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Friday, August 31, 2012


Are thirty round workouts a trend of the future? Between Saturday's thirty round row repeats and this Hero workout, we have seen serious volume. No worries, we trust CFHQ.

30 rounds:
5 Wall ball shots, 20/16
3 Handstand push-ups (*prog)
225 pound Power clean, 1 rep

Kathryn- *85  26:31
Casey- 155  33:50
Candice- *65  33:42
Eric- 155  24:31
Alice Anne- 65  25:05
Todd- 175  37:38
Teresa- *95  34:55
AJ- 175  40:08
Liz- *95  38:37
Nicole- (1/2) *55  17:52
Holley- *65  41:43
Shar- 65  36:39
Dave- *115  37:20
John- Rx  43:06
Cliff- Rx  46:36
T- 135  33:10

Super good session everyone. This was a long one. Cliff, John, HOOYAH! As prescribed. Super fast Eric, Alice Anne, and Kathryn. Way to go Nicole- moving toward the deeper waters. Good job Kim!

We have had some discussions about Handstand push-ups lately and we need some clarification. There are standards with respect to this exercise, and if you cannot perform the handstand push-up for a full range of motion you should use a progression. The CFSF instructors will hold you to this standard.

This workout is named in honor of  U.S. Army Staff Sergeant Aaron Holleyman, 1st Battalion, 5th Special Forces Group, who was killed in Khutayiah, Iraq, on August 30, 2004.

Congratulations SOG. You did it. Thanks to your awesome instructor, Liz D. who actually knew SSgt. Holleyman. You are all welcome at CFSF anytime. Thanks for your fuel and friendship.

Hit the blog and find some mobs to help you feel, and perform better. The rest day is approaching. Get your paleo plans together. Remember, if you find an exceptional paleo recipe, share it!

Thanks for another great day at CFSF.

Winners never quit, quitters never win.

Thursday, August 30, 2012


The CrossFit Total is Coach Rippetoe's contribution to programming, and it's a beauty. Three max lifts in one session can get interesting, and we always have fun with this one.

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
                        BS     SP     DL     Total
Kathryn-         150     70     195*   415
Eric-               280     160   375     815
Alice Anne-    135     65     175     375
Casey-           295     145    365    805
Holley-           120     60      160    340    
Candice-         85      75      135    295
John-              315    185     435    935
Shar-              135     75      215    425
Dave-             205     120    205*  530
T-                   225    130     295   650

Great job everyone. Super strong John! Great PR's Kathryn, and Dave. Killing it.

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

Altius, citius, fortius.

Tuesday, August 28, 2012


This is the mother of all chippers. Total gas.

25 walking lunge steps
20 pull-ups
50 box jumps, 20" box
20 double-unders (*3:1 sub)
25 ring dips (^sub)
20 knees to elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35 pound dumbbells
25 back extensions
30 wall ball shots, 20/16
3 rope climb ascents (**3:1 sub)

                                DU     RD     K2E     KB     HSC     R
Alice Anne- 21:28    *           ^                   35        15      **
Eric- Rx  21:25
Lynde- 27:25                                              35        20
Richard- 22:22                     ^                                 30
Teresa- 21:42           *          ^                    35        15     **
Chuck- 23:57           *          ^                     35                 **
Holley- 28:02          50%      ^                    35        15       **
John- Rx  20:28
Candice- 30:52        50%     ^                     35       15       2 ascents/1 sub
Shar- 25:56                          ^                     35       10       **
Jimmy- 21:52            *                                           30
AJ- 25:34                                                               25      **
Nicole- 17:05           *          ^                     30                  **
T- 18:41                                                                 30

Great job everyone. This was a long, grindy session that consumed copious amounts of fuel from us all. Bonus points for just staying on your feet after this gem. There were many scales with this workout, but there were also a lot of great doubles, and rope climbs from people who have worked hard to learn these new skills. Outstanding work you guys! Super good job at prescription Eric, and John. Great job puppies.

SOG- LETRONOS! Nice work. Almost there.

Tuesday is a paleo rest day. WFYU- RUN! 2 months. Exactly. Take a little "me" time as well. Anything that feels good and helps you recover. Smash, roll, floss, feather, stretch, and ICE.... Yes. ICE.

