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), # order before Dave Castro was a rock star, and you don’t see a scrap of Reebok gear
[youtube https://www.youtube.com/watch?v=xmfBpqg5T0A?rel=0&w=420&h=315]
Workout of the Day
AMRAP 7
7 Hang Squat Cleans 95/65
20 Abmat situps
Goal is 7 rounds.
Rest 7 minutes
AMRAP 5
7 Hang Squat Clean 95/65
15/10 Pushups
Goal is 5 rounds
Rest 5
AMRAP 3
7 Hang Squat Clean 95/65
7 Burpee
Goal is 3 rounds