Tara O'Sullivan Hero Wod


Saturday 7/13 at 9:00 we will host this hero wod for officer Tara O’ Sullivan


(For Time)

Buy-In: 26 Burpees

Then, 6 Rounds of:

19 Kettlebell Swings (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)

20 Push Ups

19 Goblet Squats (RX: 53 lbs/35 lbs, RX+: 70 lbs/44 lbs)

Buy-Out: After the 6 rounds, perform a forearm plank hold for

3 minutes and 49 seconds. *

*Penalties for improper plank form or rest:

3 Burpees for the first display of improper form or rest.

4 Burpees for the second display of improper form or rest.

9 Burpees for the third and subsequent displays of improper form or rest.

Resume the plank hold after each Burpee penalty until your 3:49 time is up.

The WOD Backstory:

The 26 Burpee Buy-In is for Tara's age, 6 rounds/19 reps/20 reps/19

reps represent her End of Watch date, and the 3 minute 49 second plank Buy-Out represents

her badge number.

The Burpee penalties also correspond to her badge number. Tara O'Sullivan

set the Sacramento Police Department record for a continuous plank hold at 26 minutes and 7

seconds straight.


A feel like such a bitch. People I love and respect yelling and cheering for me. Telling me to pick up the bar and do another rep. I want to more than anything and I don't  want to let them down, but I can't breathe, can't even see straight. 

I have different emotions after these Open workouts, I'm really proud of what I accomplished but also disappointed I couldn't do better. Maybe I should of done more sprints on the bike, maybe did c2b fran a few times or more heavy squat cleans. 

I didn't notice it until I got a few comments but we didn't have the same energy in the gym Friday night for 19.5. I think the reason was because of the workout. It wasn't fun, wasn't exciting, no one did their 1st bar muscle up or 1st pull up, and that's ok. (I love when someone gets a 1st) 19.5 was a test of fitness but also much more, it was one of the toughest mental challenges I've experienced in a gym. 

Sometimes in life, as adults we do things that we don't want to do, for many different reasons but we do them anyway.  No one wanted to do this workout, we knew it would be hard and it got hard fast!  I bet if we look on the leader board next week, in the world, way less enter scores for this workout than any of the others.  Some of us rx these workouts and some scale, but we all train to be our best.  

For this last workout we should all be proud that we are strong enough mentally to start such a daunting obstacle, and proud that we could keep doing work when not wanting to. Proud to do 20 minutes of work after being punished physically and challenged after only the first set. 

When we challenge ourselves like this and stick with it, keep working towards our goals even after getting punched in the mouth it makes us better people, this workout specifically and also our training in general pushes us to be stronger mentally. We can handle short term discomfort for long term gains. 

We should all be proud of ourselves and not have any regrets as long as we did our best. Be happy for what you accomplished even if you didn't get the score you wanted.  Just showing up makes us better. We challenge ourselves and help each other through these challenges, even if you didn't do this workout, if your apart of the community you helped others. We are small but mighty and I love our crossfit family.  I know that any normal work or life task most likely is going to be a piece of cake in comparison to what we just went through. 

CFCP Member Referral Program

We want you to bring in your friends, spouse, cousin, neighbors, kids, anyone who could benefit from exercise and a positive healthier lifestyle for a workout. For the next 5 Saturday classes during the open we are inviting members to bring someone to join them for the workout, you will get points for your team and a fun new workout partner. If you have someone sign up and stay with us for 3 months then we will give you a free month. Win, win, win. We get a new member of our community, you get a free month, and they get a awesome place to help them live a healthier, better life.

Intramural Open 2019

Event Page

Team Leader board

For those of you who are new to the CrossFIt Open and have been asking questions at the gym, the CrossFIt Open and Cfcp Intramural Open are not one in the same but our intramural open is piggy backed off of the CrossFIt Open workouts.

The CrossFIt Open is one workout a week for 5 weeks and for $20 you can register and see where you end up on the leader board. It is really a cool and motivating experience to do the same workout as thousands or hundreds of thousands of other athletes around the world. Many athletes will do something they didn’t think they could do. The Open is also a great yearly test to see where we are at from year to year. At CFCP we will be doing the open workouts on Friday’s as the regular class workout and we usually have a make up time over the weekend if needed. Register for the CrossFit Open at CrossFItGames.com. The Open is a lot of fun and you will end up with some good memories! Read more about the CrossFit Open.

