I may have mentioned that I often “score” my soreness on a scale of 1 to 10, check 1 being completely fresh 10 being incapacitated by soreness.  1 almost never happens, sales because I usually don’t rest more than 1 day at a time, and something is usually sore.  I would say I am constantly at between a 3 and a 6.  I don’t know if you tried the heavy front squat/chest to bar pull-up WOD from Saturday on your own, but I am a 10!  We had a great energy class on Saturday, and we went heavy and really fast.  The legs were very spicy Saturday night.  I took my kids to Knights Ferry to scramble on rocks on Sunday, and I was hobbling around in misery.  Alison’s in no better shape.  Foam rolling, contrast showers and an extra dose of fish oil are my remedy! We’re snatching on...Read more

This is the last Saturday before the CrossFit Games Open.  We’ll have a free Bring a Friend WOD at 9am and and an advanced WOD at 10am.  After 2 straight weeks of Saturday competitions, ailment I can’t wait to get back into a normal routine.  The CrossFit Games Open starts this week, sales with the WOD being announced on Wednesday night.  The Open won’t change the CFO schedule at all; we always do a challenging WOD at 10am on Saturday’s, now we’ll be doing it with the rest of the world.   I don’t plan on changing the programming at all during the Open; I’ll just plug the WODs in on Saturday’s.  If we can work the Open WODs into our normal 9am Saturday classes, I will.  I would like to set up Google Doc for all Open competitors to document scores, thoughts and preparations as we tackle the Open...Read more

Below is an excellent video on injury and recovery.  In sport and in life, this web injuries happen.  Fitness is both preventative and rehabilitative: your fitness protects you from injuries, stomach and will help you recover from them.  It’s cool to watch Zach Krych hit PR’s after a catastrophic injury, but the most important part of the video is watching him do what he can with his limitations.  Zach back squats with casts because that’s what he can do.  He slowly builds his strength and confidence (a huge part of injury recovery) slowly, but steadily.   Injuries, just like developing fitness, can be scaled and worked around.  As coaches, we are usually aware of issues you may have, but make sure you communicate injuries and limitations so we can adjust the workouts to your ability.   [youtube http://www.youtube.com/watch?v=Bj-gyl-e4y0&w=420&h=315] Love the music!   Workout of the Day 3 RFT 10 Deadlift...Read more

The Fuzz from CrossFit Invictus.  Lots of great (some familiar links) and videos here.  If video of the interior of the human body bothers you, search be warned.  I think “fuzz” is a good description for what we feel as we develop our fitness.  Some times, click you may develop pinpoint soreness: like in you calves after a ton of double unders, web or in your traps after lots of heavy cleans, or after “Angie” when you can’t straighten your arms!  This type of soreness may hinder your ability to complete tasks for a day to two because you’re so uncomfortable. More often, I get the “fuzz”.  Sometimes it’s worse than others.  For me, the benchmark WODs like, Fran and Angie, where the reps are high and you go (relatively) fast, I experience a whole body tightness.  I have described it before as feeling like my body is shrink wrapped....Read more

Self-Taught Raquetball Player Is in a Class by Himself from the New York Times.  Fascinating story I had never heard of: complete dominance from a self taught player.  In a time when kids are specializing in sports more, buy and starting to specialize younger, # sale with dedicated coaching, this story is even more of an outlier. 20 step story of a typical CrossFitter.  This list is fun, but I have some qualms with it, especially #9.  Ripping your hands is not “cool”.  It does not feel cool. Take care of your hands! A Trick to Getting Your Kids to Eat Their Veggies: Serve Them Less from the Atlantic (my favorite magazine).     Workout of the Day 25 Kettlebell Swings Run 200m 50 Kettlebell Swings Run 400m 75 Kettlebell Swings Run 800m Men 1.5pd, Ladies 1pdRead more