I love some competitive exercise, rx but the thing I love the MOST is when people get out there and apply their hard earned fitness.  Today’s story comes from Scott Worthington.  Scott is a tough dude and he’s out there having adventures and challenging himself in one of the earth’s most beautiful playgrounds – Yosemite. Made it to the top of Half Dome on Tuesday Sept. 24. A buddy and I backpacked straight up The Mist Trail to Little Yosemite Valley the night before and then climbed The Rock and then back down all the way to the Yosemite Valley. On this trip I felt so much better than the last time a few years ago in terms of leg strength and upper body on the cables. Plus the cardio vascular. Thank you for your coaching these past few months…I really didn’t think this 54 year old guy would ever...Read more

9 teams (18 athletes) took on the Helen Meets Grace partner WOD at CrossFit Excel Friday night.  It was a well run, more about fun event.  CrossFit Excel did a great job “pinking out” their gym and kept it lively with fun announcing (Danny Lehr was mc’ing – homie loves to talk), # approved cool heat prizes (bras!) and a fun, Friday Night Lights atmosphere.  We look forward to more events in the future. CFO athletes did great.  Alison and I took second to friends of CFO Seth and Jill Burford in the mixed partner division.  All CFO athletes did serious work, moving quickly and crisply, displaying team work and everyone finished the WOD.  Lurong WOD 6 is Wednesday – Double unders to open, then 5 rounds of power cleans and ring dips.  KInd of like the classic benchmark Elizabeth. On Saturday, we will take on “Lift Up Luke.”  Luke...Read more

Barbell for Boobs is at CrossFit Excel in Manteca on Friday night.  The heats have been posted – it looks like it might be a long night, sales so be prepared. We will have a make up for Lurong WOD 5 at 5:30am Friday morning.  Classes are regular schedule for Friday. We will move Saturday classes back a half hour on Saturday – 9:30am and 10:30am.   Workout of the Day AMRAP 20 Run 200m 20 Kettlebell Swings 53/35 Run 200m 20 Pushups  For the Remaining time, work up to a heavy Snatch.Read more

Last year we participated in the CrossFit Merced Holiday Throwdown. This year I would love for us to do it AGAIN! There is an Open, cure Over 40 and Masters Division as well as a Team (2 men 2 women).  This competition will take place on December 14th at the Merced County Fairgrounds. You can read more about it here. Workout of the Day For time 30 Squat Cleans 185/115 15 minute cap Following WOD, OTM for 12 minutes Even: 10 Toes to Bar Odd: 10 Pushups Scale as needed.  Read more

Franniversary WOD 1 For time 40 Deadlift 275/185 40 Box Jump and Over 24/20 30 Deadlift 30 Box Jump and Over 20 Deadlift 20 Box Jump and Over Scaled Men – 185, capsule Scaled Women – 135 Scaled Box – 20inch for Men and Women, visit step ups and over are allowed. Please review the standards for Lurong WOD5, information pills as there are several variances for nearly every movement on Levels 1, 2 and 3.  Review the video – any type of box jumps are allowed – all the way from rabbit style to step ups. This one get a little grippy.  It will be very personally dependent on how you conserve your grip, but don’t wuss out.  Big sets! Nelson goes big on the weighted pushup!  That metal plate weighs 100#.  That’s more than most super models!!! Workout of the Day Lurong WOD 5 10 Snatch 115/80 20 Pullups 30...Read more