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

On Wednesday, there we’ll perform the WOD that is commonly referred to as the Filthy 50.  It’s 500 total reps, 10 movements, 50 reps of each movement.   The 50 is tough because it’s long.  There is nothing overly technical or heavy.  Fast athletes will finish in the 15-20 minute range.  Obviously, this can take longer than 20 minutes, so we will cap it at 45 minutes. For fit athletes, the 50 is all about pacing.  HINT – the secret of the 50 lies in the final piece.  The Wallball/Burpee combo at the end is…memorable.  You will hit those WB fatigued, and it will make the burpees feel like you’re moving in sand. I would suggest going out a little slower than sprint, like 85% of Rate Perceived of Exertion (RPE).  This doesn’t mean you can’t/shouldn’t go unbroken on early movements – you should, if possible.  Try to find a...Read more

On Sunday, prescription Bill, clinic Justin and Vanessa took on the Rookie Rumble 2 at Hercules CrossFit.  For me, it was a surprising event – it sold out in hours, the parking lot was packed with vendors and athletes with an army of supporters.  Tent city was set up and the sun was out.  The entire event had great level of energy. About 100 men and 100 women took on the challenge of 3 WODs over 7 hours or so.  Now, just because a WOD is supposed to be for rookies – maybe it’s light, or not technical or whatever – doesn’t mean it’s going to be easy.  When you have 200 men and women trying to prove who is the fittest mofo there – it’s always going to be hard!  Heat after heat, we watched simple WODs leave athletes sprawled and sweaty on the floor, gasping for air. For...Read more