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Friday, September 28, 2012


Five sets of five reps. Pure strength. Some people loaded progressively, some stayed with the same weight through all five sets. We recorded the heaviest successful lift.

Back squat  5-5-5-5-5

Russell- 225
Eric- 235
Alice Anne- 135
Kathryn- 120
Candice- 85
Casey- 225
Erin- 135
Shar- 115
Nicole- 75
Holley- 95
Keith L- 65
Shannon- 60
Elizabeth- 45
Dave- 170

Burpee Mile

Emily- 1/2  1:04
John- 1:56:18
T- 1:56:27

Great job guys. Good squats. The Back squat requires less flexibility than its cousins, and allows people to get a good feel for what weight feels like, and the stability required for successful lifts. From our super stable set up, to our exceptionally tight core, things have to be firing.

Irrespective of how much weight was lifted, we were looking for consistency. From approaching the bar, through the set-up, the start and finish of the lift. Dialed in, hitting ALL the cues you've learned. Especially the puppies. Crawl, walk, run. Consistency before intensity.

The inaugural John Fenn Burpee Mile was something else. We frequently receive funny looks and sometimes questions from the people who live and walk by CFSF that see us training. However, things were taken up a notch when we were observed dropping down, pushing back up, and leaping forward. I didn't count the number of burpee's, but I got called crazy twice. This might just surpass girls on ropes as the most confusing looks, and longest stare times received.

Just like the St. Patrick's Day workout, this one will be on the calender. We already have a few commitments for next year.

Todd is taking the role of monster in training. Since he's already monstrous, it won't take too much more work. Three CrossFit heavies in one day? Elizabeth, Isabel, and Fran. HOOYAH! Todd. Kathryn also got a little extra 5 rounds of love. 7 HPC at 75, and 10 PLYO push-ups in 6:28. Oustanding!

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

Every second counts.

Weenies make excuses. CrossFitters make it happen.

Thursday, September 27, 2012

One month from today...

Counting dead bodies like sheep to the rhythm of a war drum....


When we see 100 pull-ups pop up on the mainsite, we get excited. When we see 100 L-pull-ups, we get a little nervous in a good kinda way. Thanks CFHQ!

100 L-pull-ups

John- 14:48
T- 12:47

We had options as well:

Option 1:
100 pull-ups

Emilee- 15:49
Option 2:
'Die Trying'

1. 75 burpee's
2. 75 K2E
3. 75 WBS 20/16
4. 75 push-ups
5. 75 box jumps
6. 150 squats
7. 200 sit-ups
8. 200 tire slams
9. 300 singles/100 double unders
10. 5 minute row
11. 800 meter run
12. 75 ball slams

Roll the die. First roll is your first exercise. Roll the die twice and add the rolls. That is your second exercise. Roll twice again, that is your third exercise.

Eric- K2E/WBS/DU- 23:35
Alice Anne- K2E/push-ups/squats- 20:37
Casey- Burpee's/800m run/24" box jumps- 21:20
Derrick- 50 WBS/100 squats/50 box jumps- 12:29
Erin- 50 WBS/50 box jumps/50 push-ups- 13:09
Candice- Push-ups/ box jumps, 24"/5 min row- 17:10
Holley- 800m run/ push-ups/DU- 19:45
Shar- WBS/200 tire slams- 15:24
Teresa- WBS/800m run/200 sit-ups- 28:09
Elizabeth- WBS/200 sit-ups- 15:50

Option 3:
'Move it Buddy'
These are both two person team drills.

The objective is to move 250 pounds in plates from point A to point B while partner is exercising. Point A is the existing weight pile. Point B is just in front (3') of the bathroom doors.

1. Partner 1 begins with sit-ups while partner 2 moves 250 pounds in plates. When partner 2 has moved 250 pounds, they change places. First team to 600 sit-ups wins.

