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

On Saturday at 9am I will do a quick rope climb clinic before the WOD.  Depending on attendance, ampoule we may use the ropes in the WOD.  If you are looking forward to learning to climb a rope, diagnosis come on by.  I have a few caveats.  Rope climbs can shred shoes, not to mention your legs. Lightweight shoes, especially Inov-8’s, can get destroyed on rope climbs.  I speak from experience.  If you speed down on your descent, the rope will burn the fabric on your shoes.  Some Inov-8’s have a plastic guard to protect them, and the Reebok Nano’s have rope guards, but we’ll put them to the test. So if ropes can burn your shoes, what can they do to your legs???  Um, burn them.  I promise, rope burns can be emotional events.  I would highly recommend bringing long socks, wearing tights or sweatpants any time you plan...Read more

Proper Force Transfer in Weight Training.  There is an excellent explanation here on why we don’t wear gloves. Squat and Ankle Flexibility from CrossFit Marin.  This link provides a quick, price visual explanation of what weightlifting shoes do to enhance ankle mobility.   Workout of the Day Strength Snatch In 15 minutes, information pills build to a heavy single. Back Squat Build to a heavy 3×3.  Work from the rack. Metcon Weighted walk 3 laps of the parking lot.   Grab a KB/DB in each hand a walk a lap around the parking lot.  Rest, information pills then do it 2 more times.  Start light, with a weight you are confident that you can complete 1 full lap with.  Rest, then go up, but jump small.  For example, walk with 2 26# KB, then make an attempt with 35, finally finishing with 44#.Read more