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

What to Do in 60 Days Before You Turn 60 from Invictus.  This interview is worth it because of this line, view “Start CrossFit at 55. If you can’t start at 55, order then start at 56. Don’t be worried about the age that you start CrossFit at. The important thing is that you start doing it as soon as possible!” After 3 weeks of the Open, page it seems like a good time to recognize the outstanding performances of some our Master’s athletes. Robin C is in 7th place in her age division in NorCal.  Robin took 3rd in the 60+ on 13.3 in NorCal!!! Don Q is in 31st place in NorCal with a 17th place finish in 13.2. Janet S is in 13th place in a very competitive division (3 athletes are in Games spots) with a 10th place finish in 13.1. Denny is in 17th place...Read more

There are still spots available for the Olympic Lifting seminar with Charles Shipman on April 13th.  The sign up sheet is on the desk at the “pro shop.” Fitness is…Bodies by Blair Morrison My Top 10 Fitness Books.  I will admit, look I have not read any of these.  I have held Supertraining (it was Coach Jim Schmitz’ copy) in my hand, more about and was intimidated by it.   Workout of the Day   Strength High Bar Back Squat 3 sets of 3, 75% of 1RM Final set is a 3 second pause set (pause at the bottom of the squat).   Metcon AMRAP 9 3 Front Squat 185/135 12 Pullups Heavy loading here.  Try to go as heavy as possible in sets of 3’s.  This should not revert to singles, as the cleaning the barbell should become too taxing.Read more

13.3 is all done!  How are your legs feeling CFO???  That is a memorable WOD – you remember it every time you walk down the stairs, troche get out of the car or sit on the toilet.  I did the WOD 2x, erectile I iced after attempt 1, erectile and used Epsom salt after attempt 2.  I was much less sore after the epsom salt.  But maybe my body was wired for squatting after 150 wall balls…   CFO stepped up big time on 13.3.  We placed 29th in the region, our highest placing at team ever.  We moved up to 42nd place in the region, up from 53.  We are in the hunt for Regionals.  The top 30 go, so we need all the scores we can get.  Nick is solidly in a qualifying spot, and Jen and I are close.  Hopefully we will see some favorable WODs and...Read more