************ No Afternoon Classes on Friday September 27th*************   GHD update.  I completed the GHD build – starting out with 2 GHD, seek and going up by 2 every training session until I did 60 unbroken GHD – on Sunday at CrossFit Anacapa in Ventura.  It was an excellent build, and I’m glad I did it.  I would recommend this to anyone that is looking to build their core strength. A Few Observations Towards the end, a complete set of GHD would take about 5 minutes. It was always shocking how smoked my legs were after a set. Sometimes it would take 5 minutes to build courage to get on the damn thing. GHD used to make me very sore in my upper abs.  This was somewhat true in the beginning, but towards the end, no soreness. I focused on slower, controlled reps rather than flailing away on the GHD. ...Read more

******** No Afternoon Classes on Friday September 27th******** NorCal CrossFit Lab. If you are a CrossFit nerd, tadalafil you have to check this site out.  Bookmark it.  I was on this bad boy the first day, sick but I wanted to watch the WODs roll out for a few days before I shared it with the group. It’s a compilation of the work they do with the Games/Regional athletes at Nor Cal CrossFit – Khalipa, Fisher, Maddox, Barber, Oldroyd and more, throwing down everyday. The biggest tenet of their training – randomness.  They make it up as they go along.  Thruster ladders, rows, mile sled drags, lots of good, interesting, and HARD stuff.   Workout of the Day Lurong WOD#3 10 Hang Power Clean 20m Shuttle Sprint 8 Hang Power Clean 40m Shuttle Sprint 6 Hang Power Clean 60m Shuttle Sprint 4 Hang Power Clean 80m Shuttle Sprint 2 Hang...Read more

PR ALERT!!! CFO set a new gym record on Monday with 57 athletes tackling the WOD – that’s well over 5, this web 000 burpees.  Holy Shnikees! Alison, more about Tricia and I attended the CrossFit Olympic Training Seminar at CrossFit Anacapa in Ventura, CA this weekend.  It was a great seminar – well run, informative and fun.  Every time I attend a Olympic Weightlifting seminar (I generally attend something every six months) it’s a huge eye opener how much there is to learn about the Clean and Jerk and the Snatch.  Perfecting the lifts truly is a lifelong pursuit. US Olympic lifting legend Coach Burgener wasn’t at the seminar, but Coach Jim Schmitz was there.  Coach Schmitz has been involved in weightlifting for over 60 years.  He’s personally coached 10 Olympians, served as a head and assistant coach on Olympic Weightlifting teams and has travelled the world learning about...Read more

Sorry for the late post! Not a lot of Internet access on the Grapevine. Brian, prostate Tricia and I are on our way to a Oly Lifting seminar. Regular Saturday schedule tomorrow. If you haven’t had a chance to do the Lurong Living Paleo Challenge WOD #1, symptoms the 9 am class will be doing it again tomorrow. Good Luck! 9 am Wall Balls – Deadlifts – Box Jumps 10 am Advanced (sub chest to bar pull-up for muscle up) 20 Front Squats 135/95 9 Muscle ups 20 shoulder to overhead 135/95 15 front squats 7 Muscle ups 15 shoulder to overhead 10 front squats 5 muscle ups 10’shoulder to overhead fRead more