We have a couple of teams heading to Fresno for the Valentines Couples Competition, medical but we will be having class. 9am we will be working the Overhead Squat. 10am will be Snatch Practice Open WOD 11.4 AMRAP 10 60 Bar Facing Burpees 30 Overhead Squats 120/90 10 Muscle UpsRead more

  Why the San Francisco 49ers Love to Stretch If you are unaware of what Rolfing is, help it is deep tissue manipulation that helps to straighten, side effects balance and release tension in your body. Kyle H goes to a Rolfer in Modesto. If you are interested just let us know, we will get you the info. Brian just added he almost got Rolfed the other day in Turlock. Did everyone know about this but me?!?! Check out this link, written by a Rolfer about knots and what we think are knots and tight areas that might not be what we think they are. Workout of the Day   20 Push Jerks 155/100 40 Toes to Bar 60 Kettlebell Swings 53/35 80 DoubleundersRead more

The Price of Success.  I don’t even want to say anything about this.  Watch the video. [youtube http://www.youtube.com/watch?v=wlko9VyOJ98?rel=0&w=560&h=315] He’s not talking about CrossFit, prescription but he could be. Weightlifting geekery from an Outlaw – Low Bar vs. High Bar Back Squat for the purposes of CrossFit.  I have really enjoyed transitioning over to the high bar position after years of being a “low bar” guy.  But I learned a great motto a few years ago – “never say never, and never say always.”  I’m sure there will come a time that we will low bar squat again.  Just not yet…   Workout of the Day   Strength High Bar Back Squat 3 sets of 5 60% of 1RM This should be RELATIVELY light.  We will build off this in the coming weeks, so maybe go lighter than you need to.   Metcon AMRAP 7 10 Wallball Shots 20/14 10 PullupsRead more

We’ll be adding more and more Open WODs over the coming weeks – you may see 2 next week.  Today’s WOD was a divisive one during the Open in 2011 for a  couple of reasons.  First, pilule the deadlift were “light, view ” why would you pick up something light?  If you do the WOD it becomes apparent pretty quickly that light or not, you have to move.  The scoring on this one was controversial, as the reps were all over the board – Freddy C wrote “Superhuman” questioning the validity of some of the scores.   I would say this was the last “rebound” box jump WOD I ever did.  Back in the day, you could jump of the top of the box, hopefully reaching full hip extension and your rep would count.  When it became clear through videos that this standard was impossible to enforce, CrossFit mandated that...Read more

[youtube http://www.youtube.com/watch?v=ACAz6HFj1xE?rel=0&w=560&h=315] Bulletproof Shoulders. I have been meaning to post this for nearly a week now, rx but I keep forgetting.  Use these simple stability exercises – they can be done everyday.  We’ll be working them into cashouts regularly.  If you have any questions, ask a coach.  Mobility is great, but stability will help you be tight (read: strong) in important places: like at the bottom of a pull-up, holding a bar over head or pushing against the ground.    Workout of the Day   Strength Take 10 minutes to build to 80% of your 1RM Snatch, then OTM for 5 min, do 2 Snatch at 80% At the completion of 5 minutes, do as many Snatches as possible in 2 minutes   Metcon Run 800m 50 Chest to Bar Pullups Run 800mRead more