2. Partner 1 holds a push-up plank while partner 2 swings a kettlebell. When either partner fails, or stops swinging, they change places. First team to 200 swings wins. 53/35

Dave + Kathryn- 30:00

This more closely resembles a laundry list... A laundry list of PAIN! Great job everyone, wherever you ended up. We had some savage combinations, and some serious volume. Good job hanging tough.

NO BICEP CURLS HERE DUDE... Pull-ups only.

We are going to have a circus at the 5:00pm class Thursday. Come check it out.

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

Hit the mblog and find a few fun things to work on. Your mbody thanks you.


Tuesday, September 25, 2012


Strength AND conditioning. That's what distinguishes CrossFit from the globo gyms, and the body builders. The difference? The appearance of fitness and actual fitness. Big difference.

Shoulder press  3-3-3-3-3-3-3

Kathryn- 65  1:56
Sharon- 45-50-55-60-65-70-70
John- 135-145-155-165-165-165-165
Candice- 45-50-55-60-65-70-70
Nicole- 35-45-50-55-60-65-65
Cliff- 135-145-155-165-175-185-225  1:34
Dave- 95-105-110-115-120-125f-125f*  1:45
Elizabeth- 35-45-45-45-45-45-45  2:39

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

Erin- 11 + 5 pull-ups
Derick- 12
Russell- 12 + 10 push-ups

Good job guys. Super strong lifts that finish in a perfect overhead position. Easier said than done. And well done is much better than well said. That third rep. That third rep can be elusive. Nice job getting that third rep everyone, and good job on getting a PR Dave.

There was a 500 meter row for time tacked on for the strength session. Great times Cliff, and Dave. The lunchtime pups got a nice introduction to 'Cindy', another all time CFSF favorite, and did great getting good round totals. Nice job afternoon puppies.

Nighttime puppies... PENALTY! What's the first thing you do when you arrive at CFSF?

Tuesday is a paleo rest day. Eat like a caveman. Get some love. Use a pain ball, foam roll, ANYTHING. Your body thanks you.

CFSF thanks you for all the great fuel, wicked strong efforts, and good times.

Hard play, fun work.

Monday, September 24, 2012


We love Hero workouts at CFSF, we never have a problem getting motivated for them. This was a fun one too.

7 rounds:
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps, 30" box

Shar- (5) 20"  22:10
Teresa- Rx 32"  31:37
Holley- 20"  31:40
Candice- (5) 24"  24:40
Dave- (5) 26"  30:00
Kathryn- 26"  28:29
Todd- Rx 32"  28:28
T- Rx  18:58

Good workout guys. We need to credit Todd, and Teresa for the extra box height they jumped. We'll pay you Tuesday. Good job Derek, and Erin. You got a good taste of CFSF tempo on a super interesting workout.

This workout is named in honor of U.S. Army Sergeant First Class Adrian Elizalde, assigned to the 2nd Battalion, 1st Special Forces Group, who died on August 23, 2007 in Baghdad, Iraq.

This is the same unit most of our Special friends are in.

Congratulations Candice. Only CrossFitter's can be proud of this!
 Big HELLO! to Super Liz D. Thanks very much for the nice card. We love and miss you. You know where we are.

Hit the mblog and find something that feels good, or bad.

Be someone special.


Who thought up Wall ball two-for-ones? They are one of the most taxing exercises we see, and they step the coordination required for WBS up a notch. By the end, things are getting ugly. Thanks CFHQ.

21, 15, 9 reps:
2 for 1 Wall ball shots
GHD sit-up/med ball toss

John- 10# abmat/20# 2-1  5:08
Todd- Rx  6:56
Nicole- 10# abmat/16#  5:48
Holley- 10# abmat/16#  5:36
Kathryn- 10# GHD/14# 2-1  9:02
Dave- 10# GHD/16#  9:53
Shannon- Abmat/16#  7:10
T- Rx  9:15

Great job everyone. This was a super fun workout that left us on floorlock, squirming around trying unsuccessfully to get comfortable. There were some solid efforts today- Super fast as Rx'd Todd! Thanks for the hard work. That's great fuel that helps each of us get finished with these workouts.

