Below is the first strategy video I’ve ever done.  Like everything we do at CFO, ambulance it’s kinda on the fly and my whole family is involved (my kids were in the back seat).  If this is helpful, visit web post to Facebook, and we’ll do more. This is for the Proanox WOD 3.  Proanox Athletes: I would recommend practicing the movements Mon and Tues, rest Wed and hit it hard Thursday. [youtube http://www.youtube.com/watch?v=FHpSFCsvoGM&w=420&h=315] Alison reminded me that I have won competition workouts before.  That’s true, but I can’t recall having won an online WOD. Workout of the Day Strength Max Effort Monday Snatch Metcon AMRAP 8 Run 400m w/ 45/25# plate Plate Burpees (touch chest to plate, plate goes over head, then back to the ground.  That’s 1). Finish with as many plate burpees as you can do in remaining time.Read more

9am Class kicked some BOOTY on the Pullup-Sprint WOD on Friday Bring  your Friends!!! We have a great WOD planned…..They will love it!  Read more

Dan John’s Top 10 Tips.  I love me some Dan John lists!  This is like a double, decease or even triple top 10 list.  My favorite is the second #10 – Have Some Passion!   Sean during Thursday’s Lalanne Fitness Throwdown WOD Workout of the Day   Strength Back Squat 5 sets of 1, add 10# from last week.  Rest 60 seconds between sets. Remember, we started 6 weeks ago with 65% of 3 rep max.  We’ve added 60 pounds since that time.  These singles should feel moderately heavy, but fast from the bottom of the squat.   Metcon AMRAP 14 10 Pullups 1 Suicide Sprint 20 Pullups 1 Suicide Sprint 30 Pullups 1 Suicide Sprint…Read more

  Thursday’s WOD comes from a CrossFit competition held a couple weeks ago at Lalanne Fitness in San Francisco.  Chris Lalanne is the grand-nephew of the famous fitness guru Jack Lalanne.  Chris has an immaculate gym and puts on great, side effects smooth competitions.  I haven’t competed a lot this year because of injuries, but now that I am getting healthy, I’m getting the itch.  Chris usually hold a January comp, and I might give that one a whirl.   We’ll be testing out WOD 1 from his most recent comp.  It looks GNARLY!  I would consider it moderately heavy (the jerks are heavy).  Scale as appropriate – meaning lower weight or even reps.  Keep your back flat – strong lumbar curve – during the high rep set of deadlifts!   As a note, in Chris’ comp, you needed to complete 1 round of this WOD to be able to...Read more

I’ve had some questions in recent weeks about cleanses.  Cleanses are basically periods of time (I’ve seen 3, visit web 7 and 10 day cleanses) where you fast, only consuming a tea made of simple ingredients.  The goal if these cleanses is usually dramatic weight loss, but there are added benefits, such as giving your internal system a break from constantly eating to clearing and clearing out you digestive system.  The negative?  You don’t get to eat.  Your energy levels will plummet, your workouts would have to cease, and your fitness would suffer.   I personally would not recommend a cleanse, but I am still curious.  Thinking about a cleanse brought me back to Intermittent Fasting (IF).  IF is basically fasting for short periods anywhere from 16 to 36 hours.   Mark’s Daily Apple on IF Leangains IF.  This is the IF Protocol Mark’s Daily Apple recommended for people that...Read more