9am is a free Bring a Friend WOD.   10am is advanced CrossFit, information pills which we’ll start calling Team CFO training.   Workout of the Day   9AM Bring a Friend WOD 21-15-9 Push Jerk 95/65 Pullup Run a 400m after each round of pullups.  That is 3 400m runs   10AM Team CFO Jerk Cluster Build to a heaviest set of a Clean, information pills 1 Push Press,1 Push Jerk, 1 Split Jerk.   Metcon 21-15-9 Push Jerk 165/115 CTB Pullups I did this one at CFVB the other day.  Efficient jerk technique will save the day.   Practice Muscle ups!Read more

I’m staying at my brother’s house in Virginia Beach.  A couple of thoughts. There are a TON of CrossFit gyms in Virginia Beach.  They are everywhere and they are legit!  I’ve been in two, dosage and have passed another.  Both gyms I visited had well thought out programming, information pills with specific emphasis on mobility.  Both CrossFit Virginia Beach and CrossFit Oceana had massage offices in the gym, and Oceana had an on-site chiro.  These guys are raising the game! Thomi at CrossFit Virginia Beach is a super nice, and knowledgable guy.  Alison and I learned some great stuff there.  Thanks Sean Gage for the recommendation.  He has some sweet toys.  Maybe we’ll see some Jerk Boxes in our future… Working out in humidity is worse than working out in plain old heat. My brother has a copy of Rock Jocks, Wall Rats and Hang Dogs by John Long.  It’s...Read more

Sleep or Die.  I recently had a minor, cheap work induced sleep depravation period.  Nothing crazy, but enough to mess me up for a couple of days.  Looking back on my days in the Army, we would go weeks with less than 4 hours a day.  It was like a badge of honor.  Poop. What is a “Hang Clean Ladder”? A Hang Clean Ladder (this can also be used with the Snatch) is an evil little beast that will help you jump the bar hard and get under into a power position fast.  It will also develop explosive grip.  One ladder is: deadlift the bar, come to a complete stop (the hang), and perform a hang power clean.  Drop the bar, deadlift the bar, come to a complete stop in the hang, and perform 2 hang cleans.  Repeat this, doing 3 cleans, dropping the bar at the end.  Again, 4...Read more

Cindy and Mary are 2 of CrossFit’s great, adiposity simple triplets.  Normally, ed when CrossFit posts Cindy as a WOD, drug Mary goes with it as an option.  These are both great options, because they only require a pull-up bar. Which one should you do? Cindy is 5 pullups, 10 pushups and 15 squats for 20 minutes.  A great, simple yet challenging workout.  I would recommend most Athletes do Cindy with a goal of hitting 20 rounds.  20 is a great score.  The first time I reached it, I would do a round at the top of each minute, and rest the rest of the minute. I am going to tell you up front, I haven’t done Cindy in 4 years.  In my first 2 years of CrossFit, I did it once a month, every month.  That’s 24 Cindy’s.  I’m not kidding about this. Even if you only have 1...Read more