Congratulations Holley Fenn. You got your first loaded Overhead squat, and it looked really good... OUTSTANDING! Good things come to those who wait, and TRAIN HARD.

Very good workout Nicole and Shannon. 16# WBS? No worries at all...

We had a visit from Russell, Derek, and Erin. Drink the kool aid and come back.

A little bit- every day.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

Saturday, September 22, 2012

Friday, September 21, 2012

Funniest Olympic fails: amateur athletes getting owned! | Faceplants, ba...


Today we pulled our weight and a little more....

Weighted pull-ups  1-1-1-1-1-1-1

Kathryn- bw-5-10-15-20f-20f-20  (50) 
Eric- 25-35-45-55-65-75-85  (385)
Alice Anne- 2.5-5-7.5-10-12.5-15 -17.5  (85)
Todd- 25-35-45-55-65-75-85  (385)
John- 45-60-75-90-105-110f-110f  (375)
T- 45-55-75-85-90f-90f  (325)

Pull-up ladder:
Sharon- 1-8, 1-4
Jessica- 1-6, 1-6

Great pull-ups everybody. Whether you were working on pull-up ladders, or max pulls, or strict pulls, good job. Remember, we'll take any additional load for pull-up strength... Even if you put a couple of pounds in your pockets before you do pull-ups. Everything counts.

Great totals Eric, and Todd. You guys will be great assets helping pull the rest of us over the Berlin Walls. Super good pull-ups Dave. Steady increases over time. Congratulations Sharon. Want to know why? Ask to see her hands...

Big THANKS to Kathryn. Sweet warm-ups, and extras. Super glad to have your experience, and knowledge at CFSF. You guys make it better!

Very good work puppies. Getting some bar time, learning the kip, working on "hollow" positioning, and above all, STABILITY and CONTROL. Thanks for your hard work. Keep doing your homework too.

Friday is a paleo rest day. Eat like a caveman. Do something that feels good and helps you recover. There is a rest day challenge as well. WFYU- RUN. Get a 5k-10k run/walk. It's almost here. BE READY.

Take some time and give something gnarly a little extra attention. Nothing gnarly? Then floss, feather, roll, and smash until you find something gnarly. When you do, camp out on it for a while. Your body thanks you.

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

"Only a dickhead couldn't love this stuff..."
  -Adrian Bozman, SFCF

Thursday, September 20, 2012


This is another super fun little couplet that looks benign. However, by the end things are looking and feeling a little, no- a lot differently. This workout is heavy. As prescribed, a "dropper"... When you finish, you walk a few feet and DROP.

21, 15, 9 reps of:
225 pound Deadlift
135 pound Overhead squat
Eric- 225/100  9:17                Rx- 19:09
Alice Anne- 115/65 FS  9:32
Kathryn- 145/55  12:42
Casey- Rx  12:09
John- Rx  19:11                      Rx- 16:55
Candice- 95/pvc  6:57
Jessica- 65/pvc  6:48
Holley- 95/pvc  6:17               95/65 BS- 15:38
Sharon- 115/45  10:54           95/35  12:32
Teresa- 155/65 -                     95/35  10:36
Nicole- 65/pvc  7:20
Dave- 145/65  9:53
Cliff- 70 RDL/95  18:20
T- 185/95  10:41                   185/95  10:44

15:00 AMRAP
150 meter row
10 box jumps, 20" box
10 WBS, 16/14

Shannon- 4 + 8 box jumps
Keith L- 5

Great job everyone. We had some really strong efforts and wicked good fuel today. John, Teresa- way to tough out a tough session. You guys kept pushing. HOOYAH! Candice, Jessica, Holley- thanks for your patience. You all had solid workouts. Continue locking that OHS down and we'll load. Super strong workout Sharon- heavier load and faster finish. OUTSTANDING!

Another good workout for the pups. You guys are getting dialed in to the CFSF culture. Be consistent, and continue doing your homework. Thanks very much for your hard work. We are glad you are at CFSF.

The way we approach a particular workout has a lot to do with the outcome. Positive, plan, push. Be positive about it. Even if it's the scariest CrossFit workout ever. Plan a strategy, and rehearse it mentally. Finally, push yourself to go a little farther than you think you can WHENEVER YOU CAN. But also remember, if your workouts don't scare you a little bit, you aren't training hard enough.

As for Rx or scale- notice Eric went at prescription in March and finished ten minutes slower than the most recently scaled session. Which workout do you think Eric benefited most from? That's right. The faster finish. That doesn't mean you always go light. That means your load selection should be appropriate for you.

Of all the things there are to love about CrossFit, we love seeing people achieve and accomplish great things at CFSF. Things they never thought they'd be doing, or even able to do. When doubt and consternation are dealt with and disposed of, and success happens... That's good fuel. Hi grade stuff. That's what makes people want more. To do more and be more. That's CrossFit.

The rest day is approaching. Get things ready so you can eat like a caveman. WFYU- it's getting closer. Be ready. We have a van and rooms reserved. Let us know!

Movement = Life

Wednesday, September 19, 2012


Of all the CFSF favorites, 'Angie' might just be the most favorite. She has mellowed, but she'll still kick your ass...

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Eric- Rx  20:09
Alice Anne- 24:11
Casey- Rx  24:58
Kathryn- 24:21
Todd- Rx  24:55
Candice- 27:37
John- Rx  17:55
Holley- 28:30
Cliff- Rx  25:04
T- Rx  17:38
-1/2 scale-
Shannon- 16:59
Nicole- 14:34
Dave- 17:48
Keith L- 16:29

Great job guys! Everyone took time off their previous 'Angie' time. Some over two minutes... That's a lot in CrossFit time. We also had a few people get the full workout for the first time: Candice, Holley- OUTSTANDING! The puppies all did really well too. Thanks for the wicked strong efforts.

The PT people love 'Angie', body weight only. The anaerobs, not so much. She pounds the power people relentlessly. Good job on toughing out a long session power people.

Thanks for another great day at CFSF. Thanks for lunch Kathryn!

Uncommon dedication.

Monday, September 17, 2012


We finished the cycle with a CrossFit classic- Clean and jerk, 30 reps.

185 pound Clean and Jerk, 30 reps

Lynde- 75  3:26
Holley- 55  5:45
Teresa- 75  3:43
Candice- 65  6:00
Dave- 105  8:14
Cliff- 135  5:24
T- 115  5:15

Good job everyone. Super fast finish Lynde, and Teresa. You two killed it! Way to hang tough Dave.

We talked about driving from the heels, being patient through the stand and shrug, and flipping fast. Good job on hitting the targets we set. We saw some Push jerks, and we saw some Split jerks. Both were acceptable.

Find a few mobs to help with shoulder/wrist flexibility so the front rack isn't as uncomfortable. A little bit every day.

Monday is a rest day. Eat like a caveman. If you are WFYU- RUN!

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



This was a great couplet. Thanks CFHQ!

5 rounds:
95 pound front rack walking lunges, 15 steps
30 double unders (*31 sub)
Holley- 35  25:11
Teresa- 45  *14:37
Cliff- 75  23:02
Kathryn- 55  9:56
Dave- 65  *11:38
Casey- Rx  11:22
Shannon-  *11:10
T- 65  13:15

Great job guys. Great doubles Holley! Your hard work has paid off. Casey- super fast as prescribed- nice. David, good job with the 'Viking'. You will be ready.

Did you stay on those heels? This session is going to make us walk funny for a few days. If you muted your hips, it might be a little longer. How about that front rack? Glad you've been getting some flexibility work aren't you? Otherwise, you were working way too hard to maintain that properly racked position.



The password is: UNBROKEN

4 rounds:
15 foot rope climb, 3 ascents (*3:1 sub)
30 push-ups
30 sit-ups

Kathryn- Rx  16:43
Eric- Rx  13:44
Dave- Rx  23:31
Teresa-  *16:53
Holley- *21:34
John- Rx  12:38
Candice-  *16:38
Cliff- Rx  18:50
Shannon- (1/2 reps)  *15:19
T- Rx  12:38

Great job everyone. This was a super fun session. If you were able to go unbroken, HOOYAH!

