Thursday

3-3-2-2-1-1-1 Push Press

then

5 mins to row for calories

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Sadr City, Baghdad

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Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journalpreview video … [wmv] [mov]

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Chris Spealler does “Angie” – video … [wmv] [mov]

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Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.

WEDNESDAY

21-15-9

225 Deadlifts

GHD Sit ups

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“Form Follows Function” with Jenni Orr, First Place, 2009 CrossFit GamesDirty South Qualifier

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“Shouldering Stones” with Kurtis Bowler, a CrossFit Journal preview video … [wmv] [mov]

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Read Positive Economics (Section II in the first chapter of Milton Friedman’sEssays in Positive Economics, pages 7-16).

Consider and post comments on January 3rd, the next rest day.

Tuesday

Cure SMA (Spinal Muscular Atrpohy): Awareness WOD 2009

Check to find more about SMA and the Awareness WOD;     http://www.curesmawod.blogspot.com/

“Bugaboo”

200 Thrusters  75/45#

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Smith River Hotshots Night Ops

“Body Weight Perception” with Dr. Nicholas Romanov, a CrossFit Journal preview video … [wmv] [mov]

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CrossFit Running Certification with Dr. Nicholas Romanov

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“Kids Class” - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 – video … [wmv] [mov]

Ok back to working out!

MONDAY

“Cindy”

AMRAP in 20 Mins of

5 pullups

10 push ups

15 squats

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Espen Fagervoll, Stortind, Norway

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Tanya Wagner on the 09 CrossFit Games - Part 2 by CrossFit Again Faster, a CrossFit Journal preview video … [wmv] [mov]

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CrossFit Copenhagen: Finesse – video … [wmv] [mov]

WEDNESDAY

Front squat

2/2/2/2/2/2/2

Then….AMRAP in 3 mins of Burpees!

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Luis Castro Lledo, Santiago, Chile

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“Moe Kelsey Interview” Part 1, a CrossFit Journal preview video … [wmv] [mov]

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“Max Pullups” – Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 1 – video … [wmv] [mov]

TUESDAY 091222

Tabata

Sumo Deadlift High Pull

Sit ups

Box Jump

Wall Shots

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Al Faw Palace, Baghdad

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“Coach B Corrects Stacey Kroon” by CrossFit Again Faster, a CrossFit Journal preview video … [wmv] [mov]

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“Sacrifice” by Darren Doane – video … [wmv] [mov]

Monday December 21

Five rounds for time of:
135 pound Thruster, 15 reps
Row 200 meters

Post time to comments.

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Karianne Dickson – Band Squat with Louie Simmons and Chris Mason, First CrossFit Powerlifting Cert

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Tanya Wagner on the 09 CrossFit Games - Part 1 by CrossFit Again Faster, a CrossFit Journal preview video … [wmv] [mov]

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Friday 091218

21-15-9

Ring Dips

Squat Cleans 135lbs/95lbs

 

 

 

 

 

 

 

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Wide Stance Squat with Louie Simmons – video … [wmv] [mov]

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“Metabolic Flexibility” with Dr. Barry Sears, a CrossFit Journal preview video … [wmv] [mov]

THURSDAY 091217

12 days of Christmas

Starting at 12 reps of each movement work you way down to 1

20lbs med ball clean

95lbs overhead squat

GHD sit up

For time

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CrossFit Fight Shorts and Dare Devil Shirts

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“Classroom Techniques” by CrossFit Kids – A CrossFit Journal preview video … [wmv] [mov]

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Mikko Salo, 2009 CrossFit Games Champion – video … [wmv] [mov]

WEDNESDAY

7 sets of 1 shoulder press and max reps weighted pull ups

Post load and number to coments

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Miranda Oldroyd, CrossFit Level 1 Seminar, Al Asad, Iraq

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“The Endurance Paradigm” with Brian MacKenzie, CrossFit Journalpreview video … [wmv] [mov]

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Marty Cej’s Take on The 2009 CrossFit Games – video … [wmv] [mov]