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Wednesday, December 29, 2010

Tuesday, December 28 'Front squat/L-pull-ups'

Another great workout from CFHQ, and another great day at CFSF. This was a fun session. Although seven rounds can get long, this went really well for us. The rep scheme was perfect.

7 rounds:
185 pound front squat, 3 reps
7 L-sit-ups

Matt- 115  9:11
Todd- Rx  9:02
Scott- 115  9:35
Tammy- 65  7:45
Corey- 155  6:43
T- 155  6:27

Great session Todd. Again, as prescribed. Tammy, Scott, Matt- great session. Front squats looked good, with super solid pull-ups. Corey, thanks for being there brother. Awesome fuel.

December used to be one of my favorite months. Now, not so good. December seems to take a huge amount of fuel from CFSF, and the sessions become more difficult without that fuel. We need it back.

This was the last session  at CFSF until Monday, January 3 when we will resume our normal schedule.

Thanks for a year full of  fun, pain, accomplishment, and failure. 2011 holds in it the promise of more of each. Are you ready? We face it together.

We do today what others won't. We do tomorrow what others can't. 

Tuesday, December 28, 2010

Monday, December 27 'Split jerk'

The split jerk is a beautiful movement. One of the most explosive we see, that also requires incredible speed to get under the bar. We had one point of focus, along with the other cues, and that was LINEAR.

Split jerk 1-1-1-1-1-1-1

Todd- 205
Tammy- 100
T- 170

Nice lifts Todd and Tammy. The word of the day was linear. Linear dip, drive, retreat, and reception of the bar. Great job. Forward movement wastes energy. Another solid point- everyone had good active shoulders as well. The split jerk and it's cousin the push jerk are two great ways to get stronger.

What are your ideas on getting to the last set of one? Do you start close to max on the first set, or do you build up to max by the last few sets? Which works best, and why? What about foot placement? We don't have much room for adjustment, we need a power stance, but how about a little more narrow stance than you think you should have? Experiment with these variables to find which works best. Slight adjustments with grip may be included as well.

The split jerk is also an excellent example of how added mobility can directly effect a movement. Tight hips? Try getting under that bar with tight hips. Not happening. What about tight shoulders? That makes an active shoulder even more difficult to achieve and maintain. Added range of motion, flexibility, is key to athleticism. It makes everything easier to perform. Movement prep, or warm up as well as post wod cool down static flexibility exercises are very easy ways to get, and stay more flexible and mobile.

Great session Jamie. You are doing really well. Thanks for the ultra high levels of motivation you bring.

Tuesday is Day 3 and it looks like a really fun session. Tuesday will also be the last day to train until Monday, January 3. Thanks for the super strong efforts today.

Better than yesterday. CFSF

Friday, December 24, 2010

Wednesday, December 22 'Randy'

This is an all-time CFSF favorite hero session. We haven't seen 'Randy' in a long while, but everyone that did it in February dropped time.

75 power snatches, 75 pounds

Eric- 7:01
Bart- 10:50
Corey- 5:28
John- 6:36
T- 8:00

Great session guys! Solid snatches. We should have opened up the garage door to let the public see how good those snatches were. We get the funniest looks from people driving by when they see what we're up to. We had a visit from Corey, back from BUD/s for a two week vacation. We also had a visit from Jamie, who wants to be a cop. Do you want it badly enough to suffer a little bit for it? Hope so.

'Randy' is a classic CrossFit workout. Unknown if it's a gas thing, or an energy thing, but asses get kicked routinely by 'Randy'. 75 pounds feels so light for the first 15 reps or so, then BAM! The realization that there's 60 more reps to get...

Corey hanging out with us...

Big THANKS to Tammy Helen for getting CFSF it's first sign for the new spot. Great Christmas present, and very much appreciated.

Sweet sign!

We are off for Christmas until December 26th. We will roll at 12:30. CFSF wishes everyone a very merry Christmas. Ho Ho Ho!



Tuesday, December 21, 2010

Wednesday will be your last opportunity to train until after Christmas... and we have a present for YOU! Come get it if you haven't already.

Monday, December 20 'Back squat'

More than any other exercise, I notice the difference adding mobility training has made to my work while squatting. The bottom is not as scary a place as it used to be. Still not the most comfortable place in the world to be, but now its a little easier to get outta there....

Back squat 3-3-3-3-3

Eric- 250
Alice Ann- 75
Bart- 205
Matt- 175
John- 275
Emilee- 110
Sharon- 105
T- 225

Great squats John F! You are making a statement as you show up. That is awesome and we will all benefit from that fuel. Nice job Emilee! You hit that goal- hard and fast- now, HIT IT AGAIN! That third rep is a killer, but not today.

There are many ques for solid squats, some to be sure and focus on: the two-hand rule, heels, butt back and down, HEELS, external rotation as you drive... Any others? What are some of the ques that you think about during your set-up?

John and Emilee

Tuesday is a rest day. Use your time off wisely. We will roll Wednesday, then OFF for Christmas. Thanks for the great efforts to nail these squats. Remember that your homework makes everything you do at CFSF a little easier, and much more effective.

Every opportunity, every chance you're given, be someone special. CFSF

Monday, December 20, 2010

Sunday, December 19 'Nutts'

This was a really nutty session. Somehow, the wall ball shots weren't the problem- just the damned double unders...

10 handstand push-ups
15 deadlifts, 250 pounds
25 box jumps 30" box
50 pull-ups
100 wall ball shots
200 double unders
400m run, carrying a 45 pound plate

Todd- Rx   39:50
John- Rx  38:53
Tammy- 125# DL/20"/500 singles/25#plate  35:56
T- 235# DL 34:00

Great session Todd, and John. As prescribed. How about those double unders? Monsters, huh. We need to keep practicing them. It took almost 11:00 minutes for me to get 200, way too long.

This chipper falls into the "mother chipper" category, it is a definite mother grabber with floor lock power. Standby for Monday.


Saturday, December 18 'Heavy Cindy'

This was a fun little twist on one of our favorite sessions, 'Cindy'. However, this version changes everything because round totals were lots lower.

20:00 AMRAP
5 chest to bar pull-ups
10 ring dips
15 overhead squats

Tammy- (45#) 4 + 8 ring dips
T- (75#)  5

Chest to bar pull-ups force us to really get those hips involved to get the necessary height, combine those with the overhead squat, and ring dips and it could become a recipe for pain. This was a great session though.

Change in schedule: CFSF will be CLOSED Thursday through Sunday this week. Thanks for the terrific efforts, and great fuel.

Friday, December 17, 2010

So I'm walking by the globo gym on my way back from lunch the other day and through the window I see a few guys holding dumbbells in their hands, doing heel raises. I just laughed to myself and thought, at least they're getting one of their three lower body joints opened up. Then, I wondered how would they handle thrusters, or cleans where all three lower body major joints are opened up fully? Crushed.

CFSF- functional fitness at high intensity. Not for weenies.
CFSF will follow normal schedule right up to December 23rd. We will be closed Christmas eve, and Christmas day. We will meet Sunday, December 26 for Day 1 at 12:30

CFSF will be closed December 29 - January 2. We will start 2011 on January 3 back to our normal schedule.

Merry Christmas!

Thursday, December 16 'Pull-ups/back ext'

This was another great workout from CFHQ. Another short and sweet session that packed a heavy punch. CFSF is going to ask Santa for some weighted vests so the loaded pull-ups would be a bit easier, however, Eric and Scott did just fine with the safety strap and a plate.

3 rounds:
10 weighted pull-ups
30 back extensions

Alice Ann- 5:57
Eric- 25#  6:00
Scott- 15#  4:33

Great session guys. Super fast Scott! Don't you just love these sprint sessions? The goal is to go unbroken. Fast and furious. You guys did.

Friday is a rest day, not an off day. Hit the mobility blog. Feel the love. Thanks for the terrific efforts. See you Saturday, 0900 for Day 1.

Money comes, money goes. Popularity happens by chance. The only thing that endures is character. CFSF

Thursday, December 16, 2010

Wednesday, December 15 'Press/push press/push jerk'

These three overhead lifts are good examples of how a strong core that can maintain MLS works in conjunction with those strong, stable ACTIVE shoulders in getting loads overhead. Failure to activate core muscles, or active shoulders will result in a failed lift.

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
                 SP     PP     PJ
Todd-       175   205
Loren-      115   150
Emilee-     75      95
Lisa P-      70     85
Sharon-     75    80
T-            135   155  165

Even though we ran out of time at lunch and didn't get the push jerks, great lifts everyone. Todd, Emilee- STRONG! Lisa P.- YOU ARE TRAINING. You are making constant, predictable progress. Remain consistent... Loren, we need that fuel. Keep bringing it!

