Workout of the day


Strict Fran

21-15-9 reps for time of:
Strict pull-ups

Men: 95 lb.
Women: 65 lb.

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Levers 6 back squat

Efficiency in the context of levers is defined as getting maximal work from the effort expended.

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back squat levers

Despite our relatively inefficient anatomical structure, we still can manage efficiency by considering the body’s interaction with the load and environment and moving the load as close to the fulcrum as possible.

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Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements—the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character.

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Workout of the day


Rest Day

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The Race by Thomas Hart Benton.

Law 360

"The National Strength and Conditioning Association can’t shut down a suit by its insurer seeking to dodge coverage for an underlying false advertising suit brought by CrossFit Inc. just yet, a California federal court ruled Monday. …The NSCA is currently embroiled in a bitter legal battle with CrossFit over claims that it published a since-debunked 2013 study portraying CrossFit’s exercise regimen as unsafe, despite knowing the study’s findings were bogus."

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“If the statement succeeds in its purpose, we will know it because journals will stop using statistical significance to determine whether to accept an article. Instead, journals will be accepting papers based on clear and detailed description of the study design, execution, and analysis, having conclusions that are based on valid statistical interpretations and scientific arguments, and reported transparently and thoroughly enough to be rigorously scrutinized by others.” —Ron Wasserstein, Executive Director, American Statistical Association

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Workout of the day


Deadlift 5-5-3-3-3-1-1-1-1 reps

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There’s probably nothing more important to quality of life or health than maintaining work capacity across broad time and modal domains throughout your years.

Greg Glassman, "Defining CrossFit"


Uffe Ravnskov et al. argue that recent literature suggesting statins reduce heart-disease risk by lowering total (TC) and LDL cholesterol (LDL-C) is flawed, as is the broader belief in the inverse relationship between TC and LDL-C and heart disease. The authors note: “The usual argument in support of the lipid hypothesis is that numerous studies of young and middle-aged people have shown that high TC or LDL-C predict future CVD. This is correct, but association is not the same as causation.” TC or LDL-C may be effective markers for atherosclerotic risk within an untreated (or minimally treated) population, but this does not mean these markers are causal in the disease state.

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Workout of the day


3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

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Couch Push-Up


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