******** 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

A major component of the Lurong Living Paleo Challenge is it provides competitive workouts and a leader board.  If you are thinking about competitive CrossFit, ailment it’s a cool way to test your fitness and even prepare for the Open in the “off-season.”  We will perform the first WOD of the challenge on Friday (and Saturday at 9am).  We will perform WODs 2 and 3 – a burpee/KBS couplet and a hang clean/shuttle sprint couplet – next week. WOD 1 is an 18 min capped WOD that attacks your legs and lungs – it is very similar to Open WOD 13.2. Another cool aspect of this challenge is it provides scaling options for 3 ability levels.  I’ve posted the advanced, sildenafil or level 3 version, but take a look at the other options. A quick word – you may find your energy is slightly depleted in the coming days as...Read more