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Saturday, February 26, 2011

Saturday, February 26 'SDHP/OH squat'

The overhead squat is the least functional of the squats. We were out one night when I was asked "Why the overhead squat?" My response was easy, "The overhead squat cruelly and indiscriminately exposes strength and flexibility deficits." He obviously had never performed an overhead squat. Couple this gem with the famous sumo deadlift high pull and now we're talking.

21, 15, 9 reps of:
95 pound sumo deadlift high pull
95 pound overhead squat

Bart- Rx 8:50
John- Rx 7:35

Great session you guys. As prescribed. Also super session DT, Dan (son of Zeus), Holley, and Katherine. The sumo is a mother grabber. Lots of blood getting pumped to aching muscles because we are once again moving a large load over a long distance.

Sunday is a rest day. Use your time wisely and get something that feels good. Let's be ready to roll Monday. Thanks for another great day of training and conditioning at CFSF.

Anything worth having is worth working hard for.

Friday, February 25 'Back squats'

Back squats are less functional than the front squat, but the back rack gives us an advantage of leverage that usually allows larger loads. One of CrossFit's mainstays is moving a large load over a long distance. We got that.

Back squat  3-3-3-3-3

Eric- 235
Bart- 235
LaRunda- 90
Tammy- 140
Sharon- 115
Casey- 275
Dan- 225
John- 285

Great squats everyone. We had some serious weight John and Casey. Good Good. You guys are strong. We had several people practicing the back squat that did not go for reps. You guys are doing great. Form, consistency, intensity. In that order.

The cues for a solid back squat are many. We need to know them, and hit them. Now we see why flexibility is so important. From ankles to hips, and shoulders- as much range of motion as completely possible. It makes EVERYTHING easier. As loose as a moose... That one's for our Molson fans. I digress, get loose and stay loose. It's not that difficult. Enough said.

We had a really great time on the last Friday night of the month. Good to get back. And there were feats of strength. Outstanding double rope climb Dan (son of Zeus). We are super glad you are rolling with us. You bring tons of fuel we will all benefit from.

CFSF

Friday, February 25, 2011

Thursday, February 24 'Row/one-arm DB snatch'

The dumbbell snatch is difficult. A one arm dumbbell snatch is even more difficult. Core gets hammered by maintaining stability throughout the entire movement, but it is a thing of beauty when you are hitting it, you feel things are locked on. Until then, it's a grueling struggle to maintain stability, keep that shoulder active, and keep those knees out, with weight on the heels.

1000m row
One arm DB snatch, 50 reps
750m row
One arm DB snatch, 35 reps
500m row
One arm DB snatch, 20 reps

Eric- 25  27:16
Dan- 20  24:18
John- 25  26:23
Casey- 30  31:57

Outstanding work guys... Madman, Dan (son of Zeus), John, and  Eric- way to hang tough.

This session turned into less of a workout, and more like a skills class in that a bunch of people were working on the dumbbell snatch- great job Alice Ann, Bart, LJ, DT, Brandi, and Tammy, Holley, and Katherine. This is a motor skill challenge of the first order, and you guys did really well.

Take some time and get down on the deck and stretch those tight pillar muscles. If you have a pain ball with you, get some flossing and feathering. Accumulate 100, then stretch those bad boys. Don't forget that tight bundle above the hip flexors. For some reason, I think you guys may be tight there too. Rub it. Massage it.

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

http://www.mobilitywod.blogspot.com/

Train consistently, get comfortable being uncomfortable, learn new skills, evolve-
CFSF

Wednesday, February 23, 2011

Tuesday, February 22 'Deads'

Three reps. That third rep is always difficult, almost impossible sometimes. However, we are not taking into consideration the determination with which the CFSF crew attacks this session...

Deadlifts 3-3-3-3-3

DT- 215
Bart- 275
LaRunda- 95
Tammy- 175
Scott- 295
Dan- 245
John- 365
Holley- 95
Lisa P- 75
Casey- 365

Great lifts everyone! Deads are one of the most functional things we do at CFSF. How many people are doing deads at the globo gym? None. At the least, very few. That's right. It's us. Only us. We know the implication that deads bring to the table... Added strength in all aspects of performance. Deads deliver.

Super strong lifts John and Madman. You guys are STRONG! We are glad you're on our side....

Thursday is next, lets be READY!

http://www.mobilitywod.blogspot.com/

Hit this site, do the work. Take care of your business.

CFSF- chasing performance. Do not fear HEAVY. Heavy is our friend. He makes us better.
Pierdo mi CrossFit!  Esperare' pacientemente, pero no para mucho tiempo. Verifique para el trabajo de prima hoy. Haga mas, sea mas.

