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Friday, July 29, 2011

Thursday, July 28 'C+J/Muscle up'

Anytime muscle-ups pop up on the wod, many cringe. Muscle-ups are not that bad. Solid pull-ups, solid dips, and practice are all that's required. So practice.

Three rounds:
12-9-6 reps of
135 pound clean and jerk
Muscle-up

Eric- Rx  24:06
Dan- 95  22:25
T- 95  16:07

Viking
1500m row
1 mile run
200 tire slams
1 mile run
1500m row

Teresa- 58:00
Brandi- 1:01:00

Great session at prescription Eric! No subs for the muscle-ups today. The options were:
1) Hopper picks 2) Modular 3) The Viking

Most went with the hopper at lunch, and we combined that into a Modular workout that dropped everyone. The night crew had a few that went with The Viking,  and a few that went with the Modular. Whichever you chose, we hope you enjoyed it. Get those muscle-ups.

We had a first time visit from Matt and Omar. Good job guys. Be patient, and consistent, and do your homework.

A quick word of thanks to our special brothers who are cruising out of town. Thanks. You guys are magnets,  the epitome of CrossFit and it has been an honor to have you at our box. Our thanks to you is surpassed only by our concern for your safety. Be safe guys. You will always be welcome at CFSF and our thoughts and prayers go with you.

As usual, thanks very much for another great day at CFSF. Great fuel and good times.

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

Soften those rough edges, loosen up all that tacky stuff, and roll on that pain ball until the painface comes, but push back and remain stoic. Get those muscle-ups

We have had a few questions about our participation in next years Tough Mudder outside Atlanta. Here's the link:

http://www.toughmudder.com/

We are registered for Saturday February 11, at 12:20. There are eleven of us so far. Get in and have fun too.

CFSF
Get those muscle-ups

Thursday, July 28, 2011

Wednesday, July 27 '800m runs'

800 meters. A half mile, with a nice rest between runs. Not too bad at all, but the heat... The heat changed everything. Good job lunch crew, brutal sun. At least the night crew had the benefit of shade. It didn't help much. Hot air is hard to breathe. We get adjusted to it but never ever comfortable with it.

Three rounds:
800 meter run
2:00 minute rest

Lynde- 15:19
Scott- 18:20
Sam- 19:36
Tammy- 20:53
Teresa- 21:27
Dan- 13:46
Shar- 25:40
T- 15:57

Super fast runs Dan and Lynde! Great job everyone. This was a very tough session. While still considered sprint distance, 800 meters really stretches out. Core, lungs, legs, everything is taxed.

While difficult, this was a interesting session. The work to rest ratio ensured a good lung burn, and some shakey legs upon completion. The run sessions are never fun for everyone, but CrossFit always comes up with a cool arrangement to keep things fresh.

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

Thanks for the terrific efforts, the great fuel, and the fun times.

"Smell the glove..."
CFSF

Wednesday, July 27, 2011

Tuesday, July 26 'Jackie'

'Jackie' is another CrossFit classic workout. Three great exercises put together for a killer triplet.

'Jackie'
1000m row
45 pound thruster, 50 reps
30 pull-ups

Sam- 13:50
Scott- Rx  13:00
Tammy- Rx  13:00
Eric- Rx  10:35
Alice Ann- 10:10
Beth- Rx  15:33
Holley- 35  19:35
Dan- Rx  10:26
Brandi- Rx  15:27
T- Rx  9:56

Super great session guys. Way to hang tough Holley. Great pull-ups Brandi. Beth, Tough Mudder plus two... and you come in and kill this session. Great job you Tough Mudder!

Good 5k run Lynde. Fast time on a hot afternoon.

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

Hit the blog. Take the time. Feel better.

Thanks for another great day of training and conditioning at CFSF. Thanks for the great fuel as well. These sessions would be much more difficult without it.

