Ok, case we are traveling back to Oakiedale tomorrow night.  We are rested, for sale not really tan, what is ed full of carbs and ready to train hard. I am posting WODs for Tuesday AND Wednesday because we will be traveling tomorrow evening. Workout of the Day Tuesday, July 15 Strength/Skill Clean and Jerk Build to a heavy single in 12 minutes. This is really just a warm up/body prep for the WOD.  Don’t go crazy here. Conditioning 4 RFT 15 Toes to Bar 10 Bar Facing Burpees 5 Shoulder to Overhead 185/115 This weigh is heavy.  Scale to something that you can do in a set of 5 – at least for the first set. Workout of the Day, Wednesday July 16 Strength Deadlift 1 set of 8, 80% of 1RM “Milo” Power Clean 3 OTM for 10 minutes.  Add 5# to last week. If there is time,...Read more

Quick post from road as we are having wifi issues Mon Back Squat, pills Wednesday Deadlift, approved Friday Press. Sat we will do a Monster Mash at 10am, more about the WOD JT will be a part of it. Workout Of The Day Strength/Skill Back Squat 3 sets of 8, 70% Conditioning 5 RFT Parking Lot Run 25 Air Squats When complete, do 100 Kettlebell Swings 53/35Read more

Seems like since Alison and I have been eating our way through the east coast, # dosage you guys have been doing some tough workouts.  We’ve visited 2 gyms – CrossFit Stonington (3 times) and CrossFit Valley Forge.  I’m trying to beg my way into the CrossFit King of Prussia competitors class tomorrow. For you CFO folks, more about I only have 1 WOD, healing but it’s a doozy.  You must warm up your posterior chain well, and be ready to move heavy stuff many times. Like any WOD, this can be scaled to any ability level, but it should be heavy.  And while stepping is allowed on Box Jumps, it’s tough to step up to 30ins.  Probably have to jump here. As far as extra work is concerned at 10, I’ll leave it to Chance, but I highly recommend Muscle Up work. Workout of the Day 21-15-9 Deadlift, 315/205 Box...Read more

We are halfway through the summer but have many events to come. Hopefully you are on Facebook and are ahead of the game – rsvp’ing to invites. If you are on Facebook but feel a little left out make sure you are friends with Alison. If you are not, she can’t invite you. (This is absolutely not a ploy to increase the amount of FB friends she has.) Pushup Challenge – Started on the 23rd of June, will be ending on the 23rd of July with a total of 120 pushups. We will be testing/video taping until the Wednesday after and then will have some results for you! Muscle Up Clinic– Thursday July 17th 6:30pm. A Muscle Up Clinic for all CFO members – if you don’t have one, learn the skills and transitions need to get above the rings. If you have one, learn how to string them together. Body...Read more

An Alison Post- In case you aren’t friends with us on Instagram (@adelicatefew)…and you DON’T have to be…you might have missed our East coast trek. Not to worry, shop we are only halfway through. The first leg led us to Rhode Island to visit with my family. True to form, adiposity we invaded CrossFit Stonington who welcomed us with open arms. Thanks to Coaches Al, Emily and Dale we were able to eat with abandon (proof on instagram.)  One thing I want to mention was that we got to workout with my sister. She does CrossFit with my nephew Jack- the funniest kid ever – at Body Shop Fitness in Tennesee.Today is her birthday and she willingly joined us at 6am this morning for a wall climb/box jump/ toes to bar WOD. Happy Birthday Sis!  We are in Philly  now so expect to see cheesesteaks in our near future.     ...Read more