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Monday, December 31, 2012

2012 was an interesting year for CFSF that included two Tough Mudders, one Barbarian, St. Patrick's Day, a Burpee mile, a 10-mile/150 Casey Fairbanks workout, and the Winter Circus.

Thanks for rising to these challenges enthusiastically. That's highly valued fuel.

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

We look forward to 2013.

Hurry up!


The last workout of the year for CFSF turns out to be a really fun little triplet that involved running, push-ups, and Snatches. Almost looks like a "Hopper" workout that was put together by chance.

1000 meter run
100 Push-ups
135 pound Snatch, 10 reps

Dave- 95  14:25
Kathryn- 55  14:33
Juan- 45  11:17
Derrick- 115  11:15
Erin- 65  14:13
David- 75  12:19
Todd- 95  11:45

Great job guys. This was a deceivingly difficult session. Finishing with Snatches could get messy fast if you were inefficient, or worse if any cues were missed. We had a few things we talked about. Good job getting dialed in.

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



If you ask anyone at CFSF about their favorite exercises, very few would respond with "Thrusters"....

Thrusters  1-1-1-1-1-1-1

Dave- 155
Matt- 175
Erin- 125
Tammy- 105
David- 155
Teresa- 120

Great job everyone. If you got some Thruster practice without max loads, be patient. You will soon enough.


Friday, December 28, 2012


The CFSF 2012 Winter Circus is over. Congratulations and THANKS! Starting with Heroes Week, then Ladies Week, followed by some Modular interval workouts, the 12 Days of Christmas, and finishing with another all time CFSF favorite, the Hopper and Interval Generator.

The Winter Circus began in 2008, with three Hero workouts in a row. It has grown into what it is today because of the tremendous energy and fuel generated, as well as the enthusiasm it brings to our box.

Thanks for your hard work in making the 2012 Winter Circus the best one yet.

2012 Winter Circus

12 Days of Christmas
Hopper & Interval Generator

That's a long list of tough stuff, and we thought we were badass for getting three in a row back in 2008.... HA.

Saturday will be the last training day until January 2.

"There are no bad intervals. Just weak efforts."
--Coach Glassman

Citius, Altius, Fortius

Saturday, December 22, 2012


Well we're all still here... What a fitting workout for our last day on Earth, and our last workout until after the Christmas break- The 12 Days of Christmas.

'The 12 Days of Christmas'

Bar- 95/65       KB- 53/35

1 Handstand push-up
2 Pistols
3 Ring dips
4 Pull-ups
5 Push-ups
6 Box jumps, 24"/20"
7 Wall ball shots, 20/16
8 Kettlebell swings
9 Deadlifts
10 Front squat
11 Push press
12 Hang power clean

1st set- 1
2nd set- 2, 1
3rd set- 3, 2, 1
4th set- 4, 3, 2, 1
5th set- 5, 4, 3, 2, 1 .... until
12th set- 12, 11, 10, 9, 8, 7, 6...

Richard- 24:44
Russell- 33:36
John M- 38:00
Tammy- 33:34
Shannon- 46:56
Holley- 41:35
Eric- 26:05
Alice Anne- 27:56
Derrick- 27:28
Erin- 29:40
Dave- 34:06
Kathryn- 29:01
John- 26:24
Sharon- 39:11
Heather- 38:38

Great job guys, way to shut down another super tough, super fun session. Super fast Richard, and way to hang tough Shannon. That's a cool 346 reps. Thanks Kathryn! Great idea.

The reviews were mixed as to which of the twelve exercises were the most challenging. Some said the Front squats, others said the Hang cleans. Which is more painful- hitting your thumb with a hammer, or hitting your pinky with a hammer? Right, it all pretty much hurts the same. Especially by the end round.

If you got this gem at prescription, nice job. At any scale this workout is a heavy volume lung burner of the first order. We love these.

Thanks very much for a fun Friday night. Use your off time wisely. Get some mobility each day. Take a bike ride, go for a long walk, or do some sprints if you feel froggy. Active recovery. Thanks Ben!

CFSF wishes everyone a very merry Christmas.

Friday, December 21, 2012


The modular workout is another CFSF favorite from way back that bends time. One to one intervals for ten rounds seems a lot longer than it really is. We had a lot to choose from BLOW THAT WHISTLE! and some fun ones as well.

Our choices were:

Tire slam
Rope whip
Bungee runs

Good job embracing the suck and getting the Burpees. They, along with the Rope whip turned out to be the stars of the show. If you got both of them, HOOF*CKINYAH!


We had to choose three, most went for four. That's a solid forty minutes of movement. Good job. Movement = Life. Our special friends, and resident mutants just keep going until it's time to leave and go home. PLEASE BLOW THAT WHISTLE...

Friday will be the last training day until December 27, and it's a good one. It's Friday night too.

Remember that December is a special month full of fun and surprises, and we still have a few more days to train. It's been a blast so far. Thanks for your enthusiasm and hard work.

Thanks for another great day at CFSF.

Bonus points available by taking care of your business. Find a few fixes and get some love. BLOW THAT DAMN WHISTLE!


Thursday, December 20, 2012


Some things go great together. Some don't. The jury is still out on whether or not mashing these two ladies  together is a great idea. What do you think?

135 pound Clean and jerk, 10 reps
5 rounds of 'Cindy'
135 pound Clean and jerk, 10 reps
5 rounds of 'Cindy'
135 pound Clean and jerk, 10 reps

Kathryn- 75  16:49
Derrick- Rx  18:08
Eric- Rx  14:40
Alice Anne- 45  16:32
Erin- 75  19:20
Richard- 115  12:55
Tammy- 75  18:49
John- Rx  15:24
Sharon- