"Racing takes everything you've got - intellectually, emotionally, physically - and then you have to find about 10 percent more and use that too."
- Janet Guthrie


Lift slow or fast? Clarence Bass has the wisdom and experience to realize that both have application. The CrossFit perspective is that both are essential. http://www.cbass.com/slowfast.htm





Workout of the Day


Row 500 meters
Clean and Jerk 20 reps
Row 500 meters
Clean and Jerk 20 reps


1. Time entire effort.
2. Use same load as Monday for C&J, not to exceed 100% bodyweight.
3. If you complete workout in less than 10 minutes, increase load by 30% and go again.


Feedback, comments, questions as usual send to feedback@crossfit.com