WFYU

Tuesday, July 26, 2011

‪A-Mudder Bad Decision @ Tough Mudder Wisconsin 2011‬‏ - YouTube

http://www.youtube.com/watch?v=gfRv8omkZzI

Congratulations Super Beth D on completion of the 2011 Wisconsin Tough Mudder. Sounds like the trip up and back may have been worse than the event itself! We are ultra proud of you and your accomplishment, and hope you can be a part of our team in February.
We have eleven so far, and there's still time to get in.

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

Hit the mblog for pain and relief.

Monday, July 25, 2011

Sunday, July 24 'Weighted dips'

This was a fun session that surprised many. We have included dips in our warm ups off and on for a while, but adding weight changes everything.

Weighted dip  3-2-2-2-1-1-1-1-1

Lynde- bw-bw-bw-bw-10-15-17.5-27.5
T- 45-55-65-75-85-95-105-110

Great job Lynde, you are strong! Thoughts are with Super Beth D today... TOUGH MUDDER!  Woo hoo, its finally here. We can't wait to hear about it.

Monday is a total rest day. Be ready for Tuesday.

Luck is the residue of design.
CFSF

Saturday, July 24 'Helen'

'Helen' is another all time CFSF favorite. Potent, yet more friendly than some other CrossFit sessions, 'Helen' is that old friend you're happy to see, but just as happy when their gone.

'Helen'
3 rounds:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

Lynde- 20 (push-ups)  13:00
Dan- Rx  13:11
Tammy- 35  15:30
Shar- 35  20:50
Casey- Rx  14:17
Teresa- 35  18:44
T- Rx  13:20

Great job everyone. This was one of the more difficult 'Helens' we've seen in a while. We had great fuel and energy to combat the heat and humidity. Extreme fitness, no climate control, just chalk.

While not quite as hip centric as yesterdays session, 'Helen' still draws a lot of power from the hips. The kettlebell swing can become nightmarish if hips aren't opening up as violently as possible. Then combine that with a run, and kipping pull-ups and we're talking more serious gas.

Great job Heard crew. Two days in a row. That's a trend. Keep it up. You guys bring good fuel.

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

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

If not now, when? If not me, who?
CFSF

Friday, July 22 'WBS/snatch'

This session debuted at a regional qualifier for The Games. It was capped at twenty minutes. Needless to say this was a mother grabber. Seriously, when everyone agrees that the WBS were the easy part of the workout, we're in trouble...

Three rounds:
30 wall ball shots 20/16
75 pound snatch, 30 reps

Eric- 75  10 snatches, third round
Scott- 65  24 WBS, third round
Brandi- 35  30 WBS, third round
Tammy- 45  2 rounds
Teresa- 45  15 snatches, second round
Dan- 65  30 WBS, second round
T- Rx  29 snatches, second round

This was a potent session. Great job on taking this one on. Even though both of these exercises are full body, hips got pounded. Huge hip contribution, especially on the snatch. Olympic lifts for reps can be brutal as fatigue sets in.

However tough, this was a great session. The combination of exercises, the number of reps, everything tied in perfectly to drop us in twenty. I think the snatch is the culprit. Serious gas. But then again, that's why we do it.

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

Become a supple leopard. Get some mobs everyday.

Thanks for the terrific efforts.

CFSF

Thursday, July 21, 2011

"Walk on your tiptoes, don't tie no bows, you can't stay away from those who can't ride a firehose. Keep a clean nose, wash some clean clothes, you don't need a weatherman to know which way the wind blows."
--Bob Dylan
An announcement for the lunchtime people; Effective July 26 the lunch session will start at 12:00.

Wednesday, July 20 'Weighted push-up'

This is one session we used to see a lot of as gym rats, only we never kept adding weight. That part is a CF original, and made this session ultra fun. Even though CFSF was very nearly washed away by a torrential rain, we had a blast.

