Monday is MLK Day, pharmacy a holiday for many of us.  CFO will be open for WODs at 9am, remedy 4:30 and 5:30pm.  See you there!   The Paleo Challenge kicks off on Monday.  Good luck in the cave, I’ll be joining you!   Alison and I spent the weekend at the OC Throwdown, a major CrossFit competition.  The workouts were tough, the venue was amazing, and the competition was fierce.  But the weekend wasn’t without it’s issues.  First, their website crashed, wiping out all scoring and scheduling.  Whoops!  If your interested in a flame party, check out the Facebook comments.   I was exposed in a couple of WODs.  Aside from doing poorly in the past in other comps, I had my worst performance in a WOD on Sunday morning.  A twist on an advanced move (ring handstand pushups) crushed me.  Believe me, flailing around on the rings in...Read more

Tomorrow’s class schedule :   9AM only in the morning 4:30pm & 5:30pm CrossFitRead more

  You may notice some new items floating around the gym.  They may not be huge, find but I hope they add to you experience.   First, this we have a stripe!  What’s a stripe you ask?  It’s the blue line that starts at 8 feet and ends at 10 feet.  In my opinion, this is the best, and most versatile wall ball target.  Ladies shoot to 8 feet; you should see blue under you ball every time for the shot to count.  Dudes, you shoot to 10 feet target; you should see grey under the ball on every shot.  I hope you used it on Friday, but there will be plenty of opportunities in the future 😉   Second, we got rubber!  What’s rubber?  We have a bunch of colored elastic bands of varying tensions.  The can be used for many things: mobility work, additional tension on lifts, or...Read more

“Annie” and Couplets. Like the writer, remedy my favorite WODs for developing fitness are couplets: 2 exercises back to back. Usually, buy the classic CrossFit couplets are short (2-6 minutes), malady have a major push/pull or pull/push component, require HIGH power output, and require deep mental focus. It takes some training and experience to “learn” how to maximize your effort, and make couplets become the best WODs for you. Nearly everyone will get sweaty and winded from today’s WOD. As CFO grows, we will hit one benchmark couplet per week. The goal is to pack ALL your effort into these 2-6 minutes WODs. This requires so many things: developing the techniques and skills required, a thorough warmup, the mental focus to push through pain as lactic acid builds, an understanding of your limitations and how to push them, and more. This stuff takes time, and it’s a big part of...Read more

Barleans Fish Oil. I talked about this stuff at the Nutrition Seminar. It’s an excellent Fish Oil, visit this with very high levels of DHA and EPA. I buy the pharmaceutical grade bottle at Sunflower in McHenry Village. The 8 Oz bottle lasts me 2-3 weeks, and costs $25 at regular price. I have probably bought it 5 or 6 times, and it is normally on sale for closer to $20. I wanted to post a Fish Oil Calculator that Whole9 provided, but it looks like they pulled it from their site. In it’s place is this excellent FAQ. It looks like the are in business with Stronger Faster Healthier (SFH). I think it says something that even though they are selling fish oil, they are not telling you to take more of it. SFH makes my favorite fish oil and whey protein supplements. We’ll begin stocking SFH products in...Read more