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Wednesday, December 28, 2011

Tuesday, December 27 'Dead/HPSnatch/OHsquat'

It was great to get back to CFSF after the Christmas break. This was a sweet five round session where most of the time was spent at the HPS. Grip killer....

5 rounds:

135 pound deadlift, 9 reps
135 pound hang power snatch, 6 reps
135 pound overhead squat, 3 reps

                   D     HPS   OHS
Tammy-     135    45       45    (3)  8:40
Emilee-       95     45       45  12:48
Scott-        135    95       95   (3)  8:48
Eric-          135    95       95  11:20
Alice A-    125    45       45
Brad-        135    95       95  9:15
Cliff-         135 135/95 135/95   11:03
Casey-      135    95       95   8:54   
T-             135    95       95   10:23

Great session everyone! This was another core crushing session- THANKS CFHQ! A powerful hip drive was the only thing separating us from total destruction in the late rounds. Timing off, weak drive, and you're TOAST!

With some debate the decision was made to stay on schedule during the holidays. That means Wednesday is a rest day. Not an off day. Get the run/walk, or some mobility, or both.

Thanks for the terrific efforts.

Ready to lead, ready to follow.

Steve Jobs’s last words: ‘Oh wow. Oh wow. Oh wow.’ - The Washington Post

Steve Jobs’s last words: ‘Oh wow. Oh wow. Oh wow.’ - The Washington Post

Friday, December 23, 2011

Oxford soldier Aaron Causey returns home

Oxford soldier Aaron Causey returns home

CFSF salutes a true Hero

Master Guy Savelli's Huc Chung Kun Tao Spear Hand Demonstration - YouTube

Master Guy Savelli's Huc Chung Kun Tao Spear Hand Demonstration - YouTube

Thursday, December 22 'Run/push-up/Snatch'

This was another great workout from CFHQ. Snatching after 100 push-ups got interesting, and we overhead some funny comments as we shut this thing down.

1000 meter run
100 push-ups
135 pound Snatch, 10 reps

Sam- (1000m row rain sub) 80#  16:57
Brad- 115#-105#  14:10
Teresa- 65#  15:35
Sharon- 55#  16:19
Beth- 55#  14:11
John- Rx  13:03
Eric- 95#  15:56
T- 115#-105#  14:03

Second verse, just like the first- Great job John Fenn! At prescription, and two for one day. This session took a lot of fuel out of the gym. Good job toughing out a fun little triplet.

CFSF is losing another magnet. "Super B" or, "Bendy" Beth is on to her next adventure. While we will miss her lots, we are excited for her as she finds another CrossFit box in Texas, where EVERYTHING is bigger. Have fun and make us proud. We know you will. We'll see you again in February for the Tough Mudder...

CFSF will be closed until 12-27. Best wishes for a very merry Christmas, and THANKS for all the good fuel and great times.

Use your off time wisely. Continued mobility, and flexibility training, as well as getting some run/walks of at least 10k. Be ready.

Wednesday, December 21 'Clean-GHD'

The controversy regarding the Clean and the Power Clean is observed in our gym and seen in the posts from the mainsite. We are keeping it simple. Full Clean or Power Clean, it's up to YOU!

21, 15, 9 reps:
135 pound Clean
GHD sit-ups

Eric- Rx  8:27
Tammy- 65#  7:00
Alice Anne- 45#  7:29
Teresa- 65#  6:33
Beth- 65#  8:41
Cliff- Rx  13:32
Brad- Rx  11:25
John- Rx  8:04
T- Rx  11:25

Great job guys. Really good Cleans. We hit the cues that needed to be hit, and had some fast finishes.

Be pleased, not satisfied.

On time, on target. NEVER quit.

Tuesday, December 20, 2011

Monday, December 19 'CF Total'

This session was a welcomed sight for sore eyes. The CrossFit Total has become one of the all time favorites at CFSF. The last Total was August 29th, everyone that got it then increased their numbers. Great job!

CrossFit Total

Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                         BS     P     DL     Tot.     8-29
Teresa-            145    82    210    437
Sam-                295  135   355    785
Emilee-            115    71    175    361
Alice Anne-     135     X    165    300      225
Eric-                300   150   355    955
Brad-              250   125   365     740
John-              355    195   405    935     915
Cliff-               450   215    495   1160
Lynde-            225   95     235    555     520 
Beth-               150  65     200    415
Sharon-           135  70    200    405     380
T-                   235  135   305   675      675

We have some seriously strong people at CFSF, and we are fortunate because they provide great fuel and awesome motivation. So HOOF*CKINYAH! to the strong. Also, great to see Lisa "Fiorucci" working, and struggling to get that shoulder back online. She will NOT accept defeat. EXCELLENT! That's the "no quit" attitude we love to see.

