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Monday, April 30, 2012

"If I wanted America to fail" - YouTube


This might just be the most difficult session we've seen in a while. Good job on showing up on a tough day.

7 rounds:
400 meter run
135 pound back squat, 29 reps

John- 95#  35:03
Casey- Rx  57:06
Todd- 95#  40:01
T- 105# 43:22

This is one of the longest, toughest CrossFit workouts we see... Great job on getting this one booked. Really good job Todd, throwing in some cleans for good measure. Maniac. Excellent.

There are only a few sessions that bring me to the brink of quitting. This is one. However, there is no better motivation to push through the pain than a hero, and nobody better to suffer with than the people at CFSF. Thanks!

You will have some extra time. Use it wisely. Give that lower body a little attention. It needs it.

"If not me, then who?"
 --Travis Manion


Anytime rows pop up in the wod, it calls for a little creativity. Especially when it's a 2k row... We turned this session into a 15:00 minute AMRAP, and it worked out pretty well. Thanks for the rigid flexibility guys!

15:00 AMRAP
150 meter row
10 pistols/*15 squats
7 hang cleans

John- 185#  4 + 150 meter row
Candice- 35# * 5 + 7 hang cleans
Vicki- 35#  5 + 5 pistols
Shar- 55#  4 + 4 pistols
Lynde- 85#  5 + 150 meter row
Brandi- 55# * 4
T- 95#  5 + 10 pistols

Great workout guys. Super heavy, and fast John! Killed it, hung it on the wall and took shots at it. Good cleans puppies, and super strong session Lynde!

Do something that feels good and helps you recover. Thanks for all the great efforts and great fuel.

Why do I succeed?
I succeed because I am willing to do the things you are not.
I will fight against the odds.
I will sacrifice.
I am not shackled by fear, insecurity, or doubt.
I feel those emotions... drink them in and then swallow them away to the blackness of hell.
I am motivated by accomplishment, not pride.
Pride consumes the weak... it kills their heart from within.
If I fall, I will get up. If I am beaten, I will return.
I will never stop getting better. I will never give up. Ever.


'Diane' is another CFSF favorite. Relatively quick, she comes to chew bubble gum and kick ass. But we have no bubble gum...

21, 15, 9 reps:
225 pound deadlift
Handstand push-ups
  *HS progression

Scott- 185  6:34
Eric- Rx  6:21
Vicki- 65  7:00
Tammy- 155  7:19
Alice Anne- 95  8:14
James- 185 * 9:41
Todd- Rx  7:02
Cliff- 200 * 8:00
Lynde- 165 * 4:38
Teresa- 155 * 9:35
Shar- 125 10:42
Candice- 105 * 8:10
Casey- Rx  6:57
T- 185  7:15

Great session everyone! Excellent work CFSF ladies. Super solid deads, and good times. Good session Eric and Todd. The puppies looked really good too. Moving toward the deeper waters.

Wicked good job Casey "Madman" Maddux. Not only did he get a good workout, but after a long and patient wait, he has finally joined the Muscle-Up Club. HOOF*CKINYAH!

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

Nothing is over until you stop trying...

Friday, April 27, 2012

CrossFit - "Diane" WOD Demo with Annie Sakamoto and Laurie Galassi

CrossFit - "Diane" WOD Demo with Annie Sakamoto and Laurie Galassi - YouTube


High intensity, high volume. We were the nail today. Two heavy duty exercises, one moving up and one moving down in reps. At prescription, beastly.

185 pound clean, 1 rep
185 pound clean, 2 reps
185 pound clean, 3 reps
185 pound clean, 4 reps
185 pound clean, 5 reps
185 pound clean, 6 reps
185 pound clean, 7 reps
185 pound clean, 8 reps
185 pound clean, 9 reps
185 pound clean, 10 reps

Cliff- 155  34:56
Brad- 95  20:44
Todd- 155  29:09
Randall- 95 DL  10:35
Candice- 65 PC  15:03
Kim- 65 DL  10:31
Brandi- 65 PC  13:39
John- 95 DL  12:51
James- 95 PC  17:03
Shar- 65 PC  13:08

Great job everyone. Huge THANKS to Eric, Tammy, John, and Sharon. Love you guys! This session was a mixed bag of cleans, power cleans, and deads. Did you feel good? Were you patient? Did you stay over the bar? A lot to think about? Not really. Dialed in from practice sessions in the past, you FEEL when you have things moving smoothly and efficiently.