Weighted push-ups  1-1-1-1-1-1-1

Brent- 135
Scott- 95
Tammy- 40
Eric- 150
Shar- 15
Beth - 30
Dan- 155
Casey- 155
T- 150

Great session guys. Solid push-ups, and heavy weight Casey, Tammy, Dan, and Beth. Great to see Alice Ann's name back on the list too. Nice job at body weight. Also thanks to Lynde, and Burly People for helping out.

As we fatigue form slips. Especially with the push-up. Loading this exercise reinforces all the cues we have worked on- tight, hollow core being among the most important. Core not tight? Good luck making the lift.

So we are all watching the flood on Noble Street when all of the sudden, Dan goes running by... WTF was that?  Dumbfounded, we began to crack up watching him while he played in the rain, splashing us and passing cars. He is a duck after all.... Good job on having a great time- anytime. Another part of CFSF that makes it special.

Thursday might be one of the most well deserved rest days in a while. This has been a pretty heavy week. Use your time wisely. Get your pain ball and use it. Floss those hamstrings, and feather a bit too. Stretch them when you finish. Feels so good afterwards.

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

Thanks for all the great efforts, and great fuel.



Be someone special.
CFSF

Wednesday, July 20, 2011

Tuesday, July 19 'Manion'

OK, when the session looks easy be careful. When the session looks like this one be afraid. Very afraid. We knew what we were in for, and our suspicions were correct. We got hammered, and it felt great.

'Manion'
7 rounds:
400m run
135 pound back squat, 29 reps

Eric- (5) 135  31:02
Lynde- (5) 55  31:40
Sam- (5)  37:30
Brent- (4) 95  22:20
Shane- (5) 95  24:00
Dan- 95  36:54
Beth- 65/45  48:20
Teresa- 65  51:44  
Shar- (5) 32:27
Casey- Rx  51:09
T- 95  43:20

This was a long, difficult session. Great job Casey, as prescribed- AGAIN! Great job also Teresa, way to hang tough. These long sessions can be difficult from a mental standpoint as well as physical. There are only two components to these sessions, and they seem to go on forever. Focusing on the "here and now" instead of how many more rounds, or reps, or whatever, can be the difference between a difficult session and a session that just plain stunk.

The hero sessions are always great. The motivation, the reason to struggle, is a noble one. Sometime during these hero sessions remember that behind the session is a fallen American hero, and their sacrifice is a large part of why we honor them with the most difficult of difficult work.

This session is named in honor of  First Lieutenant, Travis Manion, 1st Division, MEU, who was killed in the Anbar Province, Iraq on April 29, 2007.

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

Take some extra time today for posterior chain attention. Massage, floss, stretch, anything that feels good. Also, throw a pain ball down onto the floor and get a little foot crush for the bottoms of your feet. Focus on the arch.

Thanks for the great efforts and fun times. Thanks for another great day at CFSF.

Hard play, fun work.
CFSF

Tuesday, July 19, 2011

video

Monday, July 18 'OH squat/DU'

Again, what looks easy is not. This was a gasser of the first order. The double unders are always difficult, but by embracing the suck, we can make them better...

3 rounds:
135 pound overhead squat, 10 reps
50 double unders

Tammy- 45  9:37
Scott- 95  12:20
Casey- Rx  10:53
Teresa- 55  14:22
Brandi- 55  7:29
Shar- 35  9:43
Dan- 85  5:41
T- 95  9:00

Outstanding job guys. Great job Madman. As prescribed. Super fast time Dan. The overhead squat indiscriminately and cruelly exposes many faults among which are flexibility and strength. Shoulder and hip flexibility are tested and if the posterior chain is tight, good luck maintaining that good lumbar position. Tight shoulders means you have a very difficult time maintaining an active shoulder, especially in the hole. Corrections to these problems can be made with consistent inclusions of the mobility wod.