For the Intramural Open at Cfcp we divide up into 4 teams and each Friday we do the CrossFit Open workouts. Each team will have a captain and just for fun we will compete against each other in a 5 week competition. Each team score will be based on your Open workout score but also there are points available for showing up, wearing your teams color, judging etc. Each member will be able to help their team. We don’t charge anything at this point for the Intramural Open although it is a lot of work. (maybe next year). There are different divisions, for different skill levels and ages.

The points will all have to be entered by yourself into the triib ap. Your score for your workout will be calculated by the system after you enter your workout score. It will be done the same way as entering your score each day. Here are the other ways that points will be available this year.

Judging - 4 points each (12 points max each week) This is in the ap on a sliding scale. judge one time, slide it over to 4 points, judge twice, slide it over to 8 points. When judging you are responsible for making sure the athlete you are judging preforms proper movement standards, does the workout correctly and you are responsible for counting reps correctly. Everyone else is responsible for cheering.

Team Color - Each team has their own color to show team spirit. 4 points on a sliding scale for wearing your team color.

Friday Night Attendance - 3 Points for doing the workout anytime on Friday, 3 points for being there Friday night, even if its just to judge, or cheer. 6 points max on a sliding scale.

Social Media Picture - 4 points for posting a picture of yourself or gym family. POSTING in the CFCP member group doesn’t count!!

Bring a Friend or family member - 2 Points for having a friend or family member (Non Member) come to watch you do the workout on Friday night. 3 Points for bringing a friend to the Saturday workout. The 5 Saturday workouts during the open are free for friends and family. Make sure they just have a waver on file. The same person can come to each workout but points are only given one time for each different person.

Best Attendance - The team with the most Friday evening members gets a bonus at the end. 5 Points for each week!

Theme nights - more to come

How to Come Back to CrossFit

Originally Posted in the Crossfit Journal

If you used to do CrossFit but stopped, I’d like to invite you to come back.

I know working out is challenging. It’s difficult to find time and motivation. Life is busy, and it’s easier to crack a cold one on the couch than work out. I do it sometimes, and I own a gym.

I also know the workouts are hard, and if I’m being honest, I might as well tell you they never get easier. But never mind that. Sometimes medicine burns.

CrossFit trainers in your town or city want another chance to work with you, and we’re certain we can make your life better. We won’t judge you for stopping. Not at all. We know it's very tough to break old habits and create new ones. We just want another shot at helping you.

Do us a favor: Ask yourself why you stopped coming, then tell the owner of the gym you were at. If the gym fell short in some way, be specific. Good business owners want to know what they can do better. Your feedback is incredibly valuable to us, and we’ll act on it. If a certain gym just didn't feel right, try another. Each of our affiliates has its own approach, and I know you'll find a gym that's right for you. Visit a bunch. Trust me: You'll know when you find the right one.

If the issue was on your end, the owner will want to know what you need to find success this time around. Don’t be shy. Tell him or her. Be honest and direct.

“I get scared when I see the workout on the website.”

“I don’t know anyone.”

“I’m too shy to ask questions.”

“I can’t do any of the workouts as prescribed.”

“I’m embarrassed because I feel like everyone is looking at me.”

Let it out and ask for help. You’ll get it.

These guys miss you. (Nerijus Dusevicius/CrossFit Journal)

As CrossFit trainers, we see unbelievable changes regularly. We’ve seen elderly people become fitter than they were at 40. We’ve seen huge amounts of fat vanish. We’ve seen dramatic, measureable improvements in strength and conditioning. We’ve seen reductions in disease symptoms. We’ve seen improved self-confidence. We’ve seen lots and lots of smiles, too.

We know without a doubt that the CrossFit program can help you. But we don’t know exactly how to help you get to the gym. If you don’t tell us, we’re going to guess.

Our gyms have all kinds of creative systems to prevent clients from quitting a life-changing program, and CrossFit trainers do their best to engage every client and supply extra motivation to those who need it. I’ve heard of coaches who show up at members’ houses, coaches who send letters online or by post, coaches who create programs that can be done anywhere, coaches who assign workout buddies, and so on.

But we can do better. We can be more specific if you tell us exactly what you need.

Our trainers are ready to inspire you. Tell them what you need to thrive, and you'll get it. (Jared Blais)

So try this: Make an appointment to talk to a CrossFit coach. Not an appointment to work out. Tell the coach about your goals and why you have trouble getting to the gym. Ask the coach how he or she can help you get past your challenges.

