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Tuesday, August 30, 2011

Monday, August 29 'CrossFit Total'

The CrossFit Total should leave us as gassed as any long chipper style session ever has. We are looking for one rep max efforts for three different exercises. Albeit off the clock, we are still gassed by the end.

CF Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
                               BS     SP     DL     Tot.     5-13
Alice Ann-              130     70   125     225
Lynde-                    200     95    225    520
Holley-                    110     50   155     315
John-                      325    185   405     915
Dan-                       305    165   385     855    860
Sharon-                   120     75   185     380    420
Casey-                    305   135    405*  845    855
T-                           235    145    295    675    665

Great session everyone. Super strong session John. One thousand next Total. Guaranteed. Great job Lynde. Wicked strong PR on the deadlift Casey. Brad would be proud.

All and all this was another great day and great session. Thanks for that. Tuesday is a rest day. Get some prehab, mobility,or both. You have all day. Use your time wisely.

Wednesday will be a special day. It will be the last opportunity to train with Dan for a while. While we are sorry to see him go, we are excited for him at the same time. Dan is a magnet and he will be missed. His fuel, his get it done attitude, and his relentless pursuit of excellence in these workouts has been inspiring.

We will celebrate one last time after the workout. Hoofuckinyah Dan, Hoofuckinyah.


Sunday, August 28 'Clean/burpee'

This looked like a fun session on the board. Turned out to be one long burpee session with a few cleans thrown in for variety. It was potent.

5 rounds:
3 cleans
20 burpee's

Matt- 65  16:00
Lynde- 95
Teresa- 95  16:05
Casey- 135  17:12
T- 125  16:12

Nice cleans everyone. Good job on getting the full clean Casey. At 135 no less.

A bit of controversy regarding the Clean. As a rule of thumb at CFSF when we see "Clean" we assume that we are receiving the bar in a squat. Several mainsite sessions have included Cleans in the workouts of the day lately and we have seen "Power Cleans" performed instead of "Cleans" that include the squat.

We will continue to include the squat with Cleans unless otherwise specified. So, continue to work on getting low when you practice Cleans. It may add time to your WOD, and you might not be able to move as much as if you were Power Cleaning, but the Clean will include the squat at CFSF.

Thanks for all the great fuel and good times.

Saturday, August 27 '10:00 AMRAP WBS/rope climb'

Rope climbing used to be one of the tougher things we did. It has become much easier, and nothing draws stares from passers by like girls climbing ropes.

10:00 AMRAP
15 wall ball shots 20/16
15' rope climb, 1 ascent

Brandi- 4 + 3 rope subs
Lynde- 5 + 10 WBS
Tammy- 5 + 15 WBS
Holley- 3 + 3 rope subs
John- 7
Dan- 6
T- 6

Nice job guys. Good round total John. Great to have your fuel back. Great rope climbing Tammy and Lynde. This was a good session that was perfectly timed. We were destroyed. Felt great.

Thanks for all the strong efforts today.

Claire is STRONG!

Friday, August 26, 2011

Thursday, August 25 'Nancy'

Another deceivingly difficult session, 'Nancy' can stretch out like bad taffy. By that fifth round, lungs are gassed, legs heavy, shoulders fried. Dig deep for that "get done" fuel, look around and see everyone else struggling to finish...

5 rounds
400m run
95 pound overhead squat, 15 reps

Amber- (FS) 35  19:00
Tammy- 45  21:18
Sam- (FS) 75  23:35
John- Rx  17:29
Holley- 22:48
Casey- Rx  21:44
Brandi- 45  32:00
Brad- 75  23:02
Sharon- 35  32:19
Joey- 45  25:12
Andrew- (3) 45  11:06
Heather- 50  15:13
Richard- 45  17:41
Abby- (FS)  (3) 35  10:38
Joseph- (3) 95-45  10:10
Amado- (Airsquat) (4)  11:41

Thanks to Tammy, Sharon, Casey, and Joey for helping out in my absence. Welcome to CFSF Abby, Heather, Joseph, and Amado. Great to see John Fenn back on line too.

