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

Virtuosity and Durability.  Great insight on the evolution of high level CrossFit competition from Michael Winchester.  His insight on good movement and positioning is ESSENTIAL.  In past years at Regionals, this web you saw top guys and gals get away with poor movement and mechanics because they were tough, erectile  athletic and/or strong.  THAT IS NO LONGER THE CASE.  Poor movement and positioning will get crushed by the crucible of what CrossFit testing has become.  This is true in the Open, # order at Regionals and at the Games.  This is huge carryover to regular life here – but it’s Jedi level thinking.  Life is about positioning – are you in a perfect position to accept all challenges at all times?  Doesn’t a good politician try to keep him/herself in front of all challenges/arguments at all times?  Doesn’t a good cop want to position himself against all threats at all times?...Read more

A few weeks ago Todd R shared a work story with me.  I asked him to share his experiences by answering some questions and he provided a wonderful write up.  For those of you that haven’t met Todd, more about he’s a firefighting Captain in Livermore, CA.  He’s one of the nicest, most earnest guys you can hope to meet and he works HARD at CFO. We are lucky have many athletes at CFO that serve their communities locally, at the state and even the national level.  You guys serve as teachers, cops, soldiers, firefighters, nurses, prison guards, and more.  We are proud and honored by your service. These are my favorite stories – using fitness to be better – at your job, at your hobby, at LIFE.  Thank you Todd for sharing.  If you have a fitness story that you would like to share, please let me know.  ...Read more