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Friday, June 29, 2012

Tough Mudder: Everest Official Obstacle Video

Paleo in a Nutshell Part 2: Exercise


Twelve minutes can seem much longer than it really is. However, this was great triplet and another super fun workout. Thanks CFHQ. We had a mixed bag of CTB pull-ups which turned out to be crippling, and pull-up progressions, Pistols, Pistol progressions, and airsquats.

12:00 AMRAP
115 pound Push press, 12 reps
12 chest to bar pull-ups
12 Pistols

Alice Anne- 45  3 + 7 Pistols
Eric- Rx  3 + 12 CTB pull-ups
Tammy- 75  3 + 12 CTB pull-ups
Teresa- 75  4
Holley- 35  4 + 3 Push press
Candice- 45  3 + 7 Pistols
Lynde- 75  4 + 7 Push press
Todd- 95  12 + 4 CTB pull-ups
James- 95  3 + 12 CTB pull-up
Shaun- 95  4
Cliff- 115  4
Dave- 95  3
Kathryn- 65  4
Nicole- 6
Casey- 115  4
Brad- 95  4 + 12 Push press
Shar- 65  4
T- 95  4 + 3 Push press

Good session everyone. Great job Eric. You were the only one to get this one as prescribed. 115 gets heavy fast, CTB pull-ups are brutal, and freestanding Pistols are super difficult. You got them all. Hooyah. Everyone else had one or two components, but scaled the rest.

We talked about staying aware of the 'hollow' position while working today. Good job on hitting that. Over extension either during the Push press, or the CTB pull-up is a problem with fatigue. Maintaining that 'hollow' position costs less in the economy of movement. Losing 'hollow' ends up costing us more energy.

Friday is a rest day. Do something that feels good and helps you recover. Find something on the Mwod and do it. Stretch those hamstrings, and maybe a couch stretch or two. ICE anything that needs to be cool. That's not too much to ask for is it?

We are expecting some serious heat. Take steps to avoid disastrous results while at CFSF. Hydrate well through the day, and bring plenty of water with you. At the least bring a water bottle that you can fill up at CFSF. Bring a towel. Hands can get so sweaty that they will not accept chalk. Having a hand towel will allow you to keep hands dry, and a good grip.

Thanks for another great day at CFSF. Thanks for more great fuel.


Thursday, June 28, 2012


Strength sessions can be fun. Especially when people are feeling good and getting *PR's. Great fuel, great energy. Great squats.

Back squat  1-1-1-1-1-1-1

Kathryn- 135
Dave- 190*
Shaun- 315
Emilee- 120.5*
Candice- 85
Casey- 285
Cliff- 415
Brad- 285
Holley- 110
Teresa- 190*
Shar- 135
James- 205

Great job everyone. Super strong lifts Icebeast, and Shaun. Congratulations to everyone that got a *PR. Be pleased, not satisfied.

A solid squat requires constant attention. Getting dialed in takes time, practice, and homework. We had a few people getting some great work on their airsquats. Nicole, Andrea, and Forrest- keep working hard for that positioning. Achieve and maintain flexibility, and hit the wall periodically. Even if you have the airsquat locked down, hit that wall. It's a great tool that reinforces good positioning.

Embrace mobility. A little bit everyday. More is great, but with just a little attention, you could be feeling and performing better. Who doesn't want that?

If you haven't checked Cindy out, do. She has great paleo friendly recipes that are quick and easy. Eat like a caveman... Cindy can help.

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

The world needs winners. CrossFit makes them.

Paleo in a Nutshell Part 1: Food

Wednesday, June 27, 2012

Michael Johnson 400m 1996 Olympics


CrossFit increases work capacity over broad domains. We have been seeing the longer side of those domains lately, so this was a welcomed change. A relatively short, sweet session. Thanks CFHQ!

