The Workout of the Day is dedicated to Kevin Ogar, troche who was seriously injured last week at the OC Throwdown.  Kevin missed a snatch and dropped a barbell on his back – there is currently an argument in cyberspace about how the injury happened – but in the end, case Kevin’s spinal cord was severed. The bottom line is Kevin needs our help.  He got hurt doing what he loved, but he did so uninsured.  Kevinogar.com is a charity that will donate 100% of the funds raised to Kevin’s recovery.  The CrossFit community has raised over $224,000 for Kevin, but this is likely a drop in the bucket for what he will actually need.  We will collect at the gym on Saturday or you can donate directly to the website. We’ll have class at 9am and 10am.  There will be a simpler, scaled version of the WOD at 9am....Read more

As a birthday present to myself, and I don’t have anything to post. Workout of the Day Strength/Skill Clean and Jerk Perform a heavy single OTM for 7.  Work at no more than 80% of 1RM. Conditioning 10 Clean and Jerks 185/123 Rest 2 minutes 10 Clean and Jerks 155/103 Rest 2 minutes 10 Clean and Jerks 135/83 Your score is your cumulative time to complete all 30 Clean and Jerks, rest included.Read more

I originally planned to do a Snatch session on Friday, more about but I’ve switched Snatching to Saturday, approved and we’ll have a fun Clean and Jerk WOD. I made the switch because we’ll be Snatching on Saturday in a WOD to create awareness for Kevin Ogar.  The WOD will include is a 12 minute AMRAP of 3 Touch and Go Snatches, 1 Muscle up (Subs will be worked out) and 12 wall ball shots. Kevin Ogar is a CrossFit athlete and coach from Colorado who was severely injured when he dropped a heavy barbell on his back at the OC Throwdown competition.  By all accounts Kevin is a great athlete and person and his injury, which severed his spinal cord, was a terrible accident.  Kevin is uninsured and will incur monumental financial bills.  Kevin’s friends have created Ogar Strong to create a fund in which all money donated will...Read more

The Filthy Fifty on Wednesday! This one is for the board – and now that the board is out of the way, generic all the names should stay on it and not get rubbed off.  Sweet. The “50” is a long conditioning WOD, # order but the movements are relatively simple.  There will be a 40 minute cap.  Please feel free to scale the reps, check as the movements are basically scaled.  Doing 35, 30 or even 20 of each movement will be a pretty good dose. Please review the video for planning the more difficult movements of the Filthy 50.  The only difference from the video is we ask that you show control at the top of the box jump. Due to the volume of movements, the warm up will be relatively short.  We will review the movements and give you as much time as possible to chip away...Read more

Zone Diet Food Blocks.  This is a pretty good list of 1 Block for the types of foods you should be eating on the Zone.  This is a good guide and starting point, # 100mg and it kind of explains how to block your meals, but we’ll do more explaining in the coming days and weeks. Google is your friend with the Zone.  Different sources may provide different slightly recommendations, such as you may see chicken at 1.25 ounces per block, while it is 1.5 ounces on other sites.  In the end, I wouldn’t go crazy about a .25 ounce.  Start simple by reading up on Zone blocks. Just a thought – bananas and bacon are hard to find – that’s because I don’t think Sears or the Zone recommends you eat them.  Boo. Workout of the Day Strength Shoulder Press 1 set of 8, 80% of 1RM Take 10-15...Read more