Are you thinking about those ques as you get set up? How about those squishy shoes? Can you really get that posterior chain completely involved in squishy shoes? These overhead lifts are total body exercises. From stability to power generation, our core muscles are taxed the most when both shoulder girdle and pelvic girdle are dynamic (bottom of a thruster, or the top of the shoulder press).

Big THANKS to Stephanie (Supersonic) V for taking care of our athletes. Like it or not she is, and will always be a Nasty Girl. We do miss her fuel.

The Anniston Christmas parade will be December 16. Streets will be closing between 3:00 - 7:00. So no CrossFit Thursday night. The lunchtime session will be your only chance to get some before Saturday. Thanks for another great day of training at CFSF. You guys make everything possible-

Hit the mobility site and get some of that too.

Wednesday, December 15, 2010

Lunchtime sessions only 12-16. NO EVENING WORKOUTS!

CrossFit Push Press

Push Jerk

Mark Rippetoe: Press Review

Tuesday, December 14 'Deads/GHD sit-ups'

With so many long sessions lately, it was good to get a nice, short, and sweet session. This was a good one. How about those quads? Anyone getting some love from them yet?

3 rounds:
10 deadlifts
30 GHD sit-ups

Eric- 250#  7:43
Alice Ann- 75#  4:36
Todd- 250#  6:16
Emilee- 115#  9:50
Lisa P- 75# 11:23
Scott- 185#  9:20
Tammy- 115#  7:21
T- 225#  7:09

Great session Todd and Eric. Super fast time Todd. You are rising in the mutant ranks quickly. Way to hang tough Burly Girl, and Lisa P. Great session everyone. Solid deads.

Deadlifting is an excellent example of the need for MLS. If you are having trouble staying locked down, your lift will suffer. From set-up, through drive, and finish- the core MUST be stable. This functional gem packs a serious hormonal punch. Doing deads for reps can become dicey as we fatigue, increasing the need for MLS, as well as focusing on that posterior chain, and getting some ER as we drive. Lots to think about.


Sunday, December 12, 2010

Sunday, December 12 'Whitten'

Another hero workout that left us dead and dying. OK, I'm exaggerating a little bit, but this was a long session. At least we didn't have to worry about over heating...

 5 rounds:
22 KB swings
22 box jumps
400m run
22 burpee's
22 wall ball shots

Casey- 61:50
Todd- 49:30
Chris- (4) 51:00
Lisa P- (1) 13:05
Emilee- (1) 13:05
T- 51:24

Prescribed height for the box jumps was 24 inches, along with a 2 pood kettlebell (70 pounds), and WBS at 20 and 16. The weather wasn't too much of an issue, but it's kinda cool running in the snow. Felt great. It would have been much easier, and tons more comfortable to have stayed home on the couch beside the fire, watching a football game today. Good job on getting way outside comfort zones, and getting in a great workout.

Where did you hit the wall? For me it was the end of the second round. Blistered, I realized I still have three more rounds. At that moment, it occured to me that thousands of people all over the world are getting this session, and feeling EXACTLY as I am right now. Good motivation to get fired up.

The Snow Crew

This session is named in honor of Army Captain Dan Whitten, 28, who was killed by an IED February 2, 2010, in Zabul, Afghanistan.

We had a visit from Lisa P's sons, great athletes who both appear to have the circus monkey gene. Welcome to CFSF, we hope you like it and make it back for more.

Monday is a rest day. Use your time off wisely. Hit the mobility blog, find a few for those tight pillar muscles and joints. Feels great and gives us the flexibility CrossFit demands of us. Thanks for all the terrific efforts this week. Thanks for coming out and braving the snow. What a blast!

Be someone special

Saturday, December 11 'Lynne'

This was a another great session. Some of my favorite sessions are the ones where we don't have to worry about any time constraints. Just hitting it hard, and getting a little break before hitting it again.

5 rounds:
Max bench press
Max pull-ups
                        1     2     3     4     5     Tot.
Tammy- 75#    5     4     5     5     5      24
         Pull-ups  7     6     7     7     9      36

T- 175#           8     6     6     5     5     30
         Pull-ups  25   20   20   20   18   103

                                        Tammy Fran getting sweet pull-ups

Sunday is next. Should be interesting. They're calling for snow flurries... Be sure to hit the mobility blog over the weekend. IF you don't make it to CFSF, at least make time for mobility. Everything counts.


Saturday, December 11, 2010

Friday, December 10 'Filthy Fifthy'

The 'Filthy Fifty' is a mother grabber, it's true- but it's also a super fun workout that delivers the desired effect. Did you have to just walk away for a few seconds at any point in the session? Things started slowing down during the knees to elbows. From there, nothing went unbroken.

'Filthy Fifty'
50 box jumps, 24" box
50 jumping pull-ups
50 KB swings, 1 pood
Walking lunges, 50 steps
50 knees to elbows
50 push-press, 45 pounds
50 back extensions
50 wall ball shots
50 burpee's
50 double-unders

Eric- 20"  37:54
Bart- 20"  44:55
Alice Ann- 20"/30#KB/35#PP  43:34
Casey- Rx  44:42
T- 20"  28:56

Only one person went as prescribed. Great job Casey. First roll in a while and you toughed out a long grind. I am reminded of some of the fire breathers we have seen at CFSF, one in particular who, when finishing the 'Filty Fifty' went back for more and did it all over again... We will continue to build stamina and work capacity over time, and sessions like the 'Filthy Fifty' will continue to become more manageable.

Efficiency is key. Wasted movement adds time and takes energy. For me, I felt most inefficient at the end, with the double-unders. They slay me. So what to do? That's right, embrace the suck. Get double-unders every day, warming up or cashing out.

Saturday is next and it is a total blast. Thanks for all the wicked strong efforts, and all the fun.

Casey, post 'Filthy Fifty' in a floor lock position, but feeling great. Good night to start back, huh?


Thursday, December 9, 2010

Our brain is wired for movement, not muscle. CrossFit trains with functional movement, not isolation. Segmental training yields segmental movement. This, along with the fact that CrossFit is FUN is why the globo gym can never compete with CrossFit. This is also why staying OUTSIDE your comfort zone is so difficult for most people.

Movement = Life

Wednesday, December 8 'Run/pull/squat/pull'

This was a great session, with an interesting arrangement of reps. The runs were assisted by 32 degree weather that motivated us to go faster. How did you like the pull-ups split over the squats?

3 rounds:
400m run
15 pull-ups
50 airsquats
15 pull-ups

Eric- 18:45
Bart- 22:29
Alice Ann- 21:54 (row sub)
Tammy- 27:38
Scott- 27:35
Lisa P.- (2) 19:17
Sharon- (2) 17:24
T- 17:04

Great session everyone. Toughing out the cold becomes easier and easier as we roll. We decided that mother nature is contributing to hand health due to the fact that we build up calluses during the summer, and grind them off during the winter because just about everything made of metal, or steel feels more abrasive. Just remember the summer months when we wished for cool weather, collapsing in a pool of sweat.

Thursday is a rest day, not an off day. Hit the mobility blog. Have fun and feel better. Thanks for all the terrific efforts- more great fuel.

Anything worth having is worth working hard for. CFSF

Wednesday, December 8, 2010

                    Eric Heath nailing a muscle-up. Hooyah!

Tuesday, December 7 'Deads'

This session was far more potent than it looked on the board. One minute rest seems like a lot, until you are gassed to the point where getting more bumper plates on the bar becomes more difficult and BAM! time to lift again....

Deadlifts 2-2-2-2-2-2-2-2-2-2
One minute rest between sets

                  1       2       3       4       5       6       7       8       9       10
Eric-         300   300   300   300   300   300   300   300   300   300

Bart-        135   165   175   205   205   225   245   255   255   265

Alice A-   95     100   100   100   100   100   100   105   105   110

LaRunda- 95     95     105   105   105   105   105   125   125   125

Tammy-   95    115    115   135   145   165   165    185   195   215*

Scott-      185   205   225   245   255   255    275    275   295  305

Emilee-    135   135   150   155   160   160   160   165    165   165

Sharon-   135   145   155   155   160   160   175   175   175    175

T-           195   215   225   255   275   285   295*  290*   285   285

* = made first rep/missed second rep

Super strong session Eric! 300 pounds is HEAVY.  Scott- you also had a great session- 305 pounds is really HEAVY! Tammy, remember the 65 pound deadlifts you started with? You are now lifting more than three times that weight FOR REPS! Everyone had a good workout with this one. All the deads looked good, from set-up through drive, to finish- GOOD STUFF!

