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Wednesday, February 29, 2012


Pulling our own weight and then some... Weighted pull-ups are always a blast. We went strict today, and that changed things quite a bit. Some loaded, some did not. Whichever group you were in, good job!

Weighted pull-up  1-1-1-1-1-1-1
                        BW     1RM    
Richard-           180      60 
Eric-                180      60
Andrew-          178      90
Lynde-             155      25
Sam-                            45
John-               215      100
Cody-             205      57.2
T-                   180       70

Great pulls John and Andrew. You guys are STRONG! Great job Lynde, strict and 25 pounds added- HOOYAH! If you were working sets and reps for pull-ups, remember, GET THOSE NEGATIVES!

Sign up for the Barbarian, June 23. 10:00 start time...

 ALSO... Sign up for the Carolinas Tough Mudder, October 27. Team name: WFYU

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

"Buy the ticket, take the ride."
  --Hunter S. Thompson

Tuesday, February 28, 2012

The Barbarian Challenge - Gadsden, AL - Part 1 - YouTube

The Barbarian Challenge - Gadsden, AL - Part 1 - YouTube

The Barbarian Challenge - Gadsden, AL - Part 2 - YouTube

The Barbarian Challenge - Gadsden, AL - Part 2 - YouTube


This workout needs a name. What would you name it? Another deceivingly difficult session, this one followed the whiteboard "looks easy" theory like bad directions to a party. You know you're going to get there.

Three rounds:

300 meter row
20 wall ball shots 20/16
10 pull-ups

Eric- 9:43
Alice Anne- 11:42
Tammy- 12:44
Scott- 12:00
Larunda- 12:30
Carolyn- 13:31
Richard- 8:20
Andrew- 9:31
Teresa- 12:49
Sam- 11:14
Lisa- 11:33
Cody- 12:12
T- 9:45

Great workout everyone. Super fast finish Richard! Keep those lungs inflated.... This was a short, and sweet session where most went unbroken. It was also the first CrossFit workout at prescription for some puppies. Great job puppies!

Hit the blog. Thanks for all the terrific efforts and great fuel.


"Continuous effort- not strength or intelligence- is the key to unlocking our potential."
  --Winston Churchill

Sunday, February 26, 2012


This was another great workout from CFHQ, and there is no better motivation to push than a hero workout. We needed that motivation today.

25:00 AMRAP
11 chest to bar pull-ups
315 pound deadlift, 2 reps
10 handstand push-ups/ *OH press sub/^HS prog

Shaun- Rx  7
Todd- Rx  8 + 2 deadlifts
John- Rx  10 + 2 pull-ups
Holley- 95# *  8 + 6 pull-ups
Cody- (15:00) 5
Hayden- (15:00)  4 + 11 pull-ups
Lynde- 205# ^ 7 + 2 deadlifts
Candice- (15:00) 5 + 11 pull-ups
Heather-185#  6
Andrew- 265# *  7 + 11 pull-ups
T- 265#  10 + 11 pull-ups

Great session guys. This was a heavy workout that took a lot of fuel. Good prioritization for a Saturday morning. Twenty five minutes felt like thirty today, and pulling the garage door down took a little extra effort.

This session is named in honor of  U.S. Marine Corps First Lieutenant James R. Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, who died on November 2, 2010 during combat operations in Helmand Province, Afghanistan.

Hit the blog for some fixes. There's plenty to choose from.

Sunday is a rest day. Use your time wisely. ICE if you need it!

Stay frosty


We always get a lot of looks from people driving by as we run backwards... At least there were no close calls like last time. Last time we almost caused a wreck from rubbernecking...

800 meter run
400 meter run backward
800 meter run
400 meter run backward

Eric- 14:44
Tammy- 19:15
Larunda- 19:26
Alice Anne- 19:17
Shaun- 14:59
Casey- 16:34
Logan- 16:40
Teresa- 18:50
Holley- 23:30
Sam- 18:20
Jolie- 18:51
Candice- 23:53
John- 13:05
Cody- 400/400  10:40
Hayden- 400/400  11:40
T- 15:30

Great times and great runs guys. Running backward is not only smoother than running forward, it also keeps us on our front foot. With exception of pulling heels to butt, it is a good example of pose running. Brilliant plan. Thanks CrossFit.