Maybe you need personal training instead of group classes—or vice versa. Maybe you need nutrition counseling. Maybe you need to be introduced to five members who will text you to let you know they’re heading to the gym. Maybe you need a program with a few workouts you can do at home after the kids are in bed.

You get the idea. CrossFit trainers will help you solve your problems. You are most definitely not on your own—unless you choose to be on your own. But don’t. If you want to be healthier, click one of these links:

CrossFit Affiliate Map

CrossFit Trainer Directory

It will probably take about 15 minutes to talk everything out with a trainer, and suddenly you’ll be on track again—with a long-term plan and backup.

Do it today: Contact a CrossFit trainer and tell him or her what you need. We want to help, and we're waiting for your call.

About the Author: Mike Warkentin is the managing editor of the CrossFit Journal and the founder of CrossFit 204.

Holiday Throwdown November 17th!

Heat Times

First 4 Wods 45 min cap

8:45 - 9:30 “1st Heat Teams”

Aroo Crew

4:30 Happy Hour

Straight off the Couch

9:45 - 10:30 “2nd Heat Teams”

Squat and Gobble

Poopy Diaper Wipers

Benchmark Busters

Second 4 Wods 40 min cap

10:45 - 11:25

Aroo Crew

4:30 Happy Hour

Straight off the Couch

11:40- 12:20

Squat and Gobble

Poopy Diaper Wipers

Amy, David, Teresa, Scott

Final Wods 35 min cap

12:35 - 1:10

Aroo Crew

4:30 Happy Hour

Straight off the Couch

1:25 - 2:00

Squat and Gobble

Poopy Diaper Wipers

Amy, David, Teresa, Scott

1st Wods 45 min

"Helen"    3 Rounds  - Run 400 meters  - 21 Kb Swings - 12 Pull-ups

"Fran"  21-15- and 9 reps, for time of:  - 95/65 -pound Thruster - Pull-ups



1000 meter row  - 45 pound Thruster, 50 reps  - 30 pull-ups


"Nancy"5 rounds   - 400 meter run  - 15 Overhead Squats

Second Heat   40 min


5 Rounds  - 12 Deadlift  - 9 Hang power clean, -  6 Push jerk


135 pound Clean and Jerk, 30 reps


G.I. Jane

100 Burpee pull-ups


"Diane"  - 21-15-9  - Deadlift -  Handstand push-ups



Final Wods  35 min


150 Wallball shots,


"Nasty Girls"

3 Rounds  - 50 Squats   - 7 Muscle-ups - 10  Hang power cleans

( Standard scale = 21 pull ups or 10 jumping bar m.u)



21-15-9 reps  - Squat Clean  - Ring dips



For time:

30 Snatch



Register you team here!

Perfecting the Front Squat

4 Exercises to Strengthen Your Lower Back

Butternut Basil Tomato Soup

Who’s Really the Selfish One?

Who’s Really the Selfish One?

By Wes Piatt at Coast Range Crossfit


For the past seven years I’ve made my life coaching and helping others find health and wellness in one way or another.  As with any profession, over time you will come across the same problems.

About four years ago, I was coaching at my old gym, CrossFit Inferno, in my hometown of San Luis Obispo, California. One of our members pulled me aside after class and asked if I could help her with  something. She was having trouble finding the time to make it to the gym enough to feel like the membership was worth it.

We spent the next hour writing down her daily schedule from the moment she woke up until the moment she fell asleep. The disheartening thing was there really wasn’t much space in her schedule to make it to the gym more than twice a week. We all know that while twice a week is better than zero, it’s not going to get anybody the results they want or need.

After another hour of rescheduling, we came up with a plan that would allow her to get into the gym three days a week. Still not ideal, and she would really have to hustle to make it work, but better than what she was doing now. I hugged her, told her I would be checking in to make sure she was holding up her end of the bargain and to let me know if she needed any other help.