 Thanks for another great day at CFSF. Thanks for the terrific efforts and fuel. Thanks also to everyone that helps out. Either by helping clean up, or giving great tips and cues to others for new skills acquisition, or just being a great motivator. This is perhaps the biggest difference between what happens at CFSF, and any globo gym. This is what sets us aside from, and above all other programs. What we do works, and we have fun doing it.

Don't wait. Team name: WFYU


Monday, August 27, 2012


Watch out. This one looks ok on the board. Going to get ugly.

10-8-6-4-2 reps of:
Muscle-up (*2:1 prog)
Box jump, 40" box
Chuck- 16:00*         20
Lix- 14:20*              20
Holley- 13:18*         20
John- Rx  17:36
Candice- 11:39*       20
Casey- Rx  27:18
Teresa- 17:02*         32
T- 16:23                   36

Great job everyone. Outstanding John, and Casey. This was a difficult session. Thanks for the great fuel.

Mike A. getting a nice nap



Row repeats destroy lower backs. Great job Joey, and Chuck. Good distance and good intervals. We had a lot of fun with a few tire slams, and rope whips as well. Toyota.

:30/:30 x 15

Joey- 2341
Chuck- 2196


Friday, August 24, 2012

Steppenwolf - Born to be wild 1969



Wouldn't it be great to have a pool at CFSF? We would leave a big nasty ring around the top though.... Triumph in the face of adversity, or rigid flexibility- however you want to look at it, we had a few subs for the swimming wod.

50-40-30-20-10 reps of:
Double-unders (*3:1)

Tammy- 21:20
Alice Anne- *15:43
Scott- 15:28
Holley- *10:49
Teresa- *11:26
John- 8:58
Shar- 17:31
Chantel- *15:22

5 rounds:
15 KB swings
10 Push press
5 Burpee's
                         KB     PP
Eric- 9:45          53      95
Teresa- 13:00    35      65
Lynde- 9:21       35      75
Holley- 9:21      35      45
John- 11:03       35      75

This might be the best sub I've ever seen...

"Fight Gone Sorta Bad"
Three, five minute rounds. One minute at each station. One minute rest between rounds. Reps are counted, calories on the row. Clock does not stop.
Toes to bar
Wall ball shots, 20/14
Rope climbs
Box jumps, 24"/20"

Richard- 216
Kathryn- 172

Good job on doubling up WFYU, you'll need it. Good job everyone! Outstanding sub Kathryn. That sorta looks fun, and dangerous all at the same time.

Big THANKS to Eric, and Sharon.

Friday is a paleo rest day. Are you ready?

Life- as Rx'd

Thursday, August 23, 2012


Power clean singles. Who could ask for anything more?

Power clean  1-1-1-1-1-1-1

Teresa- 125
Kathryn- 100
Casey- 205
Candice- 85*
Todd- 195
Holley- 75
John- 265
Jessica- 70
Shar- 90*
Chantel- 65
Chris- 145
T- 175
Lynde- 125

The pass phrase is...?  Great job everybody. Super good work on hitting the focus points we talked about. Great job on PR's Candice, and Shar. Super strong lift John Fenn, glad to see you back from the wild, wild, west. Chris, Chantel- outstanding. Chuck- you too. Great work. DO YOUR HOMEWORK! That goes for all of us.

The rest day is approaching. Get your supplies ready. Paleo rest day. Eat like a caveman, train like a beast.

Group guys- Letronos

Thanks for another great day at CFSF.

Uncommon dedication.

Wednesday, August 22, 2012


The Thruster is a super potent exercise. You're moving a load over a great distance, dealing with your heartbeat in your ears because so much blood is being delivered all over your body... BAM! Then it's over.

135 pound Thruster, 15 reps
200 meter run
95 pound Thruster, 20 reps
400 meter run
65 pound Thruster, 30 reps
800 meter run
                                 15     20     30
Lynde- 10:55            65     45     35
Alice Anne- 16:05     45     45    35
Eric- 15:18    135/7 95/8    95    65
Kathryn- 13:35          65     45    35
Casey- Rx  17:55
Candice- 18:13 PP    65     55    45
Teresa- 18:39            85     65    45
Todd- Rx  14:13
Chuck- 17:48 P        45     45     45
Chantel- 13:41 PP    45     45     45
James- 14:28 P        45      45     45
Elizabeth- 12:57       85      75     55
Tammy- 17:09          65     55     45
Scott- 17:39             95     75     65

Great workout everyone! Nice work Casey, and Todd- at prescription. Good move E. Adjusting load to maintain speed is always the better decision. We were fortunate to have a beautiful day to be out and running, and there were some fast runs. Super fast time Lynde! We talked about POSE: staying tall, pulling heels- Great job on hitting those targets. 

