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June 19, 2014

Intensity is the independent variable most commonly associated with optimizing return – Greg Glassman

Don’t believe me?  How about these CrossFit NorCal OGs?

Why You Need Time Caps from Freddy C at CrossFit One World

Graveyard Smash by Miranda at NCLab (with advice from Pat Sherwood).  This post also has a nice picture of Jen and Nick with the NC crew on there podium.

This video is from early 2007 at CrossFit One World – when Glassman did all the lectures, page Nicole Carroll was the demo girl (along with Annie Sakamoto), viagra order before Dave Castro was a rock star, and you don’t see a scrap of Reebok gear

Workout of the Day


7 Hang Squat Cleans 95/65

20 Abmat situps

Goal is 7 rounds.

Rest 7 minutes


7 Hang Squat Clean 95/65

15/10 Pushups

Goal is 5 rounds

Rest 5


7 Hang Squat Clean 95/65

7 Burpee

Goal is 3 rounds

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