"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
"Nancy" is a combination aerobic / anaerobic workout. It uses the Valsalva manoeuvre (holding your breath, closing your glottis, pressurizing your 'core' with your diaphragm, pelvic floor, and transvere abdominis) to rapidly raise your heart rate between rounds. One of the reasons this type of workout vastly improves aerobic capacity: you start your 400m runs with a very high HR. You can't "pace" yourself on the runs and thereby avoid the hard work.
November 12 carries no historical significance. It's "a day between," a day usually looked over in the anticipation of the holiday season, or as the rear exit to Remembrance Day. Unless it's your birthday, you're likely not celebrating, or spending extra time in quiet contemplation today; and unless something remarkable happens TO you, it will slide into beige obscurity forever. "Where were you," they could say, ten years from now, "on November 12, 2010?"
Isn't it time to write a story about November 12? To take a step you'll remember?
"Oh, that was my first 'Nancy'," you'll say, recalling the pain in your quads like an alcoholic squeezing the cap from his last beer. "I've been CrossFitting for two hundred and eight days now."
Or, "That was the date when I was my heaviest. I'll NEVER top 270 again. I started dropping on November 12."
Or, "That was the day when I wrote the letter. And then EVERYTHING changed."
Make November 12 a day worth remembering, too.