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

We are approaching the end of our Paleo Challenge, physician with less than a week to go.  It’s been fun to read people experiences on the Google Doc and to share thoughts and experiences.  Are you planning on continuing the Paleo lifestyle?  I’m not sure ‘diet” is the right word for it.  I’ll be up front: I cheated before and following the Fresno comp, unhealthy but by that point, link it wasn’t like  HAD to cheat.  I definitely took a week to 2 weeks to adjust my insulin levels, but now they’re very steady.  I don’t foresee big changes when this ends, but I will admit: I dreamt about dessert last night.  Weird. An Almost Paleo Week from CrossFit Invictus.  Epic Paleo post! Failure is Fertilizer.  Another excellent post by CrossFit Invictus.  The attached video is worth watching.  I used to find stuff like this corny, but the mental aspect...Read more

Just  a friendly reminder of the Foundational Movements Seminar on Squats tomorrow at 4pm, doctor Class at 4:30pm, # 40mg 5:30pm, and Eyes on the Open Seminar at 6:30pm. There is a sign up sheet by the office window for the Foundational Movement Seminars. Please SIGN UP!!   We had 4 athletes compete in the CrossFit FTF Affiliate Challenge (Don Q, Emmaline, Chance and I) on Saturday.  This is a nice little event that has grown into something bigger over the last three years.  Like nearly everything associated with CrossFit, it’s gotten bigger and more competitive in three years: from 17 male competitors in year 1, nearly 40 last year, and over 60 this year with a team a masters/scaled division, pushing the event to nearly 100 male competitors.   As “Games Season” approaches, it’s not a bad idea to get an idea of where people’s fitness levels are as...Read more