For the puppies, everything starts with a good set-up and first pull. Good job on getting started. Great job James on getting past the first pull all the way to the third. Excellent! Next time will be downtown.

Thanks for the great efforts and great fuel.

The voice in your head that says that you can't do this is a liar.

Wednesday, April 25, 2012


The bench press is an all time gym rat favorite lift. Along with bicep curls, they constituted most of the time spent working out. We see the bench press infrequently, but when we do get to see it we have fun. There were a few cues we talked about, and we saw some MONSTER lifts.

Bench press  3-3-3-3-3

Alice Anne- 80
Eric- 250
Scott- 185
Teresa- 100
Lisa- 50
Brad- 175
Richard- 200
Candice- 90
Cliff- 315
Lynde- 145
John- 255
Randall- 170
James- 215
Carolyn- 95

Great session everyone. Really strong lifts Cliff, John, and Eric. Super strong lifts Lynde, and Teresa. You all killed it. Outstanding. Welcome to CFSF James. Drink the kool-aid. Be patient and consistent and you will succeed.

Nice job Lisa. Less than a year out from rotator cuff repair and A/C joint reconstruction and you are getting solid shoulder work. HOOYAH! Great motivation for everyone without any shoulder issues to work harder. THANKS!

Great job Cliff. A 350 pound bench press... That tops most deadlift PR's for most people at CFSF. You are the Icebeast, and you spin the boss tunes. Keep up the great work, spreading that good fuel around!

The puppies are all doing great. Carolyn, Candice, Randall- good stuff. Stay consistent and DO YOUR HOMEWORK! Your hard work pays off. You can already see that.

All things are difficult before they are easy.

Tuesday, April 24, 2012


Rigid flexibility, triumph in the face of adversity and all, but how do you scale a Tabata Muscle-up? Find something else. We did.

We have seen the Tabata format with many different exercises but nothing like today's pairing. This was a fun, but very heavy session. There were several options to choose from, while none as potent as the wod, they still delivered. Hope you had fun.

Great to see Todd. Congratulations on the promotion! Vicki, Carolyn, Randal- great job. We had a few new people at CFSF today. Drink the kool-aid. Come back. Be a part of our community.

Welcome to the Muscle-up club Corey! Get some every cycle. We're proud of you.

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

Do it now. Sometimes 'later' becomes 'never'.

Monday, April 23, 2012


There are several elements that must come together for a successful back squat. Positioning, and stability can really be tested. Any loss of either and your squat goes from good to blah.

Back squat  2-2-2-2-2-2-2-2-2-2

Candice- 80
Brandi- 130
Brad- 255
Tammy- 155
Lynde- 210
Sharon- 110

Great squats. Nice job Lynde. Knocking out a 5k PR run, then cruising in a getting some serious weight back squats. There were a few other people working on squat form, Cody, Randal- good job. Solid foundations for the future. Form, consistency, intensity.

Do your homework!

Better than yesterday.


We ended up watching TV today, the Push-Up Channel. All Push-ups, all the time. Or at least that's what it felt like. There were a few comments made regarding the need for a second rope climb to get a little rest for the next set of push-ups.... Yep. That's a tough session.

12:00 AMRAP
15 foot rope climb, 1 ascent/*3:1 sub
15 push-ups

Alice Anne- 10*
Eric- Rx  10 + 3 push-ups
Tammy- Rx  7 + 5 push-ups
Teresa- 11*
Lynde- Rx  8
Candice- 11*
Casey- Rx  8 + rope climb
Sharon- 10* + 9 push-ups
T- Rx  11 + 6 push-ups
Cody- 7* + 12 push-ups

Great job everyone. Great rope climbs Tammy, and Lynde. Once you learn the brake it's easy. Some people got a little rope climbing practice. Good stuff. Get more. Do not be intimidated by the rope.

