Hey Folks! I hope you all had an awesome weekend – I hit a mean WOD at Element CrossFit and then celebrated my brothers Bday, which was nice.  Thanks to Caz and Lisa for covering the gym for me (and Eric for covering Friday night).  Yay fitness! Congrats to Trista on the birth of her…

Hey Folks! That looked like a great WOD today – I think I might have to try it tomorrow – we’ll see! I get asked a lot about supplements, stretches, exercises, treatments, and nutrition in general all the time – and while some of you may think my answers are “wishy-washy” sometimes, it’s for a…

Hey Folks! Great work on todays WOD – holy sit ups!  I hope none of you have a cough, otherwise there are going to be a lot of “*cough* OW!… *cough* ow!…” going on haha. Let’s keep it up and have a good time while we do it! Warm up 2 Rounds – 10 Dislocates,…

Hey Folks! Great times on todays WOD – It must have been nice to have a shorter WOD on the schedule after last weeks beatdowns too! Let’s keep it up and train hard! Warm up 2 Rounds – 10 reverse dislocates, 10 band pulls, 10 Grasshoppers, 10 hops, 10 tuck jumps Accumulate 3 minutes in…

Hey Folks! So that was an awesome WOD – AND you guys are looking great with your squats.  There’s an awesome discussion about the “knees out” cue in the squat on Bob Takano’s blog between the KStarr “supple leopard” camp and what looks/sounds like a Chiro/USA weightlifting camp.  TO be honest – it’s completely blown…

Hey Folks! Looks and sounds like it was a great weekend and you all crushed Murph (or vice versa?)  Feeling the pain of a workout is much better than the pain of war – no doubt there. Warm up 2 Rounds – 10 dislocates, 10 reverse dislocates, 10 inch worms, 10 spiderman lunges, foam roll…

Hey Folks! Great work on todays WOD – a long, skill filled lung burner.  Keep it up! I’m deliberately leaving out the strength portion tomorrow (again) to give more time to warm up, and work out any kinks, bumps or tight spots you may have acquired over the last week.  Same goes for after the…

Hey Folks! Once again, great work – that WOD looked a lot less intense on the whiteboard than it did in practice.  But we’re all stronger because of it.  I know I said this week would be identical to last years week (to some), but I’m switching out Thursdays WOD because I think this is…

Hey Folks! Killer Randy times.  There was a significant difference between last year and this – some multi-minute PRs.  This coming workout is going to be even MORE fun.  Can you believe it? This Sunday, we’ll be going “Murph”.  I’m unfortunately going to be away, so Caz is going to be taking you through it.…