Workout of the Day

• Saturday 100904

  Rest Day

  

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  Bare Bones Crossfit plays Hooverball.

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  "CrossFit Fort Vancouver: Meet the Team" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

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  Hockey gear workout with Matt Baxter - video [wmv] [mov]

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  Johann Strauss II, Kaiser-Walzer

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  Henry Wadsworth Longfellow - The Ladder of St. Augustine

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  "The Web Is Dead. Long Live the Internet" by Chris Anderson and Michael Wolff, Wired.

  Post thoughts to comments.

  
• Friday 100903

  "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.

  

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  Channel Maze.

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  "The History of the USAW and Team CrossFit" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

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  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]

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  "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

  
• Thursday 100902

  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.

  

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  Aligning the hips, shoulders and barbell over the base of support (left image) is stronger than with exaggerated lumbar extension (right image).

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  "The Zone Chronicles: Post-Workout Nutrition Part 3" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

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  225 pound Grace with Rob Orlando - video [wmv] [mov]

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  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]

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  "Mining Human Behavior At MIT" by Andy Greenberg, Forbes.

  
• Wednesday 100901

  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.

  

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  CrossFit South County trainers, Las Gaviotas Beach, Mexico.

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  "What To Expect: CrossFit-USAW Open" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

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  Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov]

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  WOD Demo at CrossFit Atlanta - video [wmv] [mov]

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  "Action may not always bring happiness; but there is no happiness without action."
  - Benjamin Disraeli

  
• Tuesday 100831

  Rest Day

  

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  CrossFit Omaha's Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games.

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  "Coaching Games Athletes" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

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  Warm-up with Team CrossFit Fort Vancouver - video [wmv] [mov]

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  Road Trip: Hit Colorado Springs for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

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  Jean-Philippe Rameau, Concert No. 3 in A Major.

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  John Cheever - The Enormous Radio.

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  "Muscles Remember Past Glory" by Tina Hesman Saey, Wired.

  Post thoughts to comments.