Big THANKS to Kathryn for the locked leg rope sub. The sub is worse than the climb. Learn the brake and get climbing!

Hit the mblog. A little bit every day. Thanks for another great day at CFSF.


Thursday, September 13, 2012

Bad CrossFit Gym Etiquette


Wall ball shots epitomize the suck. This is why we must embrace them.

500 meter row
50 WBS, 20/16
400 meter row
40 WBS
300 meter row
30 WBS
200 meter row
20 WBS
100 meter row
10 WBS

Kathryn- Rx  17:44
Eric- Rx  16:29
Alice Anne- FS/16  17:25
Andrea- FS/16  21:21
Lisa- 14  26:20
Casey- Rx  18:22
Teresa- Rx  18:23
John- Rx  17:20
Jimmy- Rx  19:35
Candice- Rx  22:48
Holley- Rx  24:29
Shar- Rx  19:22
T- Rx  16:45

Nice work everyone. This was a crusher that left us breathless, literally. The key to this session was efficiency, on both the row and the WBS. Extra movement is wasted energy.

Great job puppies. Nicole, Shannon, Keith L- Thanks very much for your hard work. You guys are killing it. Also great to see Lisa and Andrea back on the lunch list. Candice, Holley- RX!  Nice.

Thursday is a rest day. Use your time wisely. There's a rest day challenge as well. If you are WFYU- RUN.


Wednesday, September 12, 2012


There are many special CrossFit workouts. 'Seven' might be the most special. It's a strange blend. Seven reps is manageable, but the volume takes it's toll. That's where the motivation to keep going starts to kick in, and there's nothing more motivating than working hard for Heroes.

'The Seven'
Seven rounds:
7 Handstand push-ups/*sub
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpee's
7 Kettlebell swings, 70 pound KB
7 Pull-ups

                                        HSPU     Thruster     Dead     KB
Alice Anne- 23:05                             45 FS       95         35
Eric- 34:55                         X            115          225       70
Casey- 44:43                     X             115         245        70
Nicole- (5)  21:34                             35 PP       75         30
Kathryn- 34:58                   *             55            95         35
Jimmy-  43:33                    X             95           245        70
John-  40:48                      X              95           185        70
Candice- 42:55                  *             65 PP       90         30
Shar- (5)  27:25                 X            45             95         35
T-  37:38                           X             95           185        70

Great job guys. Super strong efforts. HOOYAH! Good job just staying on your feet at the end, and THANKS for showing up on a difficult day. As prescribed, 'The Seven' is deadly. At any scale, dangerous. Good job on toughing it out.

'The Seven' means many things to many people. We have heard it's origins were the 343 Firefighters killed in the 911 Trade Tower attacks. We have also heard that it is in honor of the seven CIA officers killed in Afghanistan.

Both provide excellent motivation to 3-2-1 GO!

Good job puppies. Thanks for your hard work, and COACHABILITY... That's all we ask for.

The paleo rest day is approaching. Do you have your menu planned?

Life is good. CrossFit makes it better.

Tuesday, September 11, 2012


The Split Snatch is a great lift that requires several sessions to get dialed in. Once you've gotten some practice and exposure, things click, then BAM. Solid Split Snatches.

Split Snatch  2-2-2-2-2-2-2

Kathryn- 55-60-65-70-75-80f-80f
Richard- 135
John- 185
Holley- 55
Jessica- 45
Shar- 70
Dave- 85
T- 65-75-85-95-105-115-125

Great job everyone. Strong lift John. We had some targets we talked about regarding the Split Snatch, good job hitting them. We still need to work on patience though.

The puppies are killing it. Great job and thanks for your hard work. DO YOUR HOMEWORK!

Hit the mblog. A little bit every day.

