***Wednesday July 4th – 9am Class ONLY!*** Mom, sale Dad, check This Playground’s For You The Strongest Woman In America Lives in Poverty Getting “Fat” (it’s not what you think).  This would have helped yesterday’s Jerk session. How To Build A Better Burger.  Keeping it simple, just in time for the 4th.  (Hey Lou, they like Potato Buns, too!)   Workout of the Day “Michael” 3 RFT Run 800m 50 Back Extensions 50 SitupsRead more

The Tough Mudder is coming up, this site and we have several Athletes at Team CFO that are taking on the challenge.  I love the Tough Mudder, treatment more so than some of the other events.  Some of these events feel like a glorified 5k with flat tracks and a few obstacles.   The Tough Mudder is a little different.  The obstacles are tough, but usually, the whole course is an obstacle.  Constant hills, rugged terrain and even attitude can be a major challenge. Of course, I believe CrossFit is the best way to prepare for these events (high rep squatting translates directly into hill climbs).  That being said, I also love training outdoors. On July 28th, I’d like to do a WOD in Knights Ferry Recreational Area.  We’ll drag some equipment out there to keep it interesting, but it will give us a chance to work on terrain.  We’ll...Read more

  9 AM Front Squats, there Pushups & Run 10 am Bring Bowe Home WODRead more

The Chemex Coffee Maker. Andy Stumpf was the “flow master” at my CrossFit Level 1 seminar.  Basically, buy he explained what each block of instruction was about and answered a lot of questions.  When Andy was presented with a question about pre-workout energy drinks, no rx he suggested coffee.  The athlete told Andy, store “I don’t drink coffee.”  Andy looked at them for a second and said, “You don’t drink coffee?  And you call yourself a CrossFitter?” Andy was joking.  I think. The Chemex Coffee maker makes and excellent cup of coffee in a very simple way.  You fold and place a filter in the glass container, build water and grind your beans.  You put your grind in the filter, and pour the water after if has cooled a bit to “bloom” the coffee.  Once everything is soaked, you pour water over the beans, and it drips into the basin....Read more

Ephron: From “Silkwood” to “Sally”, case a Singular Voice.  What does a great filmmaker and writer that died yesterday have to do with fitness?  Nothing.  And everything. I was driving home from teaching the morning class when this piece came on the radio (yes, # I’m a rabid NPR listener).  I found myself sitting in my driveway with tears in my eyes at the end of the piece.  Ephron’s thoughts on nearing the end of life, more about the importance of memory and enjoying life as it comes was profound to me. Just wanted to share.   Workout of the Day 5 RFT 40 Doubleunders 30 Box Jumps 24/20 20 Kettlebell Swings 53/35Read more