We talked about hollow positioning for the push-ups. Did you remember? It helps quite a bit.

Hit the blog and find a few mobs. Thanks for another great day at CFSF.

Keep moving, you can rest later.

Friday, April 20, 2012

CrossFit - Fashion to Fitness - YouTube


Fran. Runs. 'Frun'. Great job everyone. Not sure about adding a few runs to Fran, but breaking those Thrusters up couldn't have hurt, huh? At least you got a nice little rest while running.

400 meter run
95 pound Thruster, 21 reps
21 pull-ups
300 meter run
95 pound Thruster, 15 reps
200 meter run
95 pound Thruster, 9 reps
9 pull-ups

Candice- 45 PP  14:22
Eric- Rx  12:27
Tammy- 45  14:27
Jimmy- Rx  11:18
Richard- 75  11:18
Lynde- 65  15:35
Cliff- 75  17:28
Randal- 45  17:46
Sharon- 45  18:00
Casey- Rx  14:07

Great workout everyone. More great fuel. For most, the run was a welcomed break with manageable distances. Great job CFHQ for throwing a curve ball our way. This workout made me think about other benchmark workouts where a run or two could be thrown in and how profoundly it changes the workout. What about Diane? A run between rounds? Or maybe Randy could be bookended by a 400 or 200 meter run. Cool stuff.

Can you think of any others? My favorite was the 'Filthy Fifty'. Imagine three runs. One up front, one after the fifth round, and finishing with a run. Sounds good, doesn't it?

Thrusters are no joke. They require lots of good fuel. It's easy to let your elbows fall, get pulled off your heels, or go soft through the core. You're getting hammered! But remember the cues can help keep you moving efficiently. Efficient movement costs less in the economics of movement.

Big THANKS to Tammy for bailing me outta the frying pan, AGAIN.

Thanks for another great day at CFSF.

Citius, altius, fortius.

Thursday, April 19, 2012

An 85 year old man is discussing his approaching marriage to a 28 year old woman with his physician. The doctor asks the man if he has considered the fact that marrying such a younger woman might result in death. He replies, "If she dies, she dies."  That is optimism.


There are a few things we have identified as beneficial for success at CrossFit Serious Fitness:

Motivation- def. The act of motivating or impelling others. At CFSF, you must be willing to work hard to help motivate others around you to also work hard. Camaraderie. This is a big part of what makes CrossFit so successful. You are part of a group of like minded people struggling together for a common goal.

Dedication- Consistency and commitment. Make time for your workouts, not excuses for missing. We possess and expect an uncommon dedication to fitness. That's why you're training with us.

Intensity- Constantly varied, functional movement performed at high intensity. We must get used to high intensity work. Some thrive, some crumble. It's the ability to keep moving when everything says STOP. Some have it some don't.

Failure- Rarely will success arrive without failure. We have to be willing to fail. Some look at failure and run the other way. Others see failure as nothing more than another challenge. We strive for success but use failure as fuel for the next time.

A few things that might blunt success:

Your background is not your destiny. But it's what you have today. Don't compare yourself to others. Maybe for inspiration and motivation, but not to run yourself down, or worse use it as an excuse to quit.

Not every workout is a competition. Embrace training to improve. Take ownership of your workouts. Scale to your ability. Be humble. There is so much to learn, some learn faster than others and some exercises will take years to master. Take your time and be respectful of those who have been at it longer and especially those who are newer than you.

More is not always better. Learn more about the term "Minimum Effective Dose" as applied to workouts. You should be able to make gains without the "always do more" attitude. Yes, we want you to work hard, but we do not want you to injure yourself in the process. You must rest and recover.

Are we having fun yet? The bottom line is you have to enjoy what you're doing at CFSF or you won't want to return. The best part of my CrossFit experience has been the friendships I've made, not all the great stuff I've learned, or my PR's, although they are special too... You won't get that by putting on your headphones and jogging on a treadmill.

Wednesday, April 18, 2012


Today was pure strength, and there were some really great lifts. Some people maxed out, some people practiced with lighter loads. Either way, great job everyone!

