Charles Shipman of Be Strong Athletics started a CrossFit/Olympic Weightlifting Podcast.  Check out the podcast if you are an Olympic lifting/CrossFit nerd.  “Uncle Charles” will be running the Olympic Seminar that CFO is hosting on April 13.  There are still spots available. I would highly recommend attending this seminar.  You will pick up nuances on the lifts that you will be able to carry over to your training over the next year, health and well, maybe forever. If we’ve learned anything in the Open, it pays to be really good at the Olympic Lifts.  13.1 and 13.4 tested these movements to a near extreme level.  13.2 had major O-lift components.  33% of the movements tested have been Olympic lifts.  Wanna be good at CrossFit?  Take it upon yourself to master the Olympic lifts.  Take this opportunity and get to the seminar. Workout of the Day Strength Build to a heaviest...Read more

Lat week during the Open, prostate we had a few breakthroughs with muscle ups – at least 3 athletes got their first within a week of 13.3.  Denny, Justin M, and Tricia all got up and over the rings.  Great job guys! We saw some major breakthroughs this week on the Toe To Bar. Janet S. has been coming to CFO since nearly the beginning.  Janet has a been doing really well in the Open this year, but she knew she had a weakness coming – pullups and toes to bar.  Janet has been persistent with her goal of a pull-up.  She’s worked the progressions, the bands, and auxiliary strength movements.  This week, Janet got her first pull-up!  She says it was a baby one, but dammit, it’s 1.  And 1 is better than none. Janet took on 13.4 knowing that Toe To Bar were another struggle.  She banged through...Read more

We hope everyone has a wonderful Holiday weekend. If you are still around town, # order we are having class as usual. 9 am will be regular CrossFit and 10am will be the 13.4 Open WOD.Read more

13.4 was announced Wednesday night, price and we’ll perform it as a gym all day Friday and 10am Saturday.  After the long, page technically challenging 13.1, # the fast and furious 13.2, and the lactic loading of 13.3, 13.4 almost seems fun.  And it is.  There’s a ton of movement and transitions, so here are some tips to maximize your score. Clean and Jerks 135/95 is a weight we use all the time.  Initially, I thought this would be a T2B WOD, but it’s a C&J WOD.  The weight is not terribly heavy, so you can move the barbell fast.  The best scores will go to athletes that can go fast on the C&J and hold onto the bar. Because you can move it fast, you may want to get lazy and let your back go on your setup/first pull.  Don’t let this happen!  In warmup, you will want to...Read more

Progress by Again Faster Morning Rituals by Dan John.  I freaking love this kind of stuff.  Brushing your teeth in a squat?  Neti pot everyday?  It sounds weird to most people, case but I do this kind of stuff.  I believe it hones mental acuity (I read this years ago)  but more importantly, more about these rituals cans put you “in the moment” so you are more aware of what you are doing. Having It All:  How to Cram Training, Working and Life into Every Day from Breaking Muscle.  “Finally, and this is probably the most important suggestion, be present wherever you are, whether it’s at the academy, with your loved ones, or in the bathroom. Make sure all of you is in the same place, and that your current environment has your undivided attention. To do anything else is a surefire way to feel out of whack.” How is...Read more