Welcome to CFSF James. Drink the kool-aid and come back. Great job Chuck. You will grow to become another monster killer. Be consistent and keep doing your homework.

A little bit every day. Thanks for the terrific efforts and wicked strong fuel. That's for you, AJ... You guys are going to pass with flying colors. NO WORRIES.

Every day, every opportunity you're given- Be someone special.

Monday, August 20, 2012

London 2012 - Weightlifting - Mens 94 Kg - Clean and Jerk Part 1


This was a super fun workout. Thanks CFHQ!

5 rounds:
5 Deadlifts, 275 pounds
10 Burpee's

Shar- 135  9:42
Nicole- 75  9:40
Brandi- 135  7:39
Brad- Rx  6:55
Lynde- 225  7:51
Teresa- 165  9:37
Joey- 185  7:36

Great job everyone. Good Deads. Solid form. As prescribed Brad- Hooyah!

Monday is a paleo rest day. Do you have your recipes and supplies? Use your extra time wisely and get a little love. Mob love, stretching love, massage love, ICE love... whatever feels good and helps you recover. At the least, get out your pain ball and smash, floss, or roll something that feels gnarly.

Ready to lead, ready to follow.


This was a nice, short, and sweet workout for the nicest Saturday morning weather we've seen since the spring.

5 rounds:
135 pound overhead walking lunges, 25'
15 knees to elbows

Kathryn- 45  12:01
Dave- 45  20:15
Nicole- 6:22
Shar- 25  12:47

Great job everyone. Way to hang tough Dave. This workout reinforced the CFSF "overhead" policy of carrying everything we move in the gym overhead. Paid off huge today.

Good job on getting all the K2E's Shar. Great job, again, Nicole.

A little information is a dangerous thing. Hit the mblog.

Thanks for another great day at CFSF. Good prioritization, great fuel.



The Snatch Balance is a great progression for the Snatch. We are fortunate to have been getting some Snatch Balance practice lately with the Snatch sequence warm up. Good job and great Snatch work everyone.

Snatch Balance  1-1-1-1-1-1-1

Lynde- 35
Eric- 135
Alice Anne- 75
Richard- 165
Tammy- 55
Brandi- 45
Sharon- 45
Dave- 75
Kathryn- 70
Jessica- 45
Teresa- 75

This was a great workout that turned into more of a practice session for most. Good job everyone. The Burgener, and Snatch sequence practice has really paid off. Great job Nicole, patience and persistance. Super strong lift Richard! Lynde, jumping-landing. Jumping-landing.

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


Thursday, August 16, 2012


Fifteen minutes can seem a lot longer than it really is, we have referred to this as the "CrossFit time warp" in the past and we experienced it again with this fun little fifteen minute AMRAP.

15:00 AMRAP
10 Kettlebell swings, 70 lb. KB
10 Box jumps, 24" box
10 Ring dips

                                                 KB     Box"    
Tammy- 6 + 5 KB swings             
Bradley- 5 + 10 box jumps
Nanook- 4 + 5 dips
Kathryn- 7 + 6 ring dips            35
Cliff- Rx  5
Teresa- 6 + 10 box jumps         35       24"
Brandi- 6 + 5 KB swings          35       20"
Holley- 6                                  35       20"
Sharon- 6 + 4 dips                    35      20"
Chantel- 8 + 10 box jumps        30      20"
Chris- 10                                  35       20"
T- Rx  7 + 10 KB swings
Eric- Rx  7 + 5 KB swings
Alice Anne- 7 + 2 KB swings    30       20"

Great workout everybody. Everyone got some good ring dip practice either going with negatives, or use of the band. We talked about that ER we want to see at the top too. Is it me, or did the whole workout seem to consist of nothing but box jumps?

Thanks Tim, and Lance. You guys are welcome anytime. Chris, Chantel- monster AMRAP. Really good job. Big THANKS, again, to Tammy for running the rodeo. Nice warm up too. Good job Chuck. DO YOUR HOMEWORK!