We train for life. They train for looks.

Monday, September 10, 2012

CrossFit - WOD 120910 Demo with James Hobart

Split Snatch frame By Frame


Double your pleasure, double your fun with a Double Tabata! That's right. CrossFit had a two for one special, and we jumped on it. Or did we get jumped? Not really sure. Super fun workout though.

Eight rounds:
:20 work/ :10 seconds rest
115 pound Hang power clean
115 pound Push press
Total reps were counted

Brad- 75#  98 reps
Brandi- 45#  97 reps
Nicole- 35#  90 reps
Jimmy- 95#  116 reps
T- 95#  103 reps
Dave- 75#  89 reps
Kathryn- 65#  97 reps

Great job everyone. Jimmy, Brandi, and Kathryn- great totals. This was a gasser of a workout, and it seemed to stretch out like stale Jersey Shore taffy.

Several puppies got their first date with the Tabata format. Fun stuff, huh? The CrossFit time warp... Great job Nicole.

Thanks for all the terrific efforts.



Before CrossFit: Overhead squat? Yes. You squat with something held overhead? Yes. But isn't that difficult? Yes.
After CrossFit: Overhead squat? Yes, five sets of three reps. But wasn't that difficult? Yes, I got a new PR though.

Overhead squat  3-3-3-3-3

Dave- 80
Kathryn- 70
Eric- 135
Casey- 175
Andrea- 35
Emilee- 65
Brandi- 75
John- 155
Teresa- 100
T- 135

Great workout everyone. Strong lifts Casey, and Teresa. We talked about a few things we wanted to see, and saw everything. Good job on that too. Puppies- very good workout. Positioning and control were emphasized and you guys hits those targets as well. Outstanding.

The Overhead squat very effectively exposes both strength and flexibility issues. Tight hams? Good luck getting into the hole and maintaining the hip positioning we've talked about. Tight shoulders? That's where we see compensation translate into shoulders rolled forward and arms tracking backward. Both very badski.

Another limiting factor of the Overhead squat is core strength. What is keeping everything held together? Yes. Your core. Especially during an Overhead squat the core has got to be turned on, braced, locked, HOWEVER you want to think of it, keep it tight. Keep cultivating that "hollow" position.


Friday, September 7, 2012


'Helen' has been a CFSF favorite for a while. She is deceivingly difficult. Throw humidity into the mix and she becomes a lung burner of the first order.

3 rounds:
400 meter run
21 kettlebell swings, 53/35
12 pull-ups
                                     7-13      5-22
Tammy- Rx  13:43       16:44
Eric- Rx  11:08
Lynde- Rx  11:06                       12:27
Candice- 30  13:59      14:20     14:29
Casey- Rx  11:44                       11:25
Andrea- 20  17:11
Emilee- 30  18:37
Scott- Rx  15:30
Liz- Rx  14:25
John- Rx  11:53
Holley- Rx  16:43
Richard- Rx  9:55        12:16
Chuck- 35 200m  13:50
Shar- Rx  19:20           20:02
Jimmy- Rx  10:23
Nicole- 20 200m  10:28
Dave- 35  15:24
Kathryn- Rx  13:10
Keith L- 20 200m  10:57
Shannon- 20 200m  13:00
Keith- 35  12:59
T- Rx  11:15                              10:46

Great workout everyone. Super fast Richard, and Jimmy. Several people smashed their previous 'Helen' times. Some could not be compared because of increases in load from the last 'Helen' session to this one. Either way, great job everyone.

'Helen' is all about our hips. From the run, the swings, then the kipping pull-up- all hips. Efficiency is key. We talked about clean lines, and hollow positioning. Good job on hitting those targets. Also, good job puppies. You guys are doing great. Be pleased not satisfied, and  DO YOUR HOMEWORK!

Thanks for another great day at CFSF.

On time, on target. NEVER quit.

Wednesday, September 5, 2012


Labor Day gave us an extra rest day, and we needed it. Everyone's legs are still a little rubbery after 'Manion' on Sunday, so any additional rest was appreciated prior to the Thruster festival.