Some of the cues that we talked about before the session were: lifting hips to engage hams, get some torque generated as you begin the drive, and super tight MLS. These are key to solid deads, and thinking about them will keep your deads spot on. There is another preparatory cue that we will work on in the future called loading and tensioning, that when learned can increase power generation substantially.

Thanks for another great session, thanks for the heat too...

Tight pillar? KStar has the solution. You just have to find a few that help and DO THEM! No days off.

Tuesday, December 7, 2010

Monday, December 6 'Snatch/WBS/K2E'

Another great day at CFSF. This session would be pretty difficult to get at the globo gym without med balls and bumper plates. You'd be thrown out for dropping the bar, or throwing anything heavy you could throw at the wall... Either way, I am glad CFSF exists. It is where we are free to throw, jump, climb, squat, pull, and push, and there's CHALK! The chalk was the first thing that was removed from the globo gym, just before the signs went up, asking that the bars and dumbbells stay in their respective areas... CrossFit, as a concept just may be too much for some people to wrap their heads around, I'll concede. But the functionality, the variance, and the enjoyment received from being literally almost destroyed by a wod is tremendous. Only a dickhead couldn't like this stuff...

21-18-15-12-9 reps:
Power snatch
Wall ball shots
Knees to elbows

Eric- 115#  25:52
Bart- 75#  27:43
LaRunda- 35#  21:00
T- 105#  20:50

Another great session Eric! Going as prescribed at 115 pounds. Bart, LaRunda- really great session you guys. You are SNATCHING! The grandaddy of all lifts. Lisa P- Keep up the awesome work. You are able to do quite a bit of what used to be problematic for you.

Olympic lifting for reps is a total gasser. However, these sessions give us plenty of opportunities to find our  hips and get them fully involved, and to make sure that we are patient for triple extension, getting that acceleration around mid-thigh, then blasting into the high pull, followed by a violent, but smooth external rotation as the bar flies overhead into that active shoulder, locked out position.

WE ARE SNATCHING. We are getting better, stronger, and faster while we are doing it. We are also having fun while all this is happening. Pretty cool, huh? Think of all the skills you have learned since coming to CFSF. Just think of the skills you will learn by this time next year. Thanks Coach! Thanks to CFHQ and thanks to you guys at CFSF who make all this possible.


Monday, December 6, 2010

Snatch Instruction, Burgener

Coach Burgener On Power Snatch

Saturday, December 4 'Clean/Bench/OH squat'

Aside from the different exercises, this was like the CF Total. Start light and work up to a 1 rep max. We had some really nice lifts, and are still making great progress on the fundamentals of lifting, fine tuning, finding hips, and timing. With no rush, there was plenty of practice by the time we got down to the one's.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

                 Clean    Bench   OH squat   Total
Todd-        200#     300#      155#        655
Tammy-      95#       90#        65#         255
Sharon-      80#       100#      65#         245
T-              170#      205#     155#       530

This was a great session. Thanks for the strong efforts and total focus on the basics of these lifts. Above all the need for core stability, or MLS... Standby for Monday.

Friday, December 3 'Tabata'

The CFHQ wod reminded me of when CFSF first started rolling in that there were quite a few mainsite sessions that we just could not do because we had not learned any of the skills necessary. We were novices. Now that we have a much larger skills base, we are getting the mainsite wod's, until this session popped up. It throws us right back into the novice category and reminds us of just how much we still have to learn.

We took the opportunity to practice some of the exercises from the mainsite session, but we turned the session into a Tabata, and had a real blast after. With nine exercises to choose from there was something that you liked and something that gasses as well. Anytime we have options I am reminded of the fire-breathers that we have had with us in the past that always chose all options. Or in this case all nine...

Thanks for the fun, the fuel.


Friday, December 3, 2010

Thursday, December 2 'Row/Thrusters'

Anytime I see thrusters on the schedule I get tingly all over. Excitement? Fear? A strange combination of both, actually. How about you? Love 'em, or leave 'em- which would you choose? After all, its just seven reps, right?

5 rounds:
500m row
135 pound Thruster, 7 reps

Eric- Rx  20:42
Matt- 95  16:59
Emilee- 75 (3)  15:10
Tammy- 75 (3)  14:07
Teresa- 80  25:54
Sharon- 55  25:51
T- 115  20:30

GREAT SESSION ERIC! From the pistols in the warm-up, to the thrusters in the wod- well done. Also great job Teresa! Holding up the night crew for props. Thanks. Lisa P you just keep on gettin' betta. Your hard work is evident from squats to presses. Super fast time Matt, with good thrusters too.

Can you imagine how more flexibility through the shoulders and hips can actually make performing thrusters easier? Flexibility allows for more linear movement, which is most efficient for thrusters, not to mention the added benefit of a more stable, well aligned overhead position.

Standby for Friday. Thanks for all the terric efforts. Great fuel.

Sometimes you're the hammer. Sometimes you're the nail. CFSF

Thursday, December 2, 2010


WOD demo from CrossFit Atlanta:


Just over half way through this video, pay attention to the trainer on the rings. Crazy stuff....

Wednesday, December 1, 2010

Character and Failure

I know three things about character for certain:

I know it when I see it.

I'm motivated by the individuals who have it.

CrossFit builds it.

The presence of one person in the room who never misses a repetition imposes an implicit expectation on everyone else to do the same. If an athlete finishes first and stays around to support those finishing last, everyone in between will also feel responsible to do so. In this sense, character has gravity. It becomes much more than the individual and begins to snowball into something far greater (anchors and magnets...).

CrossFit is an avalanche. It  takes a lot of mettle to throw your hat into the ring and risk failure in front of your peers, but the example of one, or two, willing to lay it on the line eases that burden considerably. Those are the people I respect the most. This kind of perspective in the fitness community inspires people to be better than they otherwise would be. They begin to expect from themselves the same level of confidence, toughness, honesty, humility, and purpose they see in the leaders around them.

Failure leads to success. Get comfortable with that. If you're not failing, you're not getting better. If you're not getting better, you're getting worse. This is the SAID principle: specific adaptation to imposed demand. It means your body will only adapt to the exact demands you place upon it, and it will only do so until it meets those demands comfortably. As soon as the work can be done with ease, your body will stop adapting. Therefore, the only way to improve is to continue to fail.

Too often, people claim to seek improvement yet continually pick and choose WODs based on their perceived capacity to succeed. This blatantly illogical decison is the symptom of a very common disease: fear. People are so afraid to fail. This fact, combined with the knowledge that failure is essential to our ultimate success, makes this fear one of the toughest paradoxes for our psyche to overcome.

How do we conquer this phenomenon? We have to celebrate failure, and embrace the suck. We have to know that  unless we succeed in finding our limits during the course of a workout, we didn't succeed at all. Rather than focusing on the competition with other athletes, we must seek to realize the individual potential for failure in every session, and then, when we really need it, when you're just about to quit, and when you've been pressed to the brink of failure and can't take any more, then we use the abilities, and the fuel of those around us to will ourselves to the next step. That's when the community leans on itself, pushes collective limits and builds itself stronger than before.

Fitness requires failure. This process involves levels of intensity that most are uncomfortable with, but absolutely necessary. If you're not outside you're comfort zone, you're not going to improve. And if you're not going to improve what exactly are you doing?

CFJ 11/10

Tuesday, November 30 'Thompson'

When I hear the word Thompson, I think of a Tommy gun. From now on, when I hear the word Thompson, for some reason, squatting will come to mind.... Another hero workout, this one delivered for real.

10 rounds:
15 ft. rope climb
95 pound back squat, 29 reps
Farmer's walk, 10 meters

Matt- 95# squat/95# farmer's walk- 48:02
Tammy- 65# squat/53#KB farmer's walk (5)- 20:57

Sorry about the lunch SNAFU. You guys really missed a good lung burn. Matt, Tammy- HOOYAH! Well done. This was a long, grinding session that seemed to go on, and on. However, we had great rope climbs, and squats.

This session is named for US Army Captain David J. Thompson, 39, killed on January 29, 2010 in the Wardak Provence, Afghanistan.

Wednesday is a rest day. Use your off time wisely. Thanks for the terrific efforts today, and every day.

Don't use a machine- Become one. CFSF


Monday, November 29 'Run: Descending'

This was a fun little run. Which of the four legs felt heaviest for you? Did you finish strong, or just get done?

