1872 Ackley Cir #10
Oakdale, CA 95361
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Odds and Ends

February 20, 2012

I may have mentioned that I often “score” my soreness on a scale of 1 to 10, check 1 being completely fresh 10 being incapacitated by soreness.  1 almost never happens, sales because I usually don’t rest more than 1 day at a time, and something is usually sore.  I would say I am constantly at between a 3 and a 6.  I don’t know if you tried the heavy front squat/chest to bar pull-up WOD from Saturday on your own, but I am a 10!  We had a great energy class on Saturday, and we went heavy and really fast.  The legs were very spicy Saturday night.  I took my kids to Knights Ferry to scramble on rocks on Sunday, and I was hobbling around in misery.  Alison’s in no better shape.  Foam rolling, contrast showers and an extra dose of fish oil are my remedy!

We’re snatching on Monday.  I would ask that you review, or re-review the video I posted on Friday.  First of all, Zach’s snatch is a thing of beauty.  Please pay particular attention to how Zack DROPS the bar.  His hands follow/guide the bar as he drops, and he stands in an athletic, ready position as the bar bounces and settles.  If you use drops in CrossFit WODs, controlling the bar will help you go faster, as it makes the bar bounce “true”.  It also keeps everyone safe from your barbell.  If you find your barbell goes shooting off to one side or the other, it’s your responsibility to keep it under control.

CFO has Stronger Faster Healthier fish oil in stock.  In my opinion, this is the best fish oil available.  A guy my size needs no more than 2 teaspoons a day of this high quality stuff.  2 teaspoons gives you over 5 grams of DHA/EPA.  We have it in lemon and mint.  It ain’t fishy, people!


Lots to learn when you own a gym.  Like barbell maintenance.  We spent Sunday listening to tunes, cleaning and oiling the barbells.

Workout of the Day



In 15 minutes, build to a heavy single




Bar Facing Burpee,

Rest 2 minutes, then



Bar Facing Burpee

Score is total time to complete, including rest.

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