Friday is a rest day, not an off day. Use your time productively. 7:00pm Friday night Outback Steakhouse in Oxford for Dan and Patricia's send off to Korea.

Thanks for all the terrific efforts.

Thursday, August 25, 2011

Wednesday, August 24 'Deadly toes to bar'

Deadlifts are potent. They pack a serious hormonal punch. Combined with toes to bar, things can get dicey fast.

5 rounds:
185 pound deadlift, 15 reps
15 toes to bar

Tammy- (3) 135  10:50
Amber- (3) 65  10:55
Teresa- 115  17:30
Lynde- 135  17:39
Casey- Rx  15:51
Shar- 105  17:45

Did you hit the cues? Can you think of three great deadlift cues right now to yourself ? Which is the single most improtant cue you think of in your set-up?

Hit the mobility blog. Feel better. Thanks for all the great efforts. Thanks for letting CFSF deliver.


Wednesday, August 24, 2011

Tuesday, August 23 'DU/box jump/KB swing'

Ask three people and you'll get three different answers on this one, but which of the three exercises was the most difficult for you? This was a potent triplet that delivered serious gas.

5 rounds:
40 double unders (*= 3:1 single sub)
30 box jumps, 24" box
20 kettlebell swings, 1.5 pood

Lynde- 35#  35:01
Amber- 30#  35:47
Alice Ann*- (3)  20"  30#  22:53
Sam-* 20"  35#  35:44
Teresa-*  (3)  20"  35#  20:53
Casey- Rx  24:28
Dan- Rx  27:04
Joey- *  20"  35#  29:11
Matt- * (4)  20"  30#  30:45
Tammy-*  20"  35#  33:50
Richard-* (3)  24"  35#  11:21
Andrew-* (3)  24"  35#  13:22
T-* 27:28

Great job guys. This was a long session on a hot day. We had some terrific efforts and really good fuel to deal with the gas. Understand? It's ok, you don't have to. Big good job to everyone getting the double unders. We must embrace them.

Outstanding session Matt, Kim, Richard, and Andrew. Good puppies. Good futures at CFSF. Super strong session Madman, and Son of Zeus. At prescription. Argh...

Find a few mobilization/stretches for a warm-up and/or cool-down while at CFSF and do them. Your body will thank you with higher levels of performance and comfort.

Big THANKS to Joey for acquiring, cleaning, and stenciling the biggest freakin' tire I've ever seen. More big THANKS to Casey, Matt, and Dan for helping him load it up and bring it home to CFSF. We are going to have some serious fun with this mother of all tires.

Thanks for another great day of training and conditioning at CFSF, where in the midst of this August heat, is still the coolest place to be.

Be someone special.

Monday, August 22, 2011

Sunday, August 21 'Press'

Perhaps one of the most functional exercises we see, the Press is a strength standard that got shoved out of the way for the bench press. Not us. CrossFit is a strength and conditioning program, that's why we press.

Press 5-5-5-5-5

Teresa- 75
Matt- 95
Lynde- 80
Joey- 75
T- 125

Great work after a night of beer, burgers, and more beer. Thanks to Brad and Brandi for a great time!

Monday is a rest day, use your time wisely and do something that feels good, helps you recover and relax. Your bonus work is to relax. Go somewhere quiet, preferably dark, and do some breathing exercises. Breathe in through your mouth, counting slowly to five as you inhale. Exhale through your nose on a seven count. Fill your lungs completely. Spend a few minutes doing this, it's very effective at helping us relax.

Smell the glove...

Saturday, August 20 'MU/squats'

This is another good motivator to get the muscle-up. The substitution is a nightmare. Even dropping the sub by one, people still got crushed way worse than they needed to.

