I wanted tot talk briefly about the Pull Up/Dip OTM we have been doing.  The idea behind this is to develop strict pulling if you have been kipping away for years (like I have). The other idea is to systematically attack the weakness of the dip portion (or the catch position) of the Muscle Up.  Generally, prostate ladies struggle with the Dip, link so I only ask that ladies do 3, pills compared to guys doing 6. BUT… For everyone, make this work for you.  If 3 dips is not enough, do 4 or 5 or 6.  If you are smoking through the 6 pull ups or dips, focus on moving slowly through the movements, using tempo – like explode up, and lower yourself on a 3 or 4 count.  Personally, I have been doing strict Chest to Bar in each session. If you are doing all the work, this...Read more

The Open is over – so what now?  The goal is always to become more fit.  For many, treat the desire after the Open, when you have been breathing heavy, the urge is normally to want to lift heavy and get strong.  That is a great idea.  We will always provide cycles to focus on strength and the Olympic lifts.  I am working on a seminar or 2 and we will re-new our focus on the Snatch in the coming weeks. Of course, getting better at CrossFit isn’t quite so simple as “just get stronger.”  It helps, but you also need to focus on the 9 other physical skills, most likely with equal intensity as your quest for strength. Here’s my advice – you may think you are looking to get stronger, but what we all really want is to be better.  That means more durable, more skillful, and yes...Read more

As the Open has ended, # sale we have Robin C moving onto the Master’s Regional in the end of April!  Congrats to Robin for being one of the fittest athlete’s in the world for the second year in a row. Tomorrow, capsule I will have a post on a plan to get freakishly strong and durable in extra work.  The thing is, it’s simple stuff.  I’ll be talking about strengthening your core, weighted walks, and sled work. Workout of the Day Press Complex, Week 6 2 Shoulder Press plus 1 Push Press with a solid 3 second hold at the end Take 15 minutes to build to a heavy set. Conditioning AMRAP 15 3 Deadlift 225/155 Parking Lot Run 6 Deadlift  Parking Lot Run 9 Deadlift Parking Lot Run…etc After every round, the DL goes up by 3.Read more

We hope you’re looking forward to a week of training while the kids are on spring break.  Squat on Monday, page Press on Tuesday, classic conditioning WOD on Wednesday, Pullups/Dip on Thursday and Snatch on Friday. Workout of the Day Strength/Skill Back Squat, 5 rep work, Week 7 Take 20 minutes to build to a heavy set of 5.  Add 5-10# to last weeks total. Conditioning 5 Rounds for Reps 45 seconds of Pullups 15 seconds rest/transition 45 seconds of Box Jumps 24/20 15 seconds rest/transition It’s a 10 minute workout, with plenty of built in rest. Read more

We hope you all have a very Happy Easter!  CFO will be closed on Sunday.  Saturday is back to the “normal” grind – 9a and 10a Advanced. Workout of the Day Handstand Practice AMRAP 7 7 Toes to Bar 7 Handstand Pushups Rest 3 AMRAP 7 7 Box Jump Overs 24/20 7 Push Press 95/65 At 10a AMRAP 7 7 Toes to Bar 7 Handstand Pushups Rest 3 AMRAP 7 7 Box Jump Overs 24/20 7 Shoulder to Overhead 135/95 Rest 3 AMRAP 7 7 Squat Clean 135/95 7 Bar Facing BurpeesRead more