Those Darn Scientists and Athletes

World and Olympic champion weightlifter Tommy Kono said,
"There is a "diminishing return" for an excessive amount of work. When your workload gets to the point of fatigue, all the previous good lifts performed beforehand will be erased by sloppily performed or imperfect lifts..."
Elite power lifting coach Konstantin Rogozhnikov said:
"The mistake of many athletes (and coaches, my comment) is they do not know how to stop in time. It always seems to them that they are not doing enough and they ought to do more....More does not mean better."
(both of the above quotes were taken from Easy Strength by Dan John and Pavel)
What do those clowns know? The genius of crossfit will put them in their place. Here is workout 13.1
There is already 12 unconfirmed reports of injuries including labrum tears, blown out disks, hamstring pulls and one guy dropped a bar on his teeth.
Crossfit has this science thing licked and they know best. Here is a link to a video showing how things are done.
solid performance.
(...and once again, just in case, this is facetious)
SATURDAY'S WORKOUT
A new warm up:
leg swings Forward, back, side to side 10 each way
arm circles double and single front and back
10 halos/ 5 ea windmills/10 bootstrapper squats
10 ab wheel roll outs
fire hydrants
wrist circles

10 halos/ 5 ea windmills/10 bootstrapper squats
10 ab wheel roll outs

tactical frog series

10 halos/ 5 ea windmills/10 bootstrapper squats
10 ab wheel roll outs

5 single hand swings and 5 snatches ea 

The above is going to be the warm up for awhile as I am trying to get a program together that I can do without the dubious honor of belonging to LA Fitness.

Bench Press 5/3/2 @ 140