Friday 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 040823.

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For wallball shots, the hips generate the primary upward momentum on the medicine ball; the arms are follow-through.

"Implementing the WOD" with Tanya Wagner, a CrossFit Journal preview video [wmv] [mov]

The top Mountain Sectionals athletes prepare for the North Central Regionals this weekend - video [wmv] [mov]

Athletes to Watch at this weekend's North Central Regionals!

"Progress in industry depends very largely on the enterprise of deep-thinking men, who are ahead of the times in their ideas."
- Sir William Ellis

Thursday 100429

Rest Day

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Simon Abelein, CrossFit Ansbach, Wicklesgreuth, Bavaria, Germany

"Motivating Tommy: The Ding SLC Series Part 5" a CrossFit Journal preview video [wmv] [mov]

Announcing the free Two-Day Live Webcast of the Southwest Regionals!

Bach, Toccata and Fugue in D minor, organ

Mending Wall by Robert Frost

Read "The Collapse of Complex Business Models" by Clay Shirky.

Post thoughts to comments.

Wednesday 100428

Front squat 3-3-3-3-3 reps

Post loads to comments.

Dave Lipson 330, 350, 375, 405, 416. Compare to 091130.

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In the muscle-up, your thumbs should contact the upper pec, and then stay in contact above the nipple line until you're over the rings.

"No Snow? No Problem!" with Concept2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Neal Maddox, first overall at the Northern California Sectionals - video [wmv] [mov]

Dave Lipson does today's WOD at Hybrid (and dedicates the effort to Amanda Miller) - video [wmv] [mov]

"We will often find compensation if we think more of what life has given us and less about what life has taken away."
- William Barclay

Tuesday 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

Compare to 080827.

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Amanda Miller July 16, 1985 - April 23, 2010

"Specialization: Travis Bagent vs. Devon Larratt" a CrossFit Journal preview video [wmv] [mov]

Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov]

James Hobart and the CrossFit New England crew do today's WOD by CrossFit Again Faster - video [wmv] [mov]

Monday 100426

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit SAP, Seoul, Republic of Korea, University of San Diego, CrossFit Strong, CrossFit St. Paul, Colorado State Police.

Announcing the 2010 CrossFit Games! - video [wmv] [mov]

"A Violent Agreement" Part 4 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"The Cause of the Earth's Climate Change is the Sun" by Dr. Jeffrey A. Glassman.

"Truth is the daughter of time, not of authority."
- Francis Bacon

Sunday 100425

Rest Day

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Steve Flemming, NHB CrossFit, Charlie Co. 4th Recon Marines Sniper Training.

"Running Men?" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Chase Ingraham prepares for the South Central Regionals - video [wmv] [mov]

Sergei Rachmaninov - Piano Concerto No.2 - YouTube

Edgar Allan Poe - The Pit and the Pendulum

Up from Slavery by David Boaz, Reason Magazine.

Post thoughts to comments.

Saturday 100424

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.

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Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Friday 100423

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

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Kimo Kockelman, CrossFit Hawaii, 2010 CrossFit Games Hawaii Sectionals

"The Finer Points of Tire-Flipping" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]

Beyond the Body by Louis Hayes

Melissa Kiel prepares for the Southeast Regional by CrossFit Again Faster - video [wmv] [mov]

Dave Lipson - 2:57 on today's WOD - video [wmv] [mov]

Air squats too hard? Try Guided Assistance Technology!

Thursday 100422

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

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In the snatch and clean, there is a counterproductive tendency, particularly among strong athletes, to pull the barbell up with the arms instead of relying on the force of the much more powerful hips.

"Running a (One Car) Garage Gym" with Joe Venuti by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

The Men's CrossFit Football Total at the BC Sectionals - video [wmv] [mov]

Rob Orlando 405lbs on today's WOD - video [wmv] [mov]

From the Vault: Ring Dip Standards video [wmv] [mov]

"What do we live for, if it is not to make life less difficult for each other?"
- George Eliot

Wednesday 100421

Rest Day

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Andrew Wright, Red River Gorge, Kentucky

"And Now a Word from Our Trainers" a CrossFit Journal preview video [wmv] [mov]

The Top 3 Men from the Alabama Sectionals by CrossFit Again Faster - video [wmv] [mov]

Ida Heandel performs Violin Sonata 1 Op.78 (1) Vivace ma non troppo by Johannes Brahms.

Henry Wadsworth Longfellow - The Student's Tale: The Falcon of Ser Federigo

"Hold Your Breath for a Really Long Time" - Wired How-To.

Post thoughts to comments.

Tuesday 100420

Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.

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Taz Venter, CrossFit New Zealand, 2010 CrossFit Games Northern California Sectionals.

