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Friday, September 30, 2011

Thursday, September 29 'Snatch'

Everyone loves a good snatch. We had some good snatches today, and began laying the foundation for future work refining the snatch. Smooth yet very aggressive, the snatch is a thing of beauty.

Snatch  1-1-1-1-1-1-1

Scott- 140
Tammy- 70
Sharon- 60
Beth- 60
Cliff- (HPS) 165
Casey- 155
T- 125

Super good session guys. Good practice. We had a few things we wanted to focus on, and everyone hit them. Good job on that. Each time we snatch we will focus on one component and really hit it hard. Over time we will have broken it down to where we are moving much more efficiently, getting full contibution from the nuclear power plant that is our hips, and pulling under with confidence. In between now and then keep working on active shoulders, rooted heels, and really seeking your true hip potential.

We obtained a new piece of equipment last night. Thanks Cliff.

And I say unto you, Ask, and it shall be given you, seek; and ye shall find, knock; and it shall be opened unto you.  Luke 11:9

Thursday, September 29, 2011

Wednesday, September 28 'CrossFit Games 10'

Measurable, observable, repeatable. Empirical value. Another beautiful thing about CrossFit is that we can quantify what we're doing. Not so at Globo Gym.

CrossFit Games 10

20 calories row
30 wall ball shots, 20/16
20 toes to bar
30 box jumps, 24" box
20 kettlebell sumo deadlift high pull
30 burpee's
20 shoulder to overhead, 135 pounds
120 foot sled drag, 165 pounds
Sam- 15:00
Todd- 14:36
Eric- 20:36
Alice Ann- 25:20
Richard- 53# 85#  13:15
Andrew- 53# 85#  20:00
Beth- 53# 70#  18:59
Cliff- 53# 115#  (-10x) 20:12
Casey- Rx  18:39              17:45
T- 70# 115#  17:12          16:54

Great session guys. Super fast and strong Todd and Richard. Cliff, welcome to intensity. We're glad you're here. Another big THANKS to Tammy for running the rodeo at lunch today, and GREAT warm-up Sam!

As our special friends depart, we remind them once again to have fun, be safe, and above all finish and return healthy. You will always be welcome at CFSF. Your encouragement, coaching, and friendship will be missed.

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

Ready to lead, ready to follow.

Tuesday, September 27, 2011

Monday, September 26 'AMRAP'

Some people prefer a task priority to a time priority. A task priority could be quick, or it could be slow. At least with an AMRAP you know exactly when it will be over.  AMRAPS have usually been a CFSF crowd pleaser, and this session was no different.

15:00 AMRAP

10 wall ball shots 20/16
10 toes to bar
10 box jumps, 24" box/20" box

Todd- Rx  6 + 6 toes to bar
Eric- Rx   6 + 1 box jump
Scott- Rx  4 + 10 toes to bar
Tammy- 5
Alice Ann-  5 + 4 wall ball shots
Teresa- 6
Sharon- 5
Matt- Rx  6
Abby- 6
Richard- 8
Beth- 6 + 4 box jumps
Andrew- 6 + 10 box jumps
Lynde- 5 + 6 toes to bar
Casey- Rx  6 + 3 toes to bar
T- Rx  7

Great session everyone! Good wall ball shots, good jumps with very few steps, and good toes to bar with only a few people subbing out reverse crunchers as they fatigued. Using a sub when you need it is a wise choice. It allows you to maintain intensity, and it is inherently safer for you. Garage Games, 2011, a guy comes flying off the bar, losing his grip while in the last rounds of a session that included toes to bar. He split his head open and tons of red juice was flowing. Please remember the  "NO RED JUICE" rule at CFSF...

We had a visit from Cliff who appears to have all the traits of a successful CrossFitter, and the "no quit" attitude we like. Welcome. Drink the kool-aid.

Big THANKS to Super Beth D. for hooking us up with the gymnastics harness. Now we can work and train on a whole new level, increasing our skills base dramatically. We will be throwing in some extra gymnastics in every session, as well as some gymnastic clinics.

