We will begin week 2 of our strength progressions. Instead of adding weight, pilule we will be adding a set. We will be adding work, approved and trying to keep the rest low, so be prepared to move well and quickly. Workout of the Day Strength/Skill, Week 2 of 4 Deadlift 4 sets of 10...Read More
Cooler temperatures are upon us…that’s right consistent 90’s! Tomorrow will be much cooler than last Saturday…but let’s bring our “A” game anyway. At 9am and 10am For Time 8 Muscle Ups* 50 Box Jumps 20/16 8 Muscle Ups 35 Box Jumps 24/20 8 Muscle Ups 20 Box Jumps 30/24 *Subsitute 4 rds of 5 Pullups/5...Read More
The War on Your Legs will continue until fitness improves. Thank You. (We do it because we love you.) Workout of the Day Strength/Skill, medications Week 1 of 4 Back Squat 3 sets of 10 Some starting points are bodyweight, stuff 50%-60% of 1RM. Conditioning 7RFT 10 Medicine Ball Cleans 20/14 10 Kettlebell...Read More
Tomorrow is Coach Micayla’s last day at CFO. It has been very fun to watch her grow as an Athlete. She always has a smile on her face, try a cheery attitude and a tenacious spirit when faced with a new challenge. We saw that this weekend in the Finals of the Women’s RX division...Read More
So, tadalafil we are Shoulder Pressing in the strength portion. The reps are relatively light, visit but there are a lot of them. For the set of 10, I recommend starting at 50% of body weight. Ladies may be a little lighter than this. I would guess for week 1, we will have a lot...Read More
So, order we did the CrossFit Oakdale Summer Slam on Saturday. To say that it ran as well as we hoped it would is both an understatement and a relief. Bob, link Tricia, Adele (more on her), Chris, June, Hannah, Gloria, Christine, Thomas, Kate, Kelsey, Tyrell, Aaron, Sarah (more on her), Michelle B, Ashly came...Read More
We had an amazing competition on Saturday. We are still catching our breath from it and want to make sure we give the best rundown we can. Tomorrow night’s post will be all about the feats of strength and heart seen at the Summer Slam 7’s. The strength training program will be the power...Read More
We are excited for the Summer Slam on Saturday! We can’t wait to see our friends in fitness converge on the Cowboy Capital of the World! After a brief email SNAFU this morning, more about we are back on track. Registration starts at 7:00am. Check in and get your t-shirt!. Judges briefing is at 7:30am...Read More
How to Live Wisely from the Education Life section of the new York Times. If you have children, order these are some excellent questions for them (and you) to think about as they pursue a career and hopefully, a happy life. I was trying, and failing, to ask these questions to my 7th grader the...Read More
Rowing Technique: Adding Pressure to the Drive from CrossFit New York City. Big Man Bob and I did a little rowing test last night before heading off to back to school night. We both tackled rowing Nancy at different times: I used calories (21 cals per round) because I stink at rowing for calories and...Read More