Tuesday, February 22, 2011

Crossfit Deadlift Intro



"All good things come from the deadlift."
- Coach Glassman

Monday, February 21 'Cindy'

'Cindy' might just be one of the all time CFSF favorites. We last saw her a few weeks back, when we subbed out for a mainsite beast. How did you like a second roll in the hay?

'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Eric- 18 + 10 squats
Bart- 14 + 5 push-ups
DT- 8
Brandi- 11 + 8 push-ups
Tammy- 13
John- 20
Dan- 19 + 5 pull-ups
Casey- 13 + 5 pulls
3/6/9
Lisa P- 2 at prescription, 11 at 3/6/9
Katherine- 6
Holley- 12
Sharon- 12

Great session everyone. Great round totals Tammy, John, and Dan. Welcome to CrossFit Serious Fitness Dan, DT, Holley, and Katherine, you are getting used to the tempo and intensity that is required. Stay consistent, make the right nutritional choices, do your homework, and you will succeed.

Thanks for the wicked strong efforts. Great fuel. Good times.

http://www.mobilitywod.blogspot.com/

The only other option isn't an option...
CFSF

Monday, February 21, 2011

Free Ray Davis

Sunday, February 20 'OH lunges + Burpee's'

Think of this session as training for St. Patrick's Day. Yep, lots of burpee's. Oh yeah, there were some overhead lunges too, however the whole session seemed to be one big burpee...

5 rounds:
45 pound barbell overhead lunges, 50 feet
21 burpee's

DT- Rx 22:24
Dan- Rx 18:55
John- Rx  14:46
Brandi- 35  21:30
Sharon- 25 (3) 16:30
T- Rx  16:24

This was a crippler! Great job everyone on getting this thing taken care of. How do you manage the burpee's when we have a bunch of them in the workout? Pace, or go go go? Either way, today we were the nail.

Be sure to get some mobility and stretching for those tight hips and hams. Your body will thank you. Standby for Monday. Thanks for all the terrific efforts. More great fuel.

http://www.mobilitywod.blogspot.com/

CFSF

Saturday, February 19, 2011

Friday, February 18 'Kelly'

The last time we saw 'Kelly' was in September. She kicked asses then, and she did the same again Friday. Between 'Eva' and 'Kelly' in one week and  add 'Annie' on top, we have been brutalized. But doesn't it feel great? Yes, I agree.

'Kelly'
5 rounds:
400m run
30 box jumps, 24" box
30 wall ball shots, 16/20

Eric- Rx  34:53
Bart- 20"  35:14
Tammy- (3) 20"  26:27
Dan- 20"  31:50
John- Rx  32:03
Holley- 20" (1/2)  36:40
Casey- Rx-  37:05
T- Rx  36:18

This was another heavy session that took a lot of energy to get done. Great job everyone. Somewhere around the third round the realization that 'Kelly' is for real sinks in... Everyone deals with it differently, but the feelings are the same- "Oh my gosh. Two more rounds..."

Great job John- as prescribed, and fast. Dan- you are the son of Zeus. Just wait until you get your sea legs. DT, Holley, GREAT JOB! You guys are getting more and more, and doing great. BE consistent and do your homework.

Saturday is another well deserved rest day. Enjoy the day off, but do not forget to stretch those seriously tight posterior chain muscle groups. Your body will thank you Sunday, when we will be back after it. Get it?
If not, you will.

Thanks for a really fun session, and another fun Friday night full of muscle ups, rope climbs, tire slams, moblity, and ring fun at CFSF. You guys are the reason CFSF is the absolutely coolest place to be anytime, anywhere. Thanks for that too. Thanks for the strong efforts and the strong fuel needed to book this one.

Sunday. 12:30.

http://www.mobilitywod.blogspot.com/

CrossFit Serious Fitness

Friday, February 18, 2011

Thursday, February 17 'Annie'

Annie is another deceivingly difficult session that can crack the strongest of cores by the end. Double unders only add to the discomfort. However we have some really good jump ropers at CFSF, and some with huge potential. So watch out Annie...

'Annie'
50-40-30-20-10 reps of:
Double unders
Sit-ups

Tammy- 10:45
LaRunda- 14:33
Brandi- 13:40
Scott- 15:15
Bart- 16:26
DT- 24:08
Dan- 20:23
John- 8:12
Holley- 9:21
Casey- 9:47
T- 14:43

Some people working on singles jumped a 3:1 ratio of singles to double unders. That was good motivation to learn the double unders, huh? Either way GREAT JOB EVERYONE on getting this one done.

