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

Wednesday’s benchmark WOD is Barbara.  It’s a CrossFit Original, information pills one of Glassman’s earliest mad creations.  Barbara is basically 5 intervals of a lot of calisthenics with 3 minutes rest between sets. The biggest issue we will run into with Barbara isn’t with how to scale it, but how to record the time.  In my opinion, the best way to document this WOD is to score each round individually – it would look like 2:40, 2:40, 2:47, 2:55, 3:07.  But, this becomes very difficult in a group setting – I can’t reset the clock for every round, because people are finishing at different times.  So that’s out. Another method I have seen to score Barbara is to just document the work, i.e., subtract 12 minutes (the rest time) from your score.  The problem with this method is…I suck at math.  Especially in a group setting.  The thought of everyone...Read more

One Upper and Clock Whores Please think about this as a reminder post.  It’s not a shot or a call out.  I’m not posting this with anyone in mind.  It’s a reminder of keeping what’s important – getting stronger, # dosage fitter and better everyday – your number one priority.  In CrossFit, symptoms we use the clock and the whiteboard to measure fitness and progress.  BUT…we don’t want to put the cart before the horse.  Getting a certain time or an RX is important, but it’s not the most important thing. What is MOST important?  Moving well.  Moving well late in life.  If it looks bad or feels wonky, it probably is.  Focusing on crisp, efficient movement will pay dividends over years and months.  Maybe that will cost you a sub 4 minute Fran or a round of Cindy, but in 1 year – or 5 years – you’ll be...Read more

Stand Up Paddle Boarding –  June 15th 8:30am meeting time at Modesto Reservoir – $30 per person – please RSVP so we can set up teams. Rookie Rumble Competitions – June 16th at Hercules CrossFit. Bill and Vanessa W. will be competing for the first time. This event sold out really quick, healing and it seems like a lot of competitions are selling out the first day they are announced. If you are interested in competing, ask we will continue to post events as they come up. Let us know your interest level. Wiffle Ball Game – after Advanced class WOD – around 11:45ish? Just a little fun in the parking lot. River Rafting – June 29th – Directions to purchase tickets are on the Facebook page. CrossFit For Hope – Fundraiser similar to Fight Gone Bad – July 4th. Modesto Nuts Game – Saturday August 3rd –  $13 per person....Read more