Great work on “Grace!”  Nerves were a little high, symptoms and the palms were a little sweaty, health but you guys stepped up.  A huge “Ready For Anything” shout out to Amanda H, treatment who was clearly nervous – asking questions all week, strategizing, self doubt creeping in.  Why?  Maybe because she wants to succeed, to meet and exceed her own own expectations.  Isn’t that what we all want – to be the kind of person that accepts a challenge with courage?  As adults we often lack challenges to accept –  not putting ourselves in a position to fail or succeed. Maybe we think that is in the past and it is time to hand over the reigns to our successors – focusing on sideline cheering at our kids sports events. We can get nervous for them.  We train with the barbells on a daily basis. But it is not...Read more

I have probably done this WOD 15 times.  Tips for Grace – We will take care of warming you up, ampoule but make sure you are ready.  I would be sweating, # 60mg and have filled my lungs with air with 3 sprint intervals before starting the WOD.  This can be done by short (think 1 min) sprint intervals.  Running, this web burpees, rowing, and/or the air dyne are all good ways to accomplish this.  Sprint 1 minute, rest 1 minute, repeat 2 more times.  Once you’ve done some sprint work, rest 5 minutes before starting. – Hit some mobility.  Be ready for the movement by hitting mobility drills for the pulling position, the front rack and the over head position. – Have a plan and try to stick to it.  For example, if you are going to open the WOD with 10 C&J, then do singles try to hold...Read more

15 Snacks to Avoid at Work.  If you have any knowledge of paleo or zone principles, shop this list is a no-brainer.  But it’s still shocking when you realize how many misconceptions there are about diet and nutrition.  Did you notice that everything on the list everything is a carbohydrate (except for the peanuts). But still this list misses the mark, mind focusing on calories over insulin response or nutrient loads. 20 Tips That Will Make You Better at Olympic Weightlifting. Workout of the Day Strength Snatch plus 2 Overhead Squats. OTM for 10 Minutes If you receive the bar in an overhead squat position, there you will only need to do 1 more squat. Metcon 10-9-8-7-6-5-4-3-2-1 Kettlebell Swing After each set of swings, run a parking lot sprint.  Use the heaviest KB while maintaining perfect positioning. Men, don’t be afraid of the 70#.  Ladies, this is your chance to...Read more

I found a USAW weightlifting meet at Warriorz CrossFit in Elk Grove, page CA.  I know the owner well (Charlie Zamora) and he does a nice job with this event.  I will be out of town, sickness otherwise I would have attended.  I highly encourage signing up for a weightlifting meet.  It is a great way to test everything you have learned.  It will really force you to focus your training on the lifts.  You will learn a ton about the nuances of the lifts and what top lifters do to prepare to move big weight.  I will talk more about this, stomach but if you have any questions, please ask. I plan on holding a muscle up clinic soon – maybe the middle of next week.  It will be at 7:30pm.  Post to FB if you are interested. We had a nice little rope climbing clinic on Saturday –...Read more

Saturday at 9am we will have quick rope climb clinic. It will last about 20 minutes, tadalafil and we’ll roll right into a WOD consisting of dead lifts and Burpees. At 10am will do an advanced WOD from CrossFit Invictus (if it fits our group). Expect snatching in a strength portion and probably pull-ups in the WOD.Read more