Saturday 120512

Rest Day

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Poster at St. Jude. CrossFit for Hope supports St. Jude Children’s Research Hospital.

“Killing The Fat Man: Episode 8” with Gary Roberts CrossFit Journal preview video [wmv] [mov] [HD mov]

The village of Mkanyeni, Kenya – video [wmv] [mov] [HD mov]

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.

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Is this an efficient position for rope climbing?

“The Power Swing” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Jaime Gold at the South East Regional – video [wmv] [mov] [HD mov]

Thursday 120510

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

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Julie Foucher and Cory Moore.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Excel – video [wmv] [mov] [HD mov]

Wednesday 120509

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 111116.

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Aly Linehan, Bagram AB, Afghanistan.

“The Rope Climb” with Greg Amundson – video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Tracy – video [wmv] [mov] [HD mov]

Tuesday 120508

Rest Day

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CrossFit Kids supports Infant Swimming Resource.

“Killing the Fat Man: Episode 7” with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

“Infant Swimming Resource: Teaching Progression” with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

Monday 120507

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Atlanta, Arctic CrossFit, CrossFit Champions, CrossFit Colosseum, CrossFit RevX.

WOD Demo with Brandon Phillips at the South East Regional – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Santa Cruz – video [wmv] [mov] [HD mov]

“All coaching is, is taking a player where he can’t take himself.”
- Bill McCartney

Sunday 120506

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.

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Colleen Maher, 17 years old, 1st place after day 2, South West Regional Women’s Individual Competition.

WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov]

WOD Demo with Zach Forrest – video [wmv] [mov] [HD mov]

Saturday 120505

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

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Mary Beth Litsheim, 51 years old, 10th place after day 1, South West Regional Women’s Individual Competition (not masters).

“Pull-up Mechanics” with Kelly Starrett – video [wmv] [mov]

WOD Demo with Chase Daniels at the South East Regional – video [wmv] [mov] [HD mov]

“Confidence is contagious; so is lack of confidence”
- Vince Lombardi