This was a deceivingly difficult session. Along with strength, our motor skills were challenged. The double unders definitely require a pretty good connection of brain and body. Before its over most of us will have whipped ourselves with misses. The sub of three singles to one double under is worse than the double under. Practice them! Sub out anything you want as part of the warm up to get some practice.

Thoughts are with Super Beth D as she heads up to Wisconsin for the Tough Mudder. We're sending some love vibes your way, and predicting a seriously fun time for you. Can't wait to hear how everything went.

Thanks for another great day of training at CFSF.

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

Enter the realm of comfort through pain.

Monday, July 18, 2011

"If you don't see change, there is no change..."

  -Kelly Starrett, DPT

Saturday, July 16 'Barbara'

'Barbara' is an all time CFSF favorite. An interval workout that allows for full recovery between rounds is always welcomed. But by the time you get to that fifth round the volume begins to take a toll. Round completion time increases, then the nausea....

'Barbara'
Five rounds:
20 pull ups
30 push ups
40 sit ups
50 squats
Three minute rest between rounds

John- 38:00
Tammy- 47:09
T- 40:49

Super good job guys! First full 'Barbara' for Tammy, just two more rounds than you did before... Great work. Did you guys get anything unbroken? Going unbroken is the best way to deal with this session.

A session like 'Barbara' can make you debate whether or not a strict diet isn't in order. The 70-30 paleo just might not be cutting it, especially when 25% of the 30% is beer... Just more to move.

Sunday is a rest day. Rest. Recover. Do something that feels good. Be ready to roll strong Monday. Thanks for all the terrific efforts. More great fuel.

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

You know what to do.
CFSF

Sunday, July 17, 2011

‪The Sounds and Faces of Tough Mudder‬‏ - YouTube

‪The Sounds and Faces of Tough Mudder‬‏ - YouTube

Tough Mudder

So if one of us leaps off a bridge, apparantly so will the rest of us. Fierce loyalty, friendship, a common desire to do the difficult, who knows what, but one by one we are getting registered for the Tough Mudder. Hoof*ckinyah!

Friday, July 15 'Front squat'

This is a super fun format. Max efforts matched with long sub max sets. Potent gas.

Front squat  1-10-1-20-1-30

Eric- 225-175-225-145-225-115
Sam- 95-65-115-65-135-45
Tammy- 125-95-130-75-135-65
Brandi- 115-45-135-65-145-70
John- 225-135-225-135-225-95
Casey- 185-155-215-115-225-95
Dan- 65-65-95-95-145-95
Lynde- 95-75-115-45-125-45


Good job guys. Good front squats. This type of session is what gives CrossFit programming superiority over any other across as broad a domain of work requirements. Ready for anything. However long, however short. Locked, loaded, and on line.

This was actually a fun session. Most CrossFit sessions are, but this one allowed movement at a little nicer pace, which is welcomed after some of the sessions that have led up to this one. Never routine. Routine, like machines, are the enemy.

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

Hit the blog. Find a fix, or something that helps you recover. Thanks for the great efforts.

CFSF

Thursday, July 14 'Waiter's walk/GHD sit-up/back ext'

We've seen the Waiter's Walk before, only we usually add lunges. That would have been disastrous today. This was a super heavy session. Cores took a pounding.

3 rounds:
Waiter's walk, 100m R arm
30 GHD sit-ups
Waiter's wallk, 100m L arm
30 back extensions

Eric- 40  15:39
Scott- 25  18:17
Tammy- 20  19:32
Sam- 20  22:46
Dan- 35  17:57
Brad- 30  19:37
Brandi- 20  22:22
Beth- 35  19:21
Shar- 20  25:29
Holley- 15  26:53
Casey- 53  19:48
T- 40  19:08

Nobody went as prescribed here. Casey actually went heavier than the prescribed 50 pounds, he used the 53 pound kettlebell, and got all his sit-ups on the GHD. That's why we call him the Madman. Great job. Also, great job Super Beth D, 35 pounds overhead is no joke. Definitely ready for your Tough Mudder

Thanks for all the great efforts, thanks for the great fuel.

