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Thursday, May 31, 2012


Run 10k. Yikes. For most, this was the longest run since the Tough Mudder in February. With mixed emotions people start showing up, some a little nervous, most just excited to get going. This was a fun run, and another perfectly placed session. Thanks CFHQ!

10k run

Shar- (5k)  54:39
Lynde- 1:03
John- 1:05
Casey- 1:12
Teresa- 1:24
Joey- 1:16
Candice- (5.1k)  1:14
T- 1:04

Some people ran straight through, some ran on intervals, either way, good job on toughing out a long session. There were several people that ran on their own, good job getting it done, and getting it done QUICKLY!

Hit the blog and find something that hurts. Then camp out on it until it DOESN'T hurt any more.

The Burpee Challenge is coming to an end next week. Congratulations Cliff! You are the ONLY one to tough this out. Over six thousand Burpee's since February. HOOYAH!


Luck is the residue of design.

Wednesday, May 30, 2012


This was another great session. Thanks CFHQ! A properly positioned rack requires good wrist, elbow, and shoulder flexibility. Front squats can become dicey fast with flexibility issues. Add burpee's and pull-ups and we're cooking with GAS!

21, 15, 9 reps:
Front squat, 95 pounds

Richard- Rx  8:59
Eric- Rx  10:05
Alice Anne- 55  10:55
Shawn- Rx  6:26
Ed- Rx  9:28
Casey- Rx  12:18
Jimmy- Rx  8:18
Lynde- 75  13:03
Todd- Rx  9:33
Teresa- 75  14:32
Brandi- 45  14:36
Brad- Rx  11:33
Em- 45  10:03
T- Rx  12:30

Great session everyone. We had some super fast times. Outstanding! Great intensity that is highly contagious and benefits everyone. Thanks for the hard work on a summer preview for what's to come.

While more functional than its' cousins, the Front squat can expose flexibility issues with not just the rack, but the hips and knees as well. Tight hams? Good luck getting into the hole without loss of spinal stabilization. Get a little bit of mobility training every day.

We had several puppies working on Front squats, and airsquats. Great job. You know who you are. Be patient and consistent, and do your homework. Great to see Carolyn back, and DeJuan- your trip starts here. Buy the ticket and take the ride.

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."


Monday, May 28, 2012

Memorial Day


Today's wod is another example of the rigid flexibility that CrossFit demands. As prescribed, this session is a monster. We had one person attempt it at a scale with a substitution, everyone else exercised other options.

5 rounds:
15 foot L-rope climb, 1 ascent
5 paralette handstand push-ups
10 overhead pistols, alternating legs

5 rounds:
15 foot rope climb, 2 ascents
5 modified handstand push-ups
10 overhead squats, 65 pounds

Lynde- 32:10

3 rounds:
400 meter run
21 snatches, 65 pounds
12 pull-ups

T- 14:31

Slab City
:30/:30 x10
Kettlebell swings

John- 53  121 reps
Sharon- 35  96 reps

We were also fortunate to see some of the SOG special guys getting a tribute Memorial Day workout. They did 'Murph'. As prescribed with the vest. Great job guys.

Thanks also for a renewal of faith in the inherent goodness of the special guys that come through CFSF. Thanks for cleaning up. That was over and above anything anyone else has done for us. Gave us our holiday back too. That is quality stuff, and we appreciate it. That is what CrossFit is all about.



Life before CrossFit would never have included Cleans. How unfortunate would that have been? I love Cleans, and I'm super thankful for CrossFit.

Clean 3-3-3-3-3-3-3

Brad- 155
Shar- 60
Lynde- 115
John- 235
Holley- 50
Todd- 185
T- 135

Great lifts everyone. Super strong lifts John and Lynde! We had a few things we talked about wanting to see among which were patience for triple extension, and fast flips with hands opening up to allow great rack delivery. Good job on hitting those too.

Hit the blog and find something to help you feel better and recover.



Anytime doubles pop up some of us cringe. Be patient. Grab a jump rope and practice. They're not as bad as the rap they've been given. Embrace the suck.

5 rounds:
75 pound push press, 25 reps
50 double-unders (*3:1 single sub)

Tammy- 45*  16:06
Emilee- 45*  20:10
Brad- 75/squat sub  10:02
Shar- 45*  20:40
Lynde- 65*  19:25
Cliff- Rx  26:22
Teresa- 45*  24:26
John- Rx  14:38
Holley- 35*  29:19
Brandi- 45*  26:40
Jimmy- 75*  16:10
T- Rx  19:20
Todd- 75*  17:05

Great session everyone. If you didn't get the doubles you were jumping way too much. As usual, the sub was worse than the exercise. Get some practice and get those doubles!

