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Wednesday, October 31, 2012

Tough Mudder Carolinas 2012 Sunday All Obstacles


'Kelly' is that good looking girl who just happens to be a ninth degree Blackbelt, and she will kick your teeth in.

Five rounds:
400 meter run
30 box jumps, 24" box
30 Wall ball shots, 20/16

Russell- Rx  34:46
Derrick- Rx  27:20
Allie- (3) 20" 10#  25:20
Eric- Rx  32:43
Richard- Rx  28:26
Tammy- (3) 20" 16#  23:46
Kelli- (3) 20" 10#  24:30
Kathryn- Rx  32:47
Todd- Rx  31:32
Adam- Rx  31:19
John- Rx  29:26
Jessica- (3) 20" 16#  26:06
Nicole- 1/2 20" 16#  26:17
Candice- (3) 20" 16#  22:35
Keith- 1/2 24" 20#  24:25
Dave- Rx  34:40
Shannon- 1/2 20" 16#  28:09
Bruce- 20" 16#  37:55

Super fast Richard. Almost five minutes faster than last time. Good job puppies. Good jumps and WBS.

The 10 and 14 pound dynamax med balls are going to be euthanized. They will no longer be available.

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

Soft is contagious. Don't catch it.


The Power Snatch might be an all time favorite lift at CFSF that also has a beautiful aesthetic value. When it's on, it's on. You feel the smooth efficient movement. When it's off is another story all together. Frustration. Not today.

Power snatch  1-1-1-1-1-1-1

Richard- 85-100-115-125-135-145-155f
Derrick- 115-115-125-135-145-155-135
Russell- 115-115-125-135-135-135-135
Erin- 45-65-75-85-95-100-105f
Eric- 85-100-115-125-135-145-155f
Casey- 155
Dave- 85-90-95-100-105-110f-110
Nicole- 45
Elizabeth- HPS 35-35-40-40-45-45-45
Jessica- HPS 35-40-45-50-55-60-60
David- HPS 75-85-95-105-110-115f-115
Kelli- HPS 35-35-40-40-45-45-45
Cliff- 205

Aside from what you lifted, was your timing on? Did you get the fullest possible hip contribution? Are you receiving that bar in a solid active overhead position? These are far more important than how much you lifted.



This looks a little scary on the board, which means it's going to be a great workout... Right?

Two rounds:
50 pull-ups
75 sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders (*3:1 sub)

Derrick- PVC*  27:56
Erin- 35*  31:55
Casey- Rx  31:33
Candice- PVC  31:45
Russell- 35*  29:07
Dave- 45  34:34
Kathryn- 35  28:05
Richard- 65  25:24
Todd- 95*  32:40

The combination of sit-ups followed by the Overhead squat must have been pretty interesting. Finish the round with Doubles and we're talking gas. Serious fuel. Good job everyone.

Good prioritization on a Sunday afternoon.

Train hard


The Split jerk has a beautiful aesthetic value as well as the potential to move serious loads.

Split jerk  2-2-2-2-2-2-2-2-2-2

Tammy- 55-95
Casey- 134-145-155-165-175-185-185-190-195-205
Kelli- 45-55-55-65-65-55-55-55-55-55
Kathryn- 65-75-80-80-85-85-90-95-100-105f

Nice lifts guys. Big THANKS! Casey, Tammy, and Kathryn.


Tuesday, October 30, 2012

Congratulations Tough Mudders! We had a blast. What do you get when you mix up lots of mud and water, a little vomit, some urine, electricity, sweat, and determination? Tough Mudder. Good job Team WFYU:

John Fenn
Holley "Flying squirrel" Fenn
Luke Davis
Joey "Guts" Forrester
Teresa Forrester
Tom Muller


We need another rower. It's on the Christmas list, cross your fingers. This is a high volume, fun workout that leaves everyone gassed lying in a puddle of sweat.

This workout also pushes our limits, and we subbed running for rowing whenever necessary. THANKS! For your patience. More rigid flexibility.