Deadlift  1-1-1-1-1-1-1
Lisa- 150
Lynde- 275
Richard- 365
Brad- 365
Candice- 165
Jimmy- 365
Jeremy- 305

Nice lifts guys. Super heavy Lynde- you are STRONG! For the puppies that got the iso set-up holds, GREAT JOB! That sucks as a workout, you stepped right up and got it done. Now those set-ups are perfect, right?



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

The difference between who you are and who you want to be... Is what you do.

Tuesday, April 17, 2012

Kyle Maynard - Athlete, Motivational Speaker, No Excuses, Crossfit Gym! - YouTube

CrossFit meets you where you are and takes you wherever you want to go...


Anytime there is a threat of bad weather we come up with a few options when the wod includes anything outside our box. Even though the weather held out we still had options, well, most of us.... Sometimes the only other option just isn't an option.

A) .45 caliber
     45 double unders/*3:1 sub
     45 thrusters
     45 pull-ups
     45 double unders
Candice- 15# DB * 12:12

B) Helen
     3 rounds:
     400 meter run
     21 KB swings, 1.5 pood
     12 pull-ups
Jimmy- Rx  9:00

C) Caroline
     10 power cleans
     500 meter row
     15 power cleans
     750 meter row
     20 power cleans
     1000 meter row
T- 135  22:12

800 meter run
10 rounds:
10 handstand push-ups
10 Pistols
800 meter run

Richard- Rx  22:44
Vicki- 1/2  11:54
Sharon- 1/2  18:42
Casey- Rx  32 :04
Randall- 1/2  23:20
Tim- 1/2  18:24
Cody- 1/2  17:05
Hayden- 1/2  19:14
Eric- Rx  23:53
Alice Anne- Rx  26:53

Good job everyone, whatever you chose to do. Super fast time Jimmy! Welcome to CFSF Randall, and great job puppies. This was a great session that took a lot of fuel from everyone to finish.

We have had an influx of puppies over the past few weeks. Some are toughing it out, some won't come back. HOOYAH to the tough puppies! Your determination and will to succeed are what fuels you, and motivates others to excel.

Quitting is easy. Anyone can do it.

The world needs winners. CrossFit breeds them.

Ready to lead, ready to follow, NEVER quit.

Monday, April 16, 2012


This workout reminded a few of us of the first CFSF sessions over on Hilyer Robinson. This regression format is an all time CFSF favorite that ensures good intensity, and the exercise choices for this workout were perfect. Just keep moving.

10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull-ups
Box jumps, 30" box
GHD sit-ups/*abmat 2:1 sub

Teresa- 13:58  20"  *
Lynde- 12:47  20"
Tammy- 13:30  20"  *
Todd- 12:40  24"  *
T- 13:42  24"
Casey- Rx  14:42

Great job everyone. We need a 30" box. The extra 6" spread out over 55 reps significantly changes this workout. Put that on the list...

The first few rounds of this workout are the longest, and seem to go on and on. Once you reach the fifth round things begin to get more manageable. Just keep moving.

On time, on target. NEVER quit.


As far as potentially unlucky days go, this day was another great day at CFSF that turned out to be less of a workout and more of a Snatch practice clinic. We broke the Snatch down, and put it together again. Great job everyone. Your hard work practicing these progressions will pay off huge dividends.

We also ran through the Burgener warm up. This gem is wonderful, and if you don't see it on the board, grab a bar and get a little Burgener practice. This one comprehensive drill preps us for lifting and helps warm us up for any workout.

Hit the blog and feel better. Thanks for the hard work and great fuel.


Friday, April 13, 2012

CrossFit - WOD 120413 Demo with Natalie Burgener - YouTube
Steppenwolf - Born to be wild 1969 - YouTube

For Corey, Brad, Michael, Nick, and Matt. Mike, Jim, Ray, and Charlie.


Since very few of us can walk on our hands, we subbed out the handstand walk with an inchworm. As usual, the sub turned out to be worse than the exercise itself.... Some mixed it up, but few got the Rx today.