Thte push presses all looked good. No muted hips. Nice active overhead positioning. Good job.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

Thursday, May 24, 2012

Our leader


Twenty minutes. Doesn't sound like a long time does it?  It can stretch out.

20:00 AMRAP
5 chest to bar pull-ups
5 ring dips
15 squats

Tammy- 13
Eric- Rx  14 + 5 pull-ups
Scott- 11
Andrea- (10:00) 3/3/9  6
Todd- Rx  15 + 1 pull-up
Cliff- Rx  10
Jimmy- Rx  13
Brad- 15 + 2 dips
Shar- 10
Brandi- 7
John- Rx  15 + 3 pull-ups
Cody- (10:00)  6

Great session everyone. Welcome back Cody. Good ring dips. Welcome to CrossFit Andrea. Drink the kool-aid and come back.

Thursday is a well deserved rest day. Not an off day. Get the run. Get some mobility. Get both.

The burpee challenge is getting interesting. Congratulations Cliff. You are the ONLY one to tough this bad dog out. Just a few more days left. If you're wondering, that's 6,670 burpees... HOOYAH!

Memorial Day will mark two years in our current location, and this time has flown by. Just a quick few words of appreciation for three great years of hard work and fun training. Thank you for choosing CFSF,  thanks for your commitment, and thanks especially for your friendship.

This Friday is the last Friday of the month, we'll toast to three great years on 14th street, and to many more.

"Nothing can stop the man with the right mental attitude from achieving his goal. Nothing on earth can help the man with the wrong mental attitude."
--Thomas Jefferson

Wednesday, May 23, 2012


'Helen' is another CFSF favorite workout, and we had great weather for some nice runs. All and all, another great day at CFSF.

3 rounds:
400 meter run
21 KB swings, 1.5 pood
12 pull-ups

Teresa- 35  14:08
Scott- 35  13:56
Emilee- 20  15:35
Alice Anne- 30  14:04
Eric- Rx  11:33
Jimmy- Rx  10:02
Tim- Rx  12:09
Candice- 20  14:29
Casey- Rx  11:25
Shar- 30  17:13
Cliff- Rx  16:29
Lynde- 35  12:27
T- Rx  10:46

Great job everyone. Super fast time Jimmy. Way to hang tough Cliff and Shar.

We are one month away from the Barbarian. If you are running it with us, rest day runs are mandatory!

Get a little extra PC love and attention today. You need it.

Don't wish it was easier.
Wish you were better.

Tuesday, May 22, 2012

CrossFit - Its more than fitness, its a way of life


There are some workouts that can really stretch our resources to the limit. This is one of them.

500 meter row
Bench press, 30 reps
1000 meter row
Bench press, 20 reps
2000 meter row
Bench press, 10 reps

Scott- 95  27:16
Alice Anne- 65  27:28
Brad- 95  20:12
Tim- 135/95  19:57
Cliff- 245/135  21:20
Todd- 155  19:17
Jimmy- 95  18:59
Casey- 135/155/185  23:20

Some people subbed out running for the row. Thanks for your flexibility!

400 meter run
Bench press, 30 reps
800 meter run
Bench press, 20 reps
1600 meter run
Bench press, 10 reps

Lynde- 95  23:42
Tammy- 65  25:22
Emilee- 45  21:30
Lisa- 45  22:30
Shar- 65  30:07

Great session everyone. Hope you aren't too busy for the next few days....

Another part of CrossFit I love is the community. We meet CrossFitters from around the world and there is one universal binding fact. These are good people. We have yet to meet a snobby CrossFitter, anywhere. That alone speaks volumes about the attitude we have and the skills set CrossFit provides us with.

The world needs winners. CrossFit builds them.

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

It pays to be a winner.


Nothing creates a traffic jam like girls getting pull-ups. The driver's just can't believe what their seeing. These girls are not only getting pull-ups, they have additional weight added. As if pull-ups alone aren't difficult enough.

Weighted pull-ups  2-2-2-2-2-2-2

Brad- 25
Teresa- 25
Shar- 12.5
Brandi- 27.5

Great job everyone. Great pull-ups. Good prioritization on a Saturday morning.


Monday, May 21, 2012


We see this format every now and then, and it's always fun. Just keep moving...

