Spend 20 minutes to work up to a heavy snatch

or

Complete as many rounds as possible in 12 minutes of
Run 200m
35 x sit ups

A picture to remind us where it all started in a little concrete box on Texas Ave.

A Case For the 11th Fitness Domain

Kelly Starrett Plans for the Open

“Intensity is the independent variable most closely associated with every favorable adaptation from exercise.”–Greg Glassman.  Now, another new study reports that high intensity interval training is more effective than the long slow distance recommended by most doctors, this time with severely deconditioned heart patients: How 1 Minute Intervals Can Improve Your Health, New York Times.