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.  But I have a hard enough time feeding my kids Brussel sprouts.  Gotta be sneaky… And the thoughts on guilty pleasures – they don’t come in the house or they gotta be gone in 24 hours – probably smart.  I kept sweets out of the house for years, now it’s a little to easy.  Always learning… Workout of the Day Strength/Skill MisFit Clean and Jerk Complex Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Take 20 minutes to build to a heavy set of this complex Conditioning “Half...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 up on the fly on a Saturday and it was a great burner. Minute 1, do 6 Wall Ball Shots, then 2 Kettlebell Swings 53/35 Minute 2, do 6 Wall Ball Shots, then 4 Kettlebell Swings Keep going up by 2s until, minute 10, when you will do 6 Wall Ball shots and 20 Kettlebell Swings. If you complete all 20 KBS, rest 2 minutes, and start over with 6 WB and 1KBS. Go up each minute by 1 swing.  If you do not complete the required work in a given minute before the 10 minute...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 better then.  Brian Contosh, who performed the workout, didn’t move too efficiently, but he worked very hard.  We have all developed as athletes and coaches, and our understanding of so many aspects of fitness have expanded.  Tosh, as he is known, performed the workout in 2:04, and there are top athletes that can do the 30 reps in less than a minute. The community, energy and respect for the effort was front and center in the video.  If there is any lesson I take from this is: work hard, support the hard work of others...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 6 weeks. We have a piping hot CrossFit.com 21-15-9 on Tuesday.  Snatch complex on Wednesday and Clean and Jerk complex on Friday. Workout of the Day Strength/Skill Back Squat 5 sets of 3, 60% of 1RM Conditioning AMRAP 9 3 Box Jump and Over 24/20 3 Toes to Bar 6 Box Jump and Over  6 Toes to Bar 9 Box Jump and Over  9 Toes to Bar 12 Box Jump and Over  12 Toes to Bar 15 Box Jump and Over  15 Toes to Bar Once you get through the round of 15, go back...Read more