Calling all Athletes over the age of 35! The Masters Functional Fitness League is a worldwide competition with each region acting as a team. There are 3 WOD’s that will be released and must be done August 7-11th. We will be doing them at CFO. Saturday August 9th, website as a gym, we will be taking the morning WOD out of the box and into the pool. Once the pool workout is released we will have more information on how the WOD will be run. If you are not a “Master” you can still do these WOD’s with us. There are different divisions: age groups as well as the Elite, RX and Scaled. It is $25 to register (another $20 for a fun t-shirt) and you can register up until the 7th. So far, off the top of my head, Robin, Don, Tricia, Alison, Denny and Trevor (Bob and Brian...Read more

Not to much to talk about…except Nick and Jen Checked into the CrossFit Games and will be competing tomorrow!  Good luck kids! Workout of the Day AMRAP 25 5 Plate Burpees 45/25 10 Kettlebell Swings 70/53 15 Wallball Shots 20/14 200m Run (Parking Lot)Read more

Couple of additions to my nutrition plan I was asked about what I do Post Workout – for years, medications I mix a can of coconut water and a scoop and a half of SFH protein.  By Zone standards, discount that’s a 3 block Protein/Carb  post WOD blast.  I’m not going to change that at all, treat it’s as integral to my program as chalking up. Jen C recommended Cherries to the berry mix because of the low GI count.  Right on Jen.  Cherries will go in my berry mix. With the Berry mix sitting at about 4 blocks a day, plus an apple (2 blocks), sweet potato (3 blocks), and rice (let’s call it 6 blocks), I’m sitting at about 15 blocks a day in carbs.  That’s slightly under my perception of 17, but like I said, a little less should return balance.  I don’t count the Post WOD...Read more

As I posted the other day, # approved I have basically been eating whatever I want since Regionals.  Now, don’t get me wrong – I haven’t gone completely off the rails.  I generally eat in some form of portions, getting macronutrients at every meal.  Where I have gone off the path of fueling elite performance is in over consuming carbs.  Regular consumption of bread, and worse, sugar started small, but crept it’s way into my nutrition. So why not just do a Paleo or Zone?  Well, because I’ve done those.  I know the Zone will work for me.  But, I’ve done it before – for 2 years plus.  I could absolutely fall back on the Zone, but I tend to run into problems with “tinkering” with my macronutrients.  I’m not crazy about Paleo, as it leaves me feeling depleted, hungry and under recovered. Like CrossFit, where folks want to try...Read more

Classes at 9am and 10am We are doing a Monster Mash at 10.  Bring the pain! Workout of the Day 9am 5RFT 15 Wallball Shots 12 Pushups 9 Deadlift 225/155 10am With a continuously running clock “JT” 21-15-9 rep rounds of Handstand Pushup Ring Dip Pushup 15 minute cap At 25 min 3 RFT 21 Wallball Shot 20/14 12 Deadlift 225/155 10 minute cap At 45 min 1 minute of Chest to Bar Pullups Rest 1 minute 1 minute of Rowing for calories Rest 1 minute 1 minute of 1 arm DB Snatch 70/45 Repeat 2 more times Score is time for the triplet, this web the couple, and the total number of reps completedRead more