1600m run
3 minute rest
1200m run
2 minute rest
800m run
1 minute rest
400m run
                     1600     1200     800     400     Tot.
Eric-              8:20      6:06      4:06    1:52    26:27
Bart-              8:20     6:33      4:36    1:54    27:03
LaRunda-      9:58      8:21      5:31    2:40    32:56
Emilee-         10:45     7:03      5:14    2:37    31:39
Lisa P-          12:55    9:57      6:36     3:05   37:53
Todd-           8:32      5:50      4:12     1:46    25:40
Matt-            7:06      5:31      3:35     1:43    23:15
Sharon-         13:15   9:44      6:21      2:55   32:15
Casey-          8:55      6:45     4:41      1:52    28:23


Sunday, November 28, 2010

Sunday, November 28 'Heavy Tabata'

After being off for a few days it was great to get back to CFSF, and what better workout to get back groovin' to than a TABATA? We have seen many different TABATAS, but this is the first time that I can remember a LOADED TABATA- Loved it.

Pull-ups 30 pounds
Squats 45 pounds
Dips 30 pounds
Deadlifts 165#/115#

Casey- 4/7/2/5 = 18
Tammy- 3/12/4/4 = 24
T- 4/8/4/6 = 22

Eight intervals of :20 work and :10 rest, fewest number of reps in any of the eight intervals are recorded. At least there was a one minute rest between exercises... My heart was beating in my ears, and all I could smell was turkey... I didn't even want to score this one, so thanks Madman for keeping us on track.

Teresa opted to do 'Jackie' from last week and nailed her with a 17:10.

Great job Tammy and Casey, who finished looking a little green around the gills. Hope you recovered.

How cruel are the CFHQ programmers, to actually have a loaded session after Thanksgiving- knowing we're all at least a pound or two heavier than we were before the holiday....... Standby for Monday.

Fun work, hard play. CFSF

OK guys... CFSF hopes that you all had a WONDERFUL Thanksgiving. Thankfully, IT'S OVER! We are back on schedule right up until Christmas. Did you check out the mobility blog over the break? Get any for yourself ?  Hope so. This video is a great little demo of the hollow rock. If your lower abs are weak, you will CLUNK, not rock. This will be part of Monday's warm-up. See you then.

Wednesday, November 24, 2010

Tuesday, November 23, 2010

Monday, November 22 'Push-Press'

The Push-Press is one of the most functional movements we perform. We see it quite often in the "outside the gym" world. Inside the gym and outside the gym are two very different concepts. Only CrossFit transfers from inside the gym to outside of the gym seamlessly, as globo gyms and other programs cannot, even should they desire to, translate into real world movements. That is the essence of CrossFit- measureable increase in GPP, overall strength, and mental toughness that only it can deliver.

Push-Press 3-3-3-3-3-3-3
Eric- 185
Bart- 155
LaRunda- 80
Scott- 170
Tammy- 85
Matt- 145
Sharon- 90
Casey- 165
Lisa P- 70
T- 165

Great lifts everyone! One or two reps is manageable, that third rep becomes a problem for many. We had a few things we were working on, a few things we wanted to see during the lifts such as timing, patience, STABILITY,  mid-line stablization, and a rock solid overhead. EVERYONE is displaying these good traits.

Nice lifts LaRunda, Sharon, Tammy, and Lisa. Super strong session Eric, and Scott. Madman, not so big a jump next time, huh? Going from 165# to 185# on the last set is a big jump. That third rep becomes elusive, and can resemble snipe when we jump to high too soon, or too late. The three rep session and the one rep sessions are so very different in the requirements they demand.

Tuesday is a rest day, not a day off. Let's be sure and get some mobility for those tight pillar muscles and girdles. Your body will thank you, and your performance can only improve with greater ranges of motion and flexibility. Wednesday we'll meet at lunch only, off Thanksgiving and black Friday. Saturday is a rest day, so our next workout will be Sunday, 12:30. You know the mobilities- USE THEM OVER THE BREAK! Come back not only fully recovered, but more flexible too.

CFSF wishes everyone a happy Thanksgiving, and thanks for choosing us, making CFSF the greatest place to train in Calhoun County.

Monday, November 22, 2010

I am back from the Mobility Cert. in Atlanta. It was a great time full of really good information. You can bank on seeing some of these incorporated into our workout sessions. It might include foam rolling, or using the rubber bands, one of the "pain balls", or it might look a little like some of the active hip and shoulder mobility we are doing now. Either way, these will greatly add to our performance and comfort. The time it will take to work on one or two every day is so well worth it.

This is Thanksgiving week, and we are taking Thursday, and Friday off. We'll roll Wednesday at lunchtime only. Saturday is a rest day, so we'll pick up the normal schedule with Day 1 on Sunday at 12:30

Beat you like you stole something... CFSF

Friday, November 19, 2010

While the deputy walks on hard nails
  the preacher rides a mount.
But nothing really matters much
  it's doom alone that counts.
And the one-eyed undertaker
  he blows a futile horn.
"Come in" she said, "I'll give you shelter from the storm."

Joey Pritchett
Great job on getting your first muscle-up Eric!
The Burgener Warm-up (Snatch)

Watch this video until you have the movements committed to memory. Watch ankles, knees, hips, core, shoulders, and elbows- over and over. This is a great tool, and you can bank on seeing it more frequently either in the warm-up or as a cash out.

Thursday, November 18 'Hang power clean'

The second session of the week from the hang position... My grip was almost gone by the end. However, the hang power clean is a great movement that relies on an even stronger hip contribution than from the ground. Did you experiment with your dip? Starting at the top, extended, or the bottom of the dip is the issue.

Hang Power Clean 3-3-3-3-3-3-3

Eric- 185
Bart- 125
LaRunda- 70
Matt- 145
Teresa- 105
Emilee- 100
Lisa P- 65
Casey- 205
T- 155

Great cleans Madman and Eric. You guys are STRONG! Great session EVERYONE- The HPC's all looked good. Aside from the interesting dip, we had good drives, and nice fast elbow flips under the bars. A few people still need to work on staying patient for triple extension, and making sure they do not have loopy lifts. We have talked about the corrections, and drills for both- don't hesitate to grab a PVC or the 35# bar and practice.

Friday is a rest day, not a day off- and CFSF will be closed this weekend. That does NOT mean no work... Just nothing going on at CFSF. Check out the mobility blog and find a few things that you can do over the weekend. No days off... Thanks for all the great efforts, and thanks for the fuel.

Better than yesterday- CFSF

Thursday, November 18, 2010

Mike Burgener: Coaching The Hang Power Clean

Wednesday, November 17 'Static'

I have been PT'd all my life. The instructors invariably would descend into the hell of static holds, either on dips, pull-ups, or push-ups. The L-sit, squat, and the handstand holds are new twists on some staple CF exercises. All and all, this was one of the funnest, freshest, and challenging sessions in a long time.

20:00 AMRAP
:30 handstand hold
:30 squat hold
:30 chin over the bar hold
:30 L-sit hold

Eric- 6 + :07 handstand
Bart- 6 + :30 squat
Larunda- 6 + :20 squats
Matt- 6 + :20 L-sit
Scott- 5 + :10 chin over bar
Tammy- 4 + :25 squat
Sharon- 6
Casey- 5
T- 6 + :30 squat

Really great session everyone. This was an interesting format. Did you like it? Which of the four exercises pounded you? For me, the chin over the bar was the most difficult, with the L-sit close behind. The handstand, and squat holds actually felt ok, especially toward the end.

Thanks for another great day of training and conditioning at CFSF.

Wednesday, November 17, 2010

Tuesday, November 16 'Snatch'

Who doesn't just love a good snatch? A thing of beauty that requires tons of practice to get that "click" that lets us know we are moving smoothly and efficiently. When it "clicks", you know it. You feel it. Hopefully, the skill transfer exercises that we have used to develop the snatch: pressing snatch balance, heaving snatch balance, and snatch balance- not to mention the Burgener, and overhead squatting all come into play.

We observed some really funky dips on the CFHQ mainsite, and I have thought a lot about what is happening. The dip we have practiced is what we have as reference. We know that linear movement is more efficient than non linear movement, but if this guy is getting the hip power needed to get serious loads going- he's doing something right. The dip we see performed is an unconventional dip, but is it incorrect- or just different? What would Coach Burgener say about it? When you watch the video link of Sage performing the hang power snatch, notice the linear movement she displays while dipping.

Remember the three things that will help us keep getting comfortable with the snatch: practice, practice, and practice. Use the PVC anytime you want and practice the skill transfer exercises. Here is another skill transfer sequence:

1. Muscle snatch, 1 rep
2. Overhead squat, 1 rep
3. Snatch blance, 1 rep
4. Sots press, 1 rep

Keep practicing, become more flexible, learn the progressions well. O-lifts are fun, super challenging, and very effective strength builders.

