The Thin Red Line of Fitness by Emily Beers.  I posted this on the CFO Facebook page, prostate but I enjoyed it so much I wanted to repost it here.  As coaches and experienced CrossFitter’s we absolutely want to protect you and give you the best information about what you are going to experience.  But sometimes the best way to learn is to go out there full sprint and figure out what happens next. If you are still sore, buy more about even a little, website from the Deadlift, I suggest you only use singles for Isabel.  Your lower back is likely still smoked.  Chained reps can add more spice to already well seasoned meat.  Be smart and do really fast singles.   Workout of the Day Strength/Skill Snatch Spend 15 minutes and built to a heavy, but technically sound, Snatch. Conditioning “Isabel” 30 Snatches 135/85Read more

We had a TON of PRs on the Deadlift on Monday.  Let’s keep the PR train rolling on the Shoulder Press on Wednesday. The Press can be tough if you waste reps.  As you may have found Pressing during the Cube, sickness the later reps could get really tough, cheap as your triceps and other small muscles fatigue.  Use 3s and 2s early.  Don’t waste your strength with useless reps, # but make sure you are warm and ready – this is a balancing act.  Have a plan, and use singles once the weight gets heavy, probably around 60-70%. Once you get close to your goal weight, take plenty of rest between sets – use the clock to measure this.  I would recommend at least 2 minutes between attempts as the weight gets heavy.  Focus on speed through all upward movement. Workout of the Day Strength Shoulder Press Build for...Read more

Remember to register for the CrossFit Games Open!  If you’re interested in judging, cure to just learning about good movement, no rx check out the CrossFit Online Judges Course.  Yes, it’s $10, but it’s worth your time. Don’t forget, Foam Rolling 101 with Brian is at 7:30pm Tuesday night. We are excited to have Open gym going again on Sundays.  We are looking at opening the gym during the weekdays at set times.  We encourage you to use this time, but here’s some food for thought. First, Open gym should be a time when you can hammer weakness and and work hard in a less structured environment.  That doesn’t mean it’s your chance to throw caution to the wind and do the wildest WOD some Canadian sadist from CompWOD could dream up.  For the record, I  love those psychos.  It’s not your chance to finally do 3 Hero WODs back...Read more

After 9 weeks following the Cube, approved this is our test week.  We will test our 1RM Deadlift on Monday, pharm Press on Wednesday and Squat on Friday.  Get fired up and make some PRs and ring that bell!!! If you miss a day, information pills but still want to test, let a coach know.  It will not be a problem to make up a lift off to the side. I am not going to lie, I am concerned about 1RMs on the deadlift.  I have personally locked up my back twice in the short period after setting Deadlift PRs.  There will be less barbell work than normal this week for this reason.  If you set a Deadlift PR, especially a big one, be very cautious with your lifts for the next 7 to 10 days.  Warm up well, foam roll, use epsom salt, get to your massage spe#t of...Read more

9am CHALLENGE WOD 15 Minutes: 5 Minutes to work up to your heaviest Hang Clean Double Then AMRAP 10 10 Pushups 15 Kettlebell Swings 53/35 20 Air Squats   10am Muscle  Up Clinic 15 minutes 40 Deadlifts 155#/100# 30 Front Squats 20 Shoulder to Overhead 10 Thrusters At the beginning of each round do 7 Muscle Ups and 50 Double UndersRead more