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  • Archives

Tuesday 9/19/17

The more you sweat in peace, the less you bleed in war.” – Norman Schwarzkopf

For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

Post time to comments.

Related content:
• CrossFit WOD 170916 Tips With Rory McKernan
• The GHD Hip Extension
• The Rope Climb (Wrapping)

Monday 9/18/17

In three words I can sum up everything I’ve learned about life: it goes on. Robert Frost

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

Related content:
• CrossFit WOD 170914 Tips With Rory McKernan
• The Front Squat

Sunday 9/17/17

Words – so innocent and powerless as they are, as standing in a dictionary, how potent for good and evil they become in the hands of one who knows how to combine them.” – Nathaniel Hawthorne

Rest Day

Dr. Robert Lustig discusses his latest book, “The Hacking of the American Mind.”

Post thoughts to comments.

Saturday 9/16/17

If you are lucky enough to find a way of life you love, you have to find the courage to live it.” – John Irving

Rest Day

Nutritionists Accuse CrossFit Trainers of Disagreeing with Nutritionists,” The Russells Blog.

Post thoughts to comments.

Friday 9/15/17

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

30-20-10 reps for time of:
GHD sit-ups
Wall-ball shots, 20-lb. ball

Post time to comments.

Related content:
CrossFit WOD 170913 Tips With Rory McKernan
The GHD Sit-up
The Kipping Toes-to-Bar
The Wall Ball

Thursday 9/14/17

The past cannot be cured.” – Elizabeth I

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 160525.

Related content:
CrossFit WOD 170912 Tips With Rory McKernan
The Hang Power Clean
The Hook Grip


Wednesday 9/13/17

The object of the superior man is truth.” – Confucius


10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Related content:
• CrossFit WOD 170910 Tips With Rory McKernan
• The Double-Under
• The Kipping Pull-up
• The Air Squat

Tuesday 9/12/17

I know I am getting better at golf because I am hitting fewer spectators.” – Gerald R. Ford

7 2-minute rounds of:
25-cal. row
205-lb. jerks, max reps

There is no rest between rounds.

Post total number of jerks completed to comments.

Related content:
CrossFit WOD 170909 With Rory McKernan
The Push Jerk

Monday 9/11/17

The past cannot be cured.” – Elizabeth I

4 rounds, each for time, of:
800-meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 160906.

Related content:
CrossFit WOD 170908 Tips With Rory McKernan
Warm-up With Chris Hinshaw

Sunday 9/10/17

One fails forward toward success.” – Charles Kettering

Rest Day

“Sugar Science Solid” – CrossFit Journal – [article]

“Free Laughs at CrossFit Black Five” – CrossFit Journal [video]

Post thoughts to comments.

Saturday 9/9/17

Too low they build, who build beneath the stars.” – Edward Young

Rest Day

Congress Could Cut Soda and Candy from SNAP, but Big Sugar is Pushing Back,” Civil Eats.

Post thoughts to comments.

Friday 9/8/17

I’ve never known any trouble than an hour’s reading didn’t assuage.” – Arthur Schopenhauer

5 rounds for time of:
Swim 100 yards
30 push-ups

Post time to comments.

Compare to 160516.

Related content:
CrossFit WOD 170902 With Rory McKernan
The Push-up

Thursday 9/7/17

I may not have gone where I intended to go, but I think I have ended up where I intended to be.” – Douglas Adams

Back squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 150514.

Related content:
CrossFit WOD 170904 With Rory McKernan
The Back Squat

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