10 minutes to establish max Deadlift
Then
10 min AMRAP of:
3 Deadlifts, 75% max
5 Bar-over Burpees

Post max deadlift load, rounds and reps to comments.

The Shoulder-Back Flexibility Connection

5rds for time:
Run 400M,
5 Muscle-Ups (sub for MU is 15 pullups and 15 dips)

Post time to comments.

Compare to 8/25/11.

CrossFit Cheaters Anonymous by Dawn Fletcher.
Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

Five rounds for time of:
35 Double-unders
Run 200 meters

Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz 6:04.
Post time to comments.

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

4 rounds for time of:
25 Wallball shots, 20# ball
20 Walking lunges with ball
Run 100M with ball
1 Rope climb

Post time to comments.

I24 - JASON

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Muscle-up/False Grip Demo [wmv]
Muscle-Up Progression, Jeff Tucker (CFJ Preview) [wmv][mov]

G46 - BACK SQUAT X3

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

Dave Lipson 505lbs, Austin Malleolo 390lbs, Kristan Clever 270lbs, Rebecca Voigt 200lbs.
Post loads to comments.

---

"Back Squat Tip with K-Starr" - video [wmv] [mov]

---

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Fitness and Nutrition article - General overview of CrossFit and the dominant role nutrition plays in our program.

Zone Meal Plans - How much food you should eat in a day for optimal health and peak performance.

Paleolithic Diet - High quality foods for super health.

N43 - PUSH PRESS X 3

Push Press 3-3-3-3-3

Post loads to comments. Total of all completed sets is your score.

Push Press: Dip [wmv][mov]

O64 - PUSH JERK x 5

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Push Jerk Benefits [wmv][mov]
--------------------------------------------------------------------------------
The Regional Update 2.3 - video [wmv] [mov]
--------------------------------------------------------------------------------
Beat the Streets fundraiser highlights by Again Faster Equipment - video [wmv] [mov]

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.

SKILL WORK:
L-sit-demo [wmv] - use parallettes or rings
L-sit progression tutorial

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1½ pood
12 Pull-ups

Post time to comments.

SKILL WORK:
Kettlebell Snatch, Jeff Martone [wmv][mov]

"NATE"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

SKILL - Wall Drills (see video). Pose run 400M.
Run Corrections, CrossFit Newport Beach [wmv][mov]

Open Gym 9 - 10am

Healthier suggestions for food donations for Alabama’s tornado survivors

Open Gym 9-10am

Rest Day

Games WOD 1 - again!

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions - video [wmv] [mov]

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

COUCH TO 5K
Jog 2 miles.

Five rounds for time of:
45 pound Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

COUCH TO 5K
Run 6x400m, resting 2 minutes in between each interval (Effort should be fast paced)

Rest Day

"FRIEND DAY"

Pick a med ball. Name it. This is your friend for the entire workout. No matter what, do not put it down. There is a 5 ball-slam penalty for every time you set it down.

3 minutes of wallballs
3 minutes of step ups
3 minutes of lunges holding the ball overhead
3 minutes of good mornings with ball held overhead
3 minutes of reverse burpees
Run 400 meters with the ball

Score is total time in seconds minus reps. Lowest score wins. (Total time will include the timed rounds plus the run. So, 15min plus however long it takes to run the loop.)

How many rounds can you complete in 15 minutes of:
10 Deadlift, 135 pounds
12 Dips

Post rounds to comments.

---

First workout of the CF OPEN GAMES will be released tonight!

---

Arnold at the Arnold Sports Festival by Rogue Fitness - video [wmv] [mov]

---

COUCH TO 5K
Run 8x400m, resting 2 minutes in between each interval (Effort should be fast paced)

Open Gym 9:00-10:00am

RUMPSHAKERS: Team Registrations have been extended through Sunday, March 13, 2011. Please note Team Registration has been increased to $25 during this extended period of time. Click here to register with "Carport CrossFit" today!

COUCH TO 5K
Run 3 miles