I’m in favor of it.” – John McKay, coach of the Tampa Bay Buccaneers in 1976, when asked about the execution of his team.

Rest Day

Packers Fan Announces He Will Return To Drinking For Another Season

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If we will be quiet and ready enough, we shall find compensation in every disappointment.” ~Henry David Thoreau~

WOD

“Play Good Challenge” courtesy of CrossFit Invictus (thanks!)
Part One – Find your 1-RM Clean in 15 minutes or less
(power or full – get as much as you can from ground to racked, standing position);
and then,
Part Two – Complete the following for max reps:
Two minutes of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)

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Wisdom is always an overmatch for strength.” ~ Phaedrus ~

WOD

Row 5K

Post time to your workout log.

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The hardest years in life are those between ten and seventy.”—Helen Hayes

WOD

Snatch 1-1-1-1-1-1-1 reps

Post loads to your workout log.

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The aim of education should be to teach us rather how to think, than what to think – rather to improve our minds, so as to enable us to think for ourselves, than to load the memory with thoughts of other men.”—Bill Beattie

WOD

Row 5K

Post time to your workout log.

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As your faith is strengthened you will find that there is no longer the need to have a sense of control, that things will flow as they will, and that you will flow with them, to your great delight and benefit.”—Emmanuel Teney

WOD

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to your workout log.

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A conclusion is the place where you got tired of thinking.”~Arthur McBride Bloch

WOD

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to your workout log.

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My way of joking is to tell the truth. It’s the funniest joke in the world.”—George Bernard Shaw

Rest Day

Have some humor today and enjoy the football games. Who will packing their bags for South Florida and Super Bowl XLIV (that’s 44 in American!)?

Final Season Of ‘Lost’ Promises To Make Fans More Annoying Than Ever

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A flower falls even though we love it and a weed grows even though we do not love it.”—Dogen Zenji

Rest Day

Listen to this excellent description of the importance of nutrition to physical performance. Is your nutrition dialed in? How do you know? 

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“You guys pair up in groups of three, then line up in a circle.”—Bill Peterson, a Florida State football coach

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 Post your total to your workout log. 

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Well, we didn’t block real good but we made up for it by not tackling.”—John McKay, the first coach of the Tampa Bay Buccaneers, during the inaugural season of 1976 when the Bucs endured a 0-14 record.

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to your workout log.

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In the middle of every difficulty lies opportunity.”—Albert Einstein

WOD

For time: 

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to your workout log.

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Don’t search for truth, simply stop having opinions.”

WOD

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

 Post time to your workout log. 

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