Tuesday is a rest day. Take some time and show your body a little love. Whatever feels good. Add some attention to your posterior chain, and those gnarly shoulders.

Thanks for another great day at CFSF.

Monday, September 26, 2011

Sunday, September 25 'Deadlifts'

Deads were a welcomed sight after Saturday, even at three reps. One sure way to get stronger is to pick something heavy up off the ground. Simple, right?

Deadlifts  3-3-3-3-3

Richard- 275
Lynde- 225
Teresa- 195
Sharon- 180
T- 285

Not only potent, deadlifts are functional gems of irreducible beauty. The cues are many, and getting locked on requires a lot of practice, patience, and consistency.

Hit the site. Find a fix.


Saturday, September 24 'Santiago'

This was a great session. For a great cause. It doesn't ease the pain though, only the motivation to keep working hard makes the pain go away.

Seven rounds:
18 DB hang squat clean, 35 pound dumbbells
18 pull-ups
10 power cleans, 135 pounds
10 handstand push-ups

Todd- Rx  46:27
Richard- (4) 30/115  27:00
T- 30/115  41:05

Great job Todd. Made your goal. Great job Richard. This was a seriously heavy session that seemed to go on for way too long... 392 total reps!

This session is named in honor of  U.S. Army Sergeant Anibal Santiago, 3rd Battalion, 75th Ranger Regiment, who died on July 18, 2010 in Bagram, Afghanistan. RLTW

Thanks for the great efforts and hanging tough through a great hero workout.


Friday, September 23, 2011

Thursday, September 22 '5k run'

The end of the week was a lot thinner than the beginning of the week. We have been pounded. Honeymoon kinda stuff...

5k run

Sam- 26:16
Richard- 26:39
Abby- 33:58

Nice run guys! We had way too many on IR this week. Word on the street was that CFHQ had been taking it easy on us... No. Walking toward paradise. Nirvana. We slipped through the tunnel of pain to pleasure. Are we masochists?  No, we are CrossFitters. If it was easy everyone would be doing it.

Don't wish it was easier. Wish you were better.

Give me fuel, give me fire, give me that which I desire... FUEL!

Thursday, September 22, 2011

Wednesday, September 21 'CFG'

We last saw this session on July 31. Three people got it then and again today. This workout is one of the workouts featured in the CrossFit Games, and was the second of the three day cycle then as it was now.

For time:
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
50 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
100 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
150 yard sprint
5 muscle-ups
245 pound deadlift, 10 reps
15 GHD sit-ups
200 yard sprint
* 3/3 pull-up/dip sub for MU
^ 3:1 Abmat sub for GHD sit-up
**low ring MU progressions                      
Cortez- 185 *  19:55
Sam- 185 * ^  25:28
Todd- Rx  14:00                 17:08
Nick- Rx  14:00
Anthony- 155 * ^  18:58
Alice Ann- 85 * ^  19:33
Eric- Rx  23:05
John- 245 2-3 MU each round then sub 27:27
Sharon- 105 ** ^  26:53
Teresa- 105 ** ^  24:35     22:04 @ 115#
T- 185 *last round  25:35   19:28 @ 225#

Great job Todd, Eric, and Nick (Pilot Nick), visiting from Rogue Fitness in Ohio. This was more brutal than last time, and we had a much more pleasant climate this time. Todd dropped serious time while staying at the same load. Teresa, and I added time using a lighter load.

That's another part of CrossFit that I love, the hammer and the nail. You know who you are. Probably feel more like a nail too, tight, tender, and pretty sore. Hit the mobility blog and find a few fixes.

Thanks for the great efforts, and great fuel.

Wednesday, September 21, 2011

Tuesday, September 20 'Lynne'

Ten max efforts. That's a lot. Things change pretty dramatically by the fifth round, as arms begin to float....