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

Friday, February 24, 2012


So the guy's name is Royal Burpee. We can thank him for the exercise. Thanks.

7:00 AMRepAP

Eric- 83
Scott- 57
Alice Anne- 71
Teresa- 80
Larunda- 55
Tammy- 60
Patricia- 103
Sam- 75
Candice- 45
Casey- 61
Lynde- 74
Richard- 100
Sharon- 53
John- 81
Todd- 76
Andrew- 74
Cody- 79
Hayden- 65
Carolyn- 72
Emilee- 59
T- 82

Great numbers everyone. Super strong Patricia, and Richard. You two have the cardiorespiratory system of King Kong. Outstanding. Also great to see Todd testing that knee more and more. Good job Puppies.

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

On time, on target, NEVER quit.

Wednesday, February 22, 2012


This was a great twist on the CF Total. Today was both a max lift day, and a great day to get some good practice in. We had a few things we talked about really wanting to see, and everyone delivered. Great job.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
                    C     BP     OHS     Tot.
Sam-          185   185     115      485
Tammy-       95    95         x        190
Scott-         180   195     135      510
Eric-           205   275     150      630
Larunda-     95     90       45       230
Brad-         185   185     135      505
Lynde-       125   140      95       360
John-          265   275     155     695
Casey-       205   255      200    660
Sharon-       85    95         x       180
Candice-      x     90         x        90
Cody-          x    236.5     x       236.5
T-              175   185     135     495

Great lifts everyone. All the cues we talked about got hit. Form, consistency, intensity. There were also some heavy lifts... John, Lynde, Casey, Eric- super strong. If you didn't get to max out with all three today, no worries. There will be more. The practice was good, the heavy will follow.

Wednesday is another well deserved rest day. Use the extra time you have to get some mobility. Address that tight PC, roll your feet, floss your hamstrings, ANYTHING... Just do it.

Ready to lead, ready to follow.

Tuesday, February 21, 2012


'Angie' is another CFSF favorite, and we had a good time getting nailed. There were some really great efforts and super fast times.

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Teresa- 25:00
Alice Anne- 25:30
Larunda- 1/2  11:07
Carolyn- 1/2  15:00
Tammy- 25:11
Eric- 20:15
John- 19:00/19:51
Richard- 20:37
Andrew- 22:32
Scott- 21:00
Holley- 1/2  22:45
Patricia- 12:13
Brad- 1/2  11:03
Jolie- 1/2  13:44
Shaun- 23:00
Lisa- 25:50
Sharon- 27:34
Cliff- 27:50
Emilee- 36:04
Candice- 1/2  24:53
Casey- 26:00
T- 20:44

Outstanding time Patricia, and nice job John Fenn for grabbing two in one day. Hooyah! Way to hang tough Burly Girl. Getting those sea legs back isn't going to be easy... Stay tough!  The Puppies are still doing great. We have a sorta big litter, so keep your eyes on these pups as they continue to get locked on.

Which of the exercises was most taxing for you, and did you have a rep scheme in mind, or just go all out until you were done? There were several people that went unbroken for several exercises. That's the way to do it. Super good job!

Use the blog. Find the pain and banish it from your CrossFit kingdom. You rule.


Monday, February 20, 2012

They guy driving the Porsche didn't want to wait to go around... Life is karmic.


The CrossFit 'Total' is part of what separates CrossFit from other programs. We are a strength and conditioning program, and we work across broad domains. The 'Total' is pure strength, and it has turned out to be a CFSF favorite.

'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                       BS     Press      Dead     Tot.     12-19
Teresa-           165      90         215      470      437
Holley-           100      52.5      145       297.5
John-              365     195        440      1000    935
Lynde-           215      90         255       560      555
Sam-             305      145        400       850      785
T-                  235      130       305       670      675

Super great session! We had some serious increases from the last 'Total'. This was a fun session that could be referred to as the 'PR and passouts' session. 3 PR's, 3 pass outs. Fun stuff. It was great to see Holley F. back, and HOOYAH on deciding to do the Tough Mudder with us in October.

Hit the blog. If you find any gnarly bits and pieces, hit them too. Thanks for all the terrific efforts and great fuel.