"Data Driven" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Miranda, Tommy and Ben doing today's WOD - video [wmv] [mov]

Highlights from Day 2 of the Northern California Sectionals - video [wmv] [mov]

"Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
- L.G. Elliott

Monday 100419

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 070516.

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CrossFit Level 1 Seminars: CrossFit North Santa Cruz, CrossFit Auckland, CrossFit Reston, CrossFit Central London, Fort Leavenworth.
Coaches Prep Course: Ultimate CrossFit

"Constantly Varied Programming" with Dave Castro, a CrossFit Journal preview video [wmv] [mov]

Candice Ruiz prepares for the South Central Regionals - video [wmv] [mov]

"Parallette Shoot-through" with Jeff Tucker - video [wmv] [mov]

From the Vault: Annie Sakamoto 9:38 on today's WOD - video [wmv] [mov]

Sunday 100418

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

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Adam Winch, CrossFit Red

"Max Effort Clean and Jerk:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"The Magnificent Seven" from OutlawCrossFit - video [wmv] [mov]

Rob Orlando does the Bear with 200lbs - video [wmv] [mov]

"Children have never been very good at listening to their elders, but they have never failed to imitate them."
- James Baldwin

Saturday 100417

Rest Day

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Theoretically, a handstand on parallel bars is identical to one on parallettes, yet the height can be an obstacle for the mind.

"Playing on the Parallel Bars" at CrossFit Santa Cruz with Tony Budding, a CrossFit Journal preview video [wmv] [mov]

Emily Riddell prepares for the Southeast Regionals, by CrossFit Again Faster - video [wmv] [mov]

Robert Hayden - The Whipping.

Emerson String Quartet: Shostakovich, String Qtet no. 3, III

Change We Can Believe In by Steven Strogatz, The New York Times.

Post thoughts to comments.

Friday 100416

Four rounds for time of:
Row 500 meters
Rest 3 minutes

David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments.

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Little Miss Mathes, Age 8

"A Violent Agreement" Part 3 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Workout 'B' from the NorCal Sectionals - video [wmv] [mov]

"For my part, I rather distrust men or concerns that rise up with the speed of rockets. Sudden rises are sometimes followed by equally sudden falls. I have most faith in the individual or enterprise that advances step by step. A mushroom can spring up in a day; an oak takes 50 years or more to reach maturity. Mushrooms don't last; oaks do. The real cause for an enormous number of business failures is premature over-expansion, attempting to gallop before learning to creep. Sudden successes often invite sudden reverses."
- B.C. Forbes

Thursday 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Wednesday 100414

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Pat Barber 17:31, Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments.

Compare to 091108.

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In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.

"HQ Trainer Box-Squat Session" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

South Beach Workout from FilFest 2010 - video [wmv] [mov]

Laurie Galassi from CrossFit Santa Cruz - 22:12 on today's WOD - video [wmv] [mov]

"Our delight in any particular study, art or science rises in proportion to the application which we bestow upon it. Thus, what was at first an exercise becomes at length an entertainment."
- Joseph Addison

Tuesday 100413

Rest Day

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Drew Cavin, Crossfit Murfreesboro, Tellico River, Tennessee.

"Why Do I CrossFit?" with Ben Lunak, a CrossFit Journal preview video [wmv] [mov]

John Updike - A & P

Frederic Chopin - Polonaise In A Flat Major, Op. 53

Generation M2: Media in the Lives of 8- to 18-Year-Olds from the Kaiser Family Foundation.

Post thoughts to comments.

Monday 100412

Snatch balance 1-1-1-1-1-1-1

Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

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CrossFit Level 1 Seminars: CrossFit Bogota, Yosemite, CA, Fort Bliss, TX, CrossFit Montclair, CrossFit Park City, Rainier CrossFit, Fort Leonard Wood, MO.

"A Day in the Life of a Starr" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

From the Vault - Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CrossFit Thunder helps raise money for the families of the West Virginia mine disaster.

"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford

Sunday 100411

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 090601.

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Tina Angelotti, West Olympic CrossFit.

"Biathlon Basics" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Khalipisms" - video [wmv] [mov]

The Ross Sisters - Solid Potato Salad

Saturday 100410

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.

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Randall Saulsbury, Maui, Hawaii.