5 rounds:
Max reps body weight bench press
Max reps pull-ups

Sam- 135#  (1)10/5 (2)5/8 (3)5/7 (4)5/7 (5)7/5  64   Total-199
Alice Ann-  75#  (1)5/11 (2)4/12 (3)4/5 (4)4/5 (5)4/6  60  Total-135
Amber- 75#  (1)9/5 (2)7/4 (3)6/5 (4)7/4 (5)5/5  57  Total-132
Teresa- 85#  (1)7/5 (2)6/11 (3)5/5 (4)3/4 (5)2/4  52  Total-137
Kim- 85#  (1)10/8 (2)5/8 (3)3/4  38  Total-123
Eric- 185#  (1)17/20 (2)11/17 (3)8/12 (4)5/12 (5)3/10 125 (4-15 116) Total-310
Scott- 185#   (1)5/10 (2)3/10 (3)3/10 (4)3/10  54  Total-239
Cortez- 135#  (1)20/25 (2)14/9 (3)6/5 (4)3/4 (5)3/6  105  Total-240
Porter- 135#  (1)15/6 (2)16/9 (3)6/4 (4)4/3 (5)4/4  71  Total-206
Lynde- 105#  (1)9/6 (2)8/5 (3)7/6 (4)7/7 (5)6/9  70  Total-175
John- 210# (1)11/26 (2)7/20 (3)4/19 (4)3/14 (5)2/14  120  Total-330
T- 175#  (1)8/30 (2)8/28 (3)6/24 (4)4/17 (5)4/20  149  (4-15 122)  Total-324

This was a great session. Great job guys. Total reps were added to bench weight for a total score.

Hit the mobility blog for some information on shredded pecs, delts, and biceps....

Thoughts, prayers, and gratitude go out to Sgt. 1st Class Aaron Causey, injured on September 7 by an IED while serving in Afghanistan.

Tuesday, September 20, 2011

"Those who truly have the spirit of champions are never wholly happy with an easy win. Half the satisfaction stems from knowing that it was the time and the effort you invested that led to your high achievement."

   -Nicole Haislett

Monday, September 19, 2011

Sunday, September 18 'Split jerk'

The cues for the split jerk make sense and are easy to follow. Why then can the split jerk be so difficult? When things are good, you feel it. When they're off, you feel it too. Practice is what determines how well we feel it...

Split jerk  1-1-1-1-1-1-1

Lynde- 95
Holley- 75
Teresa- 105
T- 165

Nice job guys. Nice job across the board Letrono. You guys are gold. Glad you're around. Nice job Teresa! 105 pounds. Good weight.

Monday is a rest day. Use your off time wisely. We will have EBM/skills class at 5:00 pm. Overhead is rising.


Fight Gone Bad!

Three five minute rounds, with a one minute recovery between rounds. Reps are scored as points.
Wall ball shots 20/16
Box jumps, 20" box
Sumo deadlift high pull, 75/45
Push-press, 75/45
Row (calories)

Teresa- 225
Brad- 231
Cortez- 288
Brandi- 199

Great job guys. Outstanding first Fight Gone Bad Cortez. Glad you got that here with us.


Friday, September 16 'Double Runs'

Double unders. What can you say about them? Whipped gas.

5 rounds:

35 double unders
200 meter run
* double sub 3:1 singles

Sam- * 13:35
Todd- * 9:29
Eric- * 9:29
Amber- * 9:25
Alice Ann- * 15:00
Richard- * 7:18
John- Rx  7:34
Brandi- * 9:10
Beth- * 9:52
Abby- * 13:04
Heather- * 9:20
Teresa- * 14:21
Sharon- * 15:21
T- * 9:35

Great job John Fenn. The ONLY person to get all the prescribed double unders. Most got different combinations of singles and doubles, some got mostly doubles, but only one person got them all. We need to practice these little gems more.

Take a little time to feel better. Thanks for all the great efforts.