5 rounds:
25 yard handstand walk/*25 inchworms
50 squats

Vicki- Rx (3)  15:45
Em- (3)  16:58
Lisa- (2)  15:59
Brad- 21:08
John- Rx  23:36
Cliff- 26:00
Casey- 24:25
Jimmy- Rx  23:50
Tim- (3)  17:10
Hayden- (3)  14:07
Cody- (3)  14:37

Great job walking on your hands Vicki, John, and Jimmy! You three have the circus monkey gene. For Jimmy, that was the first time walking on his hands- great athleticism, enthusiasm, and motivation for everyone else. THANKS! Also, really good job puppies. Most of you were very leery about going upside down when you began at CFSF, and today everyone knocked it out no problem.

Hit the blog and find a fix for anything gnarly. Pick one or two you like and do them at CFSF as part of your warm up or cool down. Thanks for the terrific efforts and great fuel. Thanks for another great day at CFSF.

Ready to lead, ready to follow. Never quit.

Thursday, April 12, 2012

USAF/NAVY tribute - YouTube


The second 10 rounds in the middle bookend 800 meter run in as many weeks found us to be more resilient this time. Although different combinations of exercises than last, we've seen the format before. It means a lot when you know what to expect.

800 meter run
10 rounds of the couplet:
10 pull-ups
10 ring dips
800 meter run

Lisa- 22:33
Vicki- 1/2  10:50
Todd- Rx  29:35
Tammy- 28:43
Emilee + Texas Ranger- 1/2  14:55
Candice- 1/2  14:45
Sharon- 1/2 18:00
Casey- Rx  28:25
Cliff- 35:26
John- Rx  22:10
Jimmy- 24:20
George- 1/2  10:40
Kim- 1/2  11:04
Cody- 1/2  12:34
Tim- 1/2  10:55
Eric- Rx  22:45
Alice Anne- 25:20

Great job everyone. Super fast times John, and Lisa! Outstanding. This session punished the power people. Don't worry. You'll get your chance to make it up soon enough with a power session, but today the aerobs definitely had an advantage.

The puppies are killing it! Cody- your hard work has paid off. Your kipping pull-ups are great! Good job. We had a few new puppies try things out, and they all did really well. Drink the kool aid- come back.

We have just over ten weeks before the second Barbarian Challenge, and 28 weeks until the second Tough Mudder. 28 weeks sounds like a long time, but it will be here quickly. Let's be ready for both.

Thanks for another great day at CFSF. Thanks for all the hard work and great fuel.

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

Tuesday, April 10, 2012

Thomas Sowell: Random Thoughts

Thomas Sowell: Random Thoughts


The Clean and Jerk is a thing of beauty, with an aesthetic value unrivaled in sport. It's smooth, powerful, and functional. This was a great session, and there were some great lifts.

Clean & Jerk  1-1-1-1-1-1-1

Tammy- 105
Scott- 185
Lisa- 75  ...great rack!
Em- 100
Lynde- 115
Teresa- 125
Brad- 155
John- 185
Casey- 195
T- 165

Super good workout everyone. Great lifts Teresa and Casey. You two are STRONG! Big THANKS to everyone for working so hard on the Clean drills. Mentally rehearsing the cues and practicing these drills will help keep the Clean dialed in.

Good job puppies... You Cleaned! Everyone is doing really well. And Mary, remember, one of the beautiful things about CFSF is that if you make a mistake you STILL benefit! You are doing fine, and THANKS for your hard work!

Tuesday is a rest day. Use your extra time wisely. Thanks for another great day at CFSF.

Drop the gun, fatboy.

Monday, April 9, 2012

Athens 2004 clean and jerk Olympic Weight Lifting Compition - YouTube

Athens 2004 clean and jerk Olympic Weight Lifting Compition - YouTube


What a great day to be outside running! Good prioritization on Easter Sunday, and great selection CFHQ.

5k run
Teresa- 39:00
George- 38:00

Good runs you two. Good practice for the Barbarian coming up in June. Thanks for the hard work.



The combination of three elements into one workout usually means pain, and today delivered. We needed the extra motivation a Hero workout provides to get this one into the book.