500 meter row
Body weight bench press, 30 reps
1000 meter row
Body weight bench press, 20 reps
2000 meter row
Body weight bench press, 10 reps

Russell- 135#  22:13
Todd- 185#  23:33
Derrick- 225#  23:14
Erin- 60#  20:00
Eric- 185#  23:35
Kelli- 45#  23:28
Lesley- 45#  23:07
Jessica- 45#  33:00
Nicole- 45#  17:23
Kathryn- 65#  21:13
Thanks very much to Casey and Kathryn for running the rodeo.


Thursday, October 25, 2012


The best thing about descending workouts is that they get easier as you go. Just keep moving. We haven't seen the sumo deadlift high pull in a long time, and it was a welcomed sight. Cousin to the Thruster, the SDHP packs a punch.

21-18-15-12-9-6-3 reps:
Sumo deadlift high pull, 95/65
Lateral jump overs, 24"/20"
*started @ 18

Kathryn- Rx  14:38
Derrick- * 65  24"  8:55
Erin- * 55  20"  9:13
Tammy- Rx  16:35
Allie- * 45  20"  10:20
Eric- Rx  12:31
Alice Anne- 45  20"  13:02
Richard- Rx  10:30
Russell- * 65  24"  9:12
Casey- Rx  11:07
John- Rx  10:06
Todd- Rx  12:04
David- * 45 20"  11:23
Holley- 55 PVC  18:53
Kelli- * 35 PVC  10:40
Candice- Rx  17:00
Cliff- Rx  17:17
Bruce- 95 20"  13:26
T- Rx  13:09

Great workout everyone. Great jumps Richard, Cliff, and John- springy. This was a high volume session that saw us move 3.9 tons of weight, not to mention the lateral jumps. This was also a fun session that left us on floorlock for a few minutes.

A few people rolled off the clock and turned in some really good workouts. Good job you guys. Personal outreach 101, and you're all making A's. You have to be willing to step out of your comfort zone to grow.

Remember that there will not be any evening sessions Friday night. Keep the Tough Mudders in your thoughts as we tackle Tough Mudder number two: Joey, Teresa, John, Holley, Lynde, Luke, and Tom.

Thanks for another great day at CFSF. Thanks for all the hard work and strong efforts. That's good fuel.


Tuesday, October 23, 2012


This workout looked like it would be a blast on the board, and it was. The afternoon crew almost got tossed under the bus with incorrect rep numbers listed. Could you imagine those numbers? As it was, the rep scheme was perfect. Thanks CFHQ, another great workout.

5 rounds:
115 pound Push press, 12 reps
40 meter shuttle sprint
115 pound Squat snatch, 8 reps

Russell- (4) 45/HPS 45  5:38
Derrick- (3) 45/HPS 45  5:38
David- (3) 45/HPS 45  6:58
Eric- 115/75  14:33
Alice Anne- 45/FS 45  9:37
Todd- 115/75  15:01
Tammy- 55/45  15:10
Richard- 95/95  13:45
Allie- (3) 35/HPS 35  7:25
Candice- 55/HPS 45  14:18
Casey- 115/95  14:24
Kathryn- 55/45  14:02
Erin-(3) 35/HPS 35  6:15
Sharon- 65/HPS 35  14:30
Matt- 95/45  14:40
Shannon- (3) 35/HPS 35  15:50
Keith- (3) 45/HPS 45  13:25
Cliff- Rx  20:15
Elizabeth- 35/PVC  15:20
T- 95/95  17:40

Great workout everyone. At prescription Cliff- you are the IceBeast, and you are STRONG! Super fast finish Richard. If  Dr. Frankenstein could combine you two into one super athlete, you'd be a lock to dethrone Froning.

This was another deceivingly difficult workout, and if your form got sloppy you were working way too hard. We talked about patience for triple extension, HEELS, and explosiveness through the second pull, HEELS. Good job on hitting those targets.