3 rounds:
95/65 pound ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards down and back

Lynde- Rx  5:46
James- Rx  7:29
Tammy- Rx  8:31
Scott- 75  6:47
Alice Anne- 55  8:18
Todd- Rx  5:44
Dave- 75  6:27
Kathryn- Rx  7:18
Holley- 45  9:44
Teresa- Rx  7:30
Joey- 65  5:37
Jessica- 34 PP 7:45
Nicole- 45 P  9:07
Cliff- Rx  6:25
Casey- Rx  5:17
Candice- 45  7:24
Ryan- 45 P  4:38
Forrest- 45 P  5:43
Cody- Rx  7:13
T- Rx  6:55

Great session everyone. Super fast Madman, and Lynde. You two are killing it, hanging it up on the wall and taking shots at it... Outstanding.

We had a visit from Ryan, and Forrest. Good job you two. We also had a return visit from Andrea. Drink the kool-aid. Come back for more, and  DO NOT QUIT. It will never be as tough as you think it will be, and you are a lot tougher than you think you are.

You all know that our CrossFit community is special, and if you didn't, you do now. Thanks for the kick ass chain Joey. We are going to have some serious fun with that monster.

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

Altius, citius, fortius.

We are exactly four months away from the Tough Mudder. Team WFYU!

Monday, June 25, 2012

"So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, protect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or sign of salute when meeting or passing friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home."

Olympic Weightlifting Beasts!


Another great hero workout. Thanks CFHQ.

8 rounds:
Loaded pull-ups, 11 reps
Loader walking lunges, 11 steps
11 Thrusters
                       PU     L     T
Dave- (4)         x      30    30   31:00
Kathryn- (4)     x      25    20   31:19
Lynde- (6)       15    25    20  40:00
T- (4)              25    25    20  28:00

This was a monster session. Everyone scaled it. The fact that it fell the day after a five mile mud run didn't help much either... Good job Lynde and Todd on just showing up... And welcome to CFSF Dave and Kathryn, you'll get used to the heat soon enough.

Congratulations to all the Barbarians. That was one super fun time. The Tough Mudder is next. Get some.

Take care of that PC. It needs some attention.

This workout is named in honor of  U.S. Navy Petty Officer 1st Class, Cryptologist Michael Strange, assigned to an east-coast NSW unit who was killed in a helicopter crash on August 6, 2011 in Wardak provence, Afghanistan.

"A single twig breaks, but the bundle of twigs is strong."


Bench press, five sets of five reps. That fifth rep was elusive. Several people got to four then froze. We recorded the most weight lifted five consecutive times. We have some seriously strong people rolling with us...

Bench press  5-5-5-5-5

Tammy- 85
Shaun- 295
Richard- 190
James- 205
Lynde- 125
Holley- 60
Jessica- 45
Shar- 95*
Candice- 85
Casey- 195
Cliff- 315

Great lifts everyone. Super heavy Cliff and Shaun. Great job. Nice PR Shar. Remember complaining about the bar? Funny now, huh?

We talked about a few things that can contribute to a successful lift, among which were stability, creating some external rotation through the positive, and hitting those lats. Good job.

Hit the blog. Find some love.

Thanks for another great day at CFSF.

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

Thursday, June 21, 2012


Deadly Fran. We knew this session was potent, just didn't realize how potent.... "WTF are you thinking?"

21, 15, 9 reps of:
225/155 pound Deadlift
95/65 pound Thruster

Lynde- Rx  7:34
Tammy- Rx  10:04
Richard- 185/75  7:15
Eric- 185/75  7:30
Alice Anne- 95/45  9:55
Teresa- Rx  14:31
Jimmy- Rx  9:13
James- 185/75  14:44
Shaun- 185/75  10:26
Cliff- Rx  11:43
Todd- Rx  8:54
Jessica- 75/10 DB  9:04
Holley- 95/35  12:21
Casey- Rx  9:20
Candice- 95/35  11:38
Shar- 115/45  12:05
T- 185/75  12:29

Great session everyone. Lynde, Tammy, Teresa, Jimmy, Cliff, Todd, Casey- HOOF*CKINYAH! Good job on going as prescribed. Good job evereybody for just getting done! Nice work lunch crew- You guys FLEW through the workout.

