CrossFit Moxie in San Jose is throwing a team CrossFit Competition.  Chris Michelmore is the owner: he’s a great coach and a friend.  He has an opening for Team CFO, pill but we need to get our stuff together, and figure out which events we want to do.  Problems, huh?   The point of this post is Chris supplied an excellent list of skills that a CrossFit athlete needs to have to compete in the Advanced Division.  This is a great, but not comprehensive, list (I don’t see muscle ups).  I like how it’s not about 1RM’s, but places emphasis on muscular endurance.  The barbell numbers are really well done.  Print this list.  Put it in your training book.  If you have a movement, cross it off.  If not, keep working until you get it.  Don’t go trying to get ’em all in one day.  Don’t rush.  BUT if you...Read more

Weightlifting at the Olympics, information pills the Most Moving Thing in Singlets Ever from SBNation.  I got to watch some of the weightlifting action from London the other day, find and saw a girl from Kazakstan Clean 303 at a bodyweight of 123 (!).  Then she missed the jerk.  D’oh!   It’s been cool to see the Facebook comments as CrossFit athletes watch the Olympics.  Through our training, we’ve developed a deeper understanding of the skills required to complete even the simplest of tasks.  I was watching female gymnastics, and watched a girl recover from a missed pass on the tumbling floor.  She was no one special, from a country I can’t even remember.  She somehow stayed on her feet, taking recovery 5 steps after sprinting into 2 flips and a turn, or something crazy.  99.999% of the world’s population would be sitting on their butt’s, but she somehow had...Read more

CrossFit Parabellum is hosting a co-event on September 1st.  First, sick they are holding a Grand Opening of their new 10, stomach 000 square foot space (I can’t even fathom how large that is).  Second, discount they are hosting a Breast Cancer fundraiser for Mammograms in Action. CrossFit Parabellum lost a member, Karen Rocha, to breast cancer.  Scott and Renee Sedgewick, the owners of CrossFit Parabellum are huge supporters of Barbells for Boobs, and have put on great event in the past.  More details are coming, but it sounds like a partner event. If Tuesday’s WOD seems like deja vu, it should.  Only backwards.  Imagine how good 70 burpees will feel when fresh!   Workout of the Day 70 Burpees 60 Situps 50 Kettlebell Swings 40 Pullups 30 Handstand PushupsRead more

CrossFit Oakdale had a great Saturday at Knight’s Ferry.  We did an 10 min AMRAP consisting of 9 Hang Cleans, rx a short hill run, dosage 12 push ups, 15 box jump and overs on benches, and a short hill to complete a round.  We did some balance play and crushed the big hill.  We capped it off with some food, drinks and a dip in the river.  Big thanks to Sean Gage, who talked us into rope swings and some rock jumping.  It was great fun, and we plan to do another Knight’s Ferry day at the end of August.  More details to come, but this is excellent training for the Tough Mudder. Workout of the Day   Strength Max Effort Monday Overhead Squat   Metcon AMRAP 7 7 Overhead Squats 95/65 7 Toes to BarRead more

We are doing a WOD at Knights Ferry Saturday morning.  We’ll meet at CrossFit Oakdale at 9, this site and roll out at 9:10.  We’ll get to Knights Ferry at 9:30, information pills warm up, remedy and do a WOD.  We’ll start the first heat at 9:45ish.  We’ll likely have 2 heats, but while you’re waiting, I have some ideas on ways to “warm up.”  Muhahahahaha!   We’ll be bringing some food and drinks, but feel free to bring you own.  The river is right there, so if you plan on jumping in, bring a towel.Read more