Watch Out Alison is in charge!

LOL. There is a giant list of people who have vacated CFO for the weekend to go spend time yelling their hearts out at Nick, Jen and the NorCal team at the CrossFit Games this weekend. If you are one of these people please please please post pictures!! I have been glued to my iPad watching the team stuff and loving it.

While working and watching the Games I came across a few WOD’s that I wanted to try out AND they were approved by the powers that be down south, so we will be doing them tomorrow. (Found them at CrossFit Cheshire)


100 Double Unders

10 Power Snatch 135/85

80 Double Unders

8 Power Snatch

60 Double Unders

6 Power Snatch

40 Double Unders

4 Power Snatch

20 Double Unders 

2 Power Snatch


DU Power Snatch WOD


4 Rope Climbs

50ft Front Rack Walking lunge 165#/115

What do you say at the bottom of the squat?

Today’s strength – Bottom Pause Back Squats – will require a 3 second pause at the bottom.  This can be very effective if you rely too much on a fast bounce out of the hole (not always a bad thing) or are tentative in the bottom position (usually because you are inflexible).

Pause Squats are an excellent way to develop confidence in the bottom of a Clean or Snatch, as you will know whatever you catch, you be be patient and stand that weight up.  Additionally, it will identify weaknesses.  We are mandating a Pause today, but do not be afraid to use them in your squatting regularly.

See The Bell. See Sarah Ring the Bell. If you PR you RING THE BELL! 105# on the snatch today for this strong mama.

See The Bell. See Sarah Ring the Bell. If you PR you RING THE BELL! 105# on the snatch today for this strong mama.

Workout of the Day


Bottom Pause Back Squat - 

3 sets of 5

At the bottom of each Back Squat, have a partner hold you at the bottom for a good 3 count.  Use Mississippi, Watermelon, Bubblegum, Alligator, or Chimichanga to count.  NO SMILING!

Build to something heavy and you can add to each set.


“The Chief”

5 Rounds of


3 Cleans 135/95

6 Pushups

9 Squats

1 minute rest after each set

Start the next round where you left off.  Keep a running count.

Masters Functional Fitness League

Calling all Athletes over the age of 35! The Masters Functional Fitness League is a worldwide competition with each region acting as a team. There are 3 WOD’s that will be released and must be done August 7-11th. We will be doing them at CFO. Saturday August 9th, as a gym, we will be taking the morning WOD out of the box and into the pool. Once the pool workout is released we will have more information on how the WOD will be run. If you are not a “Master” you can still do these WOD’s with us.

There are different divisions: age groups as well as the Elite, RX and Scaled.

It is $25 to register (another $20 for a fun t-shirt) and you can register up until the 7th. So far, off the top of my head, Robin, Don, Tricia, Alison, Denny and Trevor (Bob and Brian will be signing up soon).  There are some high level Athletes in this competition…Cindy Kelley…Terry Dickman…Chad Augustin…Freddy Camacho to name a few.

Competing in your own gym is the perfect mix of comfort and competition. If you did Death by Barbell and are over 35 you SHOULD do this. If you have any question talk to someone who has signed up.

Register here.


Trevor has signed up for the Masters Functional Fitness League – GET ON IT!

Workout of the Day



15 minutes to establish a heavy technically sound lift



Chest to Bar Pullups

Burpee Over Box – 20″ for EVERYONE

Little (big) Metcon with a little post

Not to much to talk about…except Nick and Jen Checked into the CrossFit Games and will be competing tomorrow!  Good luck kids!


Workout of the Day


5 Plate Burpees 45/25

10 Kettlebell Swings 70/53

15 Wallball Shots 20/14

200m Run (Parking Lot)

Eating, Milo and Death…by 10 Meters

Couple of additions to my nutrition plan

I was asked about what I do Post Workout – for years, I mix a can of coconut water and a scoop and a half of SFH protein.  By Zone standards, that’s a 3 block Protein/Carb  post WOD blast.  I’m not going to change that at all, it’s as integral to my program as chalking up.

Jen C recommended Cherries to the berry mix because of the low GI count.  Right on Jen.  Cherries will go in my berry mix.

With the Berry mix sitting at about 4 blocks a day, plus an apple (2 blocks), sweet potato (3 blocks), and rice (let’s call it 6 blocks), I’m sitting at about 15 blocks a day in carbs.  That’s slightly under my perception of 17, but like I said, a little less should return balance.  I don’t count the Post WOD shake into my block count – for now.

If I am staying strict and I want a beer, I’ll switch out the evening rice for a beer.  That means I need to mix in lots of veggies.  Meat, salad and a Racer 5.  Boom.

