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Crossfit
Mobility WOD
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January 27, 2012
01-28-12 / "Desforges"
"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
Keith Nelson 36:59. Post time to comments.
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
WOD Demo with Keith Nelson - video [wmv] [mov]
January 26, 2012
01-27-12 / Back Squats, Rope Climbs
For time:
75,55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75,55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75,55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75,55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75,55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents
Ken Cutrer 10:47. Post time to comments.
"Law Enforcement Training Seminar", CrossFit Journal preview video [wmv] [mov]
"I Am Not Cancer. I Am CrossFit." free CrossFit Journal article by Hilary Achauer.
WOD Demo with Coastal CrossFit - video [wmv] [mov]
WOD Demo with CrossFit San Jose - video [wmv] [mov]
Ken Cutrer on today's WOD - video [wmv] [mov]
Reebok's Empire State Building WOD, YouTube.
January 25, 2012
01-26-12 / 400 meter repeats
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 100302.
"I would personally put running in the middle". Coop
What would you put there?
"Training During Ramadan" with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]
"What impresses men is not mind, but the result of mind."
- Walter Bagehot
January 24, 2012
January 23, 2012
01-24-12 / Front Squat, CtoB Pull-ups
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
"Be Your Own Bodyguard Part 4: Trojan Horse Concept" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]
WOD Demo at NorCal CrossFit - video [wmv] [mov]
"No man is able to make progress when he is wavering between opposite things."
- Epictetus
January 22, 2012
01-23-12 Shoulder Press 10x2
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Compare to 111022.
"History of the CrossFit Games" - video [wmv] [mov] [HD mov]
WOD Demo with Potomac CrossFit - video [wmv] [mov]
January 21, 2012
01-22-12 / Deadlift, L-Pull-ups
Seven rounds for time of:
225,155 pound Deadlift, 7 reps
7 L-pull-ups
Graham Holmberg 7:48. Post time to comments.
"Inside England's CrossFit HG3" with Peter Davis and Andy Ruddick, CrossFit Journal preview video [wmv] [mov]
"Striking and CrossFit" with George Ryan - video [wmv] [mov]
WOD Demo with CrossFit 101 - video [wmv] [mov]
"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan
01-21-12 / Team WOD
Team WOD Day
Teams of 2, First team to 1000 pts.
Only one team member can work at a time.
Ground to Overhead (135,95) 10 pts
Deadlift (225,155) 10 pts
Burpee 5 pts
Overhead Squats (95,65) 5 pts
Kettlebell Swings (53,35) 3pts
Box Jumps (24,20) 2pts
Push-ups 1pt
Pull-ups 1 pt.
Points can be combined so a Burpee box jump is 7 pts, and a burpee pull-up is 6pts.
Strong is sexy
"CrossFit Inspires Singer's 'Fight'" with Kate Moran, CrossFit Journal preview video [wmv] [mov]
The Home Gym with Tim Bishop - video [wmv] [mov]
January 19, 2012
01-20-12 / Three Round Jackie
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
If you are new to CrossFit, one round only.
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]
Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]
WOD Demo with CrossFit Wilmington - video [wmv] [mov]
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard
January 18, 2012
01-19-12 / "Elizabeth"
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.
Compare to 110115.
"It is rewarding to watch my kids willingness to sweat and bleed to finish a workout. A family that WODs together stays together."
- Amy Kline-Rodriguez
"Netball Training at Reebok CrossFit Canterbury" with Maree Bowden and Denise Leggat, CrossFit Journal preview video [wmv] [mov]
WOD Demo from the Level 1 Course at CrossFit Oahu - video [wmv] [mov]
CrossFit EST on today's WOD - video [wmv] [mov]
Contact Info:
- Dru Cooper (Owner)
Firefighter/Paramedic, Crossfit Enthusiast, Husband/Father, CrossFit Level 1 Certified Trainer. Call me at (719) 651-3249 pikespeakcrossfit@gmail.com - Cybil Cooper (owner)
Level 1 Certified CrossFit Trainer, Homemaker. Diet enthusiast. Paleo practitioner. Nutritional consultant 719.651.5493
