Workout of the Day

• Monday 120206

  Rest Day

  

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  CrossFit Level 1 Certificate Courses: CrossFit Coconut Grove, CrossFit Champions, CrossFit Scottsdale, CrossFit STHLM, Reebok CrossFit One, Rainier CrossFit.
  CrossFit Coach's Prep Course: Alamo CrossFit.

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  "My CrossFit Story: Kevin Miller", free CrossFit Journal video, preview - [wmv] [mov]

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  What is a brand? - video [wmv] [mov]

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  Johann Sebastian Bach, Partita No.6 in E Part 1, Part 2, Part 3.

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  Willa Cather - A Wagner Matinee.

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  "Ad Age Names Several Small Businesses As Hottest Brands" by Alicia Ciccone, The Huffington Post.

  Post thoughts to comments.

  
• Sunday 120205

  Complete as many rounds as possible in 15 minutes of:
  135 pound Push press, 7 reps
  135 pound Overhead squat, 10 reps
  15 GHD Sit-ups

  Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
  Post rounds completed to comments.

  

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  Edward Proulx.

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  "From Overweight to CrossFit Coach" with Lou Callejas, CrossFit Journal preview video [wmv] [mov]

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  "Chris Stowe's CrossFit Story" - video [wmv] [mov] [HD mov]

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  WOD Demo with Laurie Galassi and Jussi Mutikainen - video [wmv] [mov]

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  "And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."
  - Andrew Carnegie

  
• Saturday 120204

  "Rahoi"

  Complete as many rounds as possible in 12 minutes of:
  24 inch Box Jump, 12 reps
  95 pound Thruster, 6 reps
  6 Bar-facing burpees

  Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
  Post rounds completed to comments.

  

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  U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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  WOD Demo with Jenn Jones - video [wmv] [mov]

  
• Friday 120203

  Three rounds for time of:
  275 pound Deadlift, 10 reps
  50 Double-unders

  Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
  Post time to comments.

  Compare to 110123.

  

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  Dillan Monson, Seattle, Washington.

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  Registration for the 2012 Open is now live!

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  "Meet the Owners of CrossFit Vitality" with Jessica and Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

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  NorCal Affiliate Owners Plan for the Open - video [wmv] [mov] [HD mov]

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  WOD Demo with CrossFit Atlanta - video [wmv] [mov] [HD mov]

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  "Power is not revealed by striking hard or often, but by striking true."
  - Honore de Balzac

  
• Thursday 120202

  Rest Day

  

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  Tyson and Dane Van Guenthner, San Diego, California.

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  "Fashion to Fitness" with Laura Dziak, free CrossFit Journal video, preview - [wmv] [mov]

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  "Benching With Band Resistance" with Shane Sweatt and Laura Phelps-Sweatt - video [wmv] [mov]

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  Frederic Chopin, Piano Concerto No.2 in F minor Op.21.

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  William Shakespeare - Winter.

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  "Forget global warming - it's Cycle 25 we need to worry about (and if NASA scientists are right the Thames will be freezing over again)" by David Rose, Mail Online.

  Post thoughts to comments.