Thursday, September 15, 2011

Wednesday, September 14 'Rope climb/C+J'

This was a repeat session from the CrossFit Games this summer. We treated it a little differently this time than last. We power cleaned this time, and instead of increasing loads as prescribed, some people stayed with the same load over the five rounds. The heaviest set was recorded.

5 rope climbs
5 C+J
4 rope climbs
4 C+J
3 rope climbs
3 C+J
2 rope climbs
2 C+J
1 rope climb
1 C+J
*rope climb sub 3:1

Sam- * 65  14:48
Alice Ann- * 65  15:19
Eric- Rx  18:45
Amber- 45  22:33
Sharon- * 45  14:15
Beth- 65  16:28
Todd- 195  27:43
Richard- 65  19:36
Andrew- 65  21:36
T- 155  14:00

Great session guys. Super strong work Eric and Todd. You are killing it, putting it on the wall and shooting at it....  Some people rolled off the clock, getting cues tightly locked on. Good job. Good practice.

How are your elbows feeling? Hit the mobility blog for a few ideas on a fix for those tight, gnarly post rope climb arms. Or maybe wrists a little achy from those fast flips? Whatever you have happening, it can be addressed, comforted, or cured with patience and a "little bit" every day.

Thursday is a rest day. We will have EBM/skills class at 5:00pm. Cruise in for technical work.

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

Steel gets harder with hammering.

Dumbest Blond Ever - YouTube

Dumbest Blond Ever - YouTube

Squat Injury - YouTube

Squat Injury - YouTube

Wednesday, September 14, 2011

Tuesday, September 13 'Squats'

The last time this session popped up was St. Patrick's Day. Only a few people got it then, but everyone that did it then and again today increased their loads. Good job.

Overhead squat  1-1-1-1-1
Front squat  1-1-1-1-1
Back squat  1-1-1-1-1
                       OH     FS     BS
Scott-             135     225   250
Eric-               135     225   275
Sam-                X       75    205
Tammy-          65       95    115
Alice Ann-      45       95    115
Amber-           X        95     95
Teresa-           85      135   175
Lynde-            95      165   215
Brandi-           75      115   155
Beth-              75      100   130
Sharon-          65      100   120
Abby-             X       80    105
Richard-          X      180   260
Matt-              X      160   160
T-                 155     175    X

Good squats everyone. Really good form. Hitting all the cues we have talked about. Be pleased not satisfied.

Thanks for all the great efforts today. Welcome home Walker Fetner!

Tuesday, September 13, 2011

Paleo in a Nutshell Part 1: Food - YouTube

Paleo in a Nutshell Part 1: Food - YouTube

Paleo in a Nutshell Part 2: Exercise - YouTube

Paleo in a Nutshell Part 2: Exercise - YouTube

Paleo in a Nutshell Part 3: Sunshine - YouTube

Paleo in a Nutshell Part 3: Sunshine - YouTube

Monday, September 12 'Run/Thrusters/pull-up'

Long Fran with a run. Brutal combination. Serious gas. But that's why we do it... Thanks for another great workout CFHQ!

Four rounds:
400m run
95 pound Thrusters, 15 reps
15 pull-ups

Scott- 75  20:28
Eric- 75  19:47
Todd- 75  20:02
Matt- 45  28:00
Richard- 45  18:56
Abby- 35  22:31
Andrew- 45  30:50 
Lynde- 65  27:39
Brandi- 65  32:31
Beth- 29:51

Great job everyone. Way to hang tough. We missed Dan this session. His contribution would have been appreciated. For some, this was the first CrossFit workout that really gave a taste of the intensity required. Good going you guys. Thrusters don't get much easier, you get better.

Great to see Todd rolling again. He brings awesome energy that helps fuel us all. Nice work Steven. Crash course in Thrusters 101, and you passed with flying colors. Abby, Richard, good job. Good Thruaters. Andrew, way to hang tough. WOD's go better with fuel, so remember to fuel up! Beth, Brandi, and Lynde- WICKED STRONG.