Practice double unders any chance you have while at CFSF. Warm up, cool down- anytime. It's the only way to get them, by getting them.

Thanks for the terrific efforts. Wicked good fuel.

http://www.mobilitywod.blogspot.com/

CFSF

Thursday, February 17, 2011

Practice CrossFit Double Under Demo

Double Unders demo

video

Wednesday, February 16 'Eva'

Eva Twardokens is an Olympic skier who also happens to be super CrossFit. She maintains that being CrossFit has helped her increase speed, stamina, control, and overall performance on the slopes. This was her session and it was a really good one. We also had the benefit of some really nice weather to help us out.

'Eva'
5 rounds:
800m run
30 kettlebell swings, 2 pood
30 pull-ups

*Alice Ann- (3) 18  10:23
*Emilee- 20  25:39
Bart- 35   48:48
LaRunda- (3) 15  33:06
DT- (3) 35  34:12
Lisa P- (2) 30  22:55
John- 53  55:42
Holley- (3)  26:46
Dan- 35-53  51:41
Casey- Rx  57:40
T- Rx  53:20
*3 or 5 rounds of 200m run/10 one arm KB swings/10 pull-ups

This was a great session. Huge volume. Great job everyone on getting this thing booked. Eva crushes the posterior chain with a lot of extension. Posterior chain destruction requires additional recovery measures to be taken... HOT BATH with epsom salt. Oh yeah. KStarr talks about ice bathing after heavy sessions, but the thought of that didn't appeal to me at all. What do you think?

Be sure to address that posterior chain with some foam rolling, mobility, and stretch those hamstrings every chance you have for the next few days. Take care of this business.

Thanks for all the great efforts. Really good fuel.

http://www.mobilitywod.blogspot.com/

Increasing fitness and ability, not just the appearance of fitness and ability.
CFSF

Tuesday, February 15, 2011

Monday, February 14 'DB'

We need to get a few bigger dumbbells. The kettlebells were an option, but they felt funky. This was a great session that reinforced the strong hip contribution to all these exercises.

5 rounds:
5 DB deadlifts
5 DB hang power cleans
5 DB push-press
5 DB squats

Eric- 25/30/35/40/45
DT- 25
Brandi- 20
Bart- 25/30/35/40/45
Tammy- 20/25/25/30/30
Emilee- 20
Lisa P- 15
T- 30/35/40/45/45

Great session everyone. I don't know about you, but by the fifth round I was actually relieved that we didn't have any bigger dumbbells. However, we do need more. Glad this one was off the clock too. Gave a little extra rest between rounds.

Tuesday is a rest day, not an off day. Use your time wisely and get some mobility, prehab, stretching, or anything you like that feels good.

http://www.mobilitywod.blogspot.com/

CFSF

Sunday, February 13 'C+J'

Clean and jerk. How much of that do you think you'll see at the globo gym? CrossFit incorporates the Olympic lifts because they are potent, functional gems that are not only fun, but beautiful to observe and perform when everything is dialed in, feeling good, and locked on.

Clean + Jerk 1-1-1-1-1-1-1

Brandi- 85
Casey- 185
Doug- 225
T- 165

Super session Doug and Casey. You guys are stong! Several other people got some good C+J practice, DT, Tommy, outstanding work. We also had a visit from Kathryn- we hope you like the kool aid and stick around.

http://www.mobilitywod.blogspot.com/

"Great spirits have always encountered violent opposition from mediocre minds."
   -Albert Einstein

Saturday, February 12 'CTB pulls/L-sit'

Interesting combination of exercises. Hello, Jerry! What a punch. Fifteen minutes was the perfect time for this jewel, and it delivered.

15:00 AMRAP
15 chest to bar pull-ups
:30 second ring L-sit

Doug- 6 + :20 L-sit
Tammy- 5 + 5 pull-ups
DT- 6
Tommy- 4
Holley- 6
John- 5 + :05 L-sit
Bart- 6 + 15 pull-ups
T- 5 + 10 pull-ups

Great session everyone. Really good fuel. Great job on the L-sits too. Multi-planar movement is always a stabilization nightmare as you fatigue, but what fun!

Sunday is next. Thanks for the terrific efforts.

CFSF

Friday, February 11, 2011


We can never be that serious again....

CrossFit will NEVER let you down...

Thursday, February 11 'Wittman'

Two hero sessions in the last workout cycle makes the rest day even nicer than it usually is. 'Wittman' followed the theory perfectly, while looking good on the board, this thing turned out to be a monster.

