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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