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Workout of the day


Deadlift 1-1-1-1-1 reps.

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“We use a simple iconography to depict the spine, pelvis, femur, and tibia. We show that the spine has a normal ‘S’ shape and where it is on the athlete’s body. We similarly demonstrate the pelvis, femur, and tibia.”

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Effective coaching requires efficient communication. This communication is greatly aided by coach and athlete sharing a terminology for both human movement and body parts. We’ve developed an exceedingly simple lesson in anatomy and physiology that we believe has improved our ability to accurately and precisely motivate desired behaviors and enhanced our athletes’ understanding of both movement and posture.

Read the article Anatomy and Physiology for Jocks

Workout of the day


Rest Day

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On June 20, 2019, CrossFit, Inc. filed a renewed motion for terminating sanctions against the National Strength and Conditioning Association (NSCA) in the Southern District Court of California. CrossFit’s renewed motion for terminating sanctions, filed after years of litigation and forensic investigation, puts the NSCA’s systemic corruption on full display — corruption that pervades the highest levels of the association’s academic and organizational leadership.

Read MoreCrossFit, Inc.’s Renewed Motion for Terminating Sanctions Against the NSCA

Workout of the day


For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

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The Ring Row


“Given the strong evidence for a direct role of physical activity in the prevention of insulin resistance, and the fact that exercise training increases mitochondrial biogenesis and improves glucose tolerance and insulin action in individuals with insulin resistance and type 2 diabetes, the question of why such a potent modulator of these conditions is not more commonly prescribed is perplexing and should be of utmost concern to medical health care professionals worldwide. To continue to attack the growing health burden by investing almost exclusively in strategies that target secondary and tertiary treatment of chronic disease states (i.e. pharmaceutical interventions) is extremely short sighted: primary defence mechanisms (i.e. exercise/diet and lifestyle interventions) will decrease disease prevalence by preventing these conditions in the first place!”

Read MoreExercise as a therapeutic intervention for the prevention and treatment of insulin resistance

Workout of the day


3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

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At-Home Workout

Bag G2S

Ground-to-shoulders and burpees

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"Cholesterol and its derivatives are important constituents of cell membranes, and precursors of other steroid compounds. But it has been associated with increased risks of heart and blood vessel diseases. The warnings against cholesterol were so intense that they created a new medical diagnosis: ‘You have high cholesterol!’ It now turns out that it was indeed one great big hoax. In due course, Big Pharma extracted some $2 trillion from consumers in the name of ‘cholesterol-lowering treatment.'"

Read the article Thinking Aloud: Was the "High Cholesterol" Hoax Designed To Swindle $2TR?

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