Three rounds:
50 double-unders/*3:1 sub
40 sit-ups
30 med ball cleans, 20 pound ball
20 pull-ups
10 handstand push-ups

Eric- Rx  21:40
Richard- *18:53
Teresa- (2) *20:26
Cliff- *33:18
Shar- *25:57
Candice- *31:45
Casey- Rx  26:15
Todd- *26:02

Great workout everyone. Good job Casey and Eric- at prescription.

Double your pleasure, double your fun. Oh yeah, no. That's not working. Double-unders are gassers of the first order. With enough practice they are manageable. Even more practice brings efficiency. Keep practicing. The sub is worse than the exercise.

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

The FGB workout scheduled for June 9 will be a fund raiser for St. Jude. We will be collecting donations. This is a very good cause and we are happy to contribute.

Altius, citius, fortius.


This looks like a sprint, relatively low reps. Most of the time could be spent walking from the WBS back to the platforms....

Five rounds:
135 pound power clean, 10 reps
15 wall ball shots 20/16
                           PC     WBS
Lynde- (3) 7:20   85        10
Tammy- 11:47     75        16
Eric- Rx  12:07
Richard- Rx  10:02
Alice A.- 11:21    55        16
Candice- 11:35    55        16
Lisa- 4:00            55        14
Jimmy- Rx  10:25
Todd- Rx  11:32
Josh- Rx  11:15
Casey- Rx  11:55
Shar- 15:31         65       16
Cliff- Rx  10:44

Great job everyone. Super big thanks to Eric and Sharon. Welcome to CFSF Josh. Come back.



Thursday, May 17, 2012


We love hero workouts, and we have a connection to the Navy heroes that really helps us dig down deep for fuel and motivation to go, and keep going. This was a great session. Thanks CFHQ.

3 rounds:
15 foot rope climb, 5 ascents/*15 rope sub let down/pull-up
185 pound back squat, 25 reps

Alice Ann- *75  13:43
Lynde- 95  17:25
Jimmy 135  18:04
Richard- *135  14:22
John- 135  17:30
Cliff- *135  12:05
Teresa- *105  15:52
Chris- Rx  21:21

Great workout everyone. Big THANKS to John for running the rodeo.

This workout is named in honor of  U.S. Navy Chief Petty Officer Brian R. Bill, who was killed on August 6, 2011 in the Wardak province, Afghanistan.

Hit the blog and find a mobility or two to do next time at CFSF.


Fun work, hard play.

Tuesday, May 15, 2012

CrossFit - WOD 120515 Demo with Christy Phillips and Gretchen Kittelberger - YouTube


There are so many cues to think about while performing the overhead squat that it can become daunting. Don't let this happen. You know the cues. Tighten up and GO!

Overhead squat  1-1-1-1-1-1-1

Teresa- 115
Tammy- 80
Scott- 135
Alice Anne- 70
Eric- 135
Brandi- 65
Shar- 65
Brad- 135
Lynde- 100
Casey- 195
T- 145

Monster lifts Casey and Teresa! Super nice squats. Aside from how much you moved, everyone's overhead squat is looking good. We saw active shoulders, and some rock solid foundations. Good job! Thanks for the hard work.



Monday, May 14, 2012


Mother's Day and we get a mother of a workout. Thanks CFHQ. This was a blast. As prescribed, unbelievably difficult, scaled, not much better...

'Jag 28'
800 meter run
28 kettlebell swings, 2 pood
28 strict pull-ups
28 kettlebell clean and jerk, 2 pood each
28 strict pull-ups
800 meter run
Casey- 70/53  31:29
T- 70/35  23:23

Great job with a 53 pound kettlebell clean and jerk Casey. Thanks for talking me out of the kips too. This was a fun workout and we had great weather for some outside time.

This workout is  named in honor of U.S. Air Force Senior Airman Mark Forster, assigned to the 21st Special Tactics Squadron, who was killed on September 29, 2010 in the Uruzgan province, Afghanistan.

There is no better motivation.

Thanks Mom.



The CrossFit Regional Games just keep getting better. This was a really fun session that combined some classic CrossFit exercises and a few we don't usually see.

Individual Event 6
Three rounds:
345 pound deadlift, 7 reps
7 muscle-ups/*3:1 sub
Three rounds of:
21 wall ball shots
21 toes to bar
100 foot farmer's carry
28 burpee box jumps, 24" box
100 foot farmer's carry
3 muscle-ups/*3:1 sub
                                     DL     WBS     FC     B
Richard- 28:30             225*    20         53     24
Alice Anne- 29:26         95*     16         35     20
Tammy- 31:12              95*     16         35     20
Eric- 32:03                  275       20        53      24
Lynde- 19:51               185*     10       40      20
Teresa- 24:34              145*     16        40     20
Brad- 26:40                 225*    20         53     24
Cliff- 28:20                  225      20         53     24
Brandi- 28:10               95*     16         53     20
Shar- 28:15                  95*     10         35     20
Todd- 29:23               275*     20         53    20
T- 25:13                     225       20         53    24

Great workout everyone. You get a few bonus points for just showing up today. This session was fun and as long as you just kept moving, you were ok. If you had to stop and rest, each successive restart became more difficult. As usual, the sub for the muscle-up took its' toll.

