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More offerings for to rebunk the Shape myths and lies. http://www.bangfitness.ca/wordpress/?p=180 

This one is my favorite. ”Heavy weights = muscle gain; light weights = toning.€

Oh the over-generalizations we encounter. The quick version is that heavy weights with longer rest periods are optimal for strength development. Very light weights for long-ish sets are good for very little (bad cardio, maybe) and weights in the middle of the spectrum (something you can do for somewhere between 8 and 20 reps with) tend to be good for muscular development and strength endurance. Especially when coupled with short rest periods.
When people say they want to “tone,€ it′s often a way of saying that they want to increase muscle mass without increasing muscle mass. Yes, it is confusing.

On the O lifts remember to jump and shrug. As CF West Santa Cruz says: ”Oh, I get it. You want me to jump, really jump.€  If only I had a buck for all the times a trainee has said that to me.  As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land.  This is certainly true, but the problem is the couple hundred pounds that you are jumping and landing with.  That said, let′s go back and look at what Coach Burgener is saying again.  Jump and land.  The key word here is jump.  Really jump.  On a clean, or snatch, or jerk, you need to really jump.  As in high in the air.  Drive through the heels not from the toes.  Fully straighten the hips, just as you would if you were trying to touch a mark high on the wall.

When you see the big guys lifting, it looks like they are jumping only an inch or two, but in reality they are getting some serious air.  It′s just the 500 or so pounds that′s weighing them down.

Pain was their body’s way of telling them that they’d pushed themselves to their limits — which was exactly where they were supposed to be.

-Ernest Shackleton