Dylan putting a bar overhead. This is one Dan Johns top ten tips here are the rest.
The Classic Tips

Years ago, I offered this list of tips for athletes:

1. Use whole body lifts; rarely isolate a muscle.

2. Constantly strive to add weight to the bar and move it faster.

3. The best anabolic is water.

4. Did you eat breakfast? If not, don’t ask me anything about nutrition.

5. If you smoke or don’t wear your seatbelt, please don’t tell me the quick lifts are dangerous.

6. Go heavy, go hard.

7. Keep it simple. Less is more.

8. You have to put the bar over your head.

9. Put the bar on the floor and pick it up a bunch of different ways.

10. Know and love the roots of your sport.

I still stand by this list; however, the past few months of coaching and working with athletes have taught me a few new lessons. The first three contain warnings, the second three are the hard won lessons, and the last four are the tips that work in life, in love and in lifting, but not in that order.

To read more click here. Dans website is http://danjohn.org/. What do you think about these tips? Post to comments your thoughts on his tips.

Check this article out here. This article really rang true to me when I read it a few years ago. A lot of times when I demonstrate an exercise here at CFO, people give me a certain wide-eyed expression and are probably thinking, “He wants me to do what?” or “I can’t see myself doing that!”. Somehow after a few minutes they are jumping over a tire, doing turkish get ups, balancing on the indo board, etc. I really don’t give anyone the chance to sell themselves short here. The peer pressure around here helps too! Do you think you have ever sold yourself short or not attempted something when others have because it looked like you couldn’t do it? Of course we need safety and proper progressions but what do you think is the mindset that allows people to build up to a crazy level of skills and the ability to confidently access a skill and attempt it? Post your thought to the comments.

On August 1st we will be starting our new price schedule since the gym is fully up and running. A 10 workout card will be $100, 20 workout card will be $180, 50 workout card will be $400. Military/Police/Fire or families will get a 10% discount and if you fall into both of those categories, you will get 20% off. We will still be selling the 20 workout cards for $140 until the end of July, so feel free to stock up if you would like.

Will has been doing CrossFit in Afghanistan for a few months. He got a vacation from his job and decide to show up here, on his birthday!!! When he heads back overseas, we should get some pictures of the homemade equipment they use for CrossFit over there.

For a list of all the benchmark workouts, check here. Post your thoughts about your least favorite, favorite, or the next one you would like to try.

I asked Marcus what he would be interested in seeing on the blog today. He said “me”. So here he is. Post your thoughts in the comments.

We would like to thank Greg and Mallee from Santa Cruz for stopping by. To see more of Greg in action, check out this classic video here.

We are going to hold off on having our Saturday park work outs for a few weeks until Craig gets back. We will post all the info about when we will have our next PIP workout in a few weeks. Enjoy the weekend and post in the comments any parks you would like us to have the workout at in the future.

*** UNTIL WE FIX THE COMMENTS BUTTON, YOU CAN CLICK ON THE NAME OF A POST TO LEAVE A COMMENT. SORRY ABOUT THE INCONVENIENCE.***

Here is the Abbot Hai Teng performing a two-finger, one-arm handstand. Be sure to check out the link below for a video of him performing a one-arm, one-finger handstand at the age of 86. Post to the comments any other videos of crazy feats of strength you have found for everybody to check out.

One Finger Zen

Here is Dan cranking out some double unders. If you need some help or would like to learn more about jumping rope, Ross Enamait has put together two great online articles for you. Be sure to check out the video of him jumping rope in the second article. I have seen people jump rope prettier, but not harder. Enjoy!

Jump Rope Training

Jump Rope Training - Part II

Video of Ross killing the jump rope