CrossFit.com has it’s first new website in 15 years.  That’s pretty cool. Tuesday we will be re-testing a CrossFit Games Open WOD.  This is a big boy test, buy more about and maybe the best one CrossFit has done to date.  It appeared as 12.4 and 13.3.  If you are fit, you will get through the wall balls.  If you are really fit and have the ability when fatigued, you will get through the wall balls and doubleunders. If you can get a Muscleup, you are an exercise badass.  If you can get 30,  all in under 12 minutes, you may sprout wings and fly. Now, I have a ton of confidence most of you will complete the wall ball.  You know you can do 15 on the minute and still have time to knock out 90 doubleunders.  That should give you a few seconds to get your first muscle...Read more

We have some new equipment at the gym as of Sunday.  First, more about we hung new ropes.  They are thicker than our old rope – which started thick, but stretched out.  You may find them easier to climb.  Be cautious on the way DOWN.  The ropes are new, so they are a little slick.  Chalk your hands and you will be fine.  But I really needed to focus on getting the rope to bite on my feet.  Be smart as you work the ropes. Also, we finally hung the peg board.  It’s in the back corner of the gym, beckoning you to make it to the top.  If you do complete an ascent, you will be the first.  It’s tough.  If you make it to the top, please sign the peg board. We had some visitors from CrossFit Initiative.  Ty and Soupha own the gym in Reno.  Soupha got...Read more

CrossFit at 9 am and 10am.  At 10am, # 40mg after the WOD, side effects I would like to perform the triplet “Ghost.”  Lots of heavy breathing there. Workout of the Day AMRAP 14 50 Doubleunders 40 Calories Row/400m Run 50 Doubleunders 30 Clean and Jerks 135/95 50 Doubleunders 20 Muscleups or 20 PullupsRead more

Workout of the Day Strength Back Squat Build to a Heavy 5 in 20 minutes Conditioning 4 RFT Run 400m 15 Toes to Bar  Read more

I remember this WOD.  It’s simple and brutal.  It’s you versus the barbell.  It’s beautifully elegant.  I did it close to 7 years ago, decease although I can’t remember exactly when.  I remember not doing as well as I thought I would.  It was first posted in 2008 when I was following CrossFit.com nearly 100% of the time at CrossFit Modesto.  We did the daily CrossFit.com workout unless there was an equipment issue or it required a high level of skill – like Muscle Ups.  Then I usually did it by myself.  We didn’t have strength programming, unhealthy Reebok gear, approved or weightlifting shoes.  But we still got really freaking fit.  Even then, we were finding if the WOD was run 5k or 1RM Deadlift, not a lot of people showed up, so we started sprinkling in our own programming. Based on the WOD’s first appearance in late 2008, I...Read more