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  • Archives

Thursday 11/23/17

Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.

Compare to 151126.

Related content:
CrossFit WOD 171123 Tips With Rory McKernan
Thte Burpee

Wednesday 11/22/17

Accept the challenges so that you can feel the exhilaration of victory.” – George S. Patton

Rest Day

Cost of diabetes epidemic reaches $850 billion a year,” Reuters.com.

Post thoughts to comments.

Tuesday 11/21/17

Politics have no relation to morals.” – Niccolo Machiavelli


3 rounds for time of:
75 squats
25 ring handstand push-ups
25 L pull-ups

Post time to comments.

Compare to 100221.

Related content:
CrossFit WOD 171121 Tips With Rory McKernan
The Air Squat
Ring Handstand Push-Ups With Jeff Tucker
The Pull-Up (L-Sit)

Monday 11/20/17

Words are the money of fools.” – Thomas Hobbes


Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 150903.

Related content:
• CrossFit WOD 171120 Tips With Rory McKernan
• WOD 130129 Demo with Sarah Hopping

Sunday 11/19/17

My cooking is so bad my kids thought Thanksgiving was to commemorate Pearl Harbor.” – Phyllis Diller


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 160704.

Related content:
• CrossFit WOD 171119 Tips With Rory McKernan
• WOD Demo at the CrossFit Tour, Australia

Saturday 11/18/17

I would rather lose in a cause that will some day win, than win in a cause that will some day lose.” – Woodrow Wilson

Rest Day

In Louisville’s Hallmark Neighborhood, A CrossFit Gym Works To Fill An ‘Exercise Desert,’” WFPL.org.

Post thoughts to comments.

Friday 11/17/17

Children require guidance and sympathy far more than instruction.” – Anne Sullivan


21-15-9 reps for time of:
95-lb. thrusters

Post time to comments.

Compare to 160727.

Related content:
• CrossFit WOD 171117 Tips With Ed Morrison
• The Thruster
• Ode to Fran

Wednesday 11/16/17

Believe you can and you’re halfway there.” – Theodore Roosevelt

Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

Post rounds completed to comments.

Related content:
• CrossFit WOD 171116 Tips With Kate Gordon
• Midline Stabilization: The GHD Sit-Up

Tuesday 11/14/17

Rest Day

Survey reveals surprising mismatch between perception and reality of obesity in America,” Los Angeles Times.

Post thoughts to comments.

Monday 11/13/17

It takes a long time to become young.” – Pablo Picasso


Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Related content:
• CrossFit WOD 171113 Tips With Boz and Rory
• The Wall Ball

Sunday 11/12/17

To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.” – Buddha

42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups

Post time to comments.

Related content:
• CrossFit WOD 171112 Tips With Boz and Rory
• The Wall Ball
• The GHD Sit-Up

Saturday 11/11/17

Obstacles are those frightful things you see when you take your eyes off your goal.” – Henry Ford


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Related content:
• CrossFit WOD 171111 Tips With Boz and Rory
• The Power Snatch
• The Power Clean

Friday 11/10/17

Deserve your dream.” – Octavio Paz

Rest Day

Is Medicine Really the Answer?” CrossFit Palestine.

Post thoughts to comments.

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