Tonight  I am proud to announce the winners of the Paleo Challenge. I don’t want to be that mom who thinks everyone should get a trophy, ambulance because you should only get one if you put in the hard work. There was hard work done here over the past 4 weeks. 14 people signed up for this challenge, and they are now down only in inches and weight. Collectively,we have lost over 40# and over 50″! Eating Paleo is all in the preparation. All of the foods are whole foods, and easily accessible in grocery stores, yet the average American wouldn’t hit the Raley’s in search of lunch. The challengers took on eating: Meat, poultry, fish and eggs, low starch veggies, little fruit, some nuts and seeds, & good fats.  No dairy. No grains. No legumes. There is strength in community and what strength we had! A Facebook page was...Read more

CFO sent 2 teams to the CrossFit Combat Fitness Valentine’s Couples Challenge in Fresno on Saturday.  This was a fun, salve low key event that raised money for a ministry in Haiti.  Alison and I finished 1st, sick and Tricia and Bob W. finished 8th out of 20 teams. It’s no secret that I love CrossFit competitions: you put yourself “in the arena”, you push yourself harder than you thought, and you learn SO much about yourself.  This was my second team/couples event, and I have to say, I like team events even more than individual.  It’s more fun, as the camaraderie is palpable: you really want to work hard for your team.  At the same time, it you have a weakness, or get tired, your teammate can pick you up.  It’s like all the things that are great about CrossFit, and all the things that are great about team...Read more

Lessons Learned by Pat Sherwood.  I appreciate that CrossFit is really pushing intensity, page and how to scale the weight to maximize it.  A few years ago, we would say “This is RX” and you had to earn it.  We live and learn.  It’s best to lower the weight and raise the intensity.  Pat does a great job of telling the story.  Think we might try 3 RFT 10 Squat Cleans, 20 Box Jumps in the near future???   Second Pull into the Third Pull   Workout of the Day 400m Run 50 Squats 40 Kettlebell Swings 1.5/1pd 30 Thrusters 95/65 (Sub Goblet Squats for beginners) 20 Pullups (Sub Ring Rows) 10 Box Jumps 30/24 (Sub Step Ups, this should be high)Read more

  Short Notice: Muscle Up Clinic on Tuesday night at 7:30pm. 30 minutes of down and dirty muscle-up tips and practice. If you are thinking about the Opens you might need this skill. If you are not doing the Opens, visit this you still need this skill! Come in and workout at 6:30pm and you will be ready to go! Saturday will be 9am and 10am classes with Lou.  No CrossFit Kids at 8:30am.  Bob, Tricia, Alison and I are heading down to Fresno (again) to compete in a couples challenge at CrossFit Combat Fitness.  We’ve done burpees, plate burpees, lateral burpees, burpees to touch, bar facing burpees and more.  Now, we get – Situp Burpees! Huh?  Love this! Thanks to the Primal Palate. Just eat food.   Workout of the Day   Strength/Skill Snatch In 15 Minutes, build to a heavy single.   Metcon AMRAP 4 Snatch 155/100 Rest...Read more

I Saw the Sign…And it Made Me Take the Stairs   Hand Sanitizers as Agent Orange   Pasta, pharmacy Not Bacon, # 60mg Makes You Fat.  But How? Tuesday night’s Angie!   Workout of the Day 5 RFT 12 Wallball Shots 20/14 12 Toes to BarRead more