Tuesday 091201

“By Request”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Snatch: 95lbs/65lbs

Set up three bars and storm through for time.

Post time to comments.

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Mark Lopshire, Snake River base jump, Twin Falls, ID

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Upper Body Maintenance by Kelly Starrett, CrossFit Journal Preview – video … [wmv] [mov]

Monday 091130

Complete four rounds for time of:
Run 400M 
25 Pull-ups

Post time to comments.

 

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Blair Morrison, Dommelhoeve Farm, Netherlands

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Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video … [wmv] [mov]

FRIDAY 091127

AMRAP in 20 Mins

10 each of

wallshot, box jump, deadlift 205/145, burpees

POST ROUNDS TO COMMENTS

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Marines, Cco. 4th Recon BN

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Xplore CrossFit DB Burpee workout video … [wmv] [mov]

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James FitzGerald (OPT) 2009 Games video … [wmv] [mov]

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“A Hint of Hype, A Taste of Illusion” by Leonard Mlodinow – The Wall Street Journal

THURSDAY 091126

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

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San Francisco CrossFit

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Tommy Hackenbruck, CrossFit Level 2 Seminar CrossFit Journal Preview – video … [wmv] [mov]

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Jason Khalipa and CrossFit Endurance video … [wmv] [mov]

WEDNESDAY 091125

Paige

Back Squats 65#M45#W

One on the first minute, two on the second and so on until you can’t complete the prescribed number in the minute.

Post results to comments.

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Benjamin Tate, South Lake Tahoe, California

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A Conversation with Dr. Barry Sears, Part 1 by CrossFit Again Faster, CrossFit Journal Preview – video … [wmv] [mov]

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Tanya Wagner, CrossFit Games Event 6 video … [wmv] [mov]

TUESDAY 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

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Lumberjack CrossFit.

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On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through theLumberjack CrossFit Memorial Hero WOD.

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CrossFit Lumberjack Ft Hood tribute video … [wmv] [mov]

MONDAY 091123

AMRAP in 20 min of

Run 400M

as many push ups possible

post rounds and pushups to comments

If you want to improve

performance, then you need to

learn to control your inner voice

and make it work constructively to

produce good, quality self-talk.

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CrossFit Effects – Sydney Australia, CrossFit Atlanta, Iron Major CrossFit- Fort Leavenworth, KS

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Pose Method: Hill Running, CrossFit Journal – video [wmv] [mov]

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“In the trenches on climate change, hostility among foes” by Juliet Eilperin – The Washington Post

FRIDAY 091120

Today’s Workout
25-20-15-10-5
Single Arm DB snatch (40/25)
Pullups

200 m run in between sets

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Jak Grueneberg, San Diego, CA

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CrossFit Montclair: Think Tank – video [wmv] [mov]

THURSDAY 091119

Complete as many rounds as possible in 20 minutes of:
12 Shoulder Press (seated, w/ dumbbells) (40#/25#)
12 Walking Lunges (dumbbells held at sides)
12 Romanian Dead Lifts (dumbbells)
- use the same weight dumbbells for all movements

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Shasta Trinity Fly Crew 506

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CrossFit Copenhagen, 2009 CrossFit Games – video [wmv] [mov]

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“The Golden State Isn’t Worth It” by William Voegeli – Los Angeles Times

WEDNESDAY 091118

Helen

3 Rounds of
Run 400M
21 Kettlebell Swings

12 Pull Ups

Post time to comments.

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Cesar Härdfeldt, St. Anton, Austria

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Dr. Nicholas Romanov, The Pose Method, CrossFit Journal Preview – video [wmv] [mov]