Friday, January 7 'Rankel'

OK CrossFitters, anytime a hero session pops up we roll with a purpose, an additional motivation to go. Rankel was no different. This was a potent mix of weightlifting and PT with a little cardio thrown in for fun. Definitely one of the funner sessions we have seen lately.

'Rankel'
20:00 AMRAP
6 deadlifts, 225 pounds
7 Casey Fairbanks
10 KB swings, 2 pood
200m run

Eric- Rx  5 + 5 Casey Fairbanks
Bart- 185/53-  4 + 10 KB swings
LaRunda- 95/30-  3 + 7 Casey Fairbanks
Todd- Rx  6 + 7 KB swings
Scott- 185/35 (10:00)  2 + 6 deadlifts
Tammy- 95/35-  4 + 6 deadlifts
Teresa- 95/35-  4 + 10 KB swings
Casey- Rx  5
Sharon- 95/30  4 + 6 deadlifts
T- Rx  5 + 4 KB swings

Wicked good session Todd! Great to have your energy back. Scott too. Wise decision to scale. Leaves open the option for more fun later. This was a tough one. How about the run? Anyone else have trouble catching their breath?

Today was a great session partially because in the midst of the struggle to keep going you can look around and see everyone else struggling and that simple sight allows you to just keep going some more. That you will NEVER see in any globo gym anywhere. It's a CrossFit thing.

This session is named in honor of  U.S. Marine Corps Sergeant John Rankel 23, who was killed June 7, 2010 in Helmand Provence, Afghanistan.



Welcome to the muscle-up club Bart

This was also a great day at CFSF because we celebrated another huge success. After a few weeks of really hitting the rings, Bart J got a muscle-up. HOOF*CKINYAH! Your success helps everyone else succeed. Your fuel helps everyone go. Great job Bart... THANKS!



Congratulations on your one year anniversary.

Great job Scott W on making it one full year at CFSF! Scott was one of three people who began together, and the only one that made it. You are a huge source of good fuel and we are fortunate that you roll with us. Keep up the super strong work in 2011. I asked Scott for a shot of his six pack for the blog, "Modesty just won't allow it,"  he said, "How about a finger?"

Thanks for all the great efforts today. Thanks for the fuel. Thanks for letting CFSF deliver.