Thursday is a paleo rest day. Eat like a caveman. Take a little extra time and get some mobility, stretching, or if you're lucky, a massage. Do something that feels good and helps you recover. If you are WFYU, run.

Thanks for another great training cycle.


Wednesday, August 15, 2012


Way too many people looked at this workout and saw what they wanted to see instead of the workout as designed. Yes there were three rounds, but not 50, 35, then 20 reps... It was 50-50-50, 35-35-35, 20-20-20. That's a CrossFit workout. 50, 35, and 20 would be the warm-up.

Three rounds:
50, 35, 20 reps each of:
Wall ball shots, 20/16
Double-unders (*3:1 sub)

Bradley- 24:57
Nanook- 23:00
Tammy- 20:04
Scott- 19:16
Alice Anne- 15:35
Eric- 17:09
Andrea- (1/2)  17:09
Teresa- 19:40
Holley- 23:33
Todd- 16:29
Sharon- 23:25
Richard- 16:27
Nicole- (1/2)  8:55
Chantel-(1/2)  7:53
AJ- 21:47
T- 17:49

Great job everyone. Great Doubles! Only a few people are still subbing out the Doubles. Great work Richard, Sharon, Eric, and Holley. Those Doubles are looking good. Your practice has paid off. In order for this workout to be at prescription, all WBS were 20/16, all pull-ups from the bar, and NO SINGLES! Several people got this one at prescription- HOOF*CKINYAH! AND, great job puppies- your hard work is evident. Be pleased not satisfied.

We say adios to Bradley, Lindsey (Nanook), and Joshua, as they cruise back west and home. Good luck and if you ever have an opportunity to come back you are always welcome at CFSF. Spread the CrossFit love.

Welcome to CFSF AJ from Bahston. That's a Ginsu jump rope you've got. It slices, it dices, and just look what it can do for Doubles.... Everyone got a slice last night. Also, welcome Chuck. Super glad you are here. DO YOUR HOMEWORK!

The rest day is approaching. Do you have your paleo day recipes and supplies ready? Rest day-paleo day.

Thanks for another great day at CFSF. Thanks for the great efforts and fuel. Do not give up. Do not extinguish that fire in your gut by thinking about anything other than SUCCESS at CFSF. Stoke that fire with a will to succeed. To change. To continue to become a better athlete.

Quitting is easy. Anyone can do it.

Tuesday, August 14, 2012


This workout might be one of the all time favorites at CFSF, usually part of the warm up, the R+R consumes copious amounts of fuel. Thanks for your patience if you had to wait to row. We have a new C2 ordered, and it should be on the sleigh with the other toys.

Three rounds:

500 meter row
400 meter run

Eric- 13:48
Alice Anne- 18:20
Richard- 12:38
Bradley- 16:11
Scott- 19:01
Brad- 14:43
Brandi- 18:23
Teresa- 16:40
Sharon- 18:00
Todd- 12:36
Dave- 14:40
Cliff- 16:48
Chantel- 18:45
Chris- 14:30
Liz- 15:45

Great job everyone. Super fast times Todd, and Richard. Good job puppies. Getting used to INTENSITY.

When we did the R+R workout, we added stuff in between the rounds just for fun. How about doing 21, 15, 9  burpee's between rounds? That was a blast.

Big THANKS to Tammy, and Sharon. You two are the absolute best, and are very much appreciated.

Thanks for another great day at CFSF.

CHOOT HIM BUBBA!  DON'T LET HIM IN DA BOAT! ...With his flippy floppies?

Monday, August 13, 2012


We used to see this workout a lot. It's been a while since we've done it and it was just as much fun as it used to be. We had options. We could mix it up, or stay with the same thing. We recorded the total time for the ten sets, including the ten minutes of rest.

10 rounds:
Any combination of
Run 400 meters
Row 500 meters

Brandi- 48:10  all run
Sharon- 52:00  all run
T- 38:00 5 run/5 row

This was a great day to be out running, we caught a break with some nice weather and much cooler than usual temps, which was very much appreciated.

Thanks for another great day at CFSF.

Altius, citius, fortius.


Squats. Singles. That's a good recipe.