Good job lunch crew. Everyone had some tears, and just kept rolling. HOOYAH!

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

Don't wish is was easier, wish you were better.

Friday, May 11, 2012


This was another well timed, super fun session. Thanks CFHQ!

21, 15, 9 reps of:
L pull-ups
25 pound loaded back extension

Richard- 6:57
James- 9:08
Vicki- 7:00
Alice Anne- 7:42
Eric- Rx  8:01
Teresa- 8:22
Todd- Rx  6:19
Jimmy- 5:52
Cliff- 8:20
Casey- Rx  6:28
T- Rx  5:34

Great workout everyone. Great job toughing it out James, and Cliff. We had a few people sub the superman for the GHD back extension at 2:1 to keep things moving. Thanks guys. Even though the back extensions constituted one half of the workout, most of the time seemed to be spent on the bar.

Thanks for the great efforts and great fuel.

On time, on target, NEVER quit.

Thursday, May 10, 2012


Run repeats on a super sweet day to be alive and outside. Who couldn't love this stuff?

3 rounds:
800 meter run
2:00 minute rest

Eric- 13:49
Richard- 13:14
Alice Anne- 19:54
Tammy- 19:54
Jimmy- 13:43
James- 15:06
Lynde- 15:24
John- 14:23
Teresa- 21:13
Cliff- 18:19
Casey- 16:45
Candice- 20:55
Shar- 22:16
Cody- 13:42
T- 15:20

Great  runs everyone. Super good runs Richard, Cody, Jimmy, and Eric. You guys are fast! This was a great day to be outside running, and a perfectly timed session for a little active recovery. Thanks CFHQ.

Apparently CFSF is right beside a hobo highway. They walk by all the time. Some stop and watch, most just keep going. Some have big plastic bags filled with aluminum cans, others have backpacks. Most are friendly but some are not. One of the not so friendly hobos walked by just as we are all finishing the runs and all I have to say is I love you Cliff.

Thanks for another great day at CFSF.


Wednesday, May 9, 2012


The CrossFit Regional Games have delivered once again. This was an interesting workout to say the least. As prescribed, monstrous. As usual, we had options...

CFGR Event 5
On the minute, every minute, complete as many rounds as possible of the following:
20 double unders
1 snatch
The workout begins with the doubles and one snatch, adding ten pounds each round. The workout ends when you cannot complete a round in one minute, or you fail to make the snatch in two attempts. Loads are added for a total score.

Scott- 450 (95-135)
John- 750 (95-155)
T- 450 (95-135)

Option 1
DB Thrusters 2-10
Double unders 10-2

Shar- 15  4:21

Option 2
5 rounds:
20 KB swings
20 double unders
15 push-ups

Tammy- 35#  14:10
Tim- 35#  11:13
Cody- 35#  11:10

Option 3
Modified Cindy
10:00 AMRAP
3 pull-ups/6 push-ups/9 airsquats

Lynde- 10

Great workouts everyone. Whichever one you chose. It's nice to have options. They go hand in hand with our rigidly flexible attitude.

Congratulations to Richard and Abby on the birth of their daughter Caroline. This little girl is going to inherit some great genes, another future CrossFitter! Congratulations to Lynde as well. 50k is a heck of a long way, and we are proud of you!

Thanks for the complement Tim. It means a lot.

Monday, May 7, 2012


This was a heavy session that took a lot of fuel from everyone. Good job toughing out a long, difficult session. As prescribed this was a real monster.

135 pound back squat, 50 reps
40 pull-ups
135 pound shoulder to overhead, 30 reps
85 pound front squat, 50 reps
40 pull-ups
85 pound shoulder to overhead, 30 reps
65 pound overhead squat, 50 reps
40 pull-ups
65 pound shoulder to overhead, 30 reps

                           BS/SO     FS/SO     OHS/SO
Teresa- 41:54      85/45       45/45       35/45
John- Rx  35:04
Todd- Rx  42:32
James- 43:04       95/75      75/75        PVC/45
T- 40:54             105/85     75/75        55/65
Cliff- 42:24         135/135   85/85        45/65
Richard- 37:58   125/125    85/85        65/65

Great job Todd, and John. You guys killed it today. Great job everyone for just getting through this session. However difficult, this was a fun arrangement of exercises. A+ on creativity. The rep scheme and numbers were perfect.