Three rounds:

12 muscle-ups (*2/2 sub)
75 squats

Lynde- *28:21
Dan- 40:10
T- 21:10

This was a good session that nailed us. Hooyah Dan for sticking it out. That no-quit attitude is what makes people winners.

Matt, Kim, you guys are doing really well. Keep doing your homework, and stay consistent with your training. Good things come with patience.


Friday, August 19 'Isabel'

We had options today. The choice between a snatch and a power snatch. Options are nice. Whichever you chose, 'Isabel' still crushes.

30 snatches, 135 pounds

Tammy- (45)  3:48
Sam- (45)  3:40
Scott- (65)  4:22
Teresa- (4)  4:04
Brad- (75)  2:34
Shar- 4:43
Dan- (100)  5:54
Casey- (115)  7:58
T- (95)  6:46

Great snatches guys. Solid hips generating good speed and elevation on those bars. We had several people running off the clock doing some other fun stuff also- good work guys. Practice is exactly what it sounds like. Practice. Learning and applying lots of new skills, in a relatively short period of time.

You'll have a little extra time to get some mobs. Do it!

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


Thursday, August 18, 2011

Wednesday, August 17 'Bradley'

Another great hero session from CFHQ, and this one delivered. No better reason to work hard.

10 rounds:
100m sprint
10 pull-ups
100m sprint
10 burpee's
:30 second rest

Tammy- (5)  19:50
Scott- (6)  21:46
Eric- 30:40
Sam- (5)  25:10
Amber- (5)  21:00
Lynde- (6)  29:46
Beth- 35:21
Cortez- 26:50
Casey- 37:35
Shar- (5)  24:24
Matt- (8)  38:45
Blake- (5) 27:00
Dan- 30:47
T- 32:23

Outstanding session guys. This was a long, grindy workout that left everyone in floor lock. Super fast time Eric and Dan. Great job Super Beth for finishing this one and keeping the girls represented.

Although ten reps is a manageable number, ten rounds is something all together different. The last few sprints looked and felt more like moon walking. The thirty second rest between rounds was welcomed, but nowhere near enough. This was a great session.

This session is named in honor of  U.S. Airforce Senior Airman Bradley Smith, of the 10th ASOS, who was killed on January 3, 2010 by an IED while on operations in Kandahar Province, Afghanistan. It is a privilege to suffer through this session.

Thursday is a rest day, and there is bonus work. Use your time wisely. Thanks for another great day of training and conditioning at CFSF.

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

Wednesday, August 17, 2011

Tuesday, August 16 '5k run'

What a great day for a run. Nice wind, cooler temps, who could ask for anything more? Perfect.

5k run
Amber- 32:55
Sam- 36:35
Brad- 34:46
Casey- 30:15
Brandi- 43:37
Beth- 32:27
Blake- 38:05
Sharon- 48:20
Dan- 23:45
T- 31:30

Great run guys. Super fast run Dan, (Son of Zeus) too bad you won't be around to do the Tough Mudder with us. We need that fuel, and a shove every now and then to keep going....

Chopping up 3.2 miles 200 meters at a time is monotonous. We are going to get a course set up so that the next 5k run will carry us through the neighborhood and park. Just remember to bring a knife... OK, just kidding. We'll run in a pack.

Hit the mobility blog and find something nice for what what ails ya. Thanks for all the great efforts and good fuel. Eat your Wheaties, you'll need them.

Hard play, fun work.

Tuesday, August 16, 2011

Monday, August 15 'Pull-up/HSPU clock'

Anything done on the clock is fun. This was an interesting session in that the exercises could be broken up according to how you feel, as opposed to finishing one before starting the other. What do you think?

Pull-up/Handstand push-up clock:

Perform one pull-up and one handstand push-up on the first minute, two of each on the second minute, three of each on the third. Continue until you are unable to complete the set. The sum of successful minutes for each is your score.