Overhead squat  1-1-1-1-1
Front squat  1-1-1-1-1
Back squat  1-1-1-1-1

                           OHS     FS     BS
Alice Anne-          65        95    115
Lynde-                 85       155    215
Eric-                    135     225    275
Kathryn-              75*     125*  145*
Dave-                  75*     140*  200*
Tammy-               80       135    185
Casey-                205*    240*  295*
Shar-                   85        115    130
Candice-             65         80       X
Teresa-               105       155    175
Todd-                 145       265    315
Cliff-                   155       325*  405

Great squats everyone. Super strong Cliff! You are the IceBeast. Super good job Casey, Dave, and Kathryn- that's a lot of PR's...

This was another great day at CFSF filled with great efforts and results... Thanks.


Friday, August 10, 2012


Hero sessions are always a blast, and 'Jared' was no different. Motivation is never a problem, just fuel. This one was a gasser of the first order, and he had a hammer in is hand....

4 rounds:
800 meter run
40 pull-ups
70 push-ups

Tammy- (2)  27:15
Lynde- 52:28
Eric- (3)  34:57
Kathryn- (1/2)  24:49
Todd- 44:58
Liz- 32:45
Holley- 56:00
Cortez- 48:41
Shar- (1/2)  29:00
Teresa- 34:25
Nicole- (1/2)  32:34
Chantel- (1/2)  32:15
Chris- 41:30
T- 48:30

Great workout everyone... If you got this one at prescription, HOOF*CKINYAH! Good job. There were several scales. Some cut everything in half, some ran the full 800 meters and cut the rest by half. Not to mention the lunchtime deluge... Either way, good job.

Big THANKS to Eric and Tammy for running the rodeo at lunch, and another great job with those CrossFitters in training Kathryn. Great work puppies- you are all doing well. Crawl, walk, run.

This session is named in honor of  U.S. Army Master Sergeant Jared VanAalst, assigned to the U.S Army Special Operations Command, based in Ft. Bragg, NC, who was killed on August 4, 2010, in Kunduz province Afghanistan.

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

Winners never quit. Quitters never win.

Wednesday, August 8, 2012

London Olympics 2012 - Weight Lifting Record


We have seen the Snatch/overhead squat linked up many times during the warm-up at CFSF, but getting it in the wod was a ton of fun. Literally. This session was more practice than workout for most. We had some solid Burgener practice, and Snatch sequence practice as well.

Several people did get this session. We recorded the starting load and the finishing load. Some people increased, some stayed with the same load. The 'Viking', and 'Helen' were also available as options

15 rounds:
1 Power Snatch followed immediately by 5 overhead squats

                  S     F 
Lynde-      40   80
Scott-       45   100
Eric-         45   105
Tammy-    35   70
Casey-      75  165
Corey-      75  170
Jessica-     35
Liz-           35   85
Kathryn-   45
Cliff-         75  185
T-             45  125

3 rounds:
400m run
21 KB swings,
12 pull-ups

Holley- 35  18:46
Candice- 35  15:53

'The Viking'
1000m row
800m run
150 tire slams
800m run
1000m row

Andrea- 28:29
Cortez- 26:08

Outstanding job everybody. Monster lift Cliff. You are the IceBeast. We even had a bunch of CFSF kids that did 'Fran': Ben, Megan, Kiersten, Kylee, Ethan, and Haley, GREAT JOB! Thanks very much Kathryn... They're asking for MORE. Chris, Chantel, Nicole- good job on the Burgener, and the Snatch sequence. You're SNATCHING!

Nice work Andrea, and Cortez. You both went VIKING! Great job stepping up to the 35# kettlebells Holley, and Candice. Feathers and iron, feathers and iron. Just think feathers and iron. It was great having Corey back for a while. He is a monster killing magnet, and will be missed, but we remain excited for him as he continues forward in his Navy career.

Wednesday is a paleo-rest day. Eat like a caveman, and rest. Get some mobility, stretch that ultra tight PC, and ICE anything that needs it. A little bit more than usual today because you have the extra time...


Tuesday, August 7, 2012


We love Tabata sessions at CFSF, and we've seen our share of them. Each Tabata workout demands different strategies. All reps count with 'Tabata Something Else' so the brakes were off...

'Tabata Something Else'
32 intervals of :20 seconds work, and :10 seconds of rest. The first 8 are pull-ups, then push-ups, sit-ups, finishing with squats. The clock does not stop. Total number of reps are counted.