Monday, November 15, 2010

Sunday, November 14 'Deadly 400's'

Another relatively short AMRAP that includes running 400's means I'm spending most of my time on the road. I just love running. How about you? Where did you get nailed? The runs, or the deads? Both?

12:00 AMRAP
400m run
4 deadlifts

Todd- 305#  4 + 100m
Casey- 295#  4
Scott- 235#  4
T- 255#  3 + 400m

Great job guys! Solid deads. No crappy soft stuff. Nice set-ups, nice pulls, good finishes. The deadlift is a super potent exercise that can help us in more than one way. Have you gotten some deadlifts with a snatch grip? If not, practice this as it is a great transfer tool for the snatch. Don't use it with a weight you couldn't snatch, just do it with snatchable loads. This is the first pull. Although they finish quite differently, they begin very similarly.

Monday is a rest day. Check the mobility wod and get some relaxing work in. Stretch, recover. Thanks for another great day of training and conditioning at CFSF.
Doing the uncommon uncommonly well- CFSF

Saturday, November 13, 2010

Saturday, November 13 'Blake'

This must have been an impressive guy. This is an impressive session. A long session that pounded the legs back to back, then pounded the shoulders back to back. I loved it.

4 rounds:
100 ft. overhead lunges
30 box jumps
20 WBS

Sharon- 15# 15" 16# (2) 18:27
Todd- 45#  20"  20#  30:45
Tammy- 15#  20"  16#  32:59
T- 45#  24"  20#  33:08

Great job you guys. Thanks to Todd, who had more confidence in me than I had. The plan was to go with a  25# plate, maybe 35# until Todd motivated me to go with 45#. That was a much better workout that ended up hammering me.

This session is named in honor of USN Senior Chief Cryptologic Technician David Blake McLendon, 30 assigned to the Naval Special Warfare Group 2 Support Activity. McLendon was killed in a helicopter crash in the Zabul provence of Afghanistan, September 21, 2010.

Standby for Sunday, 12:30. You know you like it, you know it's good for you, so come get some. CFSF

Get some mobility too!

Friday, November 12, 'Nancy'

The couplets can be deadly. 'Nancy' is proof. Legs feel like lead by that last round, shoulders, traps, wrists all ready to throw in the towel. Yet we finish, maybe not as fast as some, but we all finish strong.

5 rounds:
400m run
Overhead squat, 15 reps

Eric- Rx  22:49
Dustin- Rx  22:50
Bart- 75 (FS)  20:50
LaRunda- 55 (FS) {3}  23:11
Scott- 65  23:52
Tammy- 35  21:20
Matt- 35  16:45
Sharon- 35  30:51
Casey- 135 (BS)  21:35
T- 75  20:48

The prescription for this session is 95#. Great job Eric, and Dustin. You guys are killing it. Nice job Matt- first workout that included overhead squats. Your efforts have paid off well. Bart- keep up the great work. You and LaRunda are groovin' down the intensity highway of discomfort. Great job everyone, 'Nancy' has a hairy back and she's as mad as hell at us. But not today. Today we got her.

Thanks for all the great efforts, and fun times. The pain is worth it. Come find your intensity. We have it.


Thursday, November 11, 2010

Wednesday, November 10 'HSPU/KB swing/GHD sit-up'

Another AMRAP, this time just eight minutes, great. Looks fun, but packs a serious punch. This was a really good session. Manageable numbers, good exercises, how does it kick ass so brutally?

8:00 AMRAP
8 KB swings
12 GHD sit-ups

Eric- Rx  6
Alice Ann- 30  4 + 19 sit-ups
David- 53  5 + 6 KB swings
Emilee- 35  5 + 4 KB swings
Lisa- 30  4
Sharon- 35  3 + 8 KB swings
T- Rx  5 + 4 HSPU

Does the 70 pound kettlebell still feel like 80 pounds to you? Me neither. It gets lighter each time I use it. Still a gas monster, but not as scary as once before.

Maybe the next big purchase could be another GHD. Luckily only a few people from both the day crew and the night crew used the GHD, for everyone else, we substituted 24 abmat sit-ups for the 12 GHD sit-ups. The GHD sit-up requires practice, and as a benchmark, we like to see 50 unbroken abmat sit-ups before you begin training on the GHD.

Thursday is a rest day, but not an off day. Use your time wisely, do something that will help your body feel better, and perform better. It takes very little time. Check out the mobility wod and experiment. Thanks for all the terrific efforts. Great fuel.

Citius, altius, fortius

Wednesday, November 10, 2010

Tuesday, November 9 'OSquat/FSquat/BSquat'

The squat is the grandaddy of all movements, one of the most functional we perform. We have been squatting all our lives, however, from the use of chairs, and through deconditioning, we lose the ability to squat effectively, butt to ground. Our spinal column is under stress when we sit in a chair. When we sit in improper positions, the spine is under even more stress. A good squat, combined with added flexibility is often the cure...

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
                        OS    FS    BS
Alice Ann         65     80     100
LaRunda           X     80     100
Eric                 155   235    275
Dustin             165   235    275
David               X     155    155
Scott               115   185     X
Matt                 X     175    205
Tammy            65      X      135
Sharon             65    100    120
Emilee              75    105    120
Teresa              75    135    135
Casey              155   245    275
T                     130   185    225

Great squats everyone. Solid base from which to keep growing. The last time we squatted was October 8. We did the front squat. Everyone that rolled then increased load this session. The last time we saw back squats was May 24, and everyone increased from that session too. CrossFit works!

Super strong lifts Eric, Dustin, Teresa, and Madman... You are STRONG! The increases you all have made in work capacity, and overall strength is off the chart. Keep up the great work.

We take squatting at face value, very rarely seeing it as the full body potentiator that it is. It is complex and requires excellent motor skills as well as flexibility to be performed correctly under load. The front squat is most functional, the back squat most productive (for most people), and the overhead squat is perhaps one of the toughest movements we perform. The overhead squat indiscriminately exposes strength and flexibility faults. There is no room for error. The only way to perform it correctly is to be able to demonstrate a high level of both strength and flexibility.

When you are performing airsquats as part of a warm up, perform them perfectly. Focus on the cues you've heard, focus on everything that makes a good squat good. Don't just get to the next exercise. Take some time on your squats and get them perfect.

Tuesday, November 9, 2010

Monday, November 8 'KB/WBS/pull-ups'

This was another great session that CFHQ threw our way. A few people recognized this little gem as we have seen it before. Only the rep scheme was different. This is a potent triplet that leaves us totally gassed by the end. The plan was to go unbroken as long as possible. The plan fell apart early....

Three rounds:
30 KB swings
25 WBS
20 pull-ups

Eric- Rx  15:36
Dustin- Rx  17:03
LaRunda- 30 (2)  20:00
Tammy- 35  20:55
David- 35  14:45
Bart- Rx  16:50
Matt- 35  17:45
Scott- 35 (2)  10:33
Todd- Rx  15:02
Sharon- 35  19:19
Emilee- 35  19:05
Lisa- 30  11:44
Casey- Rx  16:06
T- Rx  13:30

Great session everyone. How about those wall balls? Any better? If not, no worries, we'll see them in the future and you will have plenty of opportunities to embrace them. The prescribed weight was 1.5 pood, or a 53 pound kettlebell. The guys all went with a 20# med ball, the girls used the 16# for the WBS.

When did you catch your breath on this one? Did you have to take any big walks away? The longer the rest, the more difficult it is to get going again. Short rests, like the ones we get moving from one exercise to the next are usually sufficient to keep us from taking that long walk, but not all the time. How you rest, and when you rest determines how comfortable you are and is determined by how comfortable you are. Don't look for recovery, or anything near it. Instead, take as short a rest as possible (:10 seconds or less) and keep moving. Rest just long enough to let your HR drop a bit, and get a few nice deep breaths. You will feel the urge to stop much less frequently by pushing past this uncomfortable feeling.

Tuesday is next. Don't miss it. Thanks for the great efforts, the great fuel.

Monday, November 8, 2010

Saturday, November 6 'DB thrusters/Rope climb'

This session looked benign on the board, we know what this means... But wait- just nine reps? Compared to the 'Lumberjack' session that had us cranking out twenty reps, nine reps is a breeze, right? This is the same feeling the surfer gets when he see's the shark, but decides to stay in the water because the surfing is just too hot to leave...

12:00 AMRAP
9 DB thrusters
15 ft. rope climb, 1 ascent

Sharon- 20#  6 + 9 thrusters
Todd- Rx   7
T- 30#  7 + 9 thrusters

This was a great little couplet. The reps and the time were perfectly matched to deliver, and it did. The good news is that the ropes are getting broken in nicely. They are half as rough as they were, so keep hitting those climbs.