'Wittman'
7 rounds:
1.5 pood KB swing, 15 reps
95 pound power clean, 15 reps
15 box jumps, 24" box

Eric- Rx  27:34
Lisa P- (3) 30/45  15:10
Scott- (5)  35/95  20:44
Tammy- (4)  35/65  21:25
LaRunda- (3)  30/45  21:51
Bart- (6)  26:49
DT- (5)  35/75  26:23
John- 35/95  24:00
Casey- Rx  29:03
T- Rx  28:45

This was a great session worthy of great efforts. Good job guys! This session contains three super heavy exercises that totally gas by themselves- and we got them back to back to back.

Outstanding job Dan. Great fuel. Just use your good judgement. We have no doubt that you are motivated. Our only concern is can you be contained...?  Way to hang tough Dozer and Madman. John, Eric, Bart- going as prescribed- Hoof*ckinyah!  Good job Wilhoite crew. Where's Brandy?

Erin, Kerry- we are glad you are rolling with us. Do your homework. You are learning form. Consistency will follow, then INTENSITY. Be patient and don't rush the process.

This session is named in honor of  U.S. Army Sergeant Jeremiah Wittman, 26, who was killed on February 13, 2010 in the Zhari Provence, Afghanistan.

Friday is a well deserved rest day. Use your time wisely. Some of you are beginning to realize the benefits that mobilization, along with stretching will bring. Take some time and get both. We feel better, perform better, and recover faster because of it. Only a dickhead can't see the value there...

http://www.mobilitywod.blogspot.com/

Our warm-up is their workout.
CFSF

Thursday, February 10, 2011

Wednesday, February 9 '5k run'

The last 5k run was in October, and it was HOT... Which is worse- running while hot, or running while cold?

5k run
John- 30:37
Sharon- 48:31
Casey- 33:42
T- 31:30

This was actually a nice break from inside, and it didn't snow on us- there is that. Not much else positive to say about the run. Glad it's over. Happy to get it, but glad to see it done. On a positive note, the mobility has helped quite a bit in that during most 5k runs, I begin to tighten up by the end. That did not happen and I felt great. Thanks KStarr.

Thursday is next, and we're going to need serious fuel. Thanks for the great efforts today. Stretch and mobilize those super tight 5k destroyin' legs and hips. They'll love you for it later.

http://www.mobilitywod.blogspot.com/

Today we do what others won't. Tomorrow we do what others can't.
CFSF

Wednesday, February 9, 2011

Tuesday, February 8 'Ledesma'

This was by far the most interesting hero session to date. Although they were gassers, the toes through rings was a great new exercise that was fun. The med ball cleans are another story.

'Ledesma'
20:00 AMRAP
5 HSPU
10 toes through rings
15 med ball cleans

Scott- (10:00) 3
Eric- 7 + 3 toes through rings
Bart- 6
LaRunda- 4
DT- 4
Alice Ann- [15:00] (PP)  5
Tammy- 5 + 9 med ball cleans
Dan- 6 + 6 med ball cleans
Casey- 5 + 7 med ball cleans
T- 6 + 3 med ball cleans

This was a deceivingly difficult session. Great job everyone. Way to work strong Alice Ann. You and your baby will be hard at delivery. Eric- super round total. You are killing these sessions. Scott, it was great to see you again, sorry you got hammered. YBF liberally applied where needed. LaRunda- way to hang tough.

Does everyone see the value med ball cleans bring to the table? They reinforce a lot of what we have been working on: triple extension, good shrugs, fast pulls under, and solid bottom positions that finish strong. Just because the ball is lighter than the bar doesn't mean you're not getting pounded, because you will be. They are gassers of the first order.

This session is named in honor of Carlos Ledesma, 34, who was killed in the line of duty on July 28, 2010.
As always it is an honor to roll in memory of another hero.

http://www.mobilitywod.blogspot.com/

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

Tuesday, February 8, 2011

Saturday, February 5 '100 Casey Fairbanks'

Anytime there's a hundred reps in a row things can get dicey. This was no different. Most everyone agrees that burpee's aren't the most attractive exercise in the CF rodeo, but they sure do whoop us good.

100 Burpee - pull-ups
Doug- 15:41
Tommy- 18:30
Holley- (1/2) 10:26
John- 13:50
Dan- 19:03
DT- 18:02
T- 14:20

This was the longest fourteen minutes since the last time we saw this session. Burpee's never get better. We do. With a little rest every ten reps, this was a lot more manageable than most people thought it would be. Either way, great job on getting this one in the book.

