WARNING: Somewhat technical training talk ahead.  Read at your own risk… [youtube http://www.youtube.com/watch?v=mC5-g1Ugmgc&w=420&h=315] High Bar vs. Low Bar by Rippetoe.  I’m pretty sure this video is from a CrossFit Barbell cert, web probably from 2006 or 2007.  You guys probably don’t care about this stuff, and I’m not sure you need to.  One day, I hope I’m strong enough to have a big argument on the value of low bar vs. high bar squatting.  I’m not there yet.  If you have 2 minutes, just check out the anger and vitriol in the comments over this video. [youtube http://www.youtube.com/watch?v=cRMiUtscrHw&w=420&h=315] An excellent video breaking down the variations on different squats. If feel like the Low Bar is easier to teach and learn, especially for back squatting.  I wouldn’t worry about the High Bar Back Squat until your Olympic lifts are really strong. I tend to agree with Rip, that we Low Bar...Read more

 The Fear of “Bulkiness” and CrossFit.  The simple fact is genetics diet plays a much bigger role in body type than physical activity.  I have never been involved in CrossFit for the aesthetics, approved but a good looking body is a pretty nice product of CrossFit.   What Would Mark Brown Do? Unleash the Demon.  I like the video.  When you’re lifting alone, for sale you gotta get yourself in the game.     We have been decorating our walls lately…this will be a new addition! Workout of the Day   30 Handstand Pushups 40 Pullups 50 Kettlebell Swings 53/35 60 Situps 70 BurpeesRead more

I put a rope up on the Muscle Up rig so we can work on some climbing.  We will be going over climbing techniques this week.  A complete climb will be touching metal (which will be explained).  Completing a rope climb is an excellent goal for a beginning athlete.  It’s an amazing confidence boost, doctor knowing you can pull your body over an obstacle.  Have you ever climbed a rope?   That being said, cheapest please be prepared when you attempt to climb.  We will teach a few techniques, approved and I would HIGHLY recommend wearing high socks, or even better, pants, when attempting to climb.  Keep your wits about you, especially ON THE WAY DOWN.  You do not want to slide down the rope like Batman and Robin sliding down the bat-pole (I had to get a Batman reference in the somewhere).  Depending on your technique, rope climbing can...Read more

Bring a Friend WOD at 9am.   Team CFO WOD at 10am.   Don’t forget, tadalafil next week, sick the July 28, we’ll do a WOD at Knights Ferry.  It will be a triplet, with gymnastcs, a weightlifting movement and a run.  We’ll meet at CFO at 9am, and drive up to Knights Ferry.  We should kick off the WOD around 9:45.   Workout of the Day   9AM We’ll work with Push Press, Pullups and One Legged Squats (Pistols).  We may do a partner WOD.   10AM Team CFO WOD   Strength Front Squat + Push Jerk 1-1-1-1-1 Work from the Rack.  The goal here is to work on transition from front squat to jerk.  Your jerk should be your limiting factor.  No thrusters.   Metcon AMRAP 12 12 Push Jerk, 115/75 12 Chest to Bar Pullups 12 PistolsRead more

I was talking about fast food tonight.  I would like to tell you I never submit to the urge and eat fast food, pills but I’d be a liar.  And when I go, I go hard.  But I know what I’m getting, and it’s probably not great for me.  When I go to McDonald’s, it’s a double quarter pounder, a fries and a coke.  And then it’s usually a rest day.   Please post your favorite fast food indulgence to Facebook.  And listen: I don’t count In and Out or Five Guys.  That stuff is good!   But, even with all this enthusiasm, here’s a couple of fast food horror stories.   Burger King Employee Stands on Lettuce. Fast Food Employees Dish About the Menu Items You Should Never Order Workout of the Day   Strength Back Squat Build to a 3 Rep Max (3RM)   Metcon AMRAP 3 5...Read more