Citius, altius, fortius.
CFSF

Wednesday, July 13, 2011

Tuesday, July 12 'Pull-up/HSPU'

As prescribed, this session is monstrous. But that's why we do it. If it were easy, everyone would be doing it.

21 pull-ups
21 HSPU
18 pull-ups
18 HSPU
15 pull-ups
15 HSPU
12 pull-ups
12 HSPU
9 pull-ups
9 HSPU
6 pull-ups
6 HSPU
3 pull-ups
3 HSPU
The pull-ups are strict, no kipping. Nose to ground handstand push-up.

Eric- 14:39
Beth- 15:58
Brandi- 23:17
John- *43:42
Dan- *43:41
Casey- *48:45
*400m run in front, and back, and in between.

Great job guys. This was a very heavy volume session. How about that last round of pull-ups? Heavy. Good going John, Casey, and Dan throwing in a little extra fun in the mix. Great idea.

Welcome to the torn hands club Brandi. No more band for you! Outstanding work. Your hard work has paid off. Be pleased, not satisfied.

Wednesday is a rest day, get some bonus work. Sub out anything that's tight or sore.

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

Hit the blog for ideas if you need any.

http://www.toughmudder.com/

Atlanta, February 11, 12:20

"Strong is what you have left when you've used up all your weak."
--Saucony

Tuesday, July 12, 2011

Monday, July 11 'Snatch on the clock'

Whenever we get a chance to go off the clock, we usually take it. We had to stay on the clock today which took a little more out of us, but this was another great session from CFHQ. Thanks. We had a few points we wanted hit, and by the last few snatches everyone was doing a great job on hitting them.

One snatch every minute on the minute for 15 minutes.
Lowest to highest snatch

Scott  95-125
Tammy  55-70
Beth  35-55
John  95-155  super strong lift!
Shar- 35
T  95-130

Great snatches guys. Really strong hips that were exploding open creating serious momentum on that bar. From that point there was a little difficulty pulling under into the receiving position, but as we practiced, the pull under began to go much more smoothly.

When you look at the pulling height required for a successful snatch, you'll notice it's not that high off the ground. Our ability to pull under is usually where we succeed or fail. Super fast is the best way to describe the speed at which this occurs. While this is happening we are violently externally rotating the arms, getting the bar to a locked out ACTIVE shoulder overhead position. Upon receiving, plant those heels, jack those knees out, keep that core as tight as you can, receive it in a full squat, then drive back up. Sounds easy. Looks easy when performed correctly. Not easy. Very high level motor skill requirements make the snatch a movement that most will always need to fine tune over time.

The vocabulary used in Olympic lifting defines what will happen. Where the movement starts, where it finishes, and what is contained therein. We are very literal when it comes to the Olympic vocabulary. Anything 'Power' implies the absence of the squat. If the word 'Power' is not present, we will receive the bar in the full squat position. This inclusion of the squat changes the movement profoundly. I have heard lifters say in the past that a snatch is just a missed power snatch, going low only when forced to. Regardless, we will include the squat unless otherwise specified.

Thanks for the great efforts today. More super good fuel.

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

Winners never quit, quitters never win.
CFSF

Monday, July 11, 2011

Sunday, July 10 'Deadly push-ups with a run'

This one looked good. Actually looked kinda easy. Watch out. We know what that really means... Yep. This session was a serious gasser. The heat played a big factor, but this one smoked regardless of the temperature...

5 rounds:
400m run
145 pound deadlift, 20 reps
20 push-ups
145 pound deadlift, 10 reps
10 push-ups

Todd- Rx  29:00
Casey- Rx  34:50
Shar- 95 (3) 21:35

Great job toughing this one out guys. Breathing in hot oven air doesn't help while we're running, but then again, life isn't air conditioned is it? Suffering through a session like this one not only makes us stronger, but tougher, and much more acclimated to temperature extremes. It does suck though.