Big GOOD JOB to all the CFSF puppies, FNG's, and Newbies. Thank you all for your hard work, you are building a solid foundation for strong CrossFit futures. Form, consistency, intensity. In that order. Skipping this stage of movement focus versus load focus will blunt your progress overall. Also, DO YOUR HOMEWORK! That goes for all of us.

Good job to a couple of our current mutants in training, Todd, and Candice. They decided to get a twofer and after killing the lunch wod, came back in and destroyed another fun little workout:

21-15-9 reps:
WBS, 20/16
Box jump, 24" box

Todd- 12:24
Candice- 13:52

Good work you two. That's good fuel and great motivation for the rest of us to do more. That's a lot of what CrossFit is all about- We do more. HOOYAH!

Tuesday is a paleo rest day. All paleo all day. Take some extra time and do something, anything that makes you feel better and helps you recover. Recovery is half of the whole picture. Address it. Tuesday is also the LAST four mile run for the Mudders. Good job getting ready. It's here. WFYU

3-2-1 Go!

Monday, October 22, 2012


Muscle ups are like the bully in grade school. Stand up and face them. Run from the GHD though....

25 GHD sit-ups (^3:1 abmat sub)
1 Muscle-up (*3:3 pull-up/dip sub)
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Derrick- 15:48^*
David- 16:35^*
Teresa- 20:20^*
Holley- 21:45^*
Kathryn- 13:15 (2:1 MU prog)
Lynde- 16:40*
T- Rx  12:22

This can be a frustrating workout. Super high intensity stuff. The subs are far worse than the exercises, which can get dicey fast. We had some first timers on the GHD, good job. Just remember how potent it is. No fat cats with melon balls.

If you can get 50 abmat sit-ups unbroken it's time to learn how to do GHD sit-ups. Then they can be substituted for any sit-ups you see in the warm-up, and you can really develop some core strength.

Hit the mblog and find a few fixes for anything sore. Remember we have the bands, rollers, and the balls, so use them. A little bit every day.

Tuesday is "eat like a caveman" day, not "act like a caveman" day. However nice it might sound to be able to carry a club and use it, or to go VIKING at the globo gym, we cannot do this. We can at CFSF.

Thanks for showing up on a difficult day. More good prioritization. Thanks also for the wicked strong efforts and fuel. Good stuff that helps us all keep moving.

Check your ego at the door.

Saturday, October 20, 2012


The second workout in a row that included rowing turned out to be a little kinder than the first one. Four minutes of rowing, four minutes of rest, and then *SNAP* Tabata DB Thrusters. Interesting combo. Thanks CFHQ!

1000 meter row
4:00 minute rest
DB Thrusters
               Row time     DB#     Tabata total
Allie-         4:38           10#           40
Russell-      3:41          25#           53
Candice-    4:38          15#           46
Teresa-      4:28           20#          52
Lesley-      4:36           10#           49
Holley-      4:36           15#           41
Casey-       3:51          35#           50
Tammy-     4:46           15#          69
Sharon-     5:13           15#          49
David-       4:12           15#          48
Kathryn-    4:09           20#          41
Todd-        4:07           30#          50
T-              3:54           30#          52

Great workout everybody. Super fast row Russell, monster reps Tammy, and nice weight Madman. HOOYAH! You three. This was a fun workout, and we had great efforts from everyone.

How did you like the shoulder smash, and super hamstring? Get these anytime you want. It takes about :45 seconds to set up, and the benefits are immediate.

There are more great mobillities on the mblog. Explore.

The rest day is approaching. Get your paleo recipes together and be ready to eat like a caveman, if only for this one day.

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

Uncommon dedication to fitness.

Friday, October 19, 2012

Surprise Benefits of the Paleo Diet


We first saw this workout during the Games, only in reverse order. Any way you slice it, this is a mean little triplet.

