It’s a busy day on the training board with Snatching in the strength skill and Muscleups (MU) in the conditioning portion, so have your “game face” on.  These are 2 of the more technically challenging movements in CrossFit,  but the speed, power and mobility requirements are similar. I have rarely put MU in WODs.  I have not included them for a few reasons, but the 2 main ones are we didn’t have enough rings and we didn’t have enough athletes that had MU.  Well, now we have 4 sets of rings ready for MU, so that excuse is out. Second, and probably more importantly, I want to put them in WODs to “demystify” them.  We have over a dozen athletes with MU.  If you have the ability to do, say, 3 Chest to Bar Pullups, you likely have the pulling power required to perform a MU.  You just have yet...Read more

Reminder: Saturday is rafting down the Stanislaus.  The cost is $25.50 per person. Directions for booking your trip: 1. Log on to www.riverjourney.com 2. On the right hand corner is a box that says “Add to existing trip” Type in the group code 201305130006 and click submit. 3. Your trip date and discount will show up automatically. 4. Type in the number of guests 5. Fill in your customer information 6. Pay with your credit card 7. Receive your confirmation and liability sheet The gym will be closed on Saturday. On Tuesday, abortion I will program Muscle ups in the WOD.  It will be done so in a way that will be easily scaled.  We won’t have enough time to fully review the Muscle up on Tuesday.  If you have them, # dosage or think your are close, review videos and practice on Monday.  I will talk more about muscle ups in...Read more

9am  class tomorrow morning, price with a 10am advanced class after. There will also be a  Wiffle Ball Tourney after the 10am class…probably somewhere around 11:45am. Feel free to bring your lunch!Read more

Open the Hips from CrossFit Invictus (via Kelly Starrett).  I see a lot of mobility work at CFO, web but probably not enough hips work.  The hips are very tough to mobilize with a foam roller or a band – you gotta bust out the lacrosse ball and start smashing.  I highly recommend mobilizing the hips on the days that we do Olympic lifts and the days that we squat.  Which is pretty much everyday. CFO will bust out the wiffleball set on Saturday after the 10am WOD.  10am will be a snatch/WB WOD – then we’ll knock around some plastic. The WOD today has a row.  We don’t row enough, website and we only have 3 rowers.  We’ll do this one in waves, 3 athletes will start  and then 5 minutes in the next three will go and so on.   Workout of the Day Strength Clean and Jerk...Read more

At 7:30pm, side effects we will hold out first CrossFit Express class.  It will be a 20min AMRAP of basic movements.  The goal is to be done by 8pm.  This is a great way to get a sweat and open your lungs or to tack on extra work (if you’re into that kind of thing).  I will try this at different times until we find the one that works best. Today’s strength will be something we’ve never done before, and it will take some communication and team work.  We will only have 2 stations and the lift will take up a good part of the gym.  If you can visualize, we will start from a rack facing the opposite direction as normal.  You will take a weighted walk about 15-20 feet to the other rack on the far side of the gym.  Once you get to the other rack, you...Read more