Seven rounds seems like a lot, but just as soon as it begins, it's over. We are dripping, exhausted, and stronger. Seven feels like five, five like three. Just keep moving... Three is easy.

Seven rounds:
15' rope climb, 1 ascent (^3:1 sub)
10 wall ball shots, 20/16
15 kettlebell swings, 1.5 pood
20 double-unders (*3:1 sub)

John- Rx 20:23
Andrew- * 23:58
Heather- ^ 35#  24:11
Sam- Rx 23:28
Casey- Rx 25:53  -that's with an extra round thrown in for good measure
Candice- (4) ^ * 18#  11:02
Lynde- 35#  31:18
T- Rx  22:43

21, 15, 9 reps:
Wall ball shots
Kettlebell swings

Hayden- 10/20  6:04
Cody- 16/35  5:15
Carolyn- 16/20  5:49

Great workout everyone. Seven rounds can stretch out. Focusing on the here and now, not how many you have left, can help. Puppies: GREAT JOB! It was a puppy lunch and they killed it.

So it's official. We are registered for the Carolinas Tough Mudder, October 27. Team name: WFYU

Thanks for another great day at CFSF.

Friday, February 17, 2012


Clean Fran, she's dirty. This session was a mash up of a couple of CF cripplers, and it delivered. Thanks CFHQ!

21, 15, 9 reps:
115 pound power clean
115 pound thruster
(* med ball clean sub)
(^ push press sub)

Eric- Rx  13:40
Larunda- *^45  14:00
Jolie- *^45  14:43
Kelli- *^45  15:00
Alice Anne- 45  14:02
Cliff- 100  14:02
Sam- 75  8:24
Teresa- 75 12:20
Lynde- 65  8:45
John- Rx  9:36
Andrew- 85  12:29
Joey- 75  13:40
Richard- 85  8:49
Casey- Rx  13:42
T- 95  13:00
Todd- 95  11:13

Great session everyone. As prescribed Eric, Casey, and John- Hooyah! This was a potent session that demanded focus on form, or it could slip away easily. Solid drives and super fast flips, are key. Oh yeah, how about a properly placed rack... That, combined with the huge demands of thrusters, are a recipe for disaster. Here are a few cues... Heels, knees out, tall chest, high elbows, patience for triple extension, fast flip- can you think of a few more?

We have puppies. They are doing really well. Form, consistency, then intensity, combined with a no quit attitude and doing your homework equals guaranteed success.

Make plans now for the Carolinas Tough Mudder, Saturday October 27, Society Hill, SC. This is a different course, and it looks like a total blast. You have 8 months to prepare.

Thanks for another great day at CFSF. Thanks for the hard work, great fuel, and good times.


Thursday, February 16, 2012


This was a high volume interval beast. We never have any problems with people resting after a round of FGB, but some are reluctant to rest after rounds like we saw in this session. There were 12:00 minutes of rest time incorporated into this session for a reason.

8 rounds:
10 burpee's
15 jumping lunges
20 double unders (*3:1 sub)
5 jingle-jangles
:90 second rest

Sam- (4) 18:25
Larunda- (4) * 20:27
Jolie- (4) * 14:25
Sharon- (4)  21:29
Richard- 20:41
Andrew- * 27:14
Casey- Rx 30:00
Teresa- * 30:21
Cliff- * 31:26
John- Rx  28:12
Joey- * 26:58
Candice- (3) * 13:33
Hayden- (3) * 10:50
Cody- (3) * 11:17

This was almost a 1:1 interval session if you made it through the rounds unbroken and quickly. Good doubles Sam, Sharon, and Cody. Getting locked on.


Tuesday, February 14, 2012

Congratulations Team AFOVOS! Tough Mudder, Georgia,  2012
Many of the greatest achievements of the world were accomplished by tired and discouraged men who kept on working. 


Muscle-ups can be intimidating, but they shouldn't be. The MU sub is worse than the MU itself. Add a good run and we're groovin'...

5 rounds:
800 meter run
9 muscle-ups (*3:1 pull-up/dip sub)

Sharon- (3) * 36:15
Cliff- (3) *  37:05
Todd- (1000m row) * 40:19
Andrew- (2:1 MU prog. sub)  44:53
Candice- 1/2 * 17:38

Great job guys. Great to see Candice on the board! Outstanding Todd- knee getting tougher every time you roll. For those who practiced the MU progressions... How about that false grip? Gotta get it. This was a difficult session. Especially on the power people. Good job on hanging tough.