225 pound Hang clean, 30 reps
50 Pistols, alternating (*box^rack)
2000 meter row

Kathryn- 75*  17:06
Derrick- 135*  18:03
Eric- 135*  17:53
Alice Anne- 65*  18:27
Erin- 65*  15:20
Tammy- 75*  20:58
Candice- 65* 18:13
Casey- 155^  18:13
Russell- 95*  16:35
Todd- 135*  16:33
Sharon- 65^  20:16
Lesley- 1/2  35^  7:40
Elizabeth- 1/2  45  9:35
Frankie- 1/2 115^  7:50
T- 115^  14:40

30 Med ball cleans
50 Squats
30 Pull-ups

Kelli- 12:04
David- 7:50
Allie- 8:58

Great workout everyone.


Thursday, October 18, 2012

Tough Mudder: Electroshock Therapy Official Obstacle Video


What a great day to be outside running. We've waited all summer for this, let's enjoy it.

1600 meter run
3:00 rest
1200 meter run
2:00 rest
800 meter run
1:00 rest
400 meter run

Alice Anne- 29:00
Kelli- 29:11
Kathryn- 29:00  35 DU
Todd- 28:05
John- 24:15
Shar- 37:06  3 DU
Candice- 29:23
Jessica- 37:11
Elizabeth- 24:45
Holley- 29:42
Cliff- 30:15
Teresa- 30:30
David- 1/2  13:45
Lesley- 1/2  14:24
T- 26:30  18 DU

Great running everyone. This is a cool 2.5 miles, with 6:00 minutes of rest included. Super fast running John, and Elizabeth. You both would have been even faster had it not been for traffic. This session pounded the power people. Way to hang tough you guys. Good job on the doubles practice as well, even if you didn't record it.

There were many stellar performances, one in particular- Congratulations Candice- fast mile, and no walking- HOOYAH!  It feels great to reach a goal that you've set for yourself, doesn't it? Strong fuel. The beautiful thing about CrossFit is that when one of us hits a goal we all benefit. Thank you Candice.

The rest day is approaching. Be ready to eat like a caveman.

MUDDERS... Check your e-mail for important Tough Mudder credentials you need to print out and bring.

Citius, Altius, Fortius.

Wednesday, October 17, 2012


This workout is a skills nightmare. No skills? Pretty scary. Everyone starts somewhere though, if you got some practice going inverted on the wall- good job. We can work on hand walking later. There were options, and they were no walk in the sun.

Three rounds:
45 pound Sots press, 15 reps
Handstand walk, 15 meters (*1:00 HS hold)
:20 second L-sit hold
Handstand walk 15 meters

Eric- Rx  12:06
Cliff- Rx  13:20
Kathryn- 20:46  35#/ box walk sub
Jessica- 12:25*
Larry- 12:30*
-scaled to DB shoulder press-
Elizabeth- 8# 10:51
Kelli- 10# 12:08

Option 1
Deadlifts 12-3
400 meter run
Burpee box jumps 3-12
                                DL     Box"
Derrick- 16:43          ?          ?
Candice- 18:27       100      24"
Holley- 19:06           95       20"
Nicole- 24:34          85        20"

Option 2
Loaded Waiter's walk 20-5
Burpee box jumps 3-12
                              WW     Box"
Casey- 19:30          40#       24"
Erin- 21:02              35#      24"

Option 3
Sumo deadlift high pull, 21-15-9
400 meter run
Wall ball shots, 9-15-21
                                SDHP     WBS
Alice Anne- 13:03      35#        14#
Tammy- 13:28            35#        16#

Ask your instructor if you have any questions about how to record any scales, loads, distances, or rounds.

Big THANKS to Casey, and John for running the rodeo.

This is a free site that allow you to track and log your progress. Our gym is listed as:  CFSF

Explore the site and get signed up.


Tuesday, October 16, 2012


We love options, and we had a few.