Check out the mobility wod, remember that CFSF has balls of pain, so incorporate their use in a warm-up or part of a cool-down EVERY DAY you are at CFSF. At the least, use the foam rollers to roll out the tightness through the entire posterior chain... Take care of your gear, and your gear takes care of you.

Saturday, November 6, 2010

Friday, November 5 'Lumberjack 20'

Considering that this was a "one and done" kinda session, it brutalized us. We have no better motivation than the motivation we had to finish this though. Hero sessions are incredible. During the toughest moments of these sessions, I am reminded of the sacrifices these people and their families have made, then things don't seem so bad at all...

'Lumberjack 20'
20 deadlifts
400m run
20 KB swings
400m run
20 overhead squats
400m run
20 burpee's
400m run
20 pull-ups
400m run
20 box jumps
400m run
20 DB cleans
400m run

Eric- 225/70/85/20"/40   30:20
Dustin- 225/53/85/24"/40   30:51
Bart- 135/53/85 fs/20"/30   30:45
David- 145/53/85 fs/20"/25   28:09
Emilee- 85/35/45 (finished at pull-ups)   22:03
Tammy- 115/35/55/20"/20   38:19
Teresa- 115/35/55/20"/15   38:19
Sharon- 115/35/45/20"/15   48:31
Casey- 275/70/95/24"/40   36:10
T- 215/70/75/24"/35   31:12

This session was perhaps, one of the most difficult we have ever seen at CFSF. Great job on getting this one booked. Which exercises did you find most difficult? Did you get anything unbroken? Twenty reps is a perfect number for this session, although when you're getting hammered, it takes a lot of effort to get to twenty.

David had the fastest time, and the Madman moved the most weight... Just think if we could mash you  together into one incredible athlete, then we could send you to the Games, and you'd WIN! Great job Tammy, and Teresa. That friendly competition makes you ALL better athletes, and hey, I bet you hardly noticed that extra weight. ITC-D, you guys, as usual, are kicking ass. Em, you are going to have to ditch out a little earlier, or roll at night to get these long grinds. Sharon, way to hang tough.

We finally have some cold weather! We have waited patiently for the summer to turn into fall. We almost got it. It seems to be winter now. We have run in the rain, snow, now sleet. The lunch crew got a good dose of sleet that only added to their misery. Great job on toughing out a driving sleet storm in shorts and T-shirts you guys. No wonder you were all faster...

Did you watch the 69kg snatch video?  Did you notice the incredible depth these athletes are getting? The active shoulders? THAT is why flexibility is so crucial to our training. Take time to stretch, and get some mobility, or pre-hab in. It will make you a much better athlete, keep you more comfortable, and you might meet some grody little places that live in your body that require expulsion.

Standby for Saturday 0900. This session looks fun. No really.  Also, repeat this out loud as you read it: I love dumbbell cleans, I love dumbbell cleans, I love dumbbell cleans. First step in embracing the suck.

Thanks for all the strong efforts. Very good fuel. Thanks again for making CFSF the absolute best place to suffer towards elite fitness. Not everyone has the minerals that you ALL have, otherwise you wouldn't be able to do what you're doing at CFSF, and getting better, stronger, and faster every week.

Our warm-up is their workout- CFSF

Wednesday, November 3, 2010

Tuesday, November 2 'Barbara'

The last time we got to play with 'Barbara' was in April, in the old place. It was good to see her again as she is a CFSF favorite. 'Barbara' is an interval workout, and the length of the recovery allows us to maintain intensity through all five rounds. Did you go unbroken?

5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:00 minute rest between rounds


Eric- 40:03              40:56
Bart- 40:18              41:53
Todd- 38:15
David-  37:10
Chris- 38:35
Casey- 39:20           39:45
T- 34:00                  33:40
Tammy- (3) 23:51
Matt- (4)  37:00
Lisa- (1) 11:00

Great session everyone. Nice time drops from the last run. Where did you start to get fatigued and see that wall begin to pop up? The fourth round was most difficult for me. Had to take a few extra breaths before beginning the next exercise. Did any one exercise beat you down? For me, the squats got increasingly more difficult with each round, even with the "getting done" energy we feel as we close in on the finish.

We had a visit from Chris, who is workout buddies with Sean. I hope their gym is tough enough to contain these guys, as they are both monster killers. Welcome to CFSF Chris, our gym is your gym.

The balls of pain are here. They are wonderful. They bring the pain face with them. Begin to get familiar with these guys, as they are most effective for mobilization of the grody, tight, uncomfortable places in our bodies.

Wednesday is a rest day. Take some time and get some mobility, pre-hab, or long stretching in. No days off. Thanks for all the great efforts in getting 'Barbara'. She's a gem, but had to go. Standby for Thursday.

CFSF- endorphins served up daily.

Tuesday, November 2, 2010

Monday, November 1 'MU/HSPU/Casey Fairbanks'

OK, who knew gymnastics could be so cool? These gymnasts are freeeking strong, and flexible. Just think about those attributes applied to the other facets of CrossFit... Should have been doing gymnastics more, huh?

5 rounds:
3 muscle-up handstand (ring) push-up
10 burpee-pull-ups

Eric- 1  13:56
Bart- 1  14:59
Matt- 1  18:47
Sharon- 1 (3)  13:29
Scott- 1  17:13
LaRunda- 1 (3)  14:24
Todd- 2  22:46
T- 1  16:03

We had options today. Considering that nobody at CFSF can perform a ring handstand push-up, we substituted the regular HSPU. The official scale from CFHQ was 7 muscle-ups, and 12 HSPU for every one muscle-up ring HSPU.

Option 1 was 3 regular muscle-ups, and 3 HSPU for every one MU/ring HSPU. Option 2 was to stay with the original scale. Only one person stuck to the original scale- Todd. Hooyah. Great job. A mutant in training.

Practice the muscle-ups every chance you get. IF the warm-up calls for pull-ups, perform them on the rings. Cash out with MU practice. It will not happen without concerted efforts. Get the false grip, or get the strong ass kip that gets you above the rings. Whichever works best for you.

We are playing with an old friend from the neighborhood Tuesday, and it is gonna be a blast. Don't miss it. Thanks for all the great efforts- more great fuel.

Monday, November 1, 2010

Sunday, October 31 '30 C+J'

At prescription, this session is a monster, scaled isn't much better. Tons of intensity crammed into a pretty short, and sweet workout. Definitely not a good day to forget hips. Their contribution was HUGE, and could be the difference between struggling, and really struggling needlessly.

30 Clean + Jerks

Todd- Rx  13:59
Sharon- 55  10:05
T- 125  11:25

Great session Todd! The prescription for this was 155 pounds, and you nailed it. This Grace-like monster defines discomfort. As far as I know, we (the CF community) are the only people doing O-lifts for extended reps, and they are gassers.

Anaerobic work performed aerobically can brutalize the fittest. Its then that we need to focus on hip contribution, and patience for triple extension, with superfast elbow flips, then back on those heels.

Monday is a mother grabber. Be there for the fun. At least we'll have nice weather....

Take some time and build up to ten minutes stretching each leg and hips over the day. You will be ready to roll, feeling lots better, before you know it.

"Flat on your back in twenty minutes or less- guaranteed."

Friday, October 29 'WBS/GHD sit-up/back ext'

This session is a core killer. From the rock bottom position in the wall ball shots, to the GHD sit-ups, cores were hit hard. How about the WBS? Any better? I think so...

20:00 AMRAP
10 WBS
10 GHD sit-ups
10 back extensions

Eric- 12 + 5 GHD sit-ups
Alice Ann- 7 + 10 sit-ups
Dustin- 10 + 9 GHD sit-ups
Bart- 11
LaRunda- 8
Tammy- 10 + 10 WBS
Casey- 10 + 10 GHD sit-ups
Sharon- 8
T- 13

We substituted 20 abmat sit-ups for 10 GHD sit-ups for the people who have not learned the GHD sit-up, or just got jammed up. How are your abs feeling? The GHD sit-up baffles exercise physiologists because the abs are not directly activated, but rather they provide support indirectly. Yet their contribution is profound, as we can attest to.

Saturday is a rest day. Enjoy your time off, but remember there are no days off. Get some of the good stuff. You know what the good stuff is....

Thanks for all the great efforts today, and the whole week. Thanks again for making CFSF the coolest place to be and train- endorphins served up daily.

Friday, October 29, 2010

Thursday, October 28 '5k run'

Does it seem to anyone else that we have been running 5k's a lot lately? Long, monochromatic sessions have never been on my list of favs, but they do show change over time. The last time we ran a 5k was July 28, the weather was much nicer now than it was then, and we had some really good time drops.