Today is the birthday of the USMC. Keep these brave men and women in your thoughts and prayers as they go forward into dangers way, and if you see any military personnel, thank them.

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

Big posterior chain sessions demand a little attention like a petulant child. Give them the love they need, take some time and become smooth, and supple back there. Unglue those fibers that are sticky and meshed. Lengthen that whole complex with some mobility followed by long, static stretches. Don't forget your pain ball. Just don't make the pain face, Kelly's request.

CrossFit Serious Fitness
Nosotros no tememos nada

Friday, July 8 'Weighted pull-ups'

We pulled our body weight and then some. Good job everyone. Solid pull-ups. Most people can't do more than a few pull-ups in a row. Most globo gyms don't even have pull-up bars. We get all sorts of pull-ups on a regular basis, for reps too. Adding a load will begin to make body weight feel tons lighter.

Weighted pull-ups  1-1-1-1-1-1-1

Lynde- bw x 7
Todd- 95
Tammy- 20
Eric- 80
Beth- 25
Teresa- 20
Brandi- 15
Brad- 70
Casey- 100
T- 90

Super strong session guys. Casey, Todd, Beth- great job, heavy weight! Combining pull-ups with strength training is a blast, and we definitely saw some interesting uses of straps and rubber bands to hold kettlebells, dumbbells, and plates to various parts of the body.

You never know when you'll have to pull yourself up and over something. Maybe not in regular day to day life outside of CFSF, but isn't it nice to know that you are strong enough to do so. What we do is functional, and it does make us much more resilient to the stressors of life, of which there are many. It also prepares us for the unexpected, giving us an advantage that others do not have.

Thanks for another great day of training and conditioning at CFSF. Thanks for all the really good fuel, and efforts. This was a fun session. Thanks for that too.

CFSF

Friday, July 8, 2011

Thursday, July 7 'DT'

Shouldn't there be an F in there somewhere in the name of this session? Well maybe there should be. Actually this was a fun session, but a seriously heavy session as well. Did you have a strategy? A scaled 'DT'  is heavy, but at prescription...

'DT'
Five rounds:
155 pound deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound push jerk, 6 reps

Tammy- (3) 75  13:06
Eric- 135  17:48
Lynde- 65  14:19
Teresa- 75  12:47
Casey- Rx  21:47
T- 115  15:18

Super good job guys. How's that grip feeling? Maybe feeling like jello? Grip, and posterior chain both got hammered. That's why we do it. Especially when it's a hero session.

This session is named in honor of  USAF SSgt Timothy P. Davis who was killed in 2009 by an IED while supporting operations in the OEF.

A few people have asked about the Tough Mudder. If you are interested get registered soon. We are running on February 11, in Atlanta at 12:20. This is fun stuff so if you want in JUMP!

http://www.toughmudder.com/

Thanks for the terrific efforts and great fuel.

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

CFSF

Thursday, July 7, 2011

Wednesday, July 6 'Rope climb/HSPU/pistols'

One of my favorite aspects of CrossFit is that regardless of athletic prowess, there are some sessions that throw us into the novice category. That's also what makes many people quit CrossFit. People inherently train how they want to train, often duplicating the same stuff when left on their own. CrossFit requires many things of us, but the most important are a no quit attitude, and a willingness to learn new and often difficult skills.
This session threw EVERYBODY at CFSF into the novice category...

Five rounds:
15 foot L-rope climb
5 handstand push-ups
10 alternating overhead pistols

Shane- *45  12:48
Brent- *45  12:50
Todd- 11:15
Lynde- *  13:46
Eric-  8:43
Shar- *  11:40
Teresa- 10:25
Beth-  10:55
Casey-  11:38
T-  11:18
*overhead squat

Nobody got this session as prescribed. We scaled the pistols by using the rack, or the bench- and nobody is able to perform an overhead pistol yet. We still got pounded... Plus we were challenged from a motor skills standpoint as well as physical, which will make us better athletes in the long run.

