And now for something completely different…the Hang Split Clean.  Many of you may have split your legs as a normal reaction during the Clean.  Now we are going to require you to do so – and we are going to require your to alternate legs on each rep.  Rep 1 your left leg comes forward, view rep 2 your right leg comes forward, stuff etc.  You must return your legs underneath your body, just like a normal Clean, after each rep.  If you feel like a bit of a motor moron – that’s ok.  We tested this with the coaches a couple Saturdays ago – Chris and  Sarah looked awesome.  The rest of us looked like the rejects from the Rocketttes. Basically, you are going to split your legs just like Jonathan does in the video (he’s a buddy of mine from up in Redding).  Only differences, you don’t have...Read more

WHO’S WHO at CFO By Denny Ferreira We all have the physical ability, healing day in and day out, erectile to provide influence, purpose and meaning to those that we interact with. Be it through the generosity of a helping hand, paying someone a nice compliment or just a smile. We have the physical ability to truly do good for our friends and even our foes. Now ask yourself, do you or can you, create that same response through your shear willingness to live? Do you radiate life? Is your pure willingness to fight or start over, no matter how meek or grim the circumstances may be, strong enough to create influence, purpose and meaning within others? Have I personally witnessed this? Almost every Tuesday and Wednesday night coaching the 6:30 class! You damn near need a medal of honor to work out, or even coach, the amazing stories that...Read more

Some thoughts on both parts of todays work. We will be doing the Back Squat piece for at least 5 more weeks, medical and at 30 or so possible heavy, price working reps each session, it’s worth talking about.  To Back Squat 5 heavy reps in the short time we allocate, you need to have a plan.  First, on squat days, use any extra time you have before class to get you legs ready to squat heavy.  Squat test, roll them, Air Squat, shoot a heavy Wallball.  Get your hips, knees and ankles warm so you are ready when it comes time to load.  This is vitally important.  Otherwise you are going to feel like a creaky old fart until about 12 minutes into the lifting session. Next, once the session begins, understand that a set of 5 is harder than a set of 2 or 3.  You may be...Read more

I just have time for a quick post tonight.  Folks have done a great job on 15.1, recipe literally hanging tough on Toes to Bar, visit this site and making some big lifts.  Great work – more on that tomorrow. We are beginning a new Press Complex on Monday – it is simple, but should really enhance our overhead position.  Take the time to find an ideal weight. Workout of the Day Press Complex From the Rack 2 Shoulder Press, 1 Push Press – after your Push Press, hold the weight overhead, actively pushing the weight up, for a solid 3 count. Build to a heavy set of this complex in 15 minutes. Conditioning 5 RFT 40 Doubleunders 30 Box Jumps 24/20 20 Kettlebell Swings 53/35 22 minute cap.  This is an aggressive cap.  Even if you are flying, a round may take 3 minutes – so 15 minutes would be...Read more

Quick confession – of all the CrossFit movements, online I felt like the one we were least likely to see in bunches WOD 1 was…Toes to Bar. Well, # sorry.  Instead you got a Toe to Bar WODs. There are a lot of great prep resources out there, check them out if you need to to.  But I prefer to keep it simple. Warm up with 70% of your Clean and Jerk.  The DL and Snatch will  be simple and smooth after this.  And you will be ready to move heavy weight. This is a Toe to Bar WOD.  No doubt about it.  If you can do 10 Ties to Bar well, you should be working in sets of 2s and 3s.  No joke.  I feel like I am pretty good at T2B, and I am concerned about y plan to do 5s.  Be VERY conservative here.  The barbell stuff...Read more