Alison has relayed a few questions about Milo, mostly in how long we plan to do it.  The answer is I’m not sure yet.  If you started right, it should just be starting to get heavy and more technically challenging.  I want to keep going, but I need to know when people start failing to finish the required work.  If you fail one week, hold the weight and try again next week.  I want to give Milo AT LEAST another 4 weeks.

Finally, I’ve never done today’s WOD – Death By 10 Meters – before.  It can be done inside or outside.  10 rounds seems doable, I think 12 and up might make you dizzy.  Good luck!

The CrossFit Games are this week!  Good luck to Jen and Nick, who are competing with NorCal CrossFit!

Workout of the Day



3 Power Clean OTM for 10 minutes

Add 5# to last weeks lift


“Death By 10 Meters”

With a continuously running clock, run 10m the first minutes (to cone), 20m the second minute (cone and back), 30m the third minute (cone, back, cone), etc until you are unable to complete the required work in the minute.

What I am going to eat

As I posted the other day, I have basically been eating whatever I want since Regionals.  Now, don’t get me wrong – I haven’t gone completely off the rails.  I generally eat in some form of portions, getting macronutrients at every meal.  Where I have gone off the path of fueling elite performance is in over consuming carbs.  Regular consumption of bread, and worse, sugar started small, but crept it’s way into my nutrition.

So why not just do a Paleo or Zone?  Well, because I’ve done those.  I know the Zone will work for me.  But, I’ve done it before – for 2 years plus.  I could absolutely fall back on the Zone, but I tend to run into problems with “tinkering” with my macronutrients.  I’m not crazy about Paleo, as it leaves me feeling depleted, hungry and under recovered.

Like CrossFit, where folks want to try different stuff from time to time, I want to use my training and experience to find something that works for me.  I’m going to stick to this hard corps for the 2 weeks after the CrossFit Games.

Like Zone principles, I am concerned with macro nutrients (protein, carbs and fat) first, quantity and, finally some thought of micronutrients and avoiding gluten and processed food.


My goal here is to eat roughly 1.5 to 2 pounds of protein a day.  I will stick to no more than 8 ounces of protein per meal, which is slightly above Zone recommendations.  Breakfast will generally be 3 eggs and 3 pieces of bacon (3-6 ounces of protein).

Each meal after will consist of 8 ounces of meat, with a snack thrown in there, usually 4 ounces of protein.

So what will I eat?  Any type of beef, chicken or fish.  I generally avoid pork, as I don’t feel like it fuels me well.  I like bacon, but I will limit my consumption to 3 pieces a day.

I will avoid processed meats – that means little to no salted, cured meats (like salami) or sausages.


Ok, heres where I dig in.  I’ve generally been over carbed, so I may go slightly less than normal to return balance.

Starting off, any amount of green vegetables is good.  I need to eat more, and eat them at all meals.  I’m not a good veggie eater, so I need to force the issue here.

Whenever I start these things, I know I go overboard on fruit, so I am going to seriously limit my fruit intake.  1 apple a day and a berry mix, that’s it.  Berries are low on the glyclemic index, so I’ll do a mix of strawberries, blueberries, blackberries, etc.

In addition, I’ll have 1 sweet potato (Zone says 3 blocks) at 1 meal and one lump of rice the size of a my fist at the other meal (probably closer to 5 or 6 Zone blocks).

No bananas, which for me can be a gateway drug.

Quinoa is ok – I don’t really like it, so the likelihood of overeating it is low, but possible.

I will live with living on berries and quinoa to get off the crack.  If crack is ice cream, sour patch kids and red vines.

Will I be undercarbed?  Maybe, maybe not.  I’ll live.


Here’s another switch for me.  The only fats allowed will be avocado’s or oils (olive, coconut, bacon to cook eggs).  NO NUTS.  Why?  Because I ALWAYS over eat these things.  Rarely will I slam 3 avocados in 1 sitting, but I can polish off a bag of pistachios.  The only nuts I can eat must be mixed with a salad.


I don’t drink milk, so it’s not real concern, but I’m addicted to ice cream.  Butter will be ok.  The only dairy other is unsalted, high quality butter in my coffee with some coconut oil and cheese on my eggs.


I’m going to say 2 drinks of any type are ok.  That’s 2 per week.  I don’t really drink that much.  But if I want a beer, I’ll have one.  And what’s worse – ice cream or beer?  I feel like, right now, if I say ice cream 2x per week is ok, you’ll find me behind a dumpster with a carton of Tillamook and a spoon.

Does anyone care about this?  Am I missing something?  Please post thoughts to comments.

