Brett gets after it at 5:30! Strength/Skill Bodyweight Bench Press (Ladies attempt .75 BW) As many reps as possible in 1 big set.  Make sure you have a spotter! Take 10-12 minutes to build up to your working weight.  I recommend using sets of 3. Conditioning 5RFT 15 Calorie Row 15 Pushups 15 Air SquatsRead more

One more day to get 17.5 in.  If you plan on re-doing, medical make sure you get it in and submitted before 5.  And make sure you don’t plan on using your legs much next week! In the coming days and weeks, erectile we will be digging more into the leaderboard to see what we learned this year. As we transition out of the Open, more about we will do some fun lifting sessions this week.  We will Clean and Jerk on Monday, Bench Press on Tuesday, Snatch on Wednesday, Squat on Thursday and Deadlift one Friday.  These will not be 1RM tests.  We will throw some different standards on the lifts to keep it interesting, fun and challenging. Workout of the Day Strength/Skill Clean and Jerk Take 20 minutes to a heavy single of Clean and Jerk – any style is allowed. Conditioning 27 Push Press 95/65 24 Pullup...Read more

Tomorrow morning  we will have the last big session of the Open. If you already did it, come on down and judge and stay for the potluck after! Bring your drinks and something to share and we can all celebrate the end of the random pictures and the dumbbell days. You don’t have to be a part of the Open to finish up with us! Class and warmup at 9am, then 17.5 and party on! Workout of the Day 10 RFT 9 Thrusters 95/65 35 Double Unders 40m Time Cap  Read more

Brutally elegant.  If you could send notes to a workout in class, I would send notes to 17.5.  If you could look longingly at a workout, and think about how you could have such a long wonderful relationship, I would daydream about 17.5. Numbers just at the threshold of what seems to be doable, but in an amount that is playfully deceptive.  This will look simple on the board, and must us will woefully over estimate our fitness level. On the surface, this seems like a major league pace workout.  Find a pace that is comfortable at first, and do your best to hold it.  I would guess many CFO athletes will be able to handle the thrusters unbroken.  That means you will need to be precise on the dubs, avoid misses, and find a perfect pace.  Sprinting may save you a couple of seconds, but may result in misses...Read more

CrossFit used to post video’s like this all the time.  As the Games have gotten bigger, they have dominated the landscape.  But we are still about making people better through education.  Whether is was Gary Taubes, Robb Wolfe (kind of) or Barry Sears there were always great neutron minds coming in and out of CrossFit.  Don’t know those names?  Goolge or Youtube and you will find a treasure trove of nutrition information. For Thursday’s workout, we will use a format similar to the 30 minute OTM from the last couple of months.  Each piece will have more work and less rest.  Count up all your reps, and that is your score.  The reason this is a little different is because we need 1 minute to clean up the floor for the indoor run.  If your have ever done Death by 10m at CFO, the final 10 minutes will be quite similar....Read more