Thursday, February 9, 2012


Another great session from CFHQ. Thanks! As usual, we had options. Especially for the Mudders...

5 rounds:
600 meter run
95 pound Cluster, 15 reps

Tammy- (3) 65  20:27
Scott- (3) 75  20:28
Sam- (3) 65  24:13
Teresa- (1/2) 75  22:05
John- (3) 95  21:36
Shaun- (3) 95  22:55
Sharon- (3) 55  30:00
Cliff- (4) 75  35:00
Andrew- 75  40:00

This was a very heavy session, and it decimated us. We had one guy get the full five rounds, great job Andrew. Several other people got a little love off the clock, and again, did really well. Great workout Josh. Also great workout Eric, JT at prescription in 13:20.

The Cluster is a mash-up of two monster exercises into a two-headed beast. CrossFit's version of Orthus sent to destroy the weak. I have never been sadder to miss a session... If you could keep your chest tall and elbows up as you received the bar, and got a decent jump that really opened up your hips, you were ok. Loss of that tall chest, low elbows, weak jump, and you're toast. Clean + Thrusters = Potent.

Great job on strong efforts, and having the good judgement to scale when necessary. CFSF will be closed Sat - Mon due to the Tough Mudder. If you aren't doing the Mudder, use this time to get some extra running, and added mobility training. Be ready to get back on line Wednesday, February 15.

Hit the blog!

No, we are not a cult. Now sit down and drink your kool-aid.

Wednesday, February 8, 2012

There is no success in failure, and failure is no success at all...

CrossFit - WOD 120208 Demo with Laura Dziak - YouTube

CrossFit - WOD 120208 Demo with Laura Dziak - YouTube

Tough Mudder Training - YouTube#at=125#!

Tough Mudder Training - YouTube#at=125#!


This was an initiation into deadly runs for some. This session is another one that looks ok on the board, and somewhere around the third round things start to become very heavy, and you begin to hear your heart beat...

5 rounds:
400 meter run
185 pound deadlift, 21 reps

Tammy- (3) 135  14:40
Scott- (4) 185  20:50
Sam- (3) 185  22:00
Eric- Rx  23:24
Teresa- (3) 135  14:50
Joey- (3) 135  16:25
Todd- 135  19:41 (row sub)
Lynde- 165  25:12
Shaun- Rx  20:55
Cliff- Rx  30:47
Andrew- 145  21:08
Brad- Rx  21:30
Casey- Rx  21:37

Great session everyone. This session is deceivingly difficult. A real monster. Good job on getting done. This was a little preview of what some of us can expect Saturday.

Several people rolled off the clock, getting locked down on a few dead cues and mechanics. Your patience, consistency, and a no quit attitude will be key. You are all doing great. Thanks for your hard work!

Your journey toward mobility nirvana starts with just a little effort on your part. Your comfort is worth your time...

Three days.

Monday, February 6, 2012



Can you think of anything better to do on a Sunday afternoon than CF? Me neither.

15:00 AMRAP
135 pound push press, 7 reps
135 pound overhead squat, 10 reps
15 GHD sit-ups (*3:1 abmat sub)

Jolie- 45 *  3
Cody- 75 *  3
Lynde- 75/45 *  4 + 21 sit-ups
Teresa- 75/45 *  4 + 10 OH squats

Great job guys. Really good to see Cody showing up. Good kool-aid. Lynde, the work you've put into your squats is evident. Great work, and great tenacity. Tenacity is that little voice that tells you, "You can do that better..."  Don't wish it was easier. Wish you were better.

Monday is a rest day. Use  your time wisely. Get some mobility. Mudders, your decision. Run if you feel like running. Rest if you don't. 120 hours.

Thanks for another great day at CFSF.


Hero workouts bring a special motivation with them. It was needed today. This was another great combination of exercises that landed us on floor lock.

