The Hay is In the Barn by John Welbourn Saturday is our annual rafting trip. We will meet at Knight’s Ferry at 9:30am. We are looking for volunteers to pre-position cars (1 is good, # 100mg 2 would be better) at Orange Blossom (the end point) so we don’t have to wait for the buses...Read More
Remember, prescription Saturday is our Second Annual Rafting Adventure. Still time to sign up! Let us know if you are interested. No classes on Saturday. We’ve had a great turnout for the CrossFit Express class, decease with 11 CFO Athletes taking no the 20 minute burner on Tuesday night. We will go back to Thursday...Read More
Wednesday’s benchmark WOD is not named (although I’ve heard it called Heavy Grace), malady but it is significant in the CrossFit world. 30 Squat Clean and Jerks at 155/100 was the final WOD of the 2008 CrossFit Games and it was a shot across the collective bow of the CrossFit community. At the time, #...Read More
It’s a busy day on the training board with Snatching in the strength skill and Muscleups (MU) in the conditioning portion, so have your “game face” on. These are 2 of the more technically challenging movements in CrossFit, but the speed, power and mobility requirements are similar. I have rarely put MU in WODs. I...Read More
Reminder: Saturday is rafting down the Stanislaus. The cost is $25.50 per person. Directions for booking your trip: 1. Log on to www.riverjourney.com 2. On the right hand corner is a box that says “Add to existing trip” Type in the group code 201305130006 and click submit. 3. Your trip date and discount will show up...Read More
9am class tomorrow morning, price with a 10am advanced class after. There will also be a Wiffle Ball Tourney after the 10am class…probably somewhere around 11:45am. Feel free to bring your lunch!Read More
Open the Hips from CrossFit Invictus (via Kelly Starrett). I see a lot of mobility work at CFO, web but probably not enough hips work. The hips are very tough to mobilize with a foam roller or a band – you gotta bust out the lacrosse ball and start smashing. I highly recommend mobilizing the...Read More
At 7:30pm, side effects we will hold out first CrossFit Express class. It will be a 20min AMRAP of basic movements. The goal is to be done by 8pm. This is a great way to get a sweat and open your lungs or to tack on extra work (if you’re into that kind of thing). ...Read More
On Wednesday, there we’ll perform the WOD that is commonly referred to as the Filthy 50. It’s 500 total reps, 10 movements, 50 reps of each movement. The 50 is tough because it’s long. There is nothing overly technical or heavy. Fast athletes will finish in the 15-20 minute range. Obviously, this can take...Read More
On Sunday, prescription Bill, clinic Justin and Vanessa took on the Rookie Rumble 2 at Hercules CrossFit. For me, it was a surprising event – it sold out in hours, the parking lot was packed with vendors and athletes with an army of supporters. Tent city was set up and the sun was out. The...Read More
