Front Squat 3-3-3-3-3 After a 1-week road trip where we didn’t do much other than ride in a truck, eat and drink not-so-Paleo food, and very little exercise, we decided to come back and jump back into Zoning our food for a few weeks. We tried out this new recipe from PaleoLeap.com and it was delicious! Minimal prep and loads of flavor! You’ll have to do your own measuring to get it balanced but some cauliflower rice did just the trick for us. Have a new recipe or website that has become a go-to in your household? Post to comments!  Read more

Nutts 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate This is part of your yearly benchmark series. Log your score! “This will be one of the most difficult CrossFit Games. Probably the most difficult we’ve ever done.” ~ Dave Castro The 2016 CrossFit Games started yesterday for the Teens and Masters Divisions and will begin today for the Individuals and Teams!  We’ll have it on at the shop over the next several days so feel free to hangout and watch. If you haven’t seen it already checkout the video above of Castro releasing a few details for the week ahead at the athlete dinner. So far, all we know about is a 500m ocean swim, that Murph will be partitioned, that there will be a squat clean...Read more

Griff Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Beginning today we are instating a strict-only pull-up policy for the next 4 weeks. We’ve learned in the past that a month of dedication to any one movement or one aspect of fitness (Remember January Mobility Month?) provides real tangible results. We also know that by dialing back the intensity we can focus more on quality wether it be for an entire workout or in this case a specific movement. So, what’s the idea? By performing only strict pull-ups it forces us to focus on building strength through the entire pulling range where as kipping can allow us to bypass the strength needed at the bottom of the pull-up and the top. For instance, how many of you can do several kipping pull-ups but struggle to do even 1 strict? Eliminating the kip also gives...Read more

Weighted Strict Pull-ups 3-3-3-3-3 We recently posted about Dynamic Knee Valgus and how exposing your knees to the demands of sport without some level of general physical preparedness can increase your risk of injury. More broadly, if an athlete does not train to a base of general physical fitness, sport exposes the athlete to increased risk. Who’s at particularly high risk? Kids are. Young adolescents are far more likely to participate in sport than a strength and conditioning program that develops GPP. And sport leads them to extreme demands on their athletic capacity. Imagine a 13 year-old soccer player changing directions quickly, accelerating, and then jumping in the air to kick a bouncing ball. An aberrant movement (twisting an ankle, torquing a knee, landing from the jump awkwardly) or collision with another player could easily lead to injury. The stronger an athlete is in his midline, the more likely he...Read more

T.J. For time: 185-lb. bench presses, 10 reps 10 strict pull-ups 135-lb. thrusters, max set Repeat the triplet until you have completed 100 reps of the thruster. Checkout the behind the scenes coverage of the California Regional. See Josh Bridges strong come back since last year when he didn’t qualify for the Games and see Dan Bailey fall a little short which hasn’t happened in years!  Read more