40 Years of Insight, sales Part 1 by Dan John.  I am still waiting for Part 2.  Dan John is a strength training coach in the mold of Mark Rippetoe: smart, old school, no nonsense, committed and totally aware there is no substitute for hard work.  I hope I can be like Dan John when I grow up.  I have posted this article before, but I just re-read it, and I wanted to share.  Quick note: the photos from page 1 are from the 2009 CrossFit Games NorCal Regionals, which I competed in.  CrossFit, on the side of a mountain, in the mud and rain.  Aromas, baby! Please post your favorite insight to the Facebook page. Kat and Don have the spirit of teamwork in Tuesday night’s post WOD cash out. Workout of the Day Strength Back Squat 5 sets of 2, add 10# to last week (after a warm...Read more

Hand Tears from CrossFit New England.  I post on hand care fairly regularly, diagnosis maybe once every 2 months or so.  It seems appropriate on a day when we have 63 T2B on the whiteboard.  I, capsule like the author, # 40mg in a firm believer in the preventative wonders of the Ped Egg.  Unlike the author, I have never packer my hand tear in salt (although this is not the first time I’ve heard of this). My question for the group is: after a tear, what do you do with the sensitive skin.  I find a tear area, especially in the palm, can be sensitive and continue to crack for days.  What works best?  I’ve seen nu-skin, super glue, band aids with neosporin. Remember for hand care, the best defense is a good offense.  Take care of your calluses, keep your hands dry during the WOD, don’t let chalk...Read more

We lost a true American hero over the weekend.  Neil Armstrong died at the age of 82.  Armstrong was a part of NASA, visit this site and in turn, in one of the most exciting times in American history.  I have always been impressed by the great explorers: Lewis and Clark, Edmund Hillary, the great seafarers.  To see a vast expanse, or a great peak and say, “I want to go there.”   NASA holds a special place in my heart.  The mission these men undertook was so American.  It required guts, physicallity, boldness, intellect and most of all, teamwork.  I wasn’t alive during the Mercury, Gemini or Apollo missions, but I’ve read on them extensively.  The sense of mission these men and women took on, the drive for one common goal, that was so mind bogglingly high, is America at it’s best.   Hopefully, Neil Armstrong’s passing causes you...Read more

Master’s Competitors finished up the first WOD of the ProAnox Diamond of the Tough Competition. This competition is open only to Athletes ages 35 and up. The first WOD was 10 minutes to build to a heavy 3RM back squat, medicine Rest 3 minutes and then Cindy – 20 minutes of 5 pullups, side effects 10 pushups, cure and 15 squats. We all had a great time competing and will be leaderboarding for the next few days.  “Karabell” 10 Rounds For Time 3 Snatch 135/95 15 Wallball ShotsRead more

    There will be NO barbell strength training today. Instead, # sale we will be doing a gnarly barbell WOD.  It would make a weightlifting purist blush.  Or puke.  Get comfortable with the awkward movement of a burpee on the barbell. Whenever I decide to do “Smoking Gun”, this song is in my head until I finish the WOD.  Do you love psychadelic guitar freak out country rock as much as I do?  Any My Morning Jacket fans out there? [youtube http://www.youtube.com/watch?v=51DD_wdXXm8?rel=0&w=560&h=315]     “Smoking Gun”  7RFT at 155#/100# 4 Burpee Deadlifts 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & JerkRead more