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

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

Hit the mobility blog and find a fix for anything bothering you, except a co-worker, or nasty neighbor. It would be nice if we could do that though, huh? Remember also that ice is our friend. Liberal amounts after the wod, as well as a good spray of YBF always helps uncomfortable bits and pieces. Take the time. It's worth it.

Ready to lead, ready to follow. Ready for anything.
CFSF
When you are about to give up, think for a moment about
Kyle Maynard and reconsider. Be thankful you have the opportunity to
 train hard and do so.

http://www.toughmudder.com/
2-11-12
12:20

Sunday, July 3, 2011

Sunday, July 3 'Press'

Five reps? We haven't seen five reps in a while. What a game changer.

Press  5-5-5-5-5

Shar- 65
Lynde- 70
Teresa- 75
Casey- 125
T- 120

Great session everyone. Good prioritization on a hot Sunday afternoon. This was the last opportunity to train until Wednesday, July 6th.  Enjoy the break. Get some nice, relaxing stretching in, and come back ready to roll strong.

Take an opportunity to reflect upon the many blessings we have as well.

CFSF

Saturday, July 2, 2011

Saturday, July 2 'Front squat/Casey Fairbanks'

What a great combination! This was a really fun session that delivered serious gas. However, if you have issues with the front rack, this session might not have been as fun as it should be. If your wrists and arms are not flexible enough to allow a correctly racked position, you are working a lot harder than you should to be to maintain that rack.

3 rounds:
135 pound front squat, 12 reps
12 Casey Fairbanks

Todd- Rx  7:52
Brent- Rx  7:15
Shane- Rx  6:48
Brad- 95  11:00
T- 115  9:25

Great job guys. Good squats, and fast finish times. Nice session.

Sunday 12:30 next training day. Monday, July 4th CFSF will be closed. Thanks for the terrific efforts and super good fuel. Thanks for another great day of training and conditioning at CFSF.

CFSF- serious people only. Don't waste your time and ours if you aren't serious about conditioning.

Friday, July 1, 2011

Thursday, June 30 'Deads'

Same session from the same day last week. What's up with that? First the bookend 800's, now double deads in two consecutive weeks. Is this a trend?  Either way, deads were a welcomed sight by many.

Deadlifts  3-3-3-3-3

Eric- 335
Sam- 185
Lynde- 200
Brent- 315
Brad- 345
Brandi- 160
Casey- 335
Shar- 175
John- 415
Holley- 145
Beth- 150
Todd- 350
T- 275

Super strong lifts guys. Really solid form. No douchebag shoulders, or soft cores. Your efforts are paying off by allowing you to lift more than last time. Getting stronger. CrossFit delivers when you train consistently and stick to at least an 80/20 paleo diet.

Friday is a very much deserved rest day. Get the bonus, it won't take long, and you have all day to get them done. If you feel anything like I do, be sure to stretch that super tight posterior chain. Again, stretch over the day, little bits and pieces all day long with every opportunity you have.

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

Hit the mobility blog and find some mobs for whatever is tight and grovelly on your body. Pain is our friend, embrace it. Comfort always follows pain.

http://www.toughmudder.com/

We are in!  February 11, 2012 is the race date, 12:20 is our start time. Hooyah Eric Heath! Ready to lead, ready to follow. You tossed your hat in the ring, motivating us to join you. There are a few other mud/obstacle/run  events coming up and we are thinking about getting some for prepping up to The Tough Mudder. Ask if you're interested in getting some too.

Thanks for another great day of training and conditioning at CFSF. Use your time wisely. Saturday 9:00 am is the next training day. We will train Sunday at 12:30 as well, but CFSF will be CLOSED Monday, July 4th.