Evel Knievel by Talk To Me Johnny.  I will openly admit that I stole the idea for the 5RM deadlift program from CrossFit Football.  But he stole it from Mark Rippetoe.  Hopefully, malady as coaches, prostate we add something worthwhile, purchase and my addition is the tempo: lower slow, pause and pull hard.  Lumbar must always be engaged. Please pay particular attention to the paragraphs on giving yourself enough ramp.  John wants you to start the progression 20-40# away from you max.  I’d go even lighter, 40-60#, and allow the progression to develop over the 8 weeks.  Once you’ve completed the 8 weeks, you can test your 1RM in the next week, then rest a week.  Then take your new 5RM, subtract 50-60# from that, and start the process over again.  I have some plans for the next cycle. The Evel Knievel lunchbox was legendary.  But I never had it. ...Read more

I see fitness as a journey.  No real worthwhile journey is easy.  There are going to be setbacks and missteps along the way.  Hopefully, sale we learn from these situations and we become better for them.   I sustained a (hopefully) minor injury over the weekend at the Good Times CrossFit Invitational.  I was competing for what I would consider a “tune-up” for the CrossFit Games Regionals in a little over a month.  Things were going really well, and my training was really clicking.  Good Times had a  stacked field, with a bunch of Regional competitors.  I took second on the first WOD (the one you’ll do today) and was laying down a smoking score on WOD 2 (the gymnastics ladder we did on Friday).  On my round of 6 ring dips, I took a support position, and felt (and heard) a pop.  My arm came out of position, and...Read more

*** No 10am Advanced Class*** Be aware that the Rodeo Parade will be at the same time as the 9am CrossFit tomorrow morning. If you are planning on attending class, find take that into consideration while driving through town. If you find yourself in the Sacramento tomorrow, please stop by Good Times CrossFit for the Invitational! We will be there supporting Team CFO and Brian. And now for tonight’s post:) Well…I tried the buttered coffee.  As I stated before, I love heavy, unsweetened whipped cream in my coffee.  I allow the cream to melt into my coffee, and it’s freaking delicious.   On Thursday, I bought high quality, unsalted butter put 2 tablespoons of butter per cup of coffee in the blender.  Run for 30 seconds or so, and it should create a nice head of foam, very similar to heavy whipping cream.  I would definitely use a blender, or...Read more

3 Years of CrossFit and This is What I Have Learned from Sara at CrossFit NYC.  My CrossFit experiences are very similar to Sara C’s, visit this but mine took longer.  I followed the main site religiously for 2 years, help and I started RX’ing after my first year.  The first WOD that came up once I committed to doing everything RX was “Elizabeth”.  I did it in 26:13.  This is way too long, and I probably wouldn’t let a CFO athlete take this long (we’d drop the weight). BUT…I learned a TON doing this stuff by myself.  I had no coaches, so I watched videos over and over, and read everything I could.  I wouldn’t trade my experiences and failures, because they’ve carried me to where I am.  I have followed some of the programs that Sara describes (Starting Strength, Wendler for strength; CrossFit Strength Bias, OPT and CF...Read more

Exposure to Bacteria Boosts Immune System.  Take this for what it’s worth.  I’m not a constant hand sanitizer user, visit web but I’m not suggesting you stop washing your hands to boost you immune system either.  It is important to wipe down equipment (bars, medicine balls, kettle bells, etc) when you sweat ’em up.  Especially as it’s going to get warmer. 2012 CrossFit Games Calculator.  This is a fairly limited calculator, as it accounts for age and body type, but not too much performance.  I’m not a math guy: have any of you seen a better Games calculator? Mobilizing! Workout of the Day Strength/Skill Front Squat 3-3-3 Metcon AMRAP 9 9 Power Clean 6 Front Squat 3 Jerks Men – 135, Ladies – 95Read more