Another Test Run Wednesday night at CFO. Though we saw this WOD last year, advice there are a lot more people on our team who haven’t had the chance to try it out. Amidst the chaos we had a chance to see a movement of grace and beauty – AKA Denny’s First Muscle-Up!! YEAH! Persistence wears down resistance and he was determined. Nice job Denny! You are an inspiration to us all. Thanks for your positive attitude and we will line up behind you in getting our first muscle-ups! Brian says – now just get one after 150 WBS and 90 DU’s. Charles Shipman from California Strength and Be Strong Athletics will be coming on Saturday April 13th for a Olympic Lifting Seminar. This will be a 6-8 hour seminar with instruction and lifting sessions. We will be capping this at 15 Athletes. There is a sign up sheet on...Read more

13.3 drops on Wednesday!  Once again, more about we’ll be testing the WOD at 6:30pm on Wednesday night.  Remember, visit this site this is a good time to test the WOD, malady but in general, the strategy comes out later.  We saw huge improvements in the first and second time for 13.2, and it was mostly a strategy move.  If anyone is in a position to print score cards on their way to the gym, that would be greatly appreciated. I will continue to remind you – work on Toes to Bar, Chest to Bar Pullups and Doubleunders.  I would highly expect to see Wallballs as well.  Muscleups will likely appear in a way that will separate the elite from the very good.  If you have MU, or are close, you will want to have them when you are exhausted.  Last year, we saw MU AFTER 150 wall ball shots...Read more

To Re-Do or Nor Re-Do.  With 2 weeks of the Open down, cheapest and 3 to go, see many of you have thought about re-doing the WODs.  Many of you have re-done the WODs.  Ask any CrossFitter, and you’ll get a different take on re-doing the WODs.  Most of you know my opinion – if you want to maximize your score, you should consider re-doing.  If you made mistakes, had missed reps (more than a few) or things didn’t go as planned, a re-do may be in order.   I have heard gripes over “what about ‘constantly varied’ workouts?”  In given year, an athlete may do over 300 workouts – repeating 5 is a drop in the bucket.   I would also consider the number of actual reps involved.  I was not happy with my score on 13.2.  I had broken that thing down by the second, and even though...Read more

Robin C. got her first pull-up yesterday!  Huge congratulations are in order – Robin is a great master’s athlete and this has been a goal since she walked through the doors at CFO.  Robin’s persistence (and patience) has paid off, more about and she’s getting better every day.  Not to mention she drilled some perfect overhead squats – another (former) goat movement of hers.  GOAT KILLER!  Maybe the coolest part is her daughter Jen coached her through it.   At 7:30pm on Monday night, Dr. Bruce Turley, a Chiropractor, will hold a seminar on mechanics and recovery.  Dr. Turley has worked on a few of us and has been doing WODs over the past few weeks.    Dr. Turley has some excellent insight into movement prep, recovery and injury prevention.  Please come out Monday night, and be prepared for some knowledge bombs.   Open Athletes: I would prep Toes to...Read more

On Saturday, case at 9am we will have a CrossFit WOD.  So, capsule if you have already done 13.2, you will have a brand new piece of pain to test out. At 10am, we will have our final run at 13.2. Bring it!Read more