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Compose tips


  • Web page addresses and e-mail addresses turn into links automatically.
  • Allowed HTML tags: <a> <em> <strong> <cite> <code> <ul> <ol> <li> <dl> <dt> <dd><blockquote><p>

    This site allows HTML content. While learning all of HTML may feel intimidating, learning how to use a very small number of the most basic HTML "tags" is very easy. This table provides examples for each tag that is enabled on this site.

    For more information see W3C's HTML Specifications or use your favorite search engine to find other sites that explain HTML.

    Tag DescriptionYou TypeYou Get
    Anchors are used to make links to other pages.<a href="http://cfo.footle.org">CrossFit Oakland</a>CrossFit Oakland
    Emphasized<em>Emphasized</em>Emphasized
    Strong<strong>Strong</strong>Strong
    Cited<cite>Cited</cite>Cited
    Coded text used to show programming source code<code>Coded</code>Coded
    Unordered list - use the <li> to begin each list item<ul> <li>First item</li> <li>Second item</li> </ul>
    • First item
    • Second item
    Ordered list - use the <li> to begin each list item<ol> <li>First item</li> <li>Second item</li> </ol>
    1. First item
    2. Second item
    Definition lists are similar to other HTML lists. <dl> begins the definition list, <dt> begins the definition term and <dd> begins the definition description.<dl> <dt>First term</dt> <dd>First definition</dd> <dt>Second term</dt> <dd>Second definition</dd> </dl>
    First term
    First definition
    Second term
    Second definition
    Block quoted<blockquote>Block quoted</blockquote>
    Block quoted
    By default paragraph tags are automatically added, so use this tag to add additional ones.<p>Paragraph one.</p> <p>Paragraph two.</p>

    Paragraph one.

    Paragraph two.

    Most unusual characters can be directly entered without any problems.

    If you do encounter problems, try using HTML character entities. A common example looks like &amp; for an ampersand & character. For a full list of entities see HTML's entities page. Some of the available characters include:

    Character DescriptionYou TypeYou Get
    Ampersand&amp;&
    Greater than&gt;>
    Less than&lt;<
    Quotation mark&quot;"
  • Lines and paragraphs are automatically recognized. The <br /> line break, <p> paragraph and </p> close paragraph tags are inserted automatically. If paragraphs are not recognized simply add a couple blank lines.

Workout of the Day

September 8, 2010

A.  Shoulder Press 1RM, 3RM, or 5RM

B.  For Time:
10-9-8-7-6-5-4-3-2-1 Pull-Ups
2-4-6-8-10-12-14-16-18-20 Push-Ups

For Part A, if you've been training for less than a year (new to shoulder presses), work up to a PR for three work sets of five at the same weight (sets across).

For Part B, push-ups will be done to the CF Games standard (hands off floor at bottom of push-up).  Pull-ups are chin-over-bar.

Best Performance of the Day

September 7, 2010

A.  Back Squat 1RM, 3RM or 5RM

B.  For Time:
30 Back Squats @ 185#/125#
30 Front Squats @ 135#/95#
30 Overhead Squats @ 95#/65#

Best Female:  Robyn 210# x 1/6:45

Best Male:  Patrick T 295# x 3/6:33