5k run
Eric- 27:45                 29:15
Alice Ann- (2k) 31:30
David- 18:53
Todd- 26:29               28:35
Scott- 29:37               30:58
Tammy- (2.5 mi) 29:12
Teresa- 37:10             46:25
Sharon- 50:43            57:01
Casey- 31:06              34:28
Bart- 33:00
LaRunda- 37:05
T- 31:38                     31:22

Great run everyone! Everybody dropped time from last run, and for some people huge amounts of time were dropped. That may have a little to do with the weather, but mostly due to the fact that we are becoming better runners. This is the third 5k we've run since the end of summer, we had one that was book ended with some other fun stuff in the 'Severin' session that actually felt better for me than this one...

Super fast run David- we should have had you carry a sandbag or something to even out the playing field. Thoughts are with Burly Girl as she recovers from a nasty respiratory bug. The bug has no chance. She is much tougher.

Friday is next. Be ready to roll! Thanks for all the great efforts. You all make CFSF the best place to suffer.

Take some time to relax and stretch the posterior chain, and hips today. Your body will thank you tomorrow.

Thursday, October 28, 2010

Wednesday, October 27 'Squat snatch/ring dips/K2E'

This session looked sketchy on the board, which almost reassured me, however upon starting the workout things went really well. Felt good about the squat snatch, when it's clicking- it clicks nicely. How did you feel about the session? Did any one exercise gas you? Combination of the three? How about your snatch- are you getting more comfortable with it?

20:00 AMRAP:

Squat snatch, 10 reps
10 ring dips
10 knees to elbows

Scott- 65  5 + 1 snatch
Bart- 45  5
David- 45  5 + 5 snatch
Tammy- 35  3 + 4 snatch
Dustin- 95  5 + 2 snatch
Teresa- 45  4 + 6 snatch
Sharon- 35  4 + 5 snatch
Lisa- (mod) 14
Travis- 75  5
Jason- 75  7
T- 75  5

Great session Dustin! This was a monster session, at prescription- brutal. 95 pound squat snatch, ring dip, then K2E? Wheeew. We had one person get the squat snatch as prescribed, a few people got the ring dips, but nobody got the whole thing as prescribed. Another part of CFSF that is great- scalable to everyone's level of conditioning.

We had a visit from Travis, and Jason, a couple of good guys in town training at McClellan. Welcome to CFSF. Our gym is your gym.

If you had difficulty with the squat snatch, get some overhead squatting practice, as well as power snatch, then hang squat snatch. When each movement is more comfortable, begin practicing the squat snatch. This is another area that flexibility can improve tremendously. Tight hams? Good luck getting low without compromising that good lumbar curve. Tight shoulders? Bad recipe for anything overhead. Remember that the more flexible we are the better these positions will be. Bad platform- bad lift, good platform- much better chance for a good lift. That simple.

Thanks for the great efforts today. Good fuel. Standby for Thursday. This Friday is the last Friday of the month. We are going to have fun after the night sessions, so come by CFSF and enjoy.

Get some mobility work in over the day. Minute by minute, it takes very little time with huge payoffs.

Tuesday, October 26, 2010

Training the Muscle-up Transition

Now that the rings are in place, take every opportunity you have to practice muscle-ups. This is a great video that discusses a good transition exercise to learn and practice. GET SOME!

Training the Muscle-up Transition

Monday, October 25 'C+J Cindy'

We have had some session mash-ups in the past, but this one was one we've never seen before. How did you like the combination? I thought it was great. One clean and jerk added to a known gasser can only equal more fun...

'C+J Cindy'
10 rounds:
1 clean and jerk
5 pull-ups
10 push-ups
15 airsquats

Eric- 155   17:02
Dustin- 155  19:39
Bart- 95  16:52
David- 105  17:33
Todd- 155  18:57
Scott- 95  18:58
Casey- 155  19:15
LaRunda- 45  13:32
Lisa- (2) 55  11:00
Sharon- 65  23:57
Alice Ann- (3/6/9) 55  17:23
T- 135  19:34

Great lifts guys! How about those cleans? We talked about making sure a few things happen during the workout: We talked about making sure we stand up all the way, opening up the hips fully. We also talked about making sure our set-up was perfect each time, and we talked about getting that strong drive from the heels right up to the hips. Everyone hit the main points we wanted covered, but we still need work on fast elbow flips.

How about the jerk? How did you get that bar off the rack? We saw mostly splits, with a few push-jerks thrown in. Anybody lose the pinky on the way up? I did several times. Really gotta keep working that flexibility for the great rack.

Tuesday is a rest day, not a day off. Actually you may be able to get quite a lot accomplished on your day off training. Here's a challenge for you:  Build up to at least 5 minutes each leg, posterior chain flexibility over the day. Ten minutes is not a huge amount of time, and the benefits far outweigh the time costs for you. So, GET IT DONE! Add in some Kstar mobility and you're cooking with gas!

Thanks for the terrific efforts. Great fuel for us all to burn. Enjoy your rest day, see you Wednesday- READY TO ROLL!
Hit it hard, hit it fast, hit it again!

Monday, October 25, 2010

Sunday, October 24 'Deadlift/OH squat'

This little couplet is a monster in disguise. Held true to the "looks easy" theory. Deads get a lot of blood moving, then throwing a load overhead and squatting becomes dicey on a tired base. Both movements can expose strength, and flexibility shortcomings.

21, 15, 9 reps:
Overhead squat

Teresa- 115/45  15:07
Sharon- 115/35  16:07
Todd- 225/135-115-95  15:50
Casey- 225/95  9:33

The prescribed weight for the session was 225 for the deads, and 135 for the overhead squats. That is bigtime monster weight. Great job Todd, and Casey for getting the deads. Real good job Todd for fighting through the longest set at prescription. Remember, a lighter load allows for higher intensity. Intensity is our friend, we need it.

Great session David. You are doing great- you learned two complex movements, used them in a workout, and came back for more. HOOF*CKINYAH! Teresa, Sharon- great deadlifts! You are both locked on.

This was a good day at CFSF- thanks for that. Standby for Monday, and be ready to roll.

Saturday, October 23 'WBS/pull-ups'

Are the WBS getting more manageable? We have seen our share of them lately. They are potent...

7 rounds:
10 WBS
10 pull-ups

Todd- 7:57
David- 9:38
Bart- 8:47

Great session, guys. The wall ball shots all looked as if they were going well. Solid heels into solid hip drives that laucnched the ball off the rack. All good. Embrace the suck has pulled through once again as a great strategy.

What about the paleo based diet, and approach to exercise- makes a lot of sense, huh? We should all make efforts to become more like our caveman ancestors in our approach to life. Except we get all the benefits of a modern life that they never had.

Thanks for the strong efforts getting this one closed out. What better way to start the weekend?


Friday, October 22, 2010

With a little over an hour to go before tomorrow's wod pops up I find myself beginning to get nervous, but in a good way.  A little excited, maybe like when you went to the haunted house for the first time as a child. I love this feeling.

Thanks again Coach, thanks CFHQ, thanks to ALL the people who roll, and have rolled with us at CFSF...

Paleo in a Nutshell Part 3: Sunshine

Paleo in a Nutshell Part 1: Food

YouTube - Paleo in a Nutshell Part 2: Exercise

YouTube - Paleo in a Nutshell Part 2: Exercise

Thursday, October 21 'Bear crawl/broad jump'

Another deceivingly difficult session, this one held true to the "looks easy" theory as it appeared benign at first glance. This was a fun session...

Five rounds:
Bear crawl 100 ft.
Broad jump 100 ft.
Three burpee's every five broad jumps

Eric- 15:10
Dustin- 17:24
Bart- 17:56
Alice Ann- 20:50
Scott- 17:55
Sharon- (3) 10:00
Casey- 12:16

The Madman usually gets nailed by height, having to travel longer distances while lifting or squatting, so it was great to have a session that rewarded height. He made  the 100 ft. broad jumps in just under 10 jumps, giving him a nice advantage that he doesn't often get. Even though he could have stepped across the finish line he dropped and did the burpee's anyway. GREAT JOB MADMAN!

How did you negotiate the bear crawl? We saw some forward, sideways, and a few backward crawls. The combination of crawling, then jumping was brutal. A good lung burn, for sure.

HOOF*CKINYAH Tammy! Getting to the top of the rope is awesome, just remember that the MOST important part of rope climbing is to save enough energy to get back down safely.

Friday is a rest day, not an off day. Pre-hab, mobility, long stretching- anything that helps you recover, and feel better. Be ready for Saturday, 0900.