We had some monster deadlifts, and an incredible first Total score from Cliff, The Beast. OUTSTANDING. Keep killing it Cliff. John can hang it on the wall, and Brad can shoot at it. When its all over, Sam and Eric can dispose of it. GREAT SESSION YOU GUYS!

Tuesday is another opportunity to get a little extended "me" time. You need it too. TAKE IT! Anything tight, sore, or gnarly. Your investment has guaranteed returns far better than Madoff could ever deliver.

Thanks for all the super strong efforts and great fuel. As always, thanks for another great day of strength  training and conditioning at CFSF.

Monday, December 19, 2011

Sunday, December 18 'R+R'

While 1000 meters rowing and 800 meters running doubles our "usual" R+R session, placing a little extra "hurry" stress on the row, we managed to keep moving without too many jams.

Three rounds:
Row 1000 meters
Run 800 meters

Brad- 30:26
Teresa- 40:00
Richard- 30:45
Andrew- 31:00
Corey- 30:00

Good job guys. This session provided a great lung burn, and we couldn't have asked for a nicer day to do it on. Thanks for your patience on the rower. How about the SDHP sub? Again, the sub is worse than the event itself...

Good job on prioritizing Sunday afternoon. We have a few more days left before the Christmas break. Monday, Wednesday, and Thursday will be the last days to train. CFSF will be CLOSED Friday through Monday, resuming normal schedule Tuesday the 27th.

Thanks for another great day at CFSF.


Saturday, December 17 'Pull/swing/DU'

This was a deceivingly difficult session that turned into a total blast. Five rounds can tend to stretch out a bit, good job on hanging tough.

5 rounds:
20 pull-ups
30 kettlebell swings, 1.5 pood
40 double unders (*3:1 single sub)

Teresa- (3) 35# *  19:09
John- 35#  25:21
Heather- 35# *  25:34
Lynde- 35# *  27:23
Shaun- 53# *  29:00
Corey- Rx  29:26
Andrew- 35# *  29:20
T- 53# *  26:55

Great job Corey! Killing the doubles! Hooyah. Great job everyone on toughing out a long, grindy kinda session. The substitution for doubles is far worse than the doubles. Practice those doubles!

Spend ten minutes on yourself. Tight pillar, hams, both? Ten easy minutes for serious comfort. It's worth it. You're worth it.

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


Friday, December 16, 2011

Thursday, December 15 'Muscle-up/Thrusters'

Dumbbell Thrusters. Loved or hated, but never ignored. Add muscle-ups into the mix? What a great combination. Thanks CFHQ!

Three rounds:

7 muscle-ups
35 pound DB Thrusters, 21 reps
*3/3 sub    ^2:1 mu progression

Eric- Rx  14:45
Alice Ann- 10# *  14:05
Sam- 20# *  13:40
Sharon- 10# ^   13:02
Beth- 20# ^  15:12
Lynde- 20#/15# *  17:32
Emilee- 10#/8# *  15:14
Cliff- 25# ^  17:00
Richard- 25#  *  13:59
John- Rx  14:39
Cortez- 20# *  15:33
T- 25#  12:15

Great job Eric, and John . Keeping that bar up there at prescription. Hooyah. This was a great session, good job everyone getting this one in the book.

Friday is a rest day. Use your time wisely. If you are a Mudder, get the run/walk. Any intervals you want. As distance becomes more manageable, don't run farther- work on running faster. Stay off your heels, maintain that fast turnover, and keep pulling heels to butt.

Hit the blog. Take some time and feel better. Thanks for all the terrific efforts and great fuel. Thanks for another great day at CFSF.

Altius, citius, fortius.

Thursday, December 15, 2011


















Rest Day

Day 1

Day 2

Day 3

Rest Day

Day 1

Day 2                   

Day 3

Rest Day

Day 1

Day 2

December 2011

Wednesday, December 14 'Deadlifts'

Deadlifts are potent. Some people think of them as "lower body" exercises when they are really very much the opposite, more of a "total body" exercise. We have so many things happening at once, and there are so many cues, it's easy to let our brains get in the way...

Deadlift 5-5-5-5-5

Tammy- 200
Alice Anne- 115
Sam- 255
Eric- 300
Teresa- 185
Lynde- 225
Beth- 150
Sharon- 150
Cliff- 405
John- 405
Andrew- 235
Cortez- 250
Danny- 185
Shaun- 405

Great lifts everyone! Lynde, Cliff, John, and Shaun- you are STRONG! Super strong.

It was great to see Lisa back in the gym after a long shoulder surgery rehab, and great to see Richard, Andrew, and Cortez again. Breathe Richard, breathe.

Give your PC a little attention...

