Workout of the Day

• Thursday 100311

  Three rounds for time of:

  30 Double-unders
  25 L-pull-ups
  50 pound dumbbells Squat clean, 20 reps

  Post time to comments.

  

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  AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit.

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  "Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

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  Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

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  "Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second."
  - Vince Lombardi

  
• Wednesday 100310

  Ten rounds for time of:
  135 pound Deadlift, 15 reps
  15 push-ups

  Post time to comments.

  Compare to 050303.

  

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  In the clean and snatch, maximal vertical force on the barbell cannot be achieved until the torso is also vertical.

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  "Yards: Swimming with Champions" with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov]

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  2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]

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  Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday's WOD - video [wmv] [mov]

  
• Tuesday 100309

  Five rounds for time of:
  15 foot L-rope climb, 1 ascent
  5 Parallette handstand push-ups
  45 pound barbell One-legged overhead squat, 10 reps

  For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

  Post time to comments.

  

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  Neil Amonson, CrossFit 801, The Troll Wall, Norway.

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  "Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

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  Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

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  "If everything seems under control, you're just not going fast enough."
  - Mario Andretti (Italian-born American car racer)

  
• Monday 100308

  Rest Day

  

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  CrossFit Level 1 Seminars: CrossFit Asia, Ft Wainwright, Alaska, Lightning CrossFit, CrossFit Watertown, Colorado State Patrol

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  "Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

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  "Doc Reenlists in the Navy" at CrossFit by Overload - video [wmv] [mov]

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  Read "Life Value and the Paradoxes of Risk" by Charles S. Sanford, Jr., Terry College of Business, University of Georgia.

  Consider and post comments on March 12, the next rest day.

  
• Sunday 100307

  "Helen"

  Three rounds for time:
  Run 400 meters
  1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
  12 Pull-ups

  Post time to comments.

  Compare to 090930.

  

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  LA County Fire Dept. Fire Camp 9.

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  "A CrossFit Keg Party" with Rob Orlando, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

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  "Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]

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  "It's Exercise in Disguise" - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.