Josh- 290
Corey- 408
Alice Anne- 307
Eric- 320
Emilee- 319
Brad- 342
Brandi- 307
Todd- 315
Jessica- 279
Holley- 279
Kathryn- 316
Cliff- 250
Nicole- (1/2) 226
Lynde- 367
Chantel- (1/2) 202
Chris- 383
Cortez- 338
Teresa- 321...GO!
Liz- 298
Dave- 251
Nanook- 248
Bradley- 311
T- 345

Good job everybody! We had some seriously strong efforts with monster points- Corey, Lynde, Chris, HOOF*CKINYAH! We did not distinguish between Rx and scaled on the score sheet, but in order for this to be at prescription all pull-ups have to have been from the bar, and no use of a med ball for push-ups.

The Tabata format is fun, and it's also a great tool for conditioning. Number crunchers have found it to be the most effective way to train the three energy pathways we use. Deceivingly difficult, the Tabata format is a car crusher. If this was your first Tabata, congratulations. You made it.

This is a great link to information about Tabata training. Check it out.

The rest day is approaching. Do you have your recipes picked out and shopping list completed, or even better, all supplies ready to go? Eat like a caveman.

Can't find anything? Scroll back and check the other paleo sites linked. You'll find something good.

A quick word of thanks for the way everyone helped out with scoring. Another big distinction of CFSF from the globo gym... THANKS!

Thanks also for the great efforts and fuel. You make CFSF special.

Student. Trainer. Coach.

Monday, August 6, 2012


CrossFit distinguishes itself from other programs by incorporating strength and conditioning in its programming. This is the strength part...

Press  1-1-1-1-1
Push press  3-3-3-3-3
Push jerk  5-5-5-5-5

                      P     PP     PJ
Brandi-          75    80     55
Nicole-          65    70
Dave-           105  125   105
Liz-               75    85     95
Lynde-          105  115  110
Nanook-       55 
Bradley-       135  155   135
Joshua-         145  165  165
Kathryn-       70*  85*   85
Casey-         150  165   165
Candice-       75    85
Teresa-          85   110   90
Shar-             80    85    90

Great lifts everyone. Strong stuff Kathryn. Two more PR's. Outstanding. Nicole, Candice, Chantel, good job. You are all doing well. The Press, and Push press down. Push jerk next. Keep working on that timing.

Remember to experiment with a wider grip when racking your bar. If you have an improperly positioned rack you are wasting fuel. Properly positioned racks save energy. A bar on that rack, supported by the shoulders NOT hands is much lighter than a bar held in the hands in front of or below a correctly racked position.

Find a few ways to improve your rack by searching the mblog. Wrists, elbows, and shoulders are all key.

Thanks Kathryn! More great recipes.

A little bit, every day. Small adjustments, good decisions.



This was another fun couplet. Thanks CFHQ. We had some super fast times, and great rope climbs.

75 pound Thruster, 30 reps
15' rope climb, 3 ascents (*3:1 rope sub)
75 pound Thruster, 20 reps
15' rope climb, 2 ascents
75 pound Thruster, 10 reps
15' rope climb, 1 ascent

Eric- Rx  7:32
Alice Anne- 55*  11:28
Richard- Rx  9:50
Casey- Rx  7:47
Tammy- 45  10:06
Nanook- 45*  17:05
Brandi- 45*  10:39
Candice- 55 PP*  11:47
Shar- 45*  11:37
Corey- Rx  3:38
Dave- 65  15:13
Kathryn- 45  8:44
Chantel- 35 PP*  8:48
Teresa- 55*  8:05
Nicole- 35 PP*  8:24
Josh- 65*  11:05
Chris- Rx  14:32
T- Rx  8:32

Great workout everyone. Super fast Corey. You are a true mutant freek. Good job puppies. If you didn't get the rope climbs you were working too hard. The sub was worse, again. Learn to brake and get some rope time. It's easier than you think it is.

Thrusters consume copious amounts of fuel. Compound that with faulty positioning and things get ugly. We have to stay focused, keep hitting the cues we know, and RESIST the temptation to drop the bar. Starting always seems more difficult than finishing.

Hit the mblog and find a few fixes for anything tight or gnarly.

Another great paleo site courtesy of Kathryn....

Thanks for another great day at CFSF.

