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?

If the ball touches the ground at any point during one of the first two exercises, add an additional 5 reps to the total count for that round. If the ball touches the ground during a buddy-carry, start over.

“Muscles Remember Past Glory” by Tina Hesman Saey, Wired.

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

How bathroom posture affects your health (hint: squats are the key to everything good in life)

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to 091216.

Crisco: “it’s digestible”

This is a MUST watch video on degenerative disease and diet by Gary Taubes.

Check out the the footage from this weekend’s POSE clinic!

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron368 (23 x 16). Post score to comments.

See “How Fit Are You?” – [pdf]

We’re in this together, you guys

“How Would You Stack Up?” in the 2010 CrossFit/USAW Weightlifting Open.

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi35:47. Post time to comments.

Compare to 040316.

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]

“Bringing CrossFit to Collegiate Swimming” with Chris Michelmore,CrossFit Journal preview video [wmv] [mov]

Bro, you can’t touch your toes (you’re so lucky)