 reps
Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.
Compare to 100331.
Aligning the hips, shoulders and barbell over the base of support (left image) is stronger than with exaggerated lumbar extension (right image).
“The Zone Chronicles: Post-Workout Nutrition Part 3” with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]
225 pound Grace with Rob Orlando – video [wmv] [mov]
WOD Demo at CrossFit Atlanta – video [wmv] [mov]
James Hobart 305lbs on today’s WOD – video [wmv] [mov]
Jason Khalipa 335lbs on today’s WOD – video [wmv] [mov]
Dave Lipson 340lbs on today’s WOD – video [wmv] [mov]
“Mining Human Behavior At MIT” by Andy Greenberg, Forbes.
Wednesday 100901
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.
Compare to 090927.
CrossFit South County trainers, Las Gaviotas Beach, Mexico.
“What To Expect: CrossFit-USAW Open” with Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Rope climbing with Mikko Salo at CrossFit Santa Cruz – video [wmv] [mov]
WOD Demo at CrossFit Atlanta – video [wmv] [mov]
“Action may not always bring happiness; but there is no happiness without action.”
- Benjamin Disraeli
Tuesday 100831
Rest Day
CrossFit Omaha’s Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games.
“Coaching Games Athletes” by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Warm-up with Team CrossFit Fort Vancouver – video [wmv] [mov]
Road Trip: Hit Colorado Springs for the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]
Jean-Philippe Rameau, Concert No. 3 in A Major.
John Cheever – The Enormous Radio.
“Muscles Remember Past Glory” by Tina Hesman Saey, Wired.
Post thoughts to comments.
Monday 100830
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.
CrossFit Level 1 Seminars: CrossFit The Royal Danish Lifeguards, CrossFit Effects, CrossFit Reston, CrossFit Ethos, CrossFit Calgary.
CrossFit Coaches Prep Course: CrossFit Atlanta.
“The Morning After: Part 2” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
From the Vault: Sots Press – video [wmv] [mov]
“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali
Sunday 100829
Back Squat 3-3-3-3-3 reps
Dave Lipson 500lbs, Graham Holmberg 320lbs, Kristan Clever 255lbs, Kim Malz 220lbs, Katie Hogan 205lbs, Becca Voigt 200lbs. Post loads to comments.
Compare to 091215.
Nate Malton completing the Endurrun with a 40lb rucksack and boots in support of Wounded Warriors.ca.
“Kettlebells for Warriors” for the Wounded Warrior Project, CrossFit Journal preview video [wmv] [mov]
“Sunday Funday” with CrossFit by Overload – video [wmv] [mov]
Dave Lipson on today’s WOD – video [wmv] [mov]
Rich Froning Jr. on the 100820 WOD – video [wmv] [mov]
“How Would You Stack Up?” in the 2010 CrossFit/USAW Weightlifting Open.
Wounded Warriors climb Mount Kilimanjaro.
Saturday 100828
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.
“Bringing CrossFit to Collegiate Swimming” with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]
Kristan Clever interview from day 2 of the 2010 CrossFit Games – video [wmv] [mov]
Graham Holmberg on Event 2 at the 2010 CrossFit Games – video [wmv] [mov]
Rob Orlando, Jason Leydon and Jocelyn Leydon on today’s WOD – video [wmv] [mov]
Pat Barber on today’s WOD – video [wmv] [mov]
From the vault: Brendan Gilliam WOD Demo – video [wmv] [mov]
“Courage overrides self-doubt, but does not end it.”
- Mason Cooley
Friday 100827
Rest Day
Worldwide Military CrossFitters.
“Pain Equals Potassium” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]
Interview with Tommy Hackenbruck from day 3 of the 2010 CrossFit Games by CrossFit Again Faster – video [wmv] [mov]
Gioachino Rossini, La Gazza Ladra
Robert W. Service – The Men Who Don’t Fit In.
“Solitude and Leadership” by William Deresiewicz, The American Scholar.
Post thoughts to comments.
Thursday 100826
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.
Compare to 091216.
Rich M., Chesapeake Virginia.
“The Morning After: Part 1” with Mikko Salo, CrossFit Journal preview video [wmv] [mov]
Dave Lipson prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov]
“Things may come to those who wait, but only the things left by those who hustle.”
- Abraham Lincoln
Wednesday 100825
“Test 3“
Tabata Squat
Max reps of Muscle-ups in 4 minutes
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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.
See “How Fit Are You?” – [pdf]
Jason Barkemeyer, Highland Games 173 pounds each farmer walk.
“Spirit of the Games: Part 2” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster – video [wmv] [mov]
From the vault: Greg Amundson “Test 3″ video – [wmv] [mov]
James Hobart prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov]
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The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