When the going gets tough, you're going to CFSF.

http://www.mobilitywod.blogspot.com/

Thursday, February 3, 2011

CrossFit HQ - Snatch Balance - linked by CrossFit Shoalhaven

John F. getting a body weight clean
Great rack Holley F.
Bart J. having fun with bar muscle-ups
CFSF delivers nice bottoms on a regular basis

Wednesday, February 2 'Overhead squat'

I was reminded of just how difficult the overhead squat is when it was mentioned that it is used by clinicians as a test of flexibility. CrossFit incorporates this monster move in its workouts for a reason. Can you guess why?

Overhead squat 1-1-1-1-1-1-1

Eric- 155
Bart- (FS) 165
Sharon- 75
John- 155
Lisa P- (FS) 45
Casey- 175
T- 145

Great session everyone. Good overhead work that hit the cues we talked about. Another great session for the Madman. We had a bunch of people that were introduced to the overhead squat for the first time, and it went well for the most part. The ovehead squat exposes many issues that can be problematic; low flexibility levels in the hips and shoulder girdle among the biggest problems.

Thursday is a rest day, not an off day. Hit the mobility blog, get some nice long stretching in for your entire body, and ask someone for a massage. Anything that feels good and helps you recover. Thanks for the great efforts and good times. Standby for Friday.

http://www.mobilitywod.blogspot.com/
Work hard, get results, or get out of the way.
CFSF

Wednesday, February 2, 2011

In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance.

--Jackson Browne
video

Tuesday, February 1 'Narf'

This session was referred to as Fran's backward ass cousin, who lives in the woods. I agree Eric. Spot on. At prescription this thing is a beast. Scaled wasn't much better. That's why we do it though..... We got her.

Narf
135 pound thruster, 15 reps
35 pound weighted pull-ups, 15 reps
95 pound thruster, 21 reps
20 pound weighted pull-ups, 21 reps
65 pound thruster, 36 reps
36 pull-ups

Eric- 115/95/65 BW  15:47
Tammy- 65/55/45 BW  16:07
Bart- 95/75/65 BW  17:12
Dan- 85/75/55 BW  20:04
Casey- Rx  20:16
T- 105/85/65 BW 

Fran
21, 15, 9 reps
Thrusters
Pull-ups

Brandi- 45  8:47

Great job on nailing this monstrous relative of Fran. Super strong session Madman. As prescribed. Hoof*ckinyah! Brad would be proud. Good job FNG's on getting your feet wet with a pretty heavy session. Great job Dan on jumping right on in there.

Thrusters are thrusters, they hand you your ass every time. But don't you just love their potency? I do. I love the nervousness as the WOD gets closer, then when its over, the euphoria. Great recipe.

Thanks for all the great efforts today. More really good fuel.

http://www.mobilitywod.blogspot.com/

CFSF

Tuesday, February 1, 2011

Monday, January 31 'Deadly Runs'

Anytime deadlifts are part of the WOD, we get blasted. Doing deads for reps can be a challenge from a stabilization standpoint versus strength. Sure, you can pick it up and put it down, but how is that pillar looking? Soft shoulders? Weak lumbar curve? These are two of many aspects to the dead that require our ENTIRE body to be turned on and firing to maintain that totally rock hard core in the position we want it to be in and to KEEP it there.......

225 pound deadlift, 21 reps
400m run
225 pound deadlift, 18 reps
400m run
225 pound deadlift, 15 reps
400m run
225 pound deadlift, 12 reps
400m run

Tammy- 95  15:42
Tice- 135 (18)  19:10
Brandi- 95 (18)  14:00
Dan- 165  13:44
LaRunda- 85  21:08
Sharon- 95  24:53
John- 135  22:10
Holley- 65 (18)  20:25
Casey- Rx  17:32
T- 215  19:30

Good session guys. This was a posterior chain destroyer of the highest order, that when combined with some other stuff from last week took a toll on us. Add tightness to that fatigue and now we're talking pain and discomfort. Solution? Easy fix. Mobility, increased attention given to flexibility exercises both before and after the WOD.

Good job Casey, going prescribed again. You are the Madman and you bring good fuel, and a little boy made of rubber who makes us laugh. Thanks. To the FNG's... You guys are doing really well. Form was good, consistently good form will allow more consistency. Consistency, in time will bring intensity that will make you feel more alive than you have ever felt. Be patient.

Tuesday is next, and it's a mother grabber. We will need lots of good fuel. Thanks for all the great efforts. You make CFSF the best place to be.

WBS + SDHP = WFYU

http://www.mobilitywod.blogspot.com/