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WOD: 3.8.13

“I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300.”Rich Froning, after snatching 300 pounds
 
 

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CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches, (75/45-pound)
30 Burpees
30 Snatches, (135/75-pound)
20 Burpees
30 Snatches, (165/100-pound)
10 Burpees
Snatches, as many reps as possible (210/120-pound)

 

2012 CrossFit Games Open Workout 12.2 Workout Standards and Demo

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WOD: 3.7.13

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I considered and observed on earth the following: The race doesn’t go to the swift, nor the battle to the strong, nor food to the wise, nor wealth to the smart, nor recognition to the skilled. Instead, timing and circumstances meet them all.
~ Ecclesiastes 9:11

 

Competitor’s: Snatch Drills and Skills

GPP: Perform the following tests:

L-Sit for time.

Handstand walk for distance or hold for time.

Pull-ups for reps.

Snatch 1 rep for max weight.

2K Row for pain.

 

Olympic weightlifting inspirational

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WOD: 3.6.13

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When in doubt, do the courageous thing.

~Jan Smuts
 

WOD:

21-15-9 reps of:

Squat Snatches (115/95)

Handstand Push-ups

 

Lee Jung-Jae rapid snatch

The Kipping Handstand Push-Up with Laurie Galassi

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WOD: 3.5.13

tabata

Pain is inevitable.

Suffering is optional.

~M. Kathleen Casey

“Tag Team Tabata ”

Tag Team Tabata Intervals of:
Front Squats (45/35-pounds)
Push Press (45/35-pounds)
Toes to Bar
Lateral Jumps (over your partner)
Power Snatch (45/35-pounds)
Score is the total reps from all four stations (32 intervals).
Tag Team Tabata intervals (20 seconds work/20 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.

 

 

 

 

 

 

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WOD: 3.4.13

I am only one, but still I am one.  I cannot do everything, but still I can do something; and because I cannot do everything, I will not refuse to do something I can do.
~Edward Everett Hale

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Watch a video for this workout“CrossFit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM
For total weight
Download the free PDF from the CrossFit Journal for details on how to perform the CrossFit Total.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

WOD Demo with Zack Height

Deadlifting

deadlift copy

If the squat is the most important movement that you will ever learn, than the deadlift is the most important lift.  It is the technique that you must use whenever you lift an object off the ground and return it to the Earth’s surface!  Why is it so important?  Have you ever picked something up from floor?  Then you have performed a deadlift.  The question is did you do it correctly.  The human spine is an incredibly strong biomechanical structure capable of supporting unbelievable loads in excess of a 1000 pounds when proper spinal alignment is maintained.
However, once proper lumbar curve is lost, the spine loses all of it’s structural integrity.  Since 85% of Americans suffer from debilitating back pain at least once in their lifetime, it is important that everyone learn to deadlift correctly, even your grandmother.
girl-posterior-chain
The deadlift is a total body exercise.  Even your arms, which don’t move, are under incredible isometric load.  All of the muscles of the core are engaged to support the spine, spinal erectors, abdominals, internal and external obliques and the internal core stabilizers.  The movement itself is primarily hip extension produced by the posterior chain: spinal erectors, glutes and hamstrings.  The muscles of the posterior chain, when used properly, can generate more force than any other joint in the body.  Like the say, it’s all in the hips.  There is a reason that our eyes are drawn to the butt of a prospective mate.  It is the largest and most powerful muscle in the human body and tells us a lot about our fitness, regarding both muscular development and body composition.  According to Coach Glassman, hip extension produced by the posterior chain is the most important movement for all sports.  Let’s take a look:

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Crossfit Deadlift Intro.

 

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Open House: 10AM-2PM

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Only put off until tomorrow what you are willing to die having left undone.
~Pablo Picasso

Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad Explained

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Open House: 6-10PM

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Like the wind crying endlessly through the universe, Time carries away the names and the deeds of conquerors and commoners alike.  And all that we are, all that remains, is in the memories of those who cared we came this way for a brief moment.
~Harlan Ellison

Watch a video for this workout“Nate”

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2/1.5-Pood)
As many rounds as possible in 20 minutes
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WOD Demo “Nate” with CrossFit NRG


 

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private WOD: 2.28.13

“ZEUS”

Three rounds of:
30 Wall Ball Shots, (20/14-pound ball)
30 Sumo deadlift high-pull, (75/55-pounds)
30 Box Jumps, 20″ box
30 Push press, (75/55-pounds)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
For Time
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.
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No Man Ever Steps in the Same River Twice…

…for it’s not the same river and he’s not the same man.

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Happy Valentine’s Day!

 

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When my love swears that she is made of truth, I do believe her though I know she lies.

~William Shakespeare
 
 

In case you forgot it:

The Annual St. Valentine’s Day Massacre

Seven Rounds (one for each murdered mobster) of:
19 Front Squats (45/25 pound plate)
29 Lunges (alternating leg)
19 Overhead Squats (45/25 pound plate)
14 Shuttle Sprints (10 yards each)
29 Push-ups
19 Push Press (45/25 pound plate)
29 Tuck-ups
Complete in as short a time as possible.

The Saint Valentine’s Day massacre is the name given to the 1929 murder of 7 mob associates as part of a prohibition era conflict between two powerful criminal gangs in Chicago: the South Side Italian gang led by Al Capone and the North Side Irish gang led by Bugs Moran.

 

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A small gallery

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