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

Buy the ticket, take the ride.

Wednesday, December 14, 2011

Tough Mudder Tri-State 2011 Official Video

Tough Mudder Tri-State 2011 Official Video - YouTube

Tuesday, December 14 'Snatch-abs'

This was a great session with some potent combinations of exercises. From stability to flexion, our cores took a pounding. Good job getting this one in the book.

3 rounds:

35 pound DB snatch, 15 reps R arm
15 GHD sit-ups
35 pound DB snatch, L arm
15 toes to bar

Cliff- (power) 25#  14:44
Sam- 15#  15:43
Scott- 20#  15:42
Tammy- 15#  17:25
Alice Anne- 10#  17:42
Eric- 25#  16:04
Beth- 15#  17:28
Cortez- (power) 20#  14:19
Josh- (power) 35#  14:16
John- Rx  20:15
Lynde- 20#  23:23
T- 20#  19:09

Option A
11-10-9-8-7-6-5-4-3-2 reps:
KB swing
Push press

Emilee- 35#/55# 14:23

Great session John! At prescription, as usual. Nice snatching everyone. How about that non-dominant side, was that interesting or what? Very few exercises tax our core more than a one armed snatch. The stability required is off the chart. Combine that with the need for very flexible shoulders and now we are asking for a lot.

Hit the blog and find a few fixes.

As the Tough Mudder approaches, apprehension begins. A few strategies to deal with the apprehension might help. Visualize the race as it is occurring. Go through the obstacles and the runs with as much detail as possible. Mentally rehearse what you will encounter.

Self talk. Communicate to yourself positive thoughts about the race. Repeat this self talk several times daily and believe it. The Tough Mudder is designed to make us apprehensive, but we will have a blast. Nothing is as bad as you think it will be. We are a TEAM, and we will move through this O' course with ease.

While you are visualizing the race, talking positively to yourself about it, breathe deeply. Focus on long exhales. Deep breathing can help calm even the most difficult situations, helping us to remain focused, and as relaxed as possible.

Finally, use this nervous energy as motivation to succeed. Prepare and train. No worries.


Monday, December 12, 2011

Sunday, December 11 'Clean rings'

7 rounds:

205 pound clean,  3 reps
4 ring handstand push ups

John- Rx  12:46
Cliff- 135  14:30
Teresa- 100  10:38
Lynde- 95  6:01

Food job guys. Great going as prescribed John. Big THANKS again to Sharon.

Monday is a rest day, not an off day. Get the run. We have less than two months.


Saturday, December 10 'Bench press'

Bench Press 2-2-2-2-2-2-2-2-2-2

Lynde- 125#
Sharon- 85#

Great prioritization ladies, and great lifts!

Friday, December 9 'Dead runs'

20:00 AMRAP
400 meter run
155 pound deadlift, 21 reps

Eric- Rx 4 + 1 dead
Sam- Rx 4
Brandi- 75  3
Brad- Rx  4 + 400m
Sharon- 95  3 + 200m
John- 4 + 5 deads
Joey- Rx 4 + 6 deads
Great job guys, and big THANKS to Eric and Sharon.


Thursday, December 8, 2011

Wednesday, December 7 'Wood'

Hero sessions are always a blast, this was no different. 'Wood' is a gasser of the first order. Burpee box jumps after running can become interesting pretty quickly. Overheard in the gym was the statement that we have problems when the burpee box jumps aren't the problem...

Five rounds:
400 meter run
10 burpee box jumps, 24" box
95 pound Sumo deadlift high pull, 10 reps
95 pound Thruster, 10 reps

Emilee- (3) 20" 65#  31:34
Eric- Rx  36:00
Sam- (3) 24" 75#  28:50
Brad- (3) 24" 75#  22:47
Teresa- (3) 24" 53kb 65#  25:58
Shaun- Rx  35:15
Sharon- (3) 20" 45#  30:45
Beth- 24" 53kb  45#  32:56
Joey- 24" 45#  32:40

Great job guys. This was the type of session that made EVERYBODY question how far they wanted to go. Outstanding Eric, Shaun, Beth, and Joey. You stuck it out. Hooyah! Even the runners had trouble with this one, and we have another one on IR!  Maybe it was the freezing rain we were running in?

This session is named in honor of Australian Army Sergeant Brett Wood, who was killed on May 23, 2011, in the Helmand Province in Afghanistan.

Thursday is another well deserved rest day. Use your time wisely. Hit the mobility blog, do something that helps you feel better, relax, and recover. If you are a Mudder, run/walk six miles. Two months, three days and counting.

Thanks for all the great efforts.

Wednesday, December 7, 2011

Tuesday, December 6 'Back squat'

Three reps. Sometimes that third rep can be as elusive as snipe. Today, we got the snipe.

