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

So, visit web I have been doing Headspace – a guided meditation app – for the last 30 days.  I am going to do a post on my experiences in the first month, thumb but this TED talk by Andy Puddicombe explains why you might want to start taking 10 minutes a day to do basically nothing. [youtube https://www.youtube.com/watch?v=qzR62JJCMBQ&w=560&h=315] Workout of the Day Strength/Skill Press Complex, Week 8 of 8 Take 15minutes to build to a heavy set of: 2 Shoulder Press, 1 Push Press with a 3 second hold Conditioning 21-15-9 Shoulder to Overhead 165/110 Chest to Bar PullupRead more

Congrats to CFO Coach Denny and Mike S from CrossFit Excel for winning (totally dominating, remedy actually) the Alpha and Omega CrossFit Master’s Competition.  Kirk and his partner from CrossFit Quake just missed making the finals, thumb taking 4th place. Congrats June and Ro who won their age divisions in the SOS run.  June won the 5k for her age division.  Ro won the mile for his age division in the mile and took 2nd in the 5k.  Micayla took 2nd in her age division for the mile run.  Kyra took 3rd in her age division in the 5k. And not to brag, but my son Will took second in the 5k in his age division, 8 and under.  I’m super proud of my boy! Good luck to Vanessa, who is back in Boston for the Boston Marathon – and she is quite pregnant.  Not hat you could tell.  She...Read more

**** See You at the SOS Run on Saturday AM- we are closed for this function**** Volume, ask It Comes at a Cost, and is it Necessary by Chris Spealler.  Speal, the guy our sticky pull-up bars are names after, breaks down his experiences is training for competitive CrossFit.  As Sturgill Simpson says, it ain’t all flowers. Be impressed with intensity, not volume.  You don’t get any prizes for doing the most work.  You get results from doing the most work in the least amount of time. I think the best line in the whole post it Speal’s comment at the end of the comments section.  Train hard and have fun.  What is fun (for me anyway)?  It’s training really hard, moving well with good people and laughing about it after. Workout of the Day OTM 12 Even 6 Pullups (Strict) Odd 3-6 Dips (Rings or Bar) Conditioning 100 Doubleunders,...Read more