Hit the mobility blog. Feel better. It doesn't take very much time, just a little effort. Thanks for another great day of training and conditioning at CFSF.

Don't wish it were easier. Wish you were better.

Monday, September 12, 2011

Saturday, September 10 'BTB/1 mile run'

Bottom to bottom Tabata squats dramatically decrease the rest interval, huh? Does that make the whole thing go faster? We totaled the BTB Tabata squats and added their time to the mile run. It was "Ladies Day Out" Saturday... We locked the doors on the boys.

BTB Tabata squat - 1 mile run

                      BTB     1 mi
Lynde-            79       16:00
Tammy-          79        18:56
Holley-            57       21:50
Brandi-           74         X
Sharon-          69        24:00

Nice session ladies. Running after BTB Tabata squats is interesting. The brain seems to have lost control of some of the minor components of running, like balance for one. Just a little wobbly for the first 400...

Nice session Kim. Getting solid PT, and getting an idea of the intensity you'll see in the future. Stay consistent.

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

Friday, September 9 'Deadlifts'

Deadlifts on the clock. What could be more fun? Some people stayed with the same load, some people increased. The heaviest load was recorded.

Deadlift 2-2-2-2-2-2-2-2-2-2

Scott- 315
Eric- 315
Sam- 285
Tammy- 225*
Teresa- 185
Matt- 125x3
John- 355
Holley- 135
Brandi- 165
Lynde- 215
Casey- 375
T- 295

Great session everyone! Super strong lifts John, Casey, and Sam. How about a PR for two reps... Nice job Tammy. What will the 1RM be now? 

We had several people roll off the clock, focusing on locking down a few deadlift cues. Good job. Patience is key. Rush a sloppy deadlift and you're doomed.

Hit the blog. Find a fix. Thanks for the terrific efforts.

Friday, September 9, 2011

Thursday, September 8 'Chipper'

This session is the mother of all chippers. It's single redeeming value is we see these exercises only one time, then on to the next exercise. Looking more like a grocery list than a workout, this session delivered serious gas.

Walking lunges, 25 steps
20 pull-ups
50 box jumps, 20" box
20 double-unders
25 ring dips
20 knees to elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 DB hang squat cleans, 35# DB
30 wall ball shots, 20/16
Rope climb, 3 ascents
*singles sub 3:1
^rope sub 3:1

Scott- 53# kb * 25# db ^  28:30
Tammy- 35# kb * 20# db  24:18
Teresa- 35# kb * 15# db ^  22:23
Sam-  35# kb * 15# db ^  28:37
Casey- 30#db  24:30
Beth- 35# kb * 20# db ^  22:50

Great session everyone. Way to hang tough Scott, you were green, about to puke... And kept on going. Hooyah! Good job Richard, Andrew, Abby, and Lauren. Be patient and consistent, and do your homework!

These chipper sessions can be more of a mental thing than physical. Staying in the here and now instead of wondering what's next is key.

We are resuming rest day EBM/skills classes, so if you need technical work cruise in. No WOD, just skills. Next EBM/skills class is Thursday 15, then Monday 19, and Friday, 23 at 5:00pm.

Thanks for all the terrific efforts and great fuel. Thanks for another great day of training and conditioning at CFSF.

Anything worth having is worth working hard for.

Wednesday, September 7, 2011

Tuesday, September 6 'Thrusters'

Thrusters get a lot of blood moving pretty quickly. Sets of three, the icing on the cake. Good thing we don't like cake...

Thrusters  3-3-3-3-3-3-3

Scott- 135
Teresa- 105
Tammy- 100
Sam- 65
Alice Ann- 70
John- 215
Lynde- 105
Sharon- 80
T- 135

Another super strong session John Fenn! Also great lifts Teresa, and Lynde. More good fuel.

We "feel" an efficient Thruster. It's smooth. Conversely, we feel inefficiency as well. It's clunky. Full activation of hips is paramount. Timing is key. Oh yeah, a strong core keeping all that stuff tied together as well. Soft core? You'll lose the lift.

