Lingua Fran-ca.  Lots of funny CrossFit behavior here.  Corner 30, ed Fake, and Water works…any others seem like stuff we see regularly.  All in good fun, folks. Workout of the Day Strength Back Squat 5-5-5 Work at/near 75% of 1RM.  Conditioning 3 sets of Sled Push Suicide Sprint Make sure you rest in between sets.Read more

Wednesday’s Benchmark WOD is “DT, page ” a Hero WOD dedicated to USAF SSG Timothy P. Davis.  It is an excellent, this challenging WOD that can be easily scaled.  DT consists of all barbell movements – deadlifts, hang cleans and shoulder to overhead – with a 155/100# barbell.  A few years ago, DT would be considered a “heavy” WOD for CrossFit.  Now, with 225# clean coming up semi regularly, the weight may seem less imposing. DT is the definition of a “phone booth” WOD; you literally don’t have to take a step away from the bar, all your work will take place on 1 barbell. DT will reward efficient athletes that go in with, and stick to a plan.  DT probably has too many reps for you to just blast through, so I highly recommend taking planned breaks and attacking the work in the biggest chunks possible.  I’ll talk more...Read more

Quick reflection on the Open and Regionals.  If you want to be good at CrossFit, medications I would get really freaking good at Toes to Bar.  After watching event 6 at the Central East Regionals, what is ed where every guy breezed through 40 TTB in 2-3 sets (Dan Bailey went 30-10 as he tried to outpace Froning) it’s become evident that TTB is an essential competitive movement.  Top guys and gals have become so good at TTB, try they are like an after thought.  It’s easy to judge and a pretty good indicator of grip and core strength. If you are doing TTB right, the kip is very similar to that of a muscle up, so lots of TTB will help that aspect of your fitness.  So TTB, especially when linked together, have a great deal of carryover.  They have also shown up in EVERY CrossFit HQ designed Games...Read more

Saturday, try June 15th is Stand Up Paddle at the Central Valley Reservoir.  We can meet at the gym and carpool, # since it costs money to get into the Reservoir.  On Sunday, June 16th Bill and Vanessa will be competing in the Rookie Rumble at Hercules CrossFit.  This is their first comp, and it should be a good time.  I’ll be heading out there – let me know if you want to car pool out to cheer on the Walton’s. My buddy Andrew Williams is hosting comp a CrossFit Walnut Creek on Saturday, June 22.  He’s reached out to some experienced competitors, so I would say this is NOT a beginners event – last comp included muscleups, HSPU and pistols.  If you feel you’re ready for 4 tough WODs in a day, let me know and I’ll pass on the info. Wednesday’s Benchmark WOD will be “DT.”  I will...Read more

Bring a Friend at 9am Team CFO Advanced at 10am.  At 10am, check we will Snatch heavy to first. It is hot.  Make sure you’re well hydrated and be prepared to sweat.  In the 5:30pm class on Friday night, salve we had a sweat wallball WOD.  Everyone was very helpful cleaning the sweaty balls…yes, the comments got out of hand.  That made me think of this. [youtube http://www.youtube.com/watch?v=-QCCnEbCS4U?rel=0&w=560&h=315] Workout of the Day “The Horrible Hundred” Complete the following for time: 25 deadlifts (M:215#/W:175#) 25 squat clean and jerks (M:125#/W:85#) 25 thrusters (M:75#/W:55#) 25 overhead squats (M:45#/W:35#) Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 35# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.Read more