CFO ATHLETES: CrossFit Oakdale will be closed Saturday.  Many of us will be taking on the Proanox Diamond of the Tough in Santa Cruz.  On Sunday, # sale many of us (some of the same Team CFO athletes) will be taking on the Tough Mudder at Diablo Grande.  Ready For Anything!
 
CJ Martin of CrossFit Invictus runs a great gym, and trains  a bunch of Games athletes.  At the end of every week, CJ posts the same “active” recovery for his athletes before a weekend of heavy work.  This grocery list of stuff looks like it would take a few hours to complete if handled properly.  Just be aware of what other athletes are putting into their fitness.
James Fitzgerald from OPT shows one of his athletes’ meals for the week.
[youtube http://www.youtube.com/watch?v=5v-8xEpVjZQ&w=560&h=315]
This is good stuff.  We do and share many of K-Star’s drill, but I have not done any for what he calls “the first rib.”  But that will change…
Workout of the Day
Strength
Snatch/Snatch Balance/Overhead Squat/Hang Squat Snatch
Build to a heavy complex in 15 minutes.
Metcon
AMRAP 7
7 Power Snatch
7 Box Jump 24/20
Rest 2
AMRAP 2
Inverted Burpees