Well, ailment 100 Rounds was very interesting.  I can’t say it was the hardest WOD I’ve ever done, ed but it’s certainly in the conversation (and it’s the longest).  I’m interested in folk’s thoughts – please post your experiences to Facebook, whether you finished all 100 rounds or not.  For the record, I finished in about 1 hour and 45 minutes.   Here’s some some of my observations – The first 30 rounds of so felt like a regular CrossFit WOD.  That makes sense, because I made it there in about 20 minutes.  After that things got started to get different.  It was clearly mental, and the movements never really were close to failure (until later), but it became very difficult to hold a pace, and nearly impossible to speed up.  It seem like after round 40 or so, every round was a second or so slower than the last....Read more

Ok, view Saturday is going to be epic, patient the only thing I can think of naming this WOD, generic which comes from Ben Bergeron, is the Roman numeral for 100, C. My plan is to start a heat at 9:15.  I recommend 2 time scaling options: a 20 minute AMRAP, or as many rounds until it’s 10am. I will provide scaling options if you have any other questions. I will be starting at 10am, so if you want to “race” me, be ready to go at 10am. Last piece of advice – wear your favorite t shirt.  I’ll be rocking a CFO shirt.  Let’s be epic together. Workout of the Day “C” 100 Rounds 1 Handstand Pushup 2 Squat Clean 135/95 3 BurpeesRead more

Don’t forget Saturday’s WOD is a doozy – 9am class will have multiple cap options  for every level.  “C” 100 RFT 1 Handstand Pushup 2 Squat Cleans 135/95 3 Burpees Workout of the Day Strength/Skill Snatch Plus 3 Overhead Squats Take 20 minutes to build to a heavy set of this complex Conditioning 5 RFT 21 Air Squats 15 Kettlebell Swings 53/35 9 Chest to Bar Pullups 15 Minute time capRead more

In the last few weeks, medicine I’ve done WODs with some “foundational” movements from the CrossFit Level 1 Seminar: the Sumo Deadlift High Pull and the Med Ball Clean. These movements aren’t sexy like heavy cleans or snatches or as easy to judge as a burpee or a pull-up. BUT… These are still good movements.  I’ve learned this by getting beat like a drum in WODs.  They may not be great for training certain components of fitness like power or strength, symptoms but they are GREAT at training stamina and endurance. I don’t think you’ll be seeing the Med Ball Clean or SDHP in a strength progression like Milo, but thrown into a sweet AMRAP triplet, these movements can give you a dose.  I don’t think you will see these movements in a competition like the Open, but the conditioning and WILL these movements teach can serve us well. THE...Read more

How to Stop Time from the New York Times Buy Experiences, visit Not Things from the Atlantic   [youtube https://www.youtube.com/watch?v=uHWX4pG0FNY?rel=0&w=560&h=315] Workout of the Day Back Squat Build to a heavy set of 3.  Add 5-10# to last weeks lift.  Use 7 to 8 sets to get there Conditioning 100 Doubleunders 75 Wallball Shots 20/14 50 PullupsRead more