Barbells Behind Bars from T Nation I don’t know if it’s because I loved Orange is the New Black or that I know a good amount of people that have spent some time behind bars, malady but I found this article thoughtful and interesting. [youtube https://www.youtube.com/watch?v=4qoYbW34tFU?rel=0&w=420&h=315] Old School CrossFit Video alert.  This guy was known...Read More

Today’s work requires our heaviest loads of this 18 week cycle – 5 sets of 2 deadlift at 90%.  Ensure you are thoroughly warmed up – don’t rush the warm up.  I do not recommend treating the sets of 2 as singles, hospital but if you have drop and reset, hospital do so. The conditioning...Read More

I got back late Sunday night after watching the CrossFit Games.  Robin, pills Jake, recipe Micayla, Denny, Chance and I spent pretty much sun up to deep in to the night watching people exercise.  And it was glorious.  We tried to put out posts via Facebook, but Jen and Nick performed admirable on NorCal CrossFit’s...Read More

Congratulations to Nick, ampoule Jen and the NorCal Team. Their strength and spirit got them a 5th place finish in the WORLD. The WORLD. We are so proud of you all! Congrats to Rich Froning and Camille LeBlanc-Bazinet who finished first Sunday night.  If you were not glued to your computer/ipad/tv this weekend, visit this...Read More

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, physician 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...Read More

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...Read More

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, website as a gym, we will be...Read More

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 AMRAP 25 5 Plate Burpees 45/25 10 Kettlebell Swings 70/53 15 Wallball Shots 20/14 200m Run (Parking Lot)Read More

Couple of additions to my nutrition plan I was asked about what I do Post Workout – for years, medications I mix a can of coconut water and a scoop and a half of SFH protein.  By Zone standards, discount that’s a 3 block Protein/Carb  post WOD blast.  I’m not going to change that at...Read More

As I posted the other day, # approved 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...Read More