CrossFit Nerd Stuff Ahead!  Attached is an ESPN panel (organized arguments) between Russell Berger from CrossFit and Mark Rippetoe, generic formerly of CrossFit.  If you are at all interested in this, # 40mg you have been around CrossFit for a few years or are fascinated with the argument between variance and randomness.  I guess I...Read More

This is Max Out week!  We will establish 1 RM on the major lifts – Squat on Monday, order Deadlift on Wednesday and Press on Friday.  This is the point of emphasis for the week – perform strong.  I don’t want to say the WODs will be easy, because they never are (the workout on...Read More

The Body Fat testing starts at 8 and goes until 12. Saturday’s WOD comes from CrossFit.com and it is classic CrossFit – heavy, no rx light, order gymnasty and jumpy.  Just look at the numbers – 3!, stuff 6!,9!, 27! – multiples of 3?!? It feels so right it makes me giddy.  It is also...Read More

The barbell on today’s Front Squat work is rather heavy – scale to 65% of 1RM.  The goal is to keep the work for each set to about a minute, troche so scale accordingly.  Also, purchase the goal is to keep the Front Squat unbroken, at least in the beginning.  If it is a mental...Read More

Barbells Behind Bars from T Nation I don’t know if it’s because I loved Orange is the New Black or that I know a good amount of people that have spent some time behind bars, malady but I found this article thoughtful and interesting. [youtube https://www.youtube.com/watch?v=4qoYbW34tFU?rel=0&w=420&h=315] Old School CrossFit Video alert.  This guy was known...Read More

Today’s work requires our heaviest loads of this 18 week cycle – 5 sets of 2 deadlift at 90%.  Ensure you are thoroughly warmed up – don’t rush the warm up.  I do not recommend treating the sets of 2 as singles, hospital but if you have drop and reset, hospital do so. The conditioning...Read More

I got back late Sunday night after watching the CrossFit Games.  Robin, pills Jake, recipe Micayla, Denny, Chance and I spent pretty much sun up to deep in to the night watching people exercise.  And it was glorious.  We tried to put out posts via Facebook, but Jen and Nick performed admirable on NorCal CrossFit’s...Read More

Congratulations to Nick, ampoule Jen and the NorCal Team. Their strength and spirit got them a 5th place finish in the WORLD. The WORLD. We are so proud of you all! Congrats to Rich Froning and Camille LeBlanc-Bazinet who finished first Sunday night.  If you were not glued to your computer/ipad/tv this weekend, visit this...Read More

LOL. There is a giant list of people who have vacated CFO for the weekend to go spend time yelling their hearts out at Nick, physician Jen and the NorCal team at the CrossFit Games this weekend. If you are one of these people please please please post pictures!! I have been glued to my...Read More

Today’s strength – Bottom Pause Back Squats – will require a 3 second pause at the bottom.  This can be very effective if you rely too much on a fast bounce out of the hole (not always a bad thing) or are tentative in the bottom position (usually because you are inflexible). Pause Squats are...Read More