Two things: Yes -you are using 2 barbells.  On the first power clean after the heavy deadlifts – be careful that you don’t clean your teeth.  Workout of the Day 10 Rounds for Time 5 Deadlifts 275/185 10 Power Cleans135/95 Rest 1 minute  Read More

Workout of the Day Strength “MisFit Complex” Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Build to a heavy in 20 minutes Conditioning OTM 10 Burpees – work for 40 seconds rest for 20 seconds  Read More

I’ve really enjoyed programming simple 7 round couplets with the 12/9 Calories on the rower.  Of course, I like to monkey with a good, simple thing. So, 7 rounds.  We all got that, right?15 Box Jumps to 24/20?  OK, same for all, easy peasy. We’ll make out normal adjustment on Rower Calories – 12 for...Read More

Pretty standard week at CFO.  Make sure you get signed up for the CrossFit Games Open – the first workout is coming up in about three weeks. What we do on a daily, weekly, and monthly basis prepares us very well for nearly any physical challenge.  While we don’t train for the Open specifically, the...Read More

CrossFit at 9 and 10am. At 10am we will do some Handstand work before the barbell rodeo. Workout of the Day 30 Rounds for time 3 Deadlift 2 Squat Clean 1 Jerk 155/100Read More

A surprisingly interesting article on Brett Kikowski’s diet from GQ.  I guess I think that most of the top athletes CrossFit athletes are so strict in their nutrition, there would be little room for experimentation, like adding “strange” meats. I wish I had the guts to eat some guts.  Or tongue, or brain, or heart....Read More

I always feel bad when I give Denny a mess of a workout to write on the board.  I will explain it here, and it should go on the board in CrossFit short hand so we don’t burn through dry erase markers. I promise, this is much easier than it sounds – we made this...Read More

Workout of the Day Strength/Skill MisFit Snatch Complex Squat Snatch – Overhead Squat – Hang Squat Snatch – Overhead Squat Build to a heavy set of this complex in 20 minutes Conditioning 7 RFT 12/9 Calorie Row 7 Deadlift 185/125 15 minute capRead More

An old school video for an old school style CrossFit workout.  This video was filmed at the old CrossFit HQ in Santa Cruz.  I would guess it was filmed in 2007.  There is no Rogue or Reebok stuff in sight, no weightlifting shoes, no belts, wrist wraps or “liquid chalk.” I’m not saying CrossFit was...Read More

This week we will start a 5 by 3 Back Squat build.  You have done this before – take 10 minutes to your target weight.  Once you hit that weight, perform the 5 sets, resting 90 seconds to 2 minutes between each set.  The build will go 60%, 70%, 80%, 65%, 75% and 85% over...Read More