Scott- 10/10  20
Eric- 11/10  21
Tammy- 8/8  16
Amber- 7/7  14
Lynde- 8/9  17
Todd-  11/13  24
Brad- 7/7  14
Teresa- 8/7  15
Holley- 10/6  16
Dan- 14/9  23
Casey- 13/7  20
Sharon- 6/8  14

Great job guys. Great totals Todd and Dan. This looked like a super fun session, and nothing stops traffic more than girls on the rack getting pull-ups. Well maybe girls on ropes, but that's just because the ropes are closer to the door...

Thanks again to Tammy and Casey. You guys are solid, Ionic columns of dependability, and we are fortunate you roll with us. Thanks everyone for the effort put forth in getting this ladder put away.

Just a little bit, every day.

Still time. Atlanta, Feb. 11,  12:20 start time.

We are considering renting a van and heading over to Greensboro, Georgia to spend the night before the race. We have a few rooms reserved. If you are interested let us know.

Better than yesterday.

Monday, August 15, 2011

Saturday, August 13 'BTN jerk'

Another first session for most of us, the behind the neck jerk went well after some practice, mobility and more practice.

Behind the neck jerk  1-1-1-1-1-1-1

Shar- 80
Lynde- 80
Dan- 205
Todd- 185
T- 175

Great session Dan. Heavy. Super session Todd, knocking out two wods in a row is no joke. Good stuff. Good job Matt. Another arrow for your quiver, moving right up the on ramp.

Anything behind the neck requires good shoulder flexibility. If you had difficulty, address the situation, either through added flexibility, mobility, or both. The best approach is a little bit, every day. Hit the sore spots, and the tight spots more frequently.

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

Hit the mobility, hit it hard!

Friday, August 12 'Gator'

Gators like to eat arms. Upper arms in particular, on the back. Yummy. Then they like to eat the muscles around the chest and front shoulders. Once you let a 'Gator' get hold of you those areas will be destroyed.

8 rounds:
5 front squats, 185 pounds
26 ring push-ups

Alice Ann- 45  17:55
Amber- 45  21:30
Eric- Rx  31:15
Lynde- 100  34:30
Tammy- 100  33:07
Shar- (4) 55  12:40
Teresa- 80  28:52
Casey- Rx  33:25
Dan- Rx  30:25
Matt- (7) 65  33:00
Todd- Rx  22:14

Great session guys. Super fast time Todd. Good weight Tammy and Lynde. Good job everyone getting this one booked. There's still nothing more motivating than working hard for a hero session, but this one required an above average level of determination.

Thanks to Tammy and Casey for running the rodeo again.


Friday, August 12, 2011

Thursday, August 11 'Deadly runs'

What a potent combination. This session followed the "looks easy" theory, dropping everyone in a pool of sweat. Thanks for another great session CFHQ...

12:00 AMRAP
400 meter run
5 deadlifts

Teresa- 135  3 + 150m
Tammy- 135  3 + 400m
Lynde- 135  5 + 100m
Brad- 225  4
Brandi- 135  2 + 200m
Dan- 245  5 + 100m
Casey- 285  4
Sharon- 135  2 + 350m
Beth- 135  3 + 3 deads
T- 245  3 + 350m

Super fast run Dan, and super heavy lift Casey. Great job guys! This session was a gasser of the first order. A runner's favorite. Good to see Amber back. One step at a time, and hooyah on wanting more.

Take care of those tight, gnarly bits and pieces. Especially those just been crushed posterior chain and hip flexors. Spend the time, you will feel so much better.

Thanks for all the terrific efforts.


Tuesday, August 9 'Overhead squat'

The overhead squat is a cruel and indiscriminate exposer of flexibility and strength issues. Another great reason to keep hitting the mobility blog, and adding some cool-down stretching into your routine.

Overhead squat 3-3-3-3-3

Lynde- 125
Casey- 175
Dan- 135

Good session everyone. Big thanks to the Madman for running to the rodeo at night, and big thanks to Tammy for taking care of lunch. THANKS!