Thanks for all the great efforts required to get this session shut down. See you Saturday for more fun.

Thursday, October 21, 2010

They're up! Huge THANKS to Eric, Dustin, Bart, and everyone else who helped get the ropes and rings squared away. Now for the FUN stuff...

Wednesday, October 20 'Thrusters'

Front squats, then Thrusters? Don't question- just do. It went pretty well, all things considered. We had some really strong lifts. The Thruster is the epitome of "embrace the suck". The more we get, the better we feel about them.


Eric- 200
Dustin- 195
Bart- 135
Scott- 175
Lisa- 65
Sharon- 95
Teresa- 110
Casey- 180
T- 165

Super strong session Eric, and Dustin. You guys are killing it! Also, great lift Teresa. From the bar to 110 pounds is a big jump in strength since you've been rolling with us. OUTSTANDING! Everyone had good Thrusters with good form.

A long line of action against the normal force of gravity with a load plus bodyweight, the Thruster is one of the most profound accelerations possible. The movement works from full flexion to full extension at the ankle, knee, hip, shoulder, and arm. A real gasser of the first order.

Thursday is next. Be ready. We are going to have some fun like no other fun we've had yet.......

Thanks for letting CFSF deliver.

Wednesday, October 20, 2010

Tuesday, October 19 'Bulger'

This was a great session. Tons of volume however. How did you feel about the front squat? Did you have a good rack? It means everything!

10 rounds:
150m run
7 chest to bar pull-ups
7 front squat
7 handstand push-up

Eric- 115  31:11
Dustin- 95  31:36
Bart- 75  31:48
Alice Ann- (7) 45  22:32
Scott- (7)  24:35
Teresa- (5) 21:30
Lisa- (4)  45  22:00
Casey- Rx 37:41
T- 115  34:03

The prescribed weight for the front squats was 135 pounds. Only one person got it as prescribed- GREAT JOB Madman! If you had some difficulty holding the bar in a racked position, take some time and get those shoulders, and wrists more flexibile. Upper arm parallel to the ground is a good racked position, that allows our bodies to hold the load. Not our arms.

This session is named in honor of Canadian Forces Corporal Nicholas Bulger, killed in July, 2009 Zhari district, Afghanistan.

Standby for Wednesday, Day 2.  Thanks for all the great efforts it took to get this thing booked. Great fuel that got us through.
Do one thing a day that scares you. Do CrossFit!

Monday, October 18, 2010


The Wall Ball Shot is an extremely functional movement. Lately, where functional movements are discussed we see swiss balls and rubber bands, and trunk work. While surely of some value, this is not the type of functionality CrossFit is in pursuit of.

CrossFit see's the bulk of human movement as being comprised of a limited number of irreducible fundamental movements. These fundamental movements we call functional. They include, but are not limited to, squatting, deadlifting, cleaning, lunging/running/walking, jumping, throwing, climbing, and pressing.

This atomist, or functionalist view has us asking of every exercise "how universal is the motor recruitment pattern?"  When this litmus is applied to biking, and bench press the answer comes back, "not very." When we ask the same of running, and the push-press the answer comes back, "very."

The case for a potent neuroendocine response associated with many of the exercises that we've dubbed functional seems like a fairly straightforward argument. It is known that cleans, deads, and squats carry an inordinately large neuroendocrine response.

One example of a high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, is the Wall Ball exercise. This exercise is largely a front squat and push-press combination. The functionality of throwiing, or shooting an object from overhead and standing up is hopefully obvious.

We will use a med ball weighing between 14 and 20 pounds, aimed at an 8 to 10 foot target. The movement begins with a front squat and follows through to a push-press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is absorbed back into the squat. In its entirety the wall ball is quite simply a throw.

When performed each shot looks identical to the one before and after the ball's contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing techique are immense.

Here are the technique fundamentals:
--Each rep begins with a rock bottom squat
--Keep the elbows down and in
--Keep the ball low to the chest
--Don't let the ball obstruct view of target
--Launch with little finger roll and push
--Make ascending and descending movements the same
--Minimize breathing and ball contact noise
--Breath deeply and attempt to synchronize breathing to shot rate.

The wall ball drill is comprised of two highly functional classic weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.

Sunday, October 17, 2010

Sunday, October 17 'Forrest'

This must be a very special guy, because this is an extra special session. When it takes Graham Holmberg 32 minutes to finish, we know we are in for it.

3 rounds:
20 L-pull-ups
30 toes to bar
40 burpee's
800m run

Teresa- (1/2) 37:49
Casey- 59:30
T- 42:43

This was one of the toughest sessions ever on my hands. Just one more rep on the bars and I would have had severe rippage. As it is, I'm left with a few blisters. Nothing to complain about. On the contrary, we have a good life, rich with blessings for which we should be thankful, and grateful to people like Forrest Leamon, the hero for which today's session is named. These men have given the ultimate sacrifice so that we may have the lives we choose to live.

Monday is a rest day. Do the right thing. Your body will thank you.

A path with no obstacles leads nowhere...

Saturday, October 16 'CF Total'

This is the second 'CF Total' we have seen at 14th St., and it went really well. The last time was July 24th, and everyone that rolled then and now, increased their score.

CrossFit Total
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                         BS        P       Dead     Total
LaRunda-         115      70       130        315
Sharon-            135      80       205       420
T-                    225      130     295        650

The Total scores might not rise much, but they rise every time. Consistent growth. Great session LaRunda. Form is good on everything, just need continued fine tuning. Great deadlift Sharon! Remember when 100 pounds was the goal? Funny huh?

We can do anything with training, patience, and persistence. CrossFit is the proof. Look at the different movements, exercises, mobility, everything that we have learned over the past two years. Impressive. We have so much more to learn, practice and experience that we can never become bored, just better.


Friday, October 15 'HPC/burpees'

This session didn't look too scary on the board, which usually terrifies us. It turned out to be a really good session though. Did you find that huge hip contribution to the hang power clean? A strong hip drive is the difference between working hard, and working way too hard. How about that super fast elbow flip, do you have it?

3 rounds:
Hang Power Clean, 15 reps
15 burpee's

LaRunda- 45#  9:54
Tammy- 65#  13:36
Scott- 95#  11:45
Teresa- 65#  10:43
Bart- 115#  13:13
Casey- 135#  8:06
John- 45#  6:04
Sharon- 65#  14:48
T- 135#  11:37

Super session Madman! You were born to HPC. LaRunda, John- great job on getting a good start with the hang power clean. Gotta work on the wrist flexibility though, makes for a much easier, and efficient rack. Nice rack Tammy! Our fingers merely babysit the bar in the racked position.

Have you been reading up on the paleo diet? What do you think about it? Sounds pretty darn effective to me. Get informed.

Ready to lead, ready to follow- CFSF

Thursday, October 14, 2010

Wednesday, October 13 'WBS/MU'

This deadly little couplet wrecked us, but didn't finish us off... We came back strong and determined to kill this session. It took all of us to get it done. If you are still subbing out the pull-ups and dips for the muscle-ups, you are working way too hard. The muscle-up is within everyone's reach, if you are willing to put in the practice...

50 WBS
10 muscle-ups
40 WBS
8 muscle-ups
30 WBS
6 muscle-ups
20 WBS
4 muscle-ups
10 WBS
2 muscle-ups

Dustin- 17:40
Bart- 18:44
David- 19:09
Tammy- 16:42
Scott- 17:54
Casey- 18:44
T- 12:56
Emilee- 11:54
LaRunda- 12:21

Are the wall ball shots as difficult for you as they have been in the past? They are gassers, for sure, but if you can push past the overwhelming urge to stop you will find them lots easier. Stopping only delays the pain, and makes resuming work more difficult.

Muscle-ups, whether bar or ring, are completely doable. We can all get pretty good pull-ups and dips, what's holding some people back is more of a mental, than physical block. We hope to get the rings attached to the ceiling I-beams soon, this should make them easier for the trees that roll with us.

We had a blast Wednesday night with an impromtu going away feast with Emilee and a few others at Ono Grill. It's a good thing we are all patient and friendly, as it could have gotten ugly. When English is your second language, appartently things can go wrong. But hey, there was free beer... that has to make up for some of the language barrier, huh?

Thursday is another well deserved rest day. Again I encourage you to get some pre-hab, mobility, or at the least, some nice long stretching in. Check out KStarr's mobility blog, start wherever you want and get comfortable in uncomfortable positions. This guy has great information, and the stuff works.

Thanks for all the great efforts, and fun times. Enjoy your rest day, and be ready to roll strong Friday.

WBS + MU = WFYU every time!