Three rounds:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes to bar
165 pound Push jerk, 5 reps
18 Hand release push-ups
                           FS     D     J
Jimmy- 15:40     135   225  135
Todd- Rx  16:01
Brad- 19:49       135   225  135
Lynde- 17:20     105   225   65 (strict Press)
Brandi- 17:26     65    105   65
T- 17:20            135   225  135

Great job at prescription Todd! Super fast finish Jimmy. You guys killed it today. Great job Lynde, 225 pound Deadlifts during the WOD- you are STRONG! Wicked strong... Way to hang tough Brad, your awesome no quit attitude is infectious. THANKS! Good job Brandi. Getting those sea legs back underneath you after the workout of all workouts.....

This was a difficult session. Somewhere during the second round the thoughts move toward the reason we're doing this... The person behind the name of the workout. The person who made the ultimate sacrifice for their country. Those thoughts also invoke feelings of sorrow for the family left behind, and gratitude. We are fortunate that these people exist to do what needs to be done, and it is an honor to struggle through these sessions in their name.

This session is named in honor of  U.S. Marine Corps Lance Corporal Philip P. Clark, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force who was killed on May 18, 2010 in the Helmand province, Afghanistan.

Thanks for the great efforts and fuel today.


Friday, April 6, 2012


"Hug a Twinkie?..."  That is, by far, the most interesting and thought provoking name for an exercise I have ever heard of. We call the "Hug a Twinkie" a reverse hyper, and throw it in the warm-up every now and then. It was refreshing to see it in a wod, paired with another solid core exercise.

800 meter run
10 rounds:
10 knees to elbows
10 reverse hypers
800 meter run

Candice- (1/2) 12:30
Tammy- 23:28
Eric- 20:48
Alice Anne- 23:51
Lisa- 24:40
Em- 29:30
Brad- 22:58
Lynde- 23:20
Sharon- 23:48
John- 23:37
Brandi- 34:47
Cliff- 29:01
George- 21:58
Carolyn- 19:47
Jimmy- 18:17
Casey- 21:13

Great job guys! Super fast times Jimmy and Eric. Way to hang tough Brandi and Cliff. How did you like this session? How about the benches for the reverse hypers? Necessity is the mother of invention, and she can be a real mother....

Friday is a rest day. Use your time wisely.

Thanks for all the great efforts and good fuel. Thanks to Sharon and John for holding things down.


Thursday, April 5, 2012


Grace, def. -noun. 1. Elegance, or beauty of form, manner, motion, or action. 2. A pleasing or attractive quality or endowment. 3. Favor or good will.

*CF def. Grace, -noun. 1. 30 Clean and Jerk. 2.With the squat?! 3. This woman will kick your ass.

155 pound Clean & Jerk, 30 reps

Eric- 115#  7:19
Richard- 95#  6:50
Lisa- 45# PC  5:51
Brad- 105# 6:18
Brandi- 45#  8:20
Sharon- 65# PC  4:37
Jimmy- Rx  11:51
Teresa- 75#  4:50
Cliff- 135#  8:17
T- 115#  6:22

There has been controversy regarding "full" Cleans, or Squat Cleans, and Power Cleans. Some coaches say a full Clean is simply a missed Power Clean. Other coaches arbitrarily add the squat unless the word 'Power' is in the workout prescription.

The inclusion of the squat with either the Clean, or the Snatch changes the exercise profoundly, increasing ROM, strength, and energy requirements. At CFSF when we Clean, or Snatch, we always add the squat unless otherwise specified. Today it paid off.

Olympic lifts for reps can get ugly. Remembering the cues we've talked about, resetting at the bottom, and staying focused are key. Good job guys. You all hit it again.

Great job puppies. From the Deadlift set-up, to getting some lifts, all looking good. The Deadlift is the first pull of the Clean, and one of CrossFit's staple exercises. Thanks for your hard work. Now you see why doing your homework pays off. Tight hams? Good luck getting into a good set-up... Homework makes everything at CFSF easier and more efficient.

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

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

Wednesday, April 4, 2012


It has been 14 months since this little gem popped up, but here it is. We have had a lot of overhead training since we first saw this workout, and things definitely seemed a lot better this time.