Option 1
'Pull-up Slam down'
10 rounds:
10 pull-ups
10 slam balls

Elizabeth- 10#  15:21
Erin- 12#  14:10
Joey- 16#  16:23

Option 2
10 rounds:
10 Push press
20 box jumps, 24" box

Derrick- 95/75  27:25

Option 3
'Deadly Push-ups'
10 rounds"
10 Deadlifts
15 push-ups

Lynde- 135#  22:57
Teresa- 95#  19:06

Great workout everyone. The scales for the Muscle-up would have been monstrous at 3:1 for pull-ups and dips. Get some ring time and work on those Muscle-ups. They are not as difficult as they seem. More skill than strength.

Thanks for showing up on a difficult day. Good prioritization.

This workout is named in honor of  U.S. Army First Lieutenant Thomas Martin, 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team, 25th Infantry Division, who died on October 14, 2007 in Al Busayifi, Iraq.

Monday is a rest day. Mudders run. Everyone get a little extra "me" time. Do something that helps you recover. Recovery is an active process that involves many things, among which are:

1. Getting enough sleep- 8 hours a night.
2. Staying well hydrated throughout the day.
3. Warming up and cooling down for the WOD.
4. Mobility and flexibility training away from CFSF.
5. Stress management. 

This is your business and your body. Take care of it!

Be someone special.


Weighted dips. We love dips. Add a load? Sure.

Weighted dips  3-2-2-2-1-1-1-1-1

Derrick- 45-90-100-100-105-115-123-158-178(f)
Casey- 35-45-53-53-70-70-80-90-105(f)
John- 106


Negatives only: 10-8-6-4-2 reps

Did anyone remember to get those thumbs out at the top of the dip? Always trying to get a little ER when we can.... Super strong dips Derrick! That is monster weight. You are definitely a mutant in training.

Nice negatives ladies. On the rings no less. HOOYAH! Negatives now, full dips later.

Thanks for all the great efforts, and hard work. Thanks very much for running the rodeo Shar, and Casey. Love you guys.

John Fenn- kettleballs


This workout follows the "looks easy" theory. If it looks easy on the board, watch out. This workout looks scary. That ensures our fun.

135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot rope climb, 10 ascents (*3:1 sub)
Run 1 mile
100 Burpee's
Allie- 1/2  45#*  28:39
Richard- 120#  38:28
Casey- Rx  55:05
Erin- 65#*  46:14
Derrick- 135#*  50:33
Abby- 1/2  45#*  28:59
Shar- 1/2  65#*  29:12
John- Rx  39:39
Candice- 65#*  48:50
Holley- 55#*  48:50
Luke- Rx  38:35
Nicole- 1/2  55#*  33:34
Teresa- 75#*  44:56
Kelli- 1/2  45#*  25:31
Cliff- 135#*  52:56

Great job guys. Way to hang tough on a super long session. Learn that brake and get some rope climbs. At prescription this thing is a monster. Good job Luke, John, and Casey. Scaling doesn't make things much easier. Good job you guys getting the rope sub- that was a lot of work. Learn the brake.

After a workout like 'Glen' is a perfect time to get a little extra love. Roll, smash, massage, or just stretch anything tight and sore. After a workout like 'Glen' everything will be a little tight and sore... Use the mblog.

This workout is named in honor of Glen Doherty, former Navy SEAL who was killed on September 11, 2012 while on security detail at the U.S Embassy in Benghazi, Libya.

There is no better motivation to work hard, endure discomfort, and never quit.

Thanks for all the great efforts and fuel.


Thursday, October 11, 2012


We love strength days at CFSF. No clock, a little more laid back as compared to other days, but still as intense as any met-con session.

Push press  3-3-3-3-3-3-3

Russell- 65-75-85-95-105-115-115
Allie- 35-35-45-55-60-60-60
Eric- 95-135-145-155-165-175-190
Alice Anne- 45-55-60-65-70-70-65
Kelli- 35-35-45-55-60-60-60
Casey- 135-145-155-165-175-185-190(f)
Jessica- 60
Derrick- 95-115-125-135-145-155-175(f)
Richard- 95-105-115-135-140-155-165(f)
Sharon- 45-55-65-75-85-95-100*
Elizabeth- 45-45-45-50-55-55-55
Nicole- 45-55-60-65-70-75-85*
Candice- 45-55-65-75-85-90-90*
Holley- 45-50-55-60-65-70-70
Erin- 65-75-85-95-95-95-95
Keith- 65-70-75-80-85-85-85

Great workout everyone. Super heavy Eric, and three *PR's: Sharon, Nicole, and Candice. HOOYAH! Don't think that an (f) at the end is bad. Failure is a component of success. We can't have one without the other. Nice job Derrick. You were the hammer today.

