Over the next week, information pills we will continue to test some of our current numbers.  Monday we will test the Shoulder Press and Push Press after our recent 8 week Press Complex. Tuesday will be the Push/Pull OTM 12. Wednesday will be a Max Effort Front Squat following our Back Squat build. Thursday will be a mashup of some of the WODs we did last week.  Here’s a hint – it was the 2 hardest ones.  Guess away. Friday will be Max Effort Overhead Squat – testing not only the Squat strength you have developed, sale but the overhead position In the coming weeks, we will incorporate a new strength plan, but we will also be doing a named benchmark every week.  This is an excellent, maybe the best way, to test your progress.  Any guess as to which WOD we will start our Benchmarks with??? Workout of the...Read more

Tomorrow will be the first “normal” Saturday in a long time.  If by normal you mean working ridiculously hard and trying to get Robin into the CrossFit Games. 9am WOD 5RFT 10 Power Cleans 135/95 15 Pushups 10am WOD Snatch Max Effort AMRAP 5 5 Muscle Ups 10 Cleans 155/105 Sub for MU is DipsRead more

In case you missed it, website due to the Master’s Qualifier WODs – Go Robin – we move the Knight’s Ferry WOD to next month.  We will have a normal class on Saturday – 9am and 10am.  At 10a, sildenafil we will do the Master’s Snatch WOD and the MU/Clean WOD. COMPLETELY NON FITNESS RELATED MATERIAL AHEAD One of my favorite movies as a kid was Ferris Bueller’s Day Off.  I loved his irreverence and sense of fun, symptoms even if now I kind of think he is a jerk.  But my son dropped a theory on me – that Ferris did not exist – he was a figment of Cameron’s imagination.  Don’t believe this theory?  Read this.  Or do a google search on Ferris/Fight Club Theory.  If you would like to discuss this with me in person, PLEASE, talk to me about Ferris.  I dare you to watch the...Read more

So, this site we have a running/core WOD on Thursday.  I think after Monday-Wednesday, we probably need to give the shoulders a rest. For the sit-ups, make every attempt to keep your entire foot in contact with the ground for the entire sit up. For the Goat Baggers, take them slow.  This may be hard to do in a WOD, but you can go as fast as you want on the runs and sit-ups.  Try to control the Goat Bags, and really feel the hamstring activation. [youtube https://www.youtube.com/watch?v=5XngyO-eIqA&w=560&h=315] Workout of the Day Strength/Skill OTM for 12 Even: 6 Pull Ups (Strict) Odd: 3-6 Dips (Bar or Ring) Conditioning AMRAP 20 25 Abmat Situps (Keep the entire foot on the floor) 15 Goat Baggers 35/25 400m RunRead more

Beware – Hippie, clinic Dippity do stuff is ahead.  It is kind of fitness related, sildenafil especially if you think the mind and fitness are related – which I guess do…but even more so now. Last night I posted a 10 minute video by one of the creators of Headspace, Andy Puddicombe.  I have had this guy in my ear every day for the last 30 days – through the wonders of the internet and smart phones, Andy is teaching me to meditate. I came to Headspace and meditation because Denny discovered it through his CrossFit quests.  He had just started it, and I think he knew I needed it.  Why?  Because I was stressed out.  Between work, fitness, kids and the normal pressures that we all feel, I was getting run down.  It was effecting my sleep and effecting my well being.  I was searching for ways to help...Read more