Back squat  3-3-3-3-3

Sam- 230
Eric- 275
Brad- 235
Beth- 120
Joey- 165
Lynde- 195
Shaun- 295
Sharon- 100
Brandi- 60
T- 185

Super strong lifts everyone. Shaun, and Lynde you two killed it! Hooyah. Good job Ben, you're getting dialed in really well. Do your homework!

Tight? You can fix that. Discomfort? You can probably fix that too. Use the mobility blog. Take the time. A little bit every day. Especially if you are getting the extra Mudder work...

A quick word of thanks to Joey for the sweet new storage space we'll call the "BFB", and to Lynde for the super smart "in-between" weight plates that will allow us to increase in much more manageable sets when hitting max lifts. Thanks a whole lot you two.

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

Soft is contagious, don't catch it.

Tuesday, December 6, 2011

Monday, December 5 'Eva'

'Eva' is a long, difficult session. It's debatable as to which of the three exercises becomes the least manageable by the end, some said the run, others said the swings, some just said "everything sucked."  GREAT JOB EVERYONE on making it in on a double difficult day, looking adversity right in the face saying "I got this..."

5 rounds:
800 meter run
2 pood kettlebell swings, 30 reps
30 pull-ups

Tammy- (3) 35#  34:40
Scott- (3) 53#  32:00
Sam- (3) 53#/35#  32:06
Emilee- (1/2) 20#  27:38
Sharon (1/2)  20#  28:14
Lynde- 35#  47:14
Beth- 20#  46:06
Shaun- 53#  47:30
Cliff- (3) 53#  38:55
Joey- 53# 45:48
Brad- 35#  42:17
Ben- (3) (1/2) 35#  9:50
T- 53#  46:00

We could not have gotten a better day if we had asked for it. Great weather for long runs, and we had some really strong runs- Joey, Lynde, Beth- wicked fast. You guys can fly.

Good job on scaling this beast. We will always have time to ratchet things up. If you did the full session, HOOYAH! Great job on shutting her down.

Take some time and hit the blog. Find a fix for anything tight, sore, or gnarly. If you do find anything gnarly, camp out on it.


Saturday, December 3 'Row/push-ups'

This session falls in the "looks easy" category. According to the "looks easy" theory, we know we're in for it. However, this was a tough, yet very fun session. A great combination. Thanks CFHQ.

20:00 AMRAP

250 meter row
25 push-ups

Tammy- 6
Lynde- 7
Shaun- 8
John- 7 + 250m row
T- 7 + 171m row

Really good job guys. Great hollow push-ups. Solid rowing. Power takes frequency hands down. Proved it today.

Sunday is a rest day. Get the run. Get some mobility. Get both. Thanks for the terrific efforts and awesome fuel.


Monday, December 5, 2011

Friday, December 2 'Clean & Jerk'

We broke down the Clean and Jerk and put it together again prior to geting going on the workout. As usual, we had a few things to focus on and everyone did a good job of hitting them.

Clean & Jerk  1-1-1-1-1-1-1

Sam- 135
Eric- 175
Shaun- 205
Brad- 135
Cliff- 235 (power clean)
Teresa- 110
Emilee- 80
Lynde- 105
Sharon- 70
T- 165

Great job guys. Nice patience, fast flips, and solid squats followed by great jerks. Some spilts, some push. All good.


Friday, December 2, 2011

Meet The New Sports Drink: Pickle Juice | ThePostGame

Meet The New Sports Drink: Pickle Juice ThePostGame

Thursday, December 1 'Rope/WBS/run'

This session was deceivingly difficult. Wall ball shots are gassers. Add a run after and legs get really heavy.

15:00 AMRAP

15' rope climb, 2 ascents
20 wall ball shots, 20/16
200 meter run

Tammy- Rx  3 + 1 rope climb
Sam- * 4
Eric- Rx  4
Alice Anne- * 3 + 17 WBS
John- Rx  4 + 2 rope climbs
Shaun- Rx  3 + 75 meter run
Lynde- Rx  3 + 125 meter run
Sharon- 3 + 6 rope subs
T- 4 + 1 rope climb
* rope sub

Great session everyone. If you are not getting the rope climbs, that's just something else to practice. Once you learn how to brake, rope climbing gets easier. Just remember the most important aspect of rope climbing- ALWAYS save enough energy to get back down.

How about the wall ball shots- did you go unbroken? They seemed to take the majority of time, and fuel.

Good job Ben and Danson. You made it back. HOOYAH! You two will be great CrossFitters. We're glad you're here training with us.

Hit the blog. Make your pillar strong, flexible and resilient. A little bit every day. Thanks for the super strong efforts today, more good fuel.

Hard play, fun work.