I finally wanted to take the time to recognize some of the top performers and special moments from this years CrossFit Games Open. I meant to do this much sooner, but I just haven’t had the time to really collect my thoughts. The top female CrossFit athlete is coach Sarah L. What can be said...Read More
I’m not a birthday workout guy. But when your gym owner turns 40, you need to some sort of number association exercises right? For the barbell hold, hold the bar in the hang. Any grip is fine. You will need to monitor your own clock – if you finish the first round at 1:40, pick...Read More
We hope you had a wonderful weekend! Tomorrow morning there will be no 5:30am class. Good Luck to Vanessa W who will be running in the Boston Marathon on Monday. This will be her 4th time. This year there will be no baby and no bombs (we hope) so we know she will do great. The...Read More
If you have been doing Crossfit for a bit, you know there are Hero Wods- workouts that are created to owner those that have fallen. These workouts are created, and/or acknowledged by Crossfit Headquarters. Last year I was approached by a high-school friend about a Hero Wod that he and group of athletes had created...Read More
So I screw up once…maybe twice a year. If you didn’t notice, I screwed up the sequencing. But it will be fine. We will all be a little bit more fit. We will still lift heavy. On Saturday., Sunrise Feed & Supply will be having a Bee Day! It sounds like a fun event and they will...Read More
Thursday’s workout is heavy, relatively low rep affair. Much like 17.3, you will need to make heavy, technical lifts with a heart rate that will become more elevated as the workout goes on. If you are able to sling 185/115 around, this will be a fun smash. If you think 185 is makeable, but it...Read More
“I’m a Sponge, You’re a Sponge” We truly are like sponges. We absorb all kinds of things throughout a day: food, thoughts, emotions, water, lactic acid (like when we work out). So if we are like sponges, then we MUST wring ourselves out at least once a day, every day, to ensure that...Read More
On Saturday, we will be re-tackling the “Kawika” hero workout. This comes from Pacheco Valley CrossFit and honors Mario DeLeon, who was killed in Iraq in 2007. SGT Deleon was from Petaluma and this workout was suggested by Coach Sarah last year. Let’s work hard and honor a local hero! Workout of the Day Strength/Skill...Read More
This is week 2 of our current weight training program. Like I said last week, we will move the lifts around, but keep the rep schemes the same during the week – Monday’s are our 5 sets of 3 days. Last week, our bench press day on our light day (3 sets of 8) –...Read More