Night crew- thanks for your patience while the heats were finishing. The problem with running heats is that we cool down waiting to go. Bad bad. Combine that with failure to warm-up all together and we have a problem NASA.

My mother always told me that one bad decision leads to another bad decision. She's right. I decided to go ahead and workout without warming up. Bad decision number one. After the first round of 21 Thrusters, my right glute starts to cramp. Never felt that before. "WTF are you thinking?"

I decide to continue. Bad decision number two. Every two reps, I start to cramp up again. It hurts. I limped through the round of 15, and decided I'd better stop. I walked around a little bit, then made the worst decision of the night.... I can finish. Frustration with my stupid decisions fueled me. Nine Deads, and nine Thrusters, unbroken. But the damage was done. I could barely walk out of CFSF.

Let my mistakes reinforce the need for a good warm-up. Also, do not listen to the bad decision bug. If you need to stop for any reason while working out, do so. Otherwise suffer the consequences.

Thanks for all the great efforts today, great fuel. Use the rest day. Rest, ICE, stretch. Anything that feels good and helps you recover.


Wednesday, June 20, 2012


Hero workouts are another part of CrossFit I love. There's enthusiasm, and energy. It's great. Inevitably, somewhere during the workout I think about the sacrifice made, and it gives me a spark to keep pushing. Thank you CrossFit. These people are genuine heroes and struggling in their name is an honor.

12 rounds:
45 pound DB hang clean, 10 reps
6 handstand push-ups, using the DB's/*HS prog.

Eric- 30  20:52
Alice Anne- 10  17:11
Tammy- 20  18:03
Scott- 20  22:42
Lynde- 25 *  20:47
Cody- (6) 20  11:50
Patricia- 25  16:16
Candice- (6) *16 med ball  16:38
Casey- 40  28:40
Jessica- (6) * 14 med ball  11:18
Shar- (6) 15  10:56
Teresa- 20 * 22:46
Holley- 10 *  21:07
Brad- 30  26:23
Todd- 40  27:33
Cliff- 40  36:40
Jimmy- 45  26:47
T- 35  24:43

Good job everyone. Way to hang tough Cliff. For the first time in a long time nobody went as prescribed. Good job Jimmy, 45 pounds- and Cliff, using the dumbbells during the HSPU's. Super fast, and super strong Patricia. That's no fire in her gut, that's a nuclear reactor. It's great to see you back for a while. Cody too.

This was a difficult session. If you lost hip power by getting under before triple extension, or were missing the shrugs at the top, you were working way too hard. Trying to curl the DB's is another waste of energy. We wanted to see the same patterns we have worked before with drills, keeping hands close and flipping under...

This session is named in honor of  U.S. Army Specialist Nicholas P. Steinbacher, who died in Baghdad, Iraq, December 10, 2006.

Thanks for another great day at CFSF.

Let your light shine.

Tuesday, June 19, 2012


A good snatch is a thing of beauty. It has a terrific aesthetic quality that the other lifts don't. When it's on, it's on. When it's off, it's off. Patience, trust in yourself, and fundamentals. If all three are not present, adios lift. It's a miss.

Snatch  2-2-2-2-2-2

Scott- 115
Richard- 135
Tammy- 70
Eric- 100
Alice Anne- 65
Shaun- 105
Lynde- 85
Holley- 35
James- 105
Jimmy- 95
Cliff- 184 (PC)
Shar- 60
Jessica- 35
T- 115

Great job everyone. There were a few things we talked about prior to the two's, among which were: patience for triple extension, trusting yourself to get under that bar, and solid squat fundamentals. Good job on hitting them.

A few people were introduced to the Burgener warm-up today. Good job guys, thanks for your patience and hard work. The first steps toward snatching can be the most difficult.

Receiving the bar in a squat requires a lot of practice. Some people used this session to work fundamentals, some maxed out. Either way, there will always be fine tuning and adjustments. Finding true hip potential can take a while. Consistency counts.

Another huge component of the snatch is flexibility. Do your homework. Tight pillar? Another miss... Pigs on skates is a great exercise that puts us in the position of limitation. Do them. Embrace the suck. The snatch is worth it.

If not me, who?

