Ultimate Guide to CrossFit Lingo.  I had someone ask me what AMRAP meant the other day (As Many Rounds As Possible).  CrossFit has developed a language and shorthand all it’s own, clinic and if you don’t know what something means, please ask.  I wanted to do a CrossFit terms and acronyms for awhile, but I just haven’t gotten around to it. CFO is growing.  We have some very knowledgable athletes and CrossFit coaches.  If you don’t know a term, nickname or abbreviation, please ask!  Learning is cool! CrossFit Coaches, in case you didn’t know, are Brian, Alison, Louis, Chance, Christine and Tricia. Here’s a link to some ugly (sorry, folks at CrossFit Victoria BC) inverted burpees.  You can use the wall to support your handstand, or you can do a free handstand. Alicia takes off at the end of the farmer’s walk.  Workout of the Day Strength/Skill Turkish Get Up...Read more

This is part 2 of my CrossFit Games Open review.  For part 1, for sale click here or just scroll down.   I have come to expect couplets and triplets from CrossFit, ampoule and these are the workouts I love.  12.1 and 12.2 were single modalities, sale but became necessary to balance each other out on the scoreboard.  12.3, 4 and 5 were pure CrossFit.   12.3 AMRAP 18 of Box Jumps, Push Press and Toes to Bar   Classic CrossFit!  This is more like it, right?  This is the type of WOD I try to program for CFO everyday.  This WOD required athleticism, speed, knowing your engine and will.  The only difference from what we do daily?  It’s a little long, which is fine.  On a training normal day, I rarely program WODs that last longer than 12 minutes.  But, even though we don’t train long often, we didn’t...Read more

I said before that I would review the CrossFit Games Open.  I wanted to review some of the things we did well, buy more about some things we can improve on, and to highlight things that were memorable to me.  I will talk about each on of the WODs in “CrossFit shorthand”.  To get a full description of the WODs, go here.  Again, these are things that occurred to me.  Please share your thoughts, good and bad, on the comments section in Facebook. NOTE:  As I wrote this, It kind of got long.  I broke my review of the Open into 2 posts.  So, you’ll get part 2 tomorrow. 12.1 7 Minutes of Burpees. It was tough to put on a good face for this one.  As a guy that makes up workouts, burpees are a “nuisance” exercise.  I use them as filler between more technical, heavy or advanced movements. ...Read more

  What a day. Jen and her Muscle Up was a ton of fun to watch. But highlight was in the 4:30 class. Trevor started this week…Wednesday in fact. A few minutes into tonight’s WOD the sweet whisper of double unders…I look over and he is just cranking them out. It was so exciting! I can’t wait to see what wonders you all have up your sleeves!     Saturday Morning Schedule: 8:30am Kids 9:00am Bring – A – Friend! 10:00am Advanced There has been talk of Cleans and Box Jumps….That is all I am saying. Have a great Friday night!Read more

Check out the really nice profile on Valerie Calhoun from Rocklin CrossFit.  Many of you will recognize my buddies Gary Baron and Chad Augustin in the video.  Hopefully Chad will swing by CFO in the weeks leading up to the Regionals and you’ll get to see him make up, more about then attack, information pills workouts. If you fighting for you first muscle up, website pay specific attention to how Val executes hers.  She doesn’t really use a false grip, pulls to her hips, and sits up FAST.  This is NOT the type of muscle up I learned, but it is very effective.  I look forward to breaking this move down, and seeing you guys try it out. It’s interesting watching the “sport of fitness” grow.  In the early days, a few years ago, we saw the sport dominated by spe#ts; weightlifters, sprinters, wrestlers, gymnasts and other athletes that had...Read more