Another busy weekend for CFO!
 
Louis, ailment Alison, pilule Tricia and I (along with Kirk, Bob and our band of kids) trekked to the grand opening of CrossFit Walnut Creek.  CFWC was opened by my buddy Andrew Williams 2 months ago, and is in a sweet spot in downtown Walnut Creek.  Andrew put on a nice comp with 3 fun, but challenging WODs.
 
Team CFO took home some hardware: I won the male division and Louis finished third (with a great performance on the WOD “Amanda”).  Alison took third and Tricia took 4th.  We also picked up a sweet Muscle Up scaling option – the “shoot through.”  You’ll be seeing these in the future.
 
On Sunday, Emmaline and I participated in our first Olympic Weightlifitng meet at Abraham Lincoln High School in San Francisco.
 
Emmaline had the highest total in the 53kg weight class!
 
This was a totally new experience for both of us.  We are used to lifting heavy, but the formality of the event was nerve wracking (at least for me).  Stepping on a quiet platform takes a different kind of fortitude, and it may take some time to get used to.
 
Once you know what you’re doing (which is tougher than it sounds), there is a ton of strategy involved.  Like any event, we met or re-connected us with great people that helped us one our way: Kevin Doherty, Jim Schmitz and Butch Curry ran a smooth event and answered any questions we had.  Yasha Fay, Mike Minium, Danny Lehr and Buddy Hitchcock provided insight and ideas on making lifts.
 
I feel like I walked away from the event having learned more as a coach than as an athlete.
 
Everything felt different, from the attitude of the lifters, to warming up and staying ready.  Not to mention, it became a very long day hanging out in a high school gym basement.
 
At CFO, have done a ton of traveling over the last 11 months.  Yes, I’m a competition junkie.  But, you learn so much at these events and even more important, you meet so many good people.  It makes it hard not to want to get in the car and make these trips – great people, camaraderie, learning.  Fun.  The quest continues…
 

 
Workout of the Day
 
Strength
3 Position Snatch
High, Mid, Ground
Build to a heavy set in 20 minutes.
Metcon
“I Snatch, You Snatch”
AMRAP 12
With a Partner
1 Snatch
2 Snatch
3 Snatch
135/95
A 2 person team uses 1 barbell.  Athlete 1 does 1 Snatch, then Athlete 2 does 1 Snatch.  Athlete 1 does 2 Snatch, then Athlete 2 does 2 Snatch.  Then Athlete 1 does 3 Snatch, then Athlete 2 does 3 Snatch.  That’s 1 round.  Do as many rounds as possible in 12 minutes.