12:00 AMRAP
24" box jumps, 12 reps
95 pound thruster, 6 reps
6 bar facing burpee's

Richard- 24" 65#  6 rounds
Lynde- 20" 65#  4 + 19 reps
Andrew- 24" 75#  5 rounds
Heather- 20" 75#  6 rounds
Brad- Rx  5 + 4 reps
Sharon- 20" 55#  4 + 18 reps
Todd- Rx  5 rounds
T- Rx 5 rounds

Super good job everyone. Great round totals Richard, and Heather. As if burpee's weren't difficult enough, CrossFit finds a way to increase their level of difficulty by having us jump over the bar. Who knew?

This session is named in honor of  US F.B.I. Supervisory Special Agent Gregory Rahoi, assigned to the Hostage Rescue Team, who was killed in a training accident on December 6, 2006.

One week from today....



A doubles favorite, this session turned out to be heavier than it looked on the board. Should have expected that. Gotta get those doubles...

Three rounds:
275 pound deadlift, 10 reps
50 double unders (*3:1 singles sub)

Richard- 235 *  5:19
Andrew- 185 *  6:45
Alice Anne- 135 *  8:18
Eric- 225  6:30
Tammy- 155 *  7:35
Patricia- 145  4:34
Lynde- 185 *  6:58
John- Rx  6:25
Sam- 275 *  7:45
Teresa- 160 *  11:28
Cliff- 275 *  11:55
Brad- 275 *  12:47
Casey- Rx  7:22
Sharon- 135 *  10:32
T- 225 *  6:45

Great session everyone. Great doubles Patricia, Casey, and John. You guys need to teach a class for the rest of us on how to get doubles. Several other people rolled off the clock and had terrific sessions. Form, consistency, intensity. Always succeeds.

Find a few fixes for what anything tight, gnarly, sticky, or sore. If it hurts, do it more. Thanks for another great day at CFSF.


Thursday, February 2, 2012


We've seen this session frontwards and backwards in the past. Debatable as to which is more difficult, starting with the handstand push-ups or the burpee's. It hurts either way.

30 handstand push-ups
40 pull-ups
50 kettlebell swings, 1.5 pood
60 sit-ups
70 burpee's

Sam- Rx  20:07
Scott- Rx  21:47
Tammy- 35  20:52
Eric- Rx  18:46
Todd- Rx  18:59
Jolie- 1/2  20  10:06
Richard- 35  15:44
Cliff- 35  15:41
Teresa- 35  15:59
Casey- Rx  21:44
Sharon- 30  26:19
John- Rx  19:12
T- Rx  19:32

Good job everyone! Way to hang tough through a gnarly session. Starting order aside, one thing is for sure- the burpee's stink. Up front they sap the energy we need for everything else, performed last they make you feel like you're exercising in thick mud. Everything is heavy, and movement is slow. Think of them as getting prepped up for St. Patrick's Day.

Jolie, Cody, Ken, and Kelli you all are doing great. You like the kool-aid. Hooyah! Form, consistency, intensity.

Thursday is a rest day, not an off day. Mudders run. The event is 216 hours away. Our rally point will be The Jameson Inn, 115 Ann Denard Dr. Washington, Georgia,  9:15 am, Saturday 2-11.

Thanks for all the terrific efforts. Thanks for all the great fuel. Thanks for another great day of training at CFSF, and remember WFYU!

Wednesday, February 1, 2012


This was another great workout. Thanks CFHQ!

5 rounds:
7 muscle-ups (*3:1 pull-up/dip sub)
95 pound sumo deadlift high pull, 21 reps

Todd- * 45   25:54  1st day back- Great job!
Emilee- * 35  28:13
LJ-(3) * 35  15:25
Eric- Rx  27:11
Alice Anne- * 35  27:07
Sharon- (3) * 35  15:06
Sam- * 16:06
Lynde- * 53  19:54
Teresa- * 53  20:05
Andrew- * 75  22:20
Cliff- * 28:40
John- Rx  25:49
Cody- (2) * 45  11:00
T- Rx  25:57

Great job getting a difficult session in the book. The substitution for muscle-ups is more difficult than the muscle-up itself. Practice the muscle-up and you will get it. Good job on the progression muscle-ups today. Learning the false grip, and supporting body weight in the false grip are key.

Several people rolled off the clock today, and had a great session. Stay consistent, do your homework. You will succeed. Great job on the first day back after knee surgery Todd, and great job making it back Cody!

Use the blog. Feel better.

10 days...