Form, consistency, intensity. In that order. Everyone had solid, dialed in form. Good job on that. Intensity will come only after form paves the way. Richard, Abby, good work. Be consistent and patient.

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

Tuesday, September 6, 2011

Sunday, September 4 'Front squats'

Another three rep session. Only one thing better than three reps, and that's five. Three sounds good...

Front squat  3-3-3-3-3

Sharon- 90
Tammy- 115
Lynde- 135
John- 245
Casey- 205
T- 175

Another super strong session John Fenn! Not only do you possess the circus monkey gene, but you are strong too. Great stuff. Another strong session for Lynde too, who has continued to improve since finding the power that lives in her hips.

Enjoy the Labor Day break. Be ready to roll Tuesday!


Friday, September 2 'Power Clean/BF burpee'

Another potent combination that crippled most, this session was like the last 50 miles of a thousand mile journey. It stretched out.

15, 12, 9, 6, 3 reps of:
135 pound Power Clean
Bar facing burpee

Sam- 65  16:48
Dan- Rx  12:42
Lynde- 115  9:35
John- Rx  7:50
Casey- Rx  12:45
Sharon- 55  17:08
Teresa- 65  14:17
T- 125

Super fast time John Fenn! On a mission. Super strong lift Lynde! Hips make a lot of difference, huh? Great session everyone. Solid cleans. Did you miss the squat today?

More taxing than the Cleans were the burpee's. Adding a jump over the bar changes a few things, especially toward the end rounds.

Thanks for the terrific efforts. Thanks for the great fuel.

Friday, September 2, 2011

Thursday, September 1 'Weighted pull-ups'

Today we pulled our weight and then some.

Weighted pull-ups 3-3-3-3-3

Scott- 40
Sam- BW
Tammy- 25
Beth- 22.5
Sharon- 7.5
John- 80
Lynde- 10
Dan- 70
Casey- 80
T- 70

Super strong session guys. Great pulls Tammy, John, and Casey. That third rep can sometimes be as elusive as snipe. Moving too fast can become a pitfall. However, digging deep, managing reps and loads well results in getting that third rep.

Dan stopped by for a last roll and killed the pull-ups. Korea has no idea what it's in for... You will be missed, and you will always have a home at CFSF. Big THANKS to Tammy for opening up and running the show at lunchtime. Again, bailing my bacon out of the out of the frying pan.

Thanks for all the terrific efforts. Thanks for the fun. It's easier to work hard when you know we are all working hard. That's good fuel. Ghetto style.

"CrossFit's the best part of my day..."
  -Dan Ward

Thursday, September 1, 2011

Wednesday, August 31 'Double Tabata'

This was a great session that delivered serious gas. We were the nail today. However, getting nailed in the past was never this fun.

'Double Tabata'
Eight rounds of :20 seconds work and :10 seconds rest:
Push press, 75 pounds
Jumping lunges
                         Push press       Jumping lunges
Scott- Rx                 50                    83
Alice- 45                 38                     95
Sam- 65                   39                    64
Eric- 75                   83                    81 (squats)
Tammy- 65              42                    79
Beth- 45                  51                    65
Lynde- Rx               44                    89
Holley- 35               54                    61
Sharon- 45              59                    70
John- Rx                 98                   102
Casey- Rx              68                     73
Brad- Rx                70                     86
Brandi- 65              36                    72
Joey- 45                 51                    77
T- Rx                     77                    71

Great session everyone. Great numbers John, and great job on going as prescribed Lynde. You two are pushing that bar way up there. Outstanding. Good job Kim, and Abbey. You are getting an idea of what to expect in the future. Stay consistent.

We had a great time last night. Thanks for the shine Dan. Whooaa man.....


Massge, roll, stretch those tight quads and hams. Your body will thank you. Thanks for all the great efforts getting this Double Tabata booked. Good fuel.

Ready to lead, ready to follow.