There’s so much information out there on nutrition, there it can be confusing and overwhelming.  I have a simple reason to eat well: it tastes better.  On Friday night, cost Alison cooked a couple of t-bone steaks that had been raised locally, sale grass fed and organically.  Will’s kindergarten class had grown broccoli on a local farm and we had that as well.  It was amazing!  I eat organic beef regularly, but not as often as I like: I run out so fast because we eat it all up!   I knew what I was getting from the grass fed beef.  I’m not a great vegetable eater, but the broccoli blew me away.  I get my veggies at a grocery store, and I guess I’m used to mass produced veggies.  This broccoli was flavorful, crunchier, greener, just MORE.  It was like everything broccoli wants to to be!  On the flip...Read more

Team CFO has knocked out 2 of the 5 CrossFit Games Open workouts.  The first WOD was like getting beaten by a bag of onions.  I loved 12.2 (an ascending snatch ladder, information pills with heavy loads) as a competitor, order but as a coach/affiliate owner, ask I had my doubts.   I can say I had a TON of fun watching Team CFO hit lifts they never hit before while exhausted.  The beauty of the snatch is, you either have it or you don’t.  This kept things relatively safe for the athlete really trying to push themselves (a heavy deadllift ladder, for example may have been more tenuous).   As the clock wore on, and the loads got heavier, Team CFO had to dig down deep.  I promise you, we all wondered if we would be able to make some big lifts under serious fatigue.  As we stood and...Read more

Tomorrow will be the 9am Bring-A-Friend WOD. We will be tackling the 12.2 Snatch WOD at 10am. Come and watch, ailment cheer and support. Gloria and Bob completed their first RX Double Under WOD Thursday Night.  9am Movements are Sumo Deadlift High Pulls and pushing the sled if the weather is good.Read more

The Most Important Question You Can Ask from the HBR. Quick thoughts on the Open.  CrossFit teaches the use of couplets and triplets (2 or 3 exercises smashed together and repeating) when programming.  So far both WODs are “single modalities”; one movement, pills repeating.  This is easy to score and mentally challenging, but, in my opinion, not as fun as the more familiar CrossFit WODs.  The first WOD was incredibly inclusive.  12.2 is not as much.  You will need to be pretty good at the Snatch, an incredibly advanced movement, and be able to perform it at heavier loads.  But it’s still early.  Post WOD Community Workout of the Day Strength Clean and Jerk Build to a heavy single in 15 minutes. Metcon 50 Push Press/Jerk 40 Pullups 30 Cleans 20 Toes to Bar 10 Clean and Jerks Mens – 95, Ladies – 65Read more

The Thousand Cuts Fitness program.  This was how I trained as a young man, ampoule especially a teenager.  My brother (who is a Navy SEAL now) and I would watch TV, more about and we would alternate between sit-ups and pushups during commercial breaks.  We had a pull-up bar in the doorway to my bedroom, and we had a 5 pull-up rule every time you entered or exited the room.  I had a couple sets of dumbbells, and we were always doing complexes, like bicep curl into shoulder press.  We probably didn’t squat enough, but, c’mon, we were teenagers.  We “worked out” in sessions, but we were constantly doing something, in relatively short bursts.   When I went to my agency’s academy, classes were generally organized in 50 minute increments, with 10 minute breaks.  My roommate, who was a Force Recon Marine, decided in order to get better at pushups...Read more