Back Squat
5-5-5-5-5
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Ken PRing on Deadlift.

For time:
10-20-30 reps
Push Press, 95 lbs
Medball Cleans, 20 lbs
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Why do we require Foundations:
“It is imperative that someone new to CrossFit takes the first month to learn the movements, if they’re not already intimate with them, and establish consistency before increasing intensity. If you can get through the workouts for one month straight without falling apart, then we recommend that you up the intensity a little the following month. If you throw yourself at this task 100% from day one, these workouts will chew you up and swallow you whole. I promise it. Don’t be misled by the workouts’ brevity. The tougher you are the harder you’ll go down, guaranteed.” Coach Greg Glassman, Crossfit Founder and Head Coach (full interview).

Where you at the park WODs?

“Badger”
3 rounds for time:
30 Squat Clean, 95 lbs
30 Pull Ups
Run 800m
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Compare to 080928.

Have you seen this man?

Snatch 5-4-3-3-3
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Rest
3 rounds for time:
KB Swing x21 (1.5 pood/1 pood)
Box Jump x21
Run 1 Lap
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Why Brian PCF doesn’t like yoga, a compendium:
“I don’t think that yoga, meditation, and chiropractic treatment are injurious to performance; I think that self-pampering and longing for comfort are, however, correlative with low drive and success.” - Greg Glassman, What About Recovery? CFJ 29
Tyler Haas says that where yoga is like gymnastics, it’s good, and here.
Greg Everett being eloquent
Greg Everett not being eloquent (full interview)
Eric Cressey’s Strikes Against
Coach B is willing to give it a shot, Greg isn’t, Keith likes it

Weighted Pull Ups 5-4-3-3-3
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Rest
3 rounds for time:
Row 500m
15 Situps
15 Sumo Deadlift Highpull, 75 lbs
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The Scientific Method - Wikipedia
World Health Organization decides the gold standard of scientific evidence is superfluous
Belief by Jon Gilson
Nutrition Basics (otherwise known as the only thing you should do or think about doing when you are starting at Potomac Crossfit and don’t stop doing it until we tell you to)
How Many Carbohydrates Do You Need? via Coach Rut

Liz PRing her Deadlift.