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

Eric- Rx  17:07
Emilee- (4) 15#  16:34
Scott- 25#  18:32
Tammy- 15#  17:24
Lisa- (3) 13:44
Alice Anne- 15#  17:30
Lynde- Rx  16:40
Brad- Rx  18:48
Jimmy- Rx  14:53
Teresa- 35#  20:07
Carolyn- (3) 15#  9:30
Cody- (3) 25#  9:36
T- Rx  16:44

Great workout everyone. Super fast time Jimmy, and HOOF*CKINYAH Lynde, At prescription! You two were delivering serious fuel that everyone benefited from. THANKS!

There were a few targets today- We wanted to see those active shoulders, pits forward. We wanted good ankle/knee/hip alignment during the lunges. Good job on hitting those. The emphasis with the Burpee was to pull from the hip, not knees. Also good job on hitting that target as well.

Great job puppies. You guys are all doing great. We have three new puppies at CFSF, welcome George, Mary, and Alex. We hope you like the kool-aid. Everyone keep your eyes on them and keep helping them along. Just remember, crawl, walk, run. Or, form, consistency, intensity, (then get your ass kicked). In that order.

Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong fuel, and good times.

Ready to lead, ready to follow.

Afterburner with Bill Whittle: Merchants of Despair - YouTube

Afterburner with Bill Whittle: Merchants of Despair - YouTube

Monday, April 2, 2012


CrossFit pulled an April Fool's Day on us. But it's no joke...  A 25 yard underwater swim! We had a few great ideas for the sub involving breath holding, but it came down to either a 1RM for a few exercises, or a 5 round Wailter's Walk- squat combo, sans breath holding....

That's what I love about CrossFit. Triumph in the face of adversity, the need for creative thinking outside any traditional box anyone has seen before. Maybe this summer we can get this, or another session that involves swimming at one of the public pools. It looks like it would be a total blast. Could you imagine the looks we'd get?

Monday is a rest day. Take the rest! Do anything that feels good and helps you recover. We train hard. Reward your body by giving it what it needs... Solid rest and recovery. You know what to do. DO IT!

Thanks for another great training cycle at CFSF.

Hard play, fun work.


The Thruster might just be one of the most taxing exercises we do. We are moving a load over a long distance, involving the entire body. Total gas.

Thruster  3-3-3-3-3-3-3

John- 175
Jimmy- 155
T- 155

Great job guys. Super strong John! Rest, ice, relax.

We had a few puppies practicing the deadlift set-up and getting some solid deads. Great job! Thanks for the hard work.

Hit the mblog. Feel better.

Altius, citius, fortius.


'Barbara' is another CFSF favorite. The last time we saw her was this summer, so it's been a while.

5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:00 minute rest between rounds

Tammy- 42:18
Emilee- (3) 28:58
Lisa- (3) 29:49
Alice Anne- (4) 30:30
Eric- 38:50
John- (3) 19:33
Holley- (3) 28:03
Lynde- 36:16
Cliff- 53:11
Brad- 38:23
Brandi- (2) 28:40
Jimmy- 31:57
Richard- 35:41
Candice- (3){1/2} 13:55
Casey- 42:25
Sharon- (2) 18:37
Carolyn- (3) 21:30
Cody- (3) 27:05
Todd- 45:44
T- 36:00

Way to hang tough power people. You got blasted today. Great job puppies, all good. Nice to see Brandi getting her sea legs back after a few months off. Really good job Tammy- over a 5:00 minute drop from last time.

Remember that these times reflect a 12:00 total rest time. 6:00 minutes for the 3 round scale. Take the three minutes between rounds. If you go all out unbroken, this is a 1:1 interval session. A three minute rest allows for higher intensity over all. That's what we want, not just a faster time to completion.

Some people took one, two, maybe two and a half minutes of the prescribed three minutes. If CrossFit wanted a one, or a two, or a two and a half minute rest that would be specified. As it is, the rest is three minutes. Take the three minutes.

Great job today. Wicked good fuel. Thanks.