Tuesday, August 9, 2011

Monday, August 8 'Deadly Row'

This was another great session from CFHQ. The full recovery allowed for total efforts on the row, and we got that from everyone, good job. Want to have some fun on the rower? Set the damper at 10 and go strapless. Focus on  pulling power and less on recovery. Fun stuff...

4 rounds:                             Deadlift 1RM
500 meter row
3:00 minute rest

Sam-  16:40                              245
Alice Ann-  19:36                     150
Scott- 17:04                             335*
Lynde- 17:14                           195
Teresa- 17:09                           175
Holley- 17:21                           165
Shar- 19:03                              205
Brad- 17:15                             385*
Beth- 17:08                             175
Matt- 17:42
* personal record

Great session everyone. Good gas, good fuel. Great deadlifts! Form was exceptional and we had two personal records. Super strong stuff guys! Good work Matt. You got one of the most difficult sessions behind you, and you can recognize a good set up now... Outstanding. Super fast row Sam! Keep up the good work.     

For the next few months, Monday will be a strength day. We will also be throwing in some skills as a warm up periodically. There is a lot to work on, and we will benefit from this.

Condolences go out to our friends and family members of the NSW community.

Thanks for all the terrific efforts, thanks for the good times.


Monday, August 8, 2011

Sunday, August 7 'CrossFit Games Master's Chipper'

According to the theory, this one shouldn't be too bad at all... Theoretically at least.

CFG Master's Chipper

10 handstand push-ups
20 wall ball shots 20/16
30 toes to bar
40 power cleans, 135 pounds
50 burpee's
60 sumo deadlift high pull, 75 pounds

Teresa- 29:54  65# PC, 35# kb sdhp
Casey- Rx  30:21
Lynde- 26:17  65# PC, 35# kb sdhp
Dan- 22:47  95# PC
T- 28:33  125# PC

Great job guys. Super great job Madman. At prescription.

Congratulations to the Woodstock 5k runners: Brandi, Lisa P, Lynde, Patricia, Sharon, and Teresa. Good job guys. Really good job Lynde, cruising in Sunday for more.


Friday, August 5 'CFG 10'

The CrossFit Games workouts are always pretty interesting, this one was no different. A chipper style session that finished with some heavy duty heartbeat in the throat kinda stuff. Awesome.

CFG Event 10
20 calorie row
30 wall ball shots 20/16
20 toes to bar
30 box jumps, 24" box
20 kettlebell sumo deadlift high pul
30 burpee's
20 shoulder to overhead, 135 pounds
120 foot sled drag, 165 pounds

Scott- 21:18  70# kb, 95# oh  
Lynde-  20:12   53# kb, 65# oh 
Brad- 16:45  70# kb
Brandi- 20:57  35# kb, 65# oh
Dan- 13:18  70# kb, 115# oh
Casey- Rx  17:45
T- 16:54  70# kb, 115# oh


Friday, August 5, 2011

Thursday, August 4 'CFG 9'

This was the second go around with this session, the only difference was the time cap. When the first session popped up with a three minute cap many felt obligated to do the entire session for time. Understandably. However, the method to CFHQ programming is pretty solid, and we see that this session falls in direct correlation to one of CrossFit's fitness standards for time: Across broad time domains. Long and short efforts.

6:00 AMRepsAP
20 calorie row
30 wall ball shots, 20/16
20 toes to bar
30 box jumps, 24" box
20 kb sumo deadlift high pull
30 burpee's
20 shoulder to overhead
120 foot sled drag

Todd- 121 reps (1 burpee)
Sam- 87 reps  (17 box jumps)
Lynde- 76 reps (6 box jumps)
Scott- 85 reps (15 box jumps)
Tammy- 83 reps (13 box jumps)
Eric- 95 reps (25 box jumps)
Shar- 60 reps (10 toes to bar)
Casey- 101 reps (1 kb sdhp)
Dan- 111 reps (11 kb sdhp)
T- 105 reps (5 kb sdhp)

Great session Todd! Getting into the burpee's was no easy task. You got a lot done in six minutes. Yep, just six minutes.