Aside from what you lifted, we talked about some cues, and had a few things we wanted to focus on. Timing, patience, heels, HEELS.... Good job on hitting those targets. From the dip, drive, launch to active overhead- all good. We did see some muted hips, and more importantly, when it occurred it was identified and corrected for subsequent sets.

Finding your hips potential power is a long journey that requires patience, and consistency in training.

Box- 0
Nicki hot dog- 7

Great job Nicole. Your determination fueled your success, your success helps fuel everyone else. That's a beautiful equation where we all win. That's CrossFit, and the BIGGEST difference between us and the globo gym. Thank you for your hard work Nicole, you are a magnet. Be pleased not satisfied.

Thursday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. This is just as imprtant as anything else we work on at CFSF, and can profoundly affect our training.

Thanks for all the great efforts, and hard work.

Better than yesterday.

Wednesday, October 10, 2012


This is one workout you'll never see anyone doing at the globo gym. They don't have GHD's, and nobody there has a strong enough core to pull it off. We do.

There were several scales. Some used the GHD for the press and the extension at a lower load, some performed bar push-ups with elevated feet, and a few people ended up with their feet on a physioball. Some people subbed reverse hypers for the back extension. Thanks for your patience, and your rigid flexibility.

Three rounds:

45 pound GHD bench press, 15 reps (*PU sub)
Back extension, 25 reps (^rev hyper)
800 meter run (+400 m)

Derrick- 35  15:47
Russell- 35  18:28
Eric- Rx  16:09
Richard- Rx  14:57
Casey- Rx  18:40
Erin- (Good morning 45) ^  20:40
Teresa- *^ 22:49
Shar- *^ 26:52
Nicole- *^ +  18:58
John- Rx  17:43
Candice- *^ 23:03
Keith- *^ + 16:57
Joey- 35  16:40
Kelli- *^ + 17:12
T- Rx 18:18

Good job everybody. Super FAST Derrick- outstanding. This was a deceivingly difficult workout, scaled or not. That first run was an interesting one. The password of the day was stabilization, and everyone had an opportunity to get into a plank position on our GHD's to see what kind of stabilization we're talking about. That's some serious stabilization!

We cultivate stabilization, and organization at CFSF, and our pillars are STRONG. It all goes back to the postural awareness and organization talk you got when you started CFSF. That, along with some added flexibility, was your "homework". Now you see why doing your homework pays off...  By the way, your pillar is your shoulder girdle, hip girdle, and your core.

Use the information on the mblog to achieve and maintain higher levels of comfort and performance. A little bit every day isn't too much to ask for. Your body deserves it. Find a few mobs, or stretches, or whatever to help you recover and feel better. Your comfort is your business, take care of it!

The rest day is closing in. Are you ready for paleo rest day? Find a recipe or two and if everything works out well AND tastes good, tell us about it. Do you like pasta and miss it? Ask Sharon about paleo pasta, a paleo friendly pasta available. Eat like a caveman.

Hard play, fun work.

Monday, October 8, 2012

Carolinas: Sat Oct 27 & Sun Oct 28, 2012 | Tough Mudder


100 reps of anything can be intimidating. Once you begin to chip away at the reps things go pretty well, not rushing through, but pacing. Just keep moving.

