Thursday Night at 6:30pm will be reserved for Proanox WOD #3.   COMPWOD.  I found some cool WODs here.  There is one involving a 400m track, visit web a barbell and 1 Thruster every 15 steps that is…intriguing. How to Avoid Burnout.  I found this really insightful.  Not for CrossFit stuff for me, but for work.   Sarah’s First Fran! Workout of the Day   7 Rounds, for total load 5 Burpees 1 Clean   The WOD is 14 minutes long, and you will be given time to warm up beforehand.  Each round is 2 minutes long, with 50 seconds of work, and 1:10 of rest/barbell adjustment.  In the 50 second period, you will complete 5 Burpees, then 1 Clean.  You will then have 1:10 to rest, chalk up or raise or lower your barbell weight.  Your score is your total of your heaviest Clean in each round.  Only one...Read more

ESPN2 will begin airing the 2012 CrossFit Games on Tuesday.  If your friends are curious about the fitness craze you’ve gotten yourself into, cheapest the CrossFit Games may inspire them or freak them out.   If you haven’t caught the 2011 CrossFit Games on ESPN2, treat I would recommend checking this year’s competition out.  The biggest evolution from this year over previous years is the technical proficiency nearly every athlete brings to the table.  Yes, they are extremely strong and fit.  But them all move extremely well.  Beautiful lifts, fluid gymnastic movements, they run well and more.  These guys and gals do their homework. Workout of the Day   “Fran” 21-15-9 rep rounds Thruster 95/65 PullupRead more

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