"Tuning a High School Champion" with Brian Mackenzie, a CrossFit Journal preview video [wmv] [mov]

Hotel Workout, on the road with Jordan Gravatt - video [wmv] [mov]

Chris Spealler - 8:32 on today's WOD - video [wmv] [mov]

Rob Orlando - 12:53 on today's WOD - video [wmv] [mov]

Nadia Shatila - 12:55 on today's WOD (95lbs) - video [wmv] [mov]

"There is no such thing as a self-made man. We are made up of thousands of others. Every one who has ever done a kind deed for us, or spoken one word of encouragement to us, has entered into the make-up of our character and of our thoughts, as well as our success."
- George Matthew Adams

Friday 100409

Rest Day

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Rose Subiono, CrossFit Oahu, CrossFit Level 1 Seminar, University of San Diego.

"Debriefing" Part 4 of the SLC Ding Series, a CrossFit Journal preview video [wmv] [mov]

Spencer Hendel prepares for the Southeast Regionals, by CrossFit Again Faster - video [wmv] [mov]

Gabriel Faure, Requiem - [Intro e Kyrie] [Offertorio] [Sanctus] [Pie Jesu] [Agnus Dei] [Libera me] [In Paradisum] from Corale San Gaudenzio

Emily Dickinson - If those I loved were lost

"Management Secrets of the Grateful Dead" by Joshua Green, The Atlantic.

Post thoughts to comments.

Thursday 100408

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jason Khalipa 6:16. Post time to comments.

Compare to 090723.

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Isaac Payne, BC Sectionals.

"Disrupting the Supply Chain" with Jeff and Mikki Martin of CrossFit Kids, a CrossFit Journal preview video [wmv] [mov]

The Men's Final Heat from the Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Jason Khalipa - 6:16 "DT" - video [wmv] [mov]

"There is no safety for honest men but by believing all possible evil of evil men."
- Edmund Burke

Wednesday 100407

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

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CrossFit Running, Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the "Pose" method: Weight on ball of the foot, legs in the "4" position with full body lean, back knee slightly bent.

"Rebuilding Khalipa" Part 5 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Highlights from the New York - New Jersey Sectionals by CrossFit Again Faster, - video [wmv] [mov]

The Turbo Encabulator.

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090602.

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Ashley Southern, Carolina CrossFit.

"Multiple Muscle-up Progressions" with Leo Soubbotine of CrossFit Evolution.

"Trainers v. Trainers" from the Second Annual Certification Staff Trainer Summit at the University of San Diego, February 2010 - video [wmv] [mov]

Men's Highlights from the New England Sectionals, by CrossFit Again Faster - video [wmv] [mov]

"Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing happened."
- Winston Churchill

Monday 100405

Rest Day

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CrossFit Level 1 Seminars: CrossFit Effects, CrossFit H.E.L., CrossFit Novato, Indianapolis Metro Police Department, CrossFit Virtuosity.

Day 2 Highlights from the San Diego - Arizona Sectionals - video [wmv] [mov]

Edvard Grieg - Piano Concerto in A minor - Listen

Rudyard Kipling - The Man Who Would Be King

"Insulin and Body Weight" with Dr. Scott Connelly, a CrossFit Journal preview video [wmv] [mov]

Post thoughts to comments.

Sunday 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Compare to 060513.

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Rob Arnett, 3rd Overall, UK/Ireland Sectional

"Training for the Knowable" with Cam Birtwell, a CrossFit Journal preview video [wmv] [mov]

Women's Highlights from the New England Sectionals, by CrossFit Again Faster - video [wmv] [mov]

"Some of us will do our jobs well and some will not, but we will all be judged by only one thing: The result."
- Vince Lombardi

Saturday 100403

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

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In the Romanian Deadlift, the barbell is lowered by pushing the hips back. Reaching back to a well-positioned post can serve as a tactile cue for athletes learning the movement.

"Skill Transfer Exercises:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

Highlights from the Ontario Sectionals - video [wmv] [mov]

Singing 'rewires' damaged brain by Victoria Gill, BBC News.

Friday 100402

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 091020.

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Lcpl Aaron Ferencik, 3rd Marine Division, Helmand Province, Afghanistan.

Workout 'A' from the NorCal Sectionals - video [wmv] [mov]

"Parkour Training" with Rafe Kelley - video [wmv] [mov]

"It's not the size of the dog in the fight, it's the size of the fight in the dog."
- Mark Twain

Thursday 100401

Rest Day

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Becky Conzelman, 3rd Overall, VA, WV, DC Sectionals

"A Violent Agreement" Part 2 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Day 1 Highlights from the San Diego - Arizona Sectionals - video [wmv] [mov]

Becky Conzelman, Outlaw CrossFit, 2:08 Diane - video [wmv] [mov]

Igor Stravinsky, The Firebird Suite - Listen

Walt Whitman (1819-1892, American), Had I the Choice

"Among Weathercasters, Doubt on Warming" by Leslie Kaufman, The New York Times

What's in your Go-Bag?

Post items to comments.