“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.

How to stretch you back bits- Mobility WOD

“Mic’d Up with Pat Sherwood” by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

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.

QOD: Were you physically active prior to starting CrossFit? How did your sport or fitness routine prepare you for CrossFit? How was it lacking?

Americans: Fat and Unaware

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

We Like Chocolate and Beer

Douche of the Month

In two equally sized teams-

-Team A heads out on an 800m run
-Team B completes as many rounds of “cindy” as possible during that time. All members from team B may work at the same time.
-As soon as a member of team A returns, he or she can choose which member of team B must stop executing “cindy”. Once all members of team A have returned, all members of team B must stop. Record number of COMPLETE rounds team B accumulated. Switch roles and repeat. After each team has run 4 times and completed 4 intervals of cindy, the team with the highest total cindy score wins.

A history teacher has been suspended in France for spending too much time teaching students about the Holocaust.

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.

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

Does stretching before running help prevent injuries?

In the gym (as in life) you should look forward

Back Squat 3-3-3-3-3 reps

Dave Lipson 500lbs, Graham Holmberg 320lbs, Kristan Clever 255lbs,Kim Malz 220lbs, Katie Hogan 205lbs, Becca Voigt 200lbs. Post loads to comments.

Compare to 091215.

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

“Mining Human Behavior At MIT” by Andy Greenberg, Forbes.

Fit to fight? Probably not.

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to Comments.

Speed training’s dirty secret

Question of the day: We all know how to eat right, and since most of us are committed to doing so on a daily basis, it’s only natural to occasionally execute an epic, premeditated cheat-meal. What’s your favorite way to do it?