Take care of those tight, gnarly bits and pieces. Your body will reward you for taking the time. Thanks for all the great efforts and great fuel. Good prioritization on a Sunday afternoon.

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


The CrossFit Regionals can guarantee many things among which are fresh new workouts, staple benchmark sessions, and lots of great energy. This was a great session. Short and sweet.

4 rounds:
10 DB Snatch
200 foot sprint

Todd- 53  4:56
John- 70  4:34
Cody- 45  3:46
Brandi- 18  4:45
James- 40  4:21
Teresa- 25  4:15
Brad- 35  3:10
T- 45  3:50

Great job everyone. Super fast Brad!

Thanks for the great efforts. Strong fuel.


Friday, May 4, 2012


So this guys asks me about CrossFit and I begin explaining how things work, we talk more and  I ask him what his 1RM was for a deadlift. He thought for a moment and replied, "Deadlift... Do you do that with cables?" He said he went to the gym all the time and never saw anyone doing that.
We love deadlifts at CFSF. Love to see them and love to do them. We do them well too.

Deadlift  5-5-5-5-5

Alice Anne- 135
Vicki- 85
Candice- 135
Eric- 340
James- 225
Tammy- 200
Brandi- 145
Richard- 315
Brad- 345
Shar- 175
Teresa- 185
John- 225
Cliff- 345
T- 275

Great workout everyone! Monster lifts Brad, Cliff, and Tammy. You are all super strong! Also, everyone's form was dialed in. From set-up, first pull, top, and back down- all good. THANKS for the hard work hitting all those cues.

We deadlift because it is functional. We also deadlift because it packs a heavy hormonal punch. Because it lets people lift heavy relative to their level of strength. Once form is locked on, most people like lifting heavy, and the deadlift lets them do that.

Friday is a rest day. You have extra time. Use it wisely. Do something that feels good and helps you recover. Stretch, massage, pain ball... ANYTHING! Just do it.

Thanks for all the great efforts and great fuel. Be ready. Saturday 9:00am.

You are stronger than you think you are.

Thursday, May 3, 2012


'The Chief' is another deceivingly difficult yet really fun workout. In honor of the glue that holds the U.S. Navy together, its' Chiefs. Need something taken care of quickly? See the Chief....

'The Chief'
3:00 minute AMRAP
135 pound Power clean, 3 reps
6 push-ups
9 squats
1:00 rest/5 cycles
Total number of rounds scored

Eric- Rx  20
James- 115  12
Lisa- 45  10 + 5 squats
Vicki- 65  13 + 3 squats
Lynde- 85  19 + 1 clean
Richard- Rx  20 + 1 squat
Todd- Rx  18
Casey- Rx  15
John- Rx  22 + 3 cleans
Holley- 55  14 + 2 cleans
Shar- 65  11 + 5 squats
Candice- 55  14 + 4 squats
Cody- (3) 95  8
T- Rx  15

Great workout everyone. Great round totals John and Lynde! You two killed it. Nice work puppies.

Find a few mobs for that tight PC.


Wednesday, May 2, 2012

CrossFit - WOD 120502 Demo with Foundation CrossFit - YouTube


'Mayday!' May 1 and the CrossFit easy bake oven has already been turned on.... Bring water and a towel, and clean up your sweat angels... it's going to get hot. But then again, life isn't air conditioned.

Press  5-5-5-5-5

Eric- 140
Alice Anne- 60
James- 115
Teresa- 75
Lisa- 120
Cliff- 175
Lynde- 88.75321
Brad- 105
Holley- 50
John- 155
Candice- 60
Casey- 115
Todd- 155

Super heavy lift Cliff! Great lifts everyone. The Press is a classic strength movement. Dan John, a strength and conditioning specialist, says there are three ways to get stronger: Pick up something heavy off the ground. Pick up something heavy off the ground and put it over your head. Pick up something heavy off the ground and walk with it. We love overhead at CFSF, and encourage everyone to learn to embrace it by carrying anything you can in an active overhead position while moving equipment around the gym.

There is a lot going on with the Press. From positioning, to stability, many cues to think about. Don't be overwhelmed. Practice. With each successive session things will continue to get dialed on. We had several puppies pressing for form, not reps. Good job puppies. Great presses.

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

Take every chance. Drop every fear.