Workout of the Day:
15-12-9
Thruster, 45Kg
Pull Ups

then
3 Rounds of:
1 Minute Push Press
1 Minute Knees to Elbows
1 Minute Wall Balls
1 Minute Rest

Post times and scores to comments.

Today is particularly tough, as the muscles/movements of the first workout are used again in the second. Make sure you eat plenty, stretch out, and get adequate sleep after today’s session.

Everyone Enjoys Post Workout Banter

10 Ways to Be a Better CrossFitter – CrossFit South Bay. Do you agree with these? If not, why? Post to comments.

Workout of the Day:
Row 2K

then
As Many Rounds As Possible in 10 Minutes of:
5 Ring Dips
10 Overhead Squats, 45Kg

A Hard Night's Work for Colm's Essentials

“Core Values” – Randy Hauer
Breathing – Concept 2

Workout of the Day:
2 Minutes Squat Cleans, 60Kg
2 Minutes Double Unders
1 Minute Squat Cleans
1 Minute Double Unders
30 Seconds Squat Cleans
30 Second Double Unders

then

“Franley”
21-15-9
Air Squats
Burpees

Post times to comments.

Paddy's really starting to make progress with his Overhead Squat

More Calorie Counting Nonsense – Tom Naughton
Common Injuries (The Knees) – Dutch Lowy

Workout of the Day:
Snatch
Find Your One Rep Max. Must be a Full Squat Snatch, Competition Standard.

For those not taking part in The Invitational you can either attempt the snatch or perform a metcon from earlier in the week.

I have no idea what Stephen is doing in the background.

What About Zero Carb? – Mark Sisson
How to Look Awesome Everyday – Martin Berkhan

Workout of the Day:
5 Rounds for time of:
5 Deadlifts, 125Kg
10 Burpees

then
15-12-9
Box Jumps
Kettlebell Swings

Post Rounds and Times to comments.

Transitioning to a Paleo Diet – Straighttothebar.com
How Not to Get Injured – Andrew Heffernan

For those preparing for the Invitational, this is “Mikko Salo”, or Double-Metcon Week. For those who aren’t entering, you can choose between individualised strength work followed by the second metcon, or you can join in on both metcons.

Workout of the Day:
Tabata Mash Up
Push Ups
Toes to Bar
Lowest score counts.

then
“Jackie”
1000m Row
50 Thrusters, 20Kg
30 Pull Ups

A key point of doing two metcons in the space of the hour is learning how to pace yourself. Jackie is placed second in line on purpose because you all know at this stage what going all out on the rower does to you!

Smile while you're winning!

The Toning Problem: Why Women Are Missing Out When It Comes to Weight Training – Gubernatrix
Understanding the Drag Factor – Concept 2

Workout of the Day:
Individualised Training

then
75 Overhead Squats, 45Kg

Post times to comment. Compare to November 10th

Pull Ups, Sixties Batman Villian Style

Four Patients Who Changed My Life – Dr. Michael Eades
OHS is where you’ll make your chedda – Sage Burgener