Monday, June 18, 2012


This was another super fun workout. Thanks CFHQ! The reps and run distance were perfect, and we had great weather to be outside running in, or were we inside running out?

10 rounds:
15 push-ups
60 yard sprint
1:00 rest between rounds

Shaun- 12:50
Brad- 12:31
Shar- 16:18
Brandi- 16:29
Tammy- 14:16
DJ- 16:05
Lynde- 20:36
T- 13:01
Jimmy- 12:59

Great session everyone. Super fast runs Brad, and solid push-ups Lynde. Thanks also for letting me get on my CrossFit soap box Lynde.

This was a great session to focus on POSE running. Tall positioning, staying on the balls and toes, and pulling those heels. Practice this EVERY TIME YOU RUN. Don't want to OVER-EMPHASIZE anything, but if you don't practice this running style it will always feel sorta strange.

Hit that PC. Give it some love and attention. Maybe something to help you recover after some serious SNATCHING....

If not now, when?


How the 'Amanda' session came about is an interesting story. If you don't know it, ask someone.

Three rounds,
9, 7, 5 reps:
Muscle-up/*3/3 sub

Cliff- *75  7:59
James- *75  20:20
Brad- *75  23:28
Brandi- *35  13:05
Shar- *35  12:55
Casey- 16 MU/*115  32:04
Candice- *35  11:57
Jimmy- *75  14:20
T- 85  12:58

Great job guys. Great muscle-ups Casey, and Todd. You earned it, enjoy it. Keep getting them every week. The sub for the muscle-up is worse than the muscle-up. If you aren't there yet, you're closer than you think. Practice the false grip on the low rings. Keep getting tall pull-ups and deeeep dips. Put it together, add a little practice and your getting the muscle-up.

Welcome to the Muscle-Up Club Rob. Even though you were just visiting we are going to revel in your success. Great job. Thanks for the good fuel and nice comments. They are both highly valued by us. Thanks to Shawn, and Jeremy as well. The donations for St. Jude are very appreciated. You guys know where we are. You are welcome any time.

Welcome to CFSF Devin. Drink the kool-aid. Do your homework. Be consistent. Another recipe for success. Remember also that a path with no obstacles leads nowhere. You will have to earn everything through hard work.

Thanks for another great day at CFSF.

Fun work, hard play.

Friday, June 15, 2012


When CFHQ throws a triathlon at us, we struggle to find appropriate substitutions. We talked about tire slams, box jumps, and ball slams- followed by a mile run. Not sure but that sounds more difficult than the swim and bike ride... Good job on exemplifying the rigid flexibility concept everyone.

3 rounds:
1600 meter run
50 ball slams
50 box jumps

Richard- 39:58
Eric- 45:10
Nicole- (1/2)  29:15
Jessica- (1/2)  36:32
Jimmy- 35:20
Shar- (1/2)  37:29
Todd- 52:59
Lisa- (1/2)  19:19
Em- (1/2)  19:19
James- (1 full round 2 1/2 rounds) 46:43

Great session everyone. This was a long one. Big thanks to Eric for running the show at lunch. THANKS! Sharon too.

It would be great to have access to a pool that happens to be right beside a quarter mile track next to the Chief Ladiga bike path. We can recon McClellan. Maybe next time we can do the triathlon there.

Thanks for the great fuel on a hot, humid day.


Wednesday, June 13, 2012

I can do all things through Christ who strengthens me.
 --Philipeans 4:13


Three triplets, and the reps descend as we go. Sounds good. Looks fun. Wait a minute....

1600 meter run
150 double unders/*3:1 sub
50 burpee's
800 meter run
100 double unders
35 burpee's
400 meter run
50 double unders
20 burpee's

Eric- *38:35
Alice Anne- *41:30
Lynde- Rx  39:55
Casey- Rx  48:09
Candice- (1/2) *32:04
Cliff- *54:27
Jimmy- *31:50
Brandi- *55:31
Teresa- *47:20

Great job everyone. This was a long session that punished the anaerobs. Again, the sub was far worse than the exercise today. Practice the double unders anytime you have an opportunity. Cut part of the warm up and get some doubles practice. Embrace the suck.

This guy is an incredible jump roper, and he sells some of the best jump ropes available. Buy one.

Wednesday is a rest day. Get the run or pay the price.

Take a little time and spend it on something tight, gnarly, or sore. If it hurts camp out on it.

Thanks for another great day at CFSF. Thanks for the great fuel too.

Please remember that we are taking donations through the 23rd for St. Jude. We need at least $300.00 for our free shirt... Everything counts and we need your help.

Winners never quit. Quitters never win.

Tuesday, June 12, 2012


This was a great session. Thanks CFHQ! For the raspberries, just keep them clean. Maybe a little antibiotic ointment. Good job on the rope climbs.

15' rope climb, 5 ascents
Clean and jerk, 5 reps
15' rope climb, 4 ascents
Clean and jerk, 4 reps
15' rope climb, 3 ascents
Clean and jerk, 3 reps
15' rope climb, 2 ascents
Clean and jerk, 2 reps
15' rope climb, 1 ascent
Clean and jerk, 1 rep
(*3:1 rope sub)                        
                                   1      2      3      4      5
Richard- 21:31          135  135  135  145  145
Holley- *15:47            35    45    50    55    60
Eric- 16:56                135  145  155  165  175
Alice Anne- *12:42     55    65    70    75    75
Shar- *10:19              65    65    65    65    65
Candice- *11:47        65    65    65    65    65
Jessica- *8:58  15#DB
Brad- *12:11              135 135  135  155  165
Lynde- 23:40             75    95    95   115  115
James- 22:20              95   95   115  115  115
Jimmy- 16:30             115  135 145  165  185
Todd- 24:00              135  145  155  185  195
Casey- 23:08             135  145  155  165  185
T- 11:45                    125  130  135  140  145

Great workout everyone! Several people graduated from the low rope to the high rope today. Richard, Lynde, HOOYAH! Jimmy, Todd, you guys proved the "mind over matter" theory by pulling more than you thought you were pulling with ease. Arghh...

The clean and jerks looked good. Still seeing some early pulls.... Be patient. Nicole- great job on the now infamous "Set-up session". With your work today and continued homework you will destroy future deadlifts. No worries at all. Great session to all the CFSF ladies. Thanks for the hard work.

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

"It's a good plan until you get punched in the nose."
--Eric Heath

Monday, June 11, 2012

Let your light shine


Like Michael, Cindy is a good friend. We are always glad to see her. She can be difficult, she can be easy. It's up to us to decide which...

20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Brandi- 11
Nicole- (10:00 3/6/9)  9
Teresa- 12 + 6 squats
Joey- 9
Holley- 12 + 5 push-ups
Casey- 14
Lynde- 16
T- 17

Great job everyone. Cindy showed up ready to chew bubble gum and kick ass. As usual, we didn't have any bubble gum. Hammer time. Was it the heat and humidity- or did she just kick our asses?

Rest, stretch, ICE. Whatever feels good.

"The only way of finding the limits of the possible is by going beyond them into the impossible."
--Arthur C. Clarke

Saturday, June 9, 2012


Great job showing up! The CrossFit 'Hope' workout was, by far, one of the most interesting sessions we've ever seen at CFSF. While difficult, it flowed really well. Most agree that compared to FGB, 'Hope' is a more difficult workout. Starting the third round, thoughts of  WHY we are doing this and WHO we are doing it for began to enter my mind. There is no better motivation....

Three rounds:
Power snatch, 75/45
Box jumps, 24" box/^20"
Thrusters, 75/45
Chest to bar pull-ups/*pull-up prog.

One minute at each station. One minute rest between rounds. Clock doesn't stop. One rep = one point.

Tammy- ^ 169
Emilee-  ^140
Holley- ^*127
Cliff- Rx  162
Lynde- ^194
Brandi- ^*185
Teresa- Rx  151
Jimmy- Rx  172
T- Rx  174
Brad- Rx  153

Great job EVERYONE! This was a super fun workout. No worries if you missed it. We will see this workout again. Please remember that we are collecting donations through the 24th. Everything counts.

Nicole, Jessica, great job. Getting used to and re-familiarized with INTENSITY. Do your homework and be consistent. Guaranteed success.

Saturday is a rest day, not an off day. If you are doing the Barbarian, get the run. Preferably some hill runs. If you are not running the Barbarian, get a little PC love. If you find anything gnarly camp out on it.

Thanks for your commitment to CFSF and to 'Hope'.

We are blessed.

Friday, June 8, 2012

What's your Excuse ?! Crossfit Motivation

CrossFit - Hope at St. Jude Children's Research Hospital


Front squats were a welcomed sight after Michael. Another great day at CFSF.

Front squat 3-3-3-3-3

Eric- 225
Scott- 205
Tammy- 135
Teresa- 140
Brad- *230
Holley- 85
Brandi- 100
Todd- 225
Casey- 205
Cliff- 315
Shar- 95
T- 155
Lynde- 150

Great lifts guys. Super strong lifts Cliff, Lynde, and Teresa! Good job Nicole, and great to see Jessica back.

There's always someone who catches fire during the strength sessions. This time it was Brad. ANOTHER PR... Great job. Super good fuel.

The Front squat relies on a good racked position. Elbows dropping?  You'll probably miss the lift. Hit the mblog and find some mobs for wrist, elbow, and shoulder flexibility. It can make a huge difference.

CrossFit threw us a curve ball. 'Hope' is Friday. Saturday will be an off day.

Big thanks to Eric and Tammy. Great warm-up.


Thursday, June 7, 2012


Michael is an old friend we're always glad to see. Especially when we have nice weather to run in.

3 rounds:
800 meter run
50 back extensions
50 sit-ups

Eric- 23:37
Alice Anne- 29:46
Tammy- 25:46
Scott- 26:40
Shar- 32:42
Nicole- (Mike) 20:35
Jimmy- 20:45
Holley- 30:27
Cliff- 29:56
Casey- 24:15
Candice- 32:42
Teresa- 27:56
Todd- 28:29
T- 22:29

Great job everyone. Great session Nicole! Super fast Jimmy. Good job Todd. Remember, that knee is still recovering. Be patient. Congratulations Candice. First CrossFit workout at prescription. HOOYAH!

Thanks for your patience with the GHD. The good news is we have another GHD ordered. Yeah!

For the anaerobs, sorry. You were all hammered. Good job on hanging tough. The aerobic people caught a nice break... More good prep for the Barbarian, which is a mere three weeks away. Be ready.

Hit the blog. Spend some quality time on something that needs attention.

There are some really good paleo friendly recipes here. Find some. Save some money and stay home more, eating paleo. Be a caveman, or a cave woman.

This was another great day at CFSF. Thanks.

This session is named in honor of  Lt. Michael McGreevy, Navy SEAL killed during Operation Red Wings, June 28, 2005 in Afghanistan.


Tuesday, June 5, 2012

The community is the biggest difference between the "Globo Gym" and CrossFit. Our community is the best. We expect more of ourselves and the people around us, this makes us strong and gives us a common goal, a bond. A struggle faced together with the sole purpose of making us better, stronger, and faster. It also translates into friendships that exist outside the "box" and that is a good thing.

What we do is functional. What they do now looks funny to me. Maxing out on tricep extensions.....?  What we do is also fun. Don't get me wrong, exercise of any sort can be fun. But what we do is exceptionally fun. So fun that sometimes it can become terrifying. That's another difference that I love.

CrossFit has made a real difference in the lives of many people. Now CrossFit is going to make a real difference in the lives of people that really need help, with Project Hope. That might just be the most special difference.

The thing is we don't have mirrors.... or a hot tub, or very many comfortable places to sit. We work. We work hard. Thanks for all that hard work everyone. Thanks for choosing CFSF instead of the "Globo Gym". Thanks for making a difference.

13 year old Kate Foster prepping for "Hope"


The last session of this cycle was a gasser of the highest order. It also turned out to be the LAST day of the Burpee Challenge. The trainers all thought it would be a good idea to get them as a warm-up.