That member made it two weeks coming three times a week, then eventually went right back to her two, one, or not at all some weeks. When I saw her a few months later I asked her how the schedule was working out for her (knowing already she hadn’t been coming like we talked about). With her head down, she said something that stuck with me and really shifted the way I think. She said, “I just can’t be selfish and put the gym before my family.”  Continue Here

Overnight Oats

We like easy, this took 5 minutes to make and we will have breakfast ready to go when we get up. Next time ill get a better picture. This is how we make them, basically you just soak your oatmeal overnight. :)


1 cup oats

1 Scoop Chocolate Whey Protien

Alomond Milk (unsweetened of course)

(I now prefer Raw Milk)

teaspoon of chia seeds

teaspoon of nut butter

Sprinkle of Ciniamon

and stir, then refrigerate overnight. 

also easy to add

-mashed bannanas


-chia seeds are not nessasary

-Protein not nessasary

Getting Started

Here are a few links we like for advice on getting started. We also hand out some rules and tips at the gym. Here are some of the most important things from our experience.

-Listen to your coaches, they have your best interest in mind and have helped many new athletes before. Sometimes we need to push you to do a little more and sometimes we need to hold you back a little. When starting out we want to slowly increase the amount of work you do over time. This will keep you from getting overly sore and it will prevent over-use injuries.

-Build a good foundation for your fitness house. We have progressions and we like certain scaling techniques for a reason. Some are even better for some athletes than others, we are all different with different posture, and different strengths and weaknesses. Skipping important steps can be dangerous, you need fitness walls before the windows.

-Take it one day/ workout at a time. Some days will be amazing, and you will celebrate, some days will be tough. Don't get down on yourself. Always stay positive. A tough day at the gym will be better for your fitness than a day on the couch. Always be looking for your next little victory to keep you coming back.

-Focus on the little victories and celebrate them! It’s amazing to be able to do something you couldn’t before! Putting in the work required to accomplish a goal feels great! Work towards doing a pull up with a smaller band or reaching full depth on a squat, or finally getting that 800m run with out stopping, what ever it is, have a performance goal. Working towards the next little goal will keep you improving until after a while you are looking great in the mirror, you are feeling better and you have made a bunch of new CrossFit friends.


-Have Fun!




Here are some links we like for more starting CrossFit education.


The Ultimate Guide to CrossFit Lingo


CrossFit Terms


17 Bits of Advice for CrossFit Beginers


A Beginers Guide to CrossFit


 "I am the type of person that__________"

 "I am the type of person that__________"

This is a idea I picked up recently from a podcast or audio book that I have been thinking about. I believe positive self talk goes a long way towards becoming successful towards your goals, what ever they may be.  If you tell yourself that I am the type of person that does something in certain situations, you have decided in advance and you don't  have to consider another option that will take yourself in the wrong direction. What type of person do you want to be? Here are a few ways to finish the sentence above I want to keep telling myself.

loves and takes care of my family

does what I expect of myself even when no one is watching.

finishes the last round of a work out or end of a amrap with everything I have.

works hard to become stronger and move better.

stays away from sweets in social situations.

is always learning.

watches educational t.v. instead of crap.

is always working to improve my self and those around me.


When we lift weights we break down muscle, when we recover our body adapts and rebuilds it stronger than it was before to be able to withstand the load we put on it. If we don't recover properly we don't give our bodies a chance to rebuild and be better than before. Over time if we continue to put a load on our muscles, recover, rebuild we continue to get stronger and more fit. The better we are at recovering the more we can workout and we can improve our fitness faster and get more fit overall. Here are some ways to help your body recover faster and some brief ways they work.


  • Food is fuel for performance and building blocks for recovery. You must eat enough, but quality and balance are very important. 
  • Protein is used to build muscle. Carbs replenish glycogen in your muscles. Quality Fats have Essential Fatty Acids that help in recovery of joints and the building of bones. 
  • Supplements like fish oil and whey protein can help recovery but they won't do much if the rest of your diet is bad. 


  • Muscle is repaired during sleep. 
  • 8-10 hours of quality sleep is best for optimum recovery. 
  • In deep sleep the body will produce HGH

Sports Massage, See a Chiropractor, Yoga, Muscle Stimulation, Romwod, Lacrosse ball work, Foam Rolling, Cupping, Cryotherapy, 

  • Professional body work is the most effective. 
  • Foam rolling can be done to relieve soreness and work out knots causing tight muscles.  Foam Rolling should be focused on overactive muscles to help restore muscle balance during movement. 


  • The recovery and muscle building processes is much slower with out adequate hydration, it is needed to carry nutrients to your muscles
  • If your dehydrated your body can cramp up or even break down muscle tissue.