How did you feel at the end of the six minutes? Crushed. When we see a session like this one capped at three or six minutes, it doesn't make sense. But a three minute Fran, even a six minute Fran would be a spectacular achievement. Time is just one aspect of CrossFit. We learned a valuable lesson this week: Scale as needed, but don't modify these sessions.

Saturday morning 7:30, Anniston High School for the Woodstock run. We have several people from CFSF running, so come out and cheer them on.

Thanks for the terrific efforts and great fuel. Eat your Wheaties. You'll need them.


Tuesday, August 2, 2011

Monday, August 1 'Tests'

Observable, measurable, repeatable. Three things CrossFit has that give it empirical value. Testing is a part of that value, and we tested a few things...

                    L-sit     HS walk     CTB pull     Snatch     500m row     100 sit-ups
Eric-             :30         16'9"          53#           115#
Alice Ann-                                    BW                           2:36               1/2 2:50
Tammy-        :14                                                                                    3:30
Lynde-          :10                                                             1:55                4:01
Brad-            :28                                                             1:54                3:40
Holley-                                                                            2:15               5:03
Dan-             :23       26'1"            53#           120#         1:38                2:54
T-                 :45       12'1"            70#           105#    

This was a great session, and it shows us where we are, and need to be. We like being tested. We'll always come back for more.

Another good session for Matt, who learned the lesson of the hammer and the nail today. Today we were the hammer, and it was good. Maybe next time not so good. Either way, enjoy the sessions and hope for the best. Great session Dan, Son of Zeus, you are definitely a mutant in training.

Tuesday is a rest day. Hit the blog, get some flossing and stretching for those hams! Do it. Thanks for the terrific efforts on this last three day cycle.

On time, on target, never quit!

Monday, August 1, 2011

Sunday, July 31 'Muscle up/Deadlift/GHD sit-up'

Oh yeah, add the runs in the title too, didn't have space for that.... More hot oven air to refresh the lungs after they've been toasted by a totally fun triplet from the other side. Another good day for runs needless to say.

5 muscle-ups
10 deadlifts, 245 pounds
15 GHD sit-ups
50 yard sprint
5 muscle-ups
10 deadlifts
15 GHD sit-ups
100 yard sprint
5 muscle-ups
10 deadlifts
15 GHD sit-ups
150 yard sprint
5 muscle-ups
10 deadlifts
15 GHD sit-ups
200 yard sprint

Lynde- * 115 ^ 19:01
Todd- Rx  17:08
Teresa- * 115 ^  22:04
Joey- * 135 ^  21:59
T- 225  19:28
* muscle-up sub: 3 pull-ups/3 dips
^ GHD sit-up sub: 2:1 abmat sit-ups

This was a heavy session. Great job getting this one in the book guys, on another warm summer afternoon too. Good prioritization.

Find nirvana. Look for it through the mobility wod blog.

Thanks for the great efforts, the great fuel.

Saturday, July 30 'Rope climb/C+J'

Does rope climbing ever get any easier? I actually blistered my hands on this one. This was a great little couplet though, and it delivered.

Rope climb, 5 ascents
5 C+J
Rope climb, 4 ascents
4 C+J
Rope climb, 3 ascents
3 C+J
Rope climb, 2 ascents
2 C+J
Rope climb, 1 ascent
1 C+J

Teresa- 65  12:20
Todd- 145-165-185-195-205(f)  27:21
T- 115-125-135-145-155  23:29

Great session guys. How about those hands? Mine feel like they've been washed in acid. Actually looked around for some YBF. Wicked strong session Todd, heavy cleans.

Good to see Matt back. Solid PT. Looking good. Lynde, be patient. The waiting is the hard time. Brad, good job on toughing out a sore shoulder and cruising in for some work anyway.

Search the mobility wod archives for anything you need to help with any nasty, tacky, or just plain uncomfortable places. A little bit every day.