Intro by Coach Tricia WHO’S WHO at CFO- Grant Ardis and Rolando ‘Ro’ Avila A BIG shout out to their friend and Kelly A’s brother, pilule Mark! He introduced these to guys to CFO. We aren’t sure what happened to Mark but we have a feeling that he will make his way back to CFO one day ( we hope). I know Grant and Ro from when they were in high school at Oakdale High. Grant was a quiet strong guy back then as he is to this day. And Ro was a pretty good basketball player and still has a great vertical leap. Both these guys are getting stronger and motoring faster. Keep it up gentlemen. It’s a pleasure to have you at CFO. Now here’s more about Grant and Ro. How long have you known Grant/Ro and when/where did you meet him? GRANT: I’ve known Ro since freshmen...Read more

So, visit this I’m a CrossFit guy.  I’ve been doing for years, treat and I’ve probably forgotten more fitness related stuff that I’ve tried than I could shake a stick at.  I try nearly everything, # sale some stuff sticks, some doesn’t.  Whether it’s squat cycles, Paleo, Mobility with bands, or whatever, I’ve probably tried and, and at the very least know someone that swears by it. Nicole posted a brushing related article, but it’s not the kind I would have thought of: dry brushing. Basically, you brush your body in the shower before you get wet.  It gotta admit, it sounds intriguing.  It reminds me of the concepts in “oil pulling” in which you swish coconut oil for 10-20 minutes to leech toxins through your mouth.  What I do like, the article recommends following up dry brushing by taking a “contrast shower” – switching between hot and cold water....Read more

One way we can get better and stronger is through recovery. Mobility and Fish Oil aren’t the only recovery tools. You have one of the most important ones right at your fingertips…well your head… your pillowcase? SLEEP. Workout of the Day Strength/Skill, # 100mg Week 2 of 4 4 Heavy sets of 2 Power Cleans 2 Hang Cleans 2 Jerks Take 10 minutes or so to get warm, then work 4 heavy sets of this complex.  For the Hang Clean, squat or power is fine.  For the Jerks, Split or Push is fine.  The goal is to complete this complex as an unbroken set, but if you drop, just quickly pick it up and go again.  60% is a good starting point.  If it’s sloppy, lower the weight.  If you were happy with the weight last week, add 5#.  But don’t feel like you have too – we are looking for...Read more

We are into our 3rd week of the Whole Life Challenge.  Folks are doing great, visit and the last 2 challenges are different than week 1.  I guess forcing you to comment puts you “all in” to the community aspect of the challenge, discount while more sleep and consistent levels is just about the best thing you can do for your health or fitness.  But I’m a nerd for Headspace.  I’ll throw this link at you. Brush, more about Brush, Brush Your Teeth from Andy Puddicombe from Headspace I am curious of those among that completed the 7 days of meditation that the challenge called for.  Next I am curious about those of you that continued past the WLC and completed the Take10 sessions.  Finally, I am curious if anyone subscribed to Headspace and have continued with regular meditation.  It really is as simple as paying attention to the act...Read more

I changed up the sequence this week – Deadlift Monday, case Clean and Jerk Wednesday and Snatch on Friday. Tuesday’s WOD is Deadlift/HSPU – you will get to compare yourself to Rich Froning. Workout of the Day Strength/Skill, # 60mg Week 2 of 4 Deadlift, 3 sets of 6 These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground.  This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up.  This week we will go up by 5-10#. Pause Front Squat, 5 sets of 2 For pause on the first squat, it’s a 5 second count.  For the second squat, it’s a 3 second pause.  Keep the weight light, approximately 50-60% of 1RM OR the same weight you...Read more