95 pound Thruster, 100 reps

Teresa- 9:26  30 reps @ 55/30 reps @45/40 reps @35
Richard- 75  13:30
Alice Anne- (FS) 10:56  20 reps @ 65/40 reps @ 55/40 reps @ 45
John- Rx  17:14
Chuck- (PP) 7:15  60 reps 
Lynde- 65  12:36
Cliff- Rx  16:07
Dave- 65  13:56
Kathryn- 55  10:47
T- 75  12:34

Great workout everyone. 100 reps can be as intimidating as 30 rounds. At prescription this thing was a beast. Good job Cliff, and John. You guys destroyed it. Really good job puppies. Several people rolled off the clock and got some solid Thruster practice.

The Thruster does to us what the can crusher does to aluminum cans. Add fatigue and it's a recipe for disaster. Rep scheme was key. I'd like to see how 'Branimal' Brad would handle 100 reps. All out- or govern? Ten sets of ten was my plan, and it held out well until the tenth set. Two fives. We saw a few singles at the bitter end for some. By the way, Brad would go all out, knocking off at least 50-60 Thrusters at once. That's why we miss him. 

We had a few new people drop by last night. Keith, Shannon, drink the kool-aid and come back. It was also great to see Big Keith back. One of you guys is getting a nickname...

Wednesday is a paleo rest day. How about 80/20 paleo? That's manageable... WFYU- RUN. We are moving closer to Florence every day. Be ready. When you finish the run get a little PC love. Roll, floss, feather, ICE- OMG!? Yes, ICE it if you like it cold.

Thanks for the super strong efforts and great fuel.

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

Tuesday, September 4, 2012


This is the second time we've seen this workout in a while, and it was just as tough the second time around.

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

Brad- Baby  49:40
Brandi- (4) 45  33:01
Dave- 95  45:39
Kathryn- 65  33:59
Lynde- 65  33:59
Shar- (3) 45  21:26
Nicole- (5)  32:02
Richard- 115/100  32:39
Teresa-(5) 75/70/65  34:41
Tammy- 65  40:53

GREAT JOB EVERYONE. This is an ultra difficult session, at any scale. Good job on showing up on a difficult day. Great job getting all seven rounds!

This session is named in honor of First Lieutenant Travis Manion, 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, who was killed on April 29, 2007 in the Anbar Province, Iraq.

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


Saturday, September 1, 2012


We finished the training cycle with run repeats. This has been a heavy cycle, and we were relieved to see the runs pop up as the wod. Although no walk in the sun, this was a nice break that got us out of the gym. Some people timed each leg, some got total time. We like to see consistency.

3 rounds:
800 meter run
2:00 rest
                               1       2      3
Kathryn- 16:27     4:24  4:10  3:53
Richard- 12:57     3:00  2:58  2:59
Eric- 14:55           3:21  3:24  4:10
Tammy- 20:00
Holley- 19:36       4:48  5:20  5:28
John- 15:01          3:22  3:35  3:55
Candice- 17:35    4:23  4:37  4:35
Brandi- 21:02       5:23  5:44  5:50
Teresa- 19:05      4:50  5:02  5:13
Cliff- 18:50
Casey- 17:12
Nicole- 13:55      3:32  3:45  3:46  *400
T- 16:00              3:50  3:50  3:40

Great session everyone. Seriously fast runs Richard. You possess the cardiorespiratory system of King Kong. We talked about staying tall, staying on the balls of the feet, and pulling heels. Good job hitting it.

Saturday is a paleo rest day. Eat like a caveman! Take some extra time for that tight PC, especially after the runs, not to mention our Power cleaning Karen Day 2, it's taken a beating. Give it some love.

Big THANKS to Kathryn for running the rodeo, and the sweet warm-ups Days 1 and 2. Very much appreciated.

Sunday is go. Monday no. CFSF will be closed for Labor Day. Enjoy the break.

Only a dickhead couldn't love this stuff...