"Buy the ticket. Take the ride."
  -Hunter S. Thompson

Friday, August 3, 2012


The 'Filthy Fifty' is a super heavy volume workout. From the top, or from the bottom, wherever you start- by the end you're toast! Good job just staying on your feet at the finish and walking this one off, instead of dropping to the deck resembling some sort of sick worm- wiggling, trying to find relief.

'Filthy Fifty'
50 reps of each of the following:
Box jumps, 24" box
Jumping pull-ups
KB swings, 1 pood
Walking lunges, 50 steps
Knees to elbows
Push press, 45 pounds
Back extension
Wall ball shots, 20/16
Double-unders (*3:1 singles sub)
                                             B"     KB#     Singles
Holley- (30)  27:21               20      30          *
Candice- (30)  29:47            20      30          *
Casey- Rx  39:42                           53
Lynde- 30:57                       20      35
Nanook- 33:52                    20      30        
Alice Anne- 36:49                20      18           *
Eric- 31:43                           20      35           *
Emilee- 39:14                       20      30           *
Richard- Rx  27:59
Patricia- Rx  20:09
Teresa- 31:38                       20      35           *
Kathryn- 37:51                     20      35
Corey- Rx  26:43
Liz-  39:18                            20      35          *
Josh- 34:48                           24      35          *
Todd- 33:14                         24      35          *
Chantel- (25)  21:50             20      20           *      35#PP
Keith- (25)  22:56                 20      30           *
Nicole- (30)  28:24               20      18           *     35#PP
T- Rx  35:16

Great workout everyone. Patricia, Corey, it's probably better that you two not roll at the same time. Not sure if CFSF could contain the energy you both drip. Maybe. Great job puppies- this session is a taste of what's in store for you.

Is there a strategy to the 'Filthy Fifty'? Yes. GO! That's an easy strategy. Where you start has always been a hot topic. From the top or the bottom, legs are cooked by the end. Burpee's and Doubles are difficult, but jumping UP onto the box to finish was, to say the least, interesting. Next time we see the 'Filthy Fifty' maybe a start in the middle for comparison.

Liz, Mark, welcome to CFSF. Enjoy your stay. We are glad to have you in the wod's. And thanks very much for the kind words. Very much appreciated. You too Patricia. You are welcome in any capacity at any time. We are fortunate to have the best people with us at CFSF, working hard and having fun. Thanks!

With the rest day approaching, be sure to have a few recipes picked out, and supplies picked up so you're ready to go. These sites are courtesy of Kathryn:

Thanks Kathryn!

Thanks for another great day at CFSF.

Ready to lead, ready to follow.

Thursday, August 2, 2012


The first day of August felt like the last day of August, hot and humid. No worries, just bring an extra towel. We were fortunate to have a strength session pop up, no clock. It also gave us another opportunity to 'Clean Up the Clean'. Good job on the drills everyone. NOW USE THEM!

Clean and Jerk  3-3-3-3-3

Kathryn- 95
Naknook- 70
Lynde- 115
Corey- 225
Teresa- 120
Todd- 185
Brad- 165
Brandi- 85
Candice- 85
Holley- 75
Jessica- 45
Cliff- 245
Shar- 85

Great lifts everyone. Super strong session Cliff, Corey, and Teresa. There were several people working on the C & J that didn't get on the board- great work guys. We talked about hitting a few points that needed to be hit, and everyone hit their targets. Good job, and thanks for the hard work.

Do not hesitate to get a bar and practice 'Cleaning up the Clean', or the 'Burgener' as part of your warm-up or cool-down. Both are immeasurably valuable, and may be performed with a stick, an "O" bar, or a training bar. Remember not to use the training bars in the wod. Standard "O" bars only, unless nothing else is available.

Great job puppies. Your hard work is evident. Be pleased, not satisfied, and keep doing your homework. Everybody should be taking a little time every day and devoting it to mobility. However you like to do it, and whatever you like to do- Just do it. A little bit, every day.

Thanks for the wicked good websites Kathryn. Thanks also for the wod ideas. Great stuff that we will see in the future. Super glad that you, Dave, and the kids found CFSF.
(best banana bread ever...)
(Curried shrimp, or chicken, and spinach)

Remember the rest day challenge- Paleo lunch or dinner, or both. Find recipes that look good and try them. If you like them share them!

We don't use machines. We build them.