Workout of the Day:
Squat
5-5-5-5-5

Post loads to comments.

Previous Back Squats:

August 11th (3RM)
July 25th (3RM)
July 9th (CFT)

“Do Hard Things” – Justin Lascek

Workout of the Day:
As Many Rounds in 20 Minutes of:
7 Push Jerks, 60Kg
Run 200m

Post times to comments. Compare to May 20th

Amy didn't like this photo, but I told her I'd put it up for when she was on holidays with the caption We Miss Ames. I forgot, but here it is now at least!

Workouts of the Day:
12-9-6
Front Squat
Ring Dips

then

3 Rounds for time
1 Min Max Calorie Row
1 Min Max Burpees (touch the girder)
1 Min Max Kettlebell Swings, 24Kg

Yeah Buddy, Quiet Saturday!

A Novel Approach to Rest Periods – Dan John (T-Muscle Link, may not be wfs)
Why Winning Athletes Keep Getting Bigger – Richard Merritt

Workouts of the Day:
Single Bar Linda
10,9,8,7,6,5,4,3,2,1
Deadlifts
Power Cleans
Shoulder Press

(Pick a Weight that allows you to finish in less than 12 minutes)

then
4 Rounds for time of:
Run 200m
8 Box Jumps

Post times to comments.

Louise Picking Up the Clean & Jerk Pretty Quickly on Saturday. Mythic Shot Courtesy of Tony.

High Fat Diets Are Bad for You!? I Smell A Rat – Tom Naughton
In Defense of Metabolic Conditioning, Part One, Part Two, Part Three – Evolve Your Fitness

Check out the Interviews with Ruairi and Bobby on their athlete profile pages!

Workout of the Day:
Snatch
Work Up to your 1RM then perform 5 at 85% of that, resting no more than 2 minutes between efforts.

(Seriously, that’s it)

Post loads to comments.

Previous Snatches:
August 4th (1RM)
July 24th (Power Snatch x 3)
June 8th (Hang Squat Snatches x 2)

Sofia in a very dark place during the Snatch/WallBall Workout

How to Win Friends & Influence Paleo – Melissa Byers
“Choking” – Jonah Lehrer

Workouts of the Day:
“Grace”
30 Clean & Jerks (60Kg)

then

Nicole
As Many Rounds as Possible in 20 Minutes of:
Run 400m
Max Rep Pull Ups

Post results to comments.

Keep Grace to under 5 Minutes. Nicole is scored as max pull ups/rounds completed.

John, Grant, Jim and Brian meet the Kettlebells

Does Sugar Feed Cancer – Science Daily
Going Five Oh On Your Ass – CrossFit One World (Interesting? Funny? Disturbing? – Post thoughts to comments on this one please)

This is “Mikko Salo” week, ie a Metcon followed by a Metcon. Recoverability is key here!

Workouts of the Day:
As Many Rounds in 10 Minutes of:
10 Wall Balls
10 Double Unders

then

Tabata Mash Up
Hang Power Clean, 30Kg
Sit Ups

Post scores to comments.

Lisa, Pat and Eoin - some of the latest graduates from The Essentials Course.

Beware “Healthy” Foods – Male Pattern Fitness
Why Exercise Won’t Make You Thin (And Other Tales of Mass Media Hysteria) – Stumptuous