Skill Warm Up B is a little more technical.  Please review yesterday’s post on the protocol for performing the skill warm ups.  Once again, stuff please be courteous to any class that is working, more about as they are the priority.  These are to be done before class for those who are looking for some extra work. One note on Pistols: I don’t like doing a lot of them.  I feel like they are a skill, cheapest and for me, a little goes a long way.  During the last 2 years of Regionals training period, I did a lot of Pistols to prep, and my knees did get quite sore.  For many of us, our legs are plenty strong for pistols, it’s just developing the balance required and understanding how to pace them.  If pistols cause you problems, try subbing in lunges. Skill Warm Up B 3 rounds, not for...Read more

Over the next 3 days, mind I’ll be posting 3 skill warms ups.  These are relatively simple, # order CrossFit centric warmups that will develop higher level CrossFit skills.  These can be done everyday before the work.  I got the basics of these from CJ Martin’s Invictus Competition programming.  They are meant to be done before the daily work.  They warm ups should take no more than 10 minutes.  They are not for time, website but move with a purpose.  There are high and low numbers for the warm up – don’t feel compelled to always hit the high number.  Focus on good, crisp movement.  Speed will come with practice. Feel free to scale these skill warmups as needed.  It is your warm up, so make it suit you.  Each warmup will be given a letter, A, B or C.  Sometimes the warm up will correspond with the workout, other...Read more

We are in the final week of the Lurong Challenge.  We will re-test the burpee/KB WOD on Monday and the Hang Clean/Sprint WOD on Wednesday. Alison will be taping this week as long as classes are not ongoing.  We will be available for last minute taping on Sunday at CFO. On Sunday, decease Coach Schmitz will be at CFO for the Olympic lifting seminar.  Come in ready to lift if you are signed up! Next week, # we will hold a Lurong Challenge review.  I would like to have an information sharing where we can discuss experiences, successes, weak moments and more.  It’s been a decent challenge, but we want to talk about what went well and what could be improved.  I’m hoping to do this in the middle of next week (Tues or Wed, 7:30p). Lifts for this week are: Squats Mon, Clean Wed, Snatch Fri.  We’ll do a...Read more

Saturday morning will be a normal day…woohoo!!! Hope you got rid of all of your Halloween candy. 9am will be doing a modified version of the WOD below with pushups.   10Minutes 21 Cleans 165/115 9 Handstand Pushups 15 Cleans 185/125 15 Handstand Pushups 9 Cleans 205/135 21 Handstand Pushups THEN As Many Cleans225/155  in the remaining time.Read more

At 5:30am, medications you may re-do Lurong 1, or Lurong 8, or whatever you call it.  If I never have to look at this WOD again, I’ll be cool with that.  And that’s not because Alison beat me in it… There is an option today based on your ability to Snatch.  Either way, these are not light weights.  Scale the weight according to ability level. Workout of the Day Strength/Skill Snatch for 15 minutes to warm up Conditioning If you can Snatch Over 200/135 7 RFT 35 Doubleunders 1 Snatch 185/115 If you cannot Snatch Over 200/135 7 RFT 35 Doubleunders 3 Snatch 135/85Read more