Rest Day
1. Fast and secure 2. Slower and more secure 3. Faster and less secure.
“CrossFit Fort Vancouver: Athlete of the Month“, CrossFit Journal preview video [wmv] [mov]
“What to Wear” at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]
Frederic Chopin, Piano Sonata No. 2 by Vladimir Horowitz at the White House.
Watch “Life Lessons From An Ad Man” by Rory Sutherland, TED talks.
Post thoughts to comments.
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20″ box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20″ box), Kim Malz 22:44 (105lbs, 24″ box). Post times to comments.
Caleb Hansen, Black Hills, South Dakota.
“Mic’d Up with Pat Sherwood” by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Rory McKernan on the 100830 WOD, again - video [wmv] [mov]
“Counting Attempts” with Ursula Papandrea on the CrossFit/USAW Open.
“Bravery is the capacity to perform properly even when scared half to death.”
- Omar Bradley
Overhead Squat 3-3-3-3-3 reps
Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments.
Compare to 090828.
CrossFit Level 1 Seminars: CrossFit Bellevue, CrossFit Atlanta, CrossFit St Paul, CrossFit Morristown.
CrossFit Coaches Prep Course: CrossFit Santa Clara.
“Skunkworks” with CrossFit Brand X, CrossFit Journal preview video [wmv] [mov]
Squatting below parallel with Adrian Bozman - video [wmv] [mov]
Jason Khalipa on today’s WOD - video [wmv] [mov]
Kristan Clever on today’s WOD - video [wmv] [mov]
Rebecca Voigt on today’s WOD - video [wmv] [mov]
“Severin“
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Rest Day
Bare Bones Crossfit plays Hooverball.
“CrossFit Fort Vancouver: Meet the Team” with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]
Hockey gear workout with Matt Baxter - video [wmv] [mov]
Johann Strauss II, Kaiser-Walzer
Henry Wadsworth Longfellow - The Ladder of St. Augustine
“The Web Is Dead. Long Live the Internet” by Chris Anderson and Michael Wolff, Wired.
Post thoughts to comments.
“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
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.
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
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.
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
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