Saturday's WOD - positively electric!

Saturday’s WOD – positively electric!

Workout of the Day


3 sets of

9 Front Squats, 1 Shoulder to Overhead

Take 10 minutes to warm up, then hit 3 heavy sets


3 sets, for reps

1 minute of Toes to bar

1 minute of rest

1 minute of Dumbbell Shoulder to Overhead

1 minute of rest

1 minute of Doubleunders

1 minute of rest

7/19/2014, 9am and 10am

Classes at 9am and 10am

We are doing a Monster Mash at 10.  Bring the pain!

Workout of the Day



15 Wallball Shots

12 Pushups

9 Deadlift 225/155


With a continuously running clock


21-15-9 rep rounds of

Handstand Pushup

Ring Dip


15 minute cap

At 25 min


21 Wallball Shot 20/14

12 Deadlift 225/155

10 minute cap

At 45 min

1 minute of Chest to Bar Pullups

Rest 1 minute

1 minute of Rowing for calories

Rest 1 minute

1 minute of 1 arm DB Snatch 70/45

Repeat 2 more times

Score is time for the triplet, the couple, and the total number of reps completed

You are what you eat.

After 2 weeks are hard corps vacation eating, I am cleaning up my nutrition.  In truth, since Regionals I have been eating whatever I wanted, basically whenever I wanted it.  That was ok for me, but now I am ready to get it together.

I am formulating my rules for a nutrition plan – it’s a plan that I will stick to religiously for 2 weeks.  That being said, it’s MY plan.  I have done paleo and the zone on different occasions, but I am looking to try something that will work for me, knowing that I could go strict paleo or Zone, but I would like to try my own plan.

I am formulating my rules, and I will post my nutrition plan on Sunday night.  I encourage your thoughts, questions and recommendations.

If you missed tonight's muscle up clinic then you missed a lot of muscle ups and a lot of laughs. Make sure you check the events section on Facebook for upcoming skill clinics.

If you missed tonight’s muscle up clinic then you missed a lot of muscle ups and a lot of laughs. Make sure you check the events section on Facebook for upcoming skill clinics.

Workout of the Day


Shoulder Press

5 sets of 2, 90% 1RM


5 Squat Cleans 185/115

10 Box Jumps 24/20

4 Squat Cleans

10 Box Jumps

3 Squat Cleans

10 Box Jumps

2 Squat Cleans

10 Box Jumps

1 Squat Clean

10 Box Jumps


Don’t forget, the Muscle Up Clinic is at 6:30pm.

It was so fun to get back home after seeing friends, family and visit some great CrossFit gyms.  As we visited different gyms, we got a lot of questions from owners “Are you nervous about leaving your gym?”  The answer was always a resounding “No!”  We are so thankful for the great coaches that picked up the classes as we were gone.  Alison and I tried to eat and drink our way through the Northeast knowing that the gym was in good hands.  My only regret is we missed the fun!  As I saw people talking about being sore or working hard in the heat, we are just sad we were missing it.

We can’t thank our great coaches enough – Chance, Christine, Denny, Louis and Tricia – you guys rock! Also big thanks to Jake – we will be sharing custody of Oreo with him on weekends and holidays.




I definitely missed the shenanigans of these two people. On a more solid note - Jake and Micayla are great training partners. If you don't have one, find a buddy…as you know it is more fun to accomplish things with others than alone.

I definitely missed the shenanigans of these two people. On a more solid note – Jake and Micayla are great training partners. If you don’t have one, find a buddy…as you know it is more fun to accomplish things with others than alone. - Alison

Workout of the Day

100 Doubleunders


10 Rounds of Cindy

5 Pullups

10 Pushups

15 Squats


100 Doubleunders

Double Trouble

Ok, we are traveling back to Oakiedale tomorrow night.  We are rested, not really tan, full of carbs and ready to train hard.

I am posting WODs for Tuesday AND Wednesday because we will be traveling tomorrow evening.

Mike B doing some active rest day work. What have you done this summer?

Mike B doing some active rest day work. What have you done this summer?

Workout of the Day

Tuesday, July 15


Clean and Jerk

Build to a heavy single in 12 minutes.

This is really just a warm up/body prep for the WOD.  Don’t go crazy here.



15 Toes to Bar

10 Bar Facing Burpees

5 Shoulder to Overhead 185/115

This weigh is heavy.  Scale to something that you can do in a set of 5 – at least for the first set.

Workout of the Day, Wednesday July 16



1 set of 8, 80% of 1RM


Power Clean

3 OTM for 10 minutes.  Add 5# to last week.

If there is time, there will be a short conditioning piece at the end of the session.