100 Casey Fairbanks

Todd- 18:57
Nicole- 1/2  13:10
Casey- 20:27
Shar- 1/2  13:37
Shannon- 1/2  12:02
Derrick- 3/4  15:43
Erin- 3/4  15:30
Dave- 21:22
Kathryn- 19:20
T- 18:32
Teresa- 13:51

Good workout guys. At any scale, Burpee/pull-ups are serious gassers. For some, just getting used to body weight on the bar was the goal. Everything starts somewhere, and you are THERE!

Ask Cliff who Royal Burpee is. He knows him well.

Royal Burpee

Thanks for all the hard work and terrific efforts. Wicked strong fuel. Thanks for another great day at CFSF.

Life as Rx'd


This was a sweet little couplet that left us on floor lock squirming around, completely gassed. Felt great. Thanks CFHQ!

3 rounds:
135 pound Squat Clean, 10 reps
20 Box jumps, 24" box

Derrick- 45x15/24  9:40
Casey- 95/24  8:36
Eric- Rx  10:35
Alice Anne- 65/20  9:37
Richard- 105/24  7:50
Erin- 45x15/20  10:22
Abby- 35x15/20  11:44
Dave- 75/24  9:22
Kathryn- 75/24  10:04
Holley- 35/20  9:23
John- Rx  7:40
Teresa- 75/24  9:48
Shar- 45/20  9:28
Nicole- 35HSC/20  8:16
Candice- 35HSC/24  9:05
Shannon- 35HSC/20  10:55
T- 95/24  7:52

Great workout everyone. The secret password was 'Patience'. It isn't really a secret though- Patience for triple extension, among others, are what we should be thinking about as we set up for the Clean. Part of mental rehearsal, these cues should be running through your head as you prepare to lift.

Great job as prescribed Eric, and John. You guys are monsters. Really good job puppies. YOU'RE CLEANING.... That's a much better exercise than ANYTHING you could do on a machine at the globo gym. You are encouraged to get some Clean practice, especially on Day 3.

When you see 'AMYFLD' on our board, pick a few mobilities. One that is specific to your needs, and one that corresponds to what we'll see in the workout. A little bit, everyday.

Thanks for another great day at CFSF.

I'm on a BOAT!
Brian P.

Friday, October 5, 2012


Deadlifts are in our DNA. They are part of who we are and what we do. We love deadlifts at CFSF, and we do them well. The beautiful thing about the deadlift is it's function. It might be one of the most functional movements we see.

Deadlift  5-5-5-5-5

Russell- 255
Allie- 105
Eric- 325
Alice Anne- 135
Erin- 135
Dave- 195
Kathryn- 175*
Shar- 185*
Richard- 315
Holley- 140
Nicole- 95
Shannon- 95
Keith- 115
T- 265

Great job everybody. Two *PR's- nice work Kathryn, and Sharon. Very good workout puppies. Form, consistency, intensity. Crawl, walk, run. You are all doing great. DO YOUR HOMEWORK!

The deadlift incorporates the entire body. Everything contributes. From the approach of the bar, through the set-up, and lift- consistency counts. We have to keep everything firing to maintain positioning. Relax anything and you've lost it.

There were a few things we focused on: not shooting the hips, maintaining a solid core, and heel drive were key. Good job on fine tuning the deads.

Big THANKS to Todd, and Eric for turning a lunchtime TARFU into a SNAFU, which is much easier to manage. If you rolled at lunch be sure to thank them next time you see them.

Thanks for the hard work and terrific efforts.


Newest Navy destroyer pays tribute to SEAL from NY

Newest Navy destroyer pays tribute to SEAL from NY

Wednesday, October 3, 2012


Of all the hero workouts, 'Nate' is one of the CFSF favorites. Manageable rep numbers, just keep moving. Oh yeah, and GET THOSE DAMN MUSCLE-UPS! Either from the bar or the rings, the sub is far worse than the MU!

