We’ll hit up the OC Throwdown WOD 2 on Saturday.  It is 30 Squat Clean and Jerks followed by 30 Bar facing Burpees in an AMRAP 5.  At 10am, pilule we’ll start with a lifting session.  For both 9 and 10, drug I would like everyone to act as judges.  This will be good prep for the Open, and it will allow you to “turn your brain off.”   After the 10am session, if the weather is good, I’d like to get a game of ultimate football together.  Soooo, if you want to play some fun football, come workout at 10am on Saturday. Louis in full blown Beast Mode at CrossFit Walnut Creek.  if I looked like this, I would never put a shirt on. Workout of the Day   Partner WOD AMRAP 20 1 Clean and Jerk 185/115 5 Pullups 10 Pushups 15 Squats One partner does a round,...Read more

  Nick Z had the 3rd best score in the world in the OC Throwdown’s Qualifier #1!  He tied Neal Maddox and flat out beat a BUNCH of Games Athletes.   Show the man some love!   I went to the Outlaw camp a few weeks ago, discount and picked up a bunch of cool nuggets.  The camp had a heavy emphasis on Olympic weightlifting, mind but it was really about competitive CrossFit.  When I started reading Rudy’s blog, # it was because he was one of the guys breaking down strategy in WODs.   The other thing Rudy really emphasized was meeting ROM standards.  Rudy opined that you must strictly adhere to the highest possible ROM standard in your training so you can apply it in competition.  Rudy calls this “The Doomsday Principle.”  There are so many examples of this – from jumping into the rings on Muscle Ups,...Read more

Another busy weekend for CFO!   Louis, ailment Alison, pilule Tricia and I (along with Kirk, Bob and our band of kids) trekked to the grand opening of CrossFit Walnut Creek.  CFWC was opened by my buddy Andrew Williams 2 months ago, and is in a sweet spot in downtown Walnut Creek.  Andrew put on a nice comp with 3 fun, but challenging WODs.   Team CFO took home some hardware: I won the male division and Louis finished third (with a great performance on the WOD “Amanda”).  Alison took third and Tricia took 4th.  We also picked up a sweet Muscle Up scaling option – the “shoot through.”  You’ll be seeing these in the future.   On Sunday, Emmaline and I participated in our first Olympic Weightlifitng meet at Abraham Lincoln High School in San Francisco.   Emmaline had the highest total in the 53kg weight class!   This...Read more

Folks ***Saturday’s Bring a Friend WOD is at 8:45am*** There is no Team CFO WOD at 10am.  We are headed to CrossFit Walnut Creek to hit 3 WODs at my buddt Andrew Williams. Next week we’ll be back to a “normal routine”. FYI – on Sunday, ask Emmaline and I are competing in a USAW weightlifting event in San Francisco.  Yes, we have singlets.Read more

***** Saturday’s WOD is at 8:45am instead of 9am. ****** The Last 2 or 3 Repetitions from CrossFit Invictus.  I love this post.  As a note, # approved we don’t do a lot of higher rep work in the strength training (we will as the Open approaches), # approved but John’s point can be applied to every aspect of our training – pushing hard at the end – when it hurts.  Plus, mind the post had an Arnold clip from Pumping Iron. Team WORK was the name of the game on Thursday night’s WOD. Partners had to tag their teammate at the end of each round. Workout of the Day   Strength Snatch 15 Minutes to Warm Up, then Every 30 seconds for 4:30 (10 reps) Snatch 70% of 1RM   Metcon 10-9-8-7-6-5-4-3-2-1 Kettlebell Swing Parking Lot Sprint Swing the heaviest KB that will allow you to achieve a PERFECTLY...Read more