21, 15, 9 reps of:

DB hang squat clean
Handstand push-up

Alice Anne- 15  9:07
Eric- 35  8:55
Tammy- 20  6:30
Teresa- 25 7:27
Cliff- 35  8:59
Todd- 40  8:53
Lynde- 30  8:20
Holley- 10  10:46
Shar- 15  10:54
Carolyn- 10  5:05

Great job everyone. Nice weight Lynde and Teresa. Strong stuff.

Tuesday is a rest day. Use your time wisely.

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

Monday, June 4, 2012

Saturday, June 9
These are phrases and rules we have seen posted at various other CrossFit facilities. While humorous, they have a message that is loud and clear and we like them.

Put your weights away before leaving or you will be violated with a crowbar.

Chalk hands in the bucket. Do not spread chalk to the floor or you will be eaten by a bear.

Do not drop empty bars on the floor or you will be shot.

Listen to your coaches instructions or you will be set on fire.

Do not complain or you will be executed via punches to the groin.

If you bleed on the bar or leave a sweat angel on the floor clean it up or you will be covered in honey and the bee's will be released.

Flogging offenses:

Used athletic tape anywhere outside a trashcan.

Empty and half empty water bottles laying about.

Arriving late.

Knocking over the chalk bucket.

Not cleaning up your bloody bar, sweat angel, or vomit.

Cheating on rep counts.


Just when the water was looking good...'NANCY'. Snap.

5 rounds:
400 meter run
15 overhead squats

Teresa- 55  22:47
Lynde- 65  24:23
Holley- 22:14
Shar- (3) 45  20:45

Great job girls. Good job showing up, and good job getting a super tough workout done. Nancy is potent. A killer couplet. Just keep moving. Keep that core locked on, knees OUT, and trust those heels, and maintain active shoulders. Not too much to think about once you're dialed in...

Use the mblog. It is our friend, and path to enlightened comfort.

Thanks again to Shar for running the show. 143



Pull-ups on the clock might be one of the most deceivingly difficult sessions we see. Within a few minutes of beginning you are getting max efforts on the bar. By the end, arms are jelly. But what a blast!

Pull-ups on the clock:
One pull-up the first minute, two pull-ups the second, three on the third...
Continue until you cannot make reps within the minute.

Shar- 14
Todd- 16

Great job you two. Good prioritization on a super nice Saturday morning. Huge THANKS to Sharon for covering.


Friday, June 1, 2012

It's official. We are participating in the CrossFit for Hope campaign. The workout will be Saturday, June 9, and it looks great.  CFSF needs your contribution. This is a good cause. Please help make a difference.

Three rounds of:
75 pound Power Snatch
Box jumps, 24" box
75 pound Thruster
Chest to bar pull-ups

"Hope" has the same format as Fight Gone Bad. One minute at each station, after five minutes, a one minute rest. The clock does not stop during the workout.

If you find this image offensive, you would not like to visit these children in this hospital. This is what life is like for them. More brutal than any WOD we could ever suffer through.



The CrossFit Total was a welcomed sight after a 10k run, and we had some really solid lifts. Great job everyone!

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

                    BS     SP     DL     Total
Eric-            275    155   385     815
Alice Anne- 135     75    160     370
Richard-      265    135   375     775
Emilee-        110    70     170     350
Lisa-            65      45     145     255
Cliff-           405     225   370     1000
Tammy-      155     65      X         220
Brandi-        145    75     175      395
Brad-          *300  115  *400     815
Shar-            135   75     200      410
Todd-           325  160    375      860
Teresa-        185    85     215      485
Lynde-         185 *102.5  265    592.5
Holley-         105   51.5   150     306.5

Great lifts everyone. PR's always get us fired up, and there were three of them. Super good job Brad and Lynde! Awesome fuel.

Friday is a rest day, not an off day. Horde: 3 mile run/walk. We have three weekends to go. Get a little mobility, or some nice long stretching, or get it ALL.  Be ready.

Thanks for another great day at CFSF.

Ready to lead, ready to follow.