20:00 AMRAP
2 Muscle-ups (*3:1 pull-up/dip sub- **MU prog)
4 Handstand push-up (^prog)
8 Kettlebell swings, 2 pood
Kathryn- 17 ** ^ 35
Richard- 11* 53
Eric- Rx  8
Casey- 6 *+ 4 HSPU
John- Rx  10 + 1 MU
Teresa- 11 *^ 35
Candice- 11 *^ 35
Cliff- 8 53
Nicole- 8 *^ 30
Holley- 9 *^ 35
Shannon- 10 *^ 20
Keith- 10 *^ 35
Elizabeth- 9 *^ 20
Dave- 8 *^ + 2 HSPU 53
T- Rx 11

Good workout everyone. This was another example of rigid flexibility because of the scales and subs. We must maintain the integrity of the workout when scaling. All scales, subs, and loads must be listed and recorded ACCURATELY!

What is the first thing you do when you get to CFSF? That's right. SIGN IN. According to the rules, failure to sign in costs 50 burpee's. Here's your first warning- we are going to be strict on this one. Everyone must sign in.

Also, as impressive as it looks to the later classes, clean up your chalk. Either from your hands to the floor, or the chalk used to mark rounds. This includes sweat angels, and any equipment you dripped on.

Follow the rules or you might be flogged, dipped in honey, and hung out upside down to bake in the sun.

Wenesday is a paleo rest day. Eat like a caveman. Do something that feels good and helps you recover. Thanks for all the terrific efforts and hard work. Great fuel.

This workout is named in honor of  U.S. Navy CPO, SEAL Nate Hardy, killed in Iraq. We must never lose sight of the sacrifice made by men like this.

Don't quit, don't quit, no matter what, hold on, be strong, and don't ever give up!

Tuesday, October 2, 2012

What we should all eat in a day......


What a great day for a 5k run.... We have been lucky to squeeze in some outside time between thunderstorms lately, and we caught a break getting this one in sans shower.

5k run

Kathryn- 21:00
Shar- 45:00
John- 25:46
Cliff- 40:11
Kelli- 30:00
Elizabeth- 25:46

Good run guys. Super fast Kathryn! This isn't a favorite session for our anaerobs- good job. Did you think about the POSE while you were running? Also great to see a few names on the list we haven't seen in a while.....

Big THANKS to Shar and John. Really big THANKS to Kathryn.

The rest day is closing in. Be prepared for all paleo.

3-2-1 GO!

Monday, October 1, 2012


Dear Santa, we want a new C2 rower for Christmas.... It's been on the list ALL YEAR LONG... We can't be denied.

5 rounds

500 meter row (*400 meter run sub)
135 pound Bench press, 15 reps

Russell- 3 run/2 row  95  18:45
Dave- 95  14:05
Kathryn- 55  19:00
Erin- 65  19:25 
Derrick- 4 run/1 row  13:39

Great job guys. Triumph in the face of adversity, rigid flexibility, patience. We thank you.

This is a deceivingly difficult session. By the end lungs are burning and chest is fried. Good job going Rx on the Bench press Derrick, that's a cool 75 reps of love!

Great 10 mile trail run Holley, Teresa, and John- you will be ready. Outstanding!

Good job showing up on Sunday.

Student. Trainer. Coach.


100 meters of walking lunges can get dicey fast. Thanks for the long course Eric, you were right. Six and a half times down and back inside was too much. Even though we were caught by a bum at the turn and trapped into four minutes of delusional conversation about heat, water, and concrete...

Three rounds:
100 meter Walking lunges
20 meter Handstand walk (* :40 HS hold sub)
50 Kettlebell swings, 1 pood

Eric- Rx  24:15
Alice Anne- * 30  23:47
Russell- (2) *  18:00
Derrick- (2) *  18:38
Shar- *  34:23
Holley- * 42:29
John- Rx  29:05
Cliff- * 31:14
Teresa- * 40:19
Nicole- 1/2 * 30  20:26
Dave- *  24:23
Shannon- 1/2 * 30  15:38
Erin- (2) *  20:02
T- Rx  28:55

Great job everyone. This was a super fun workout, however it was scaled. We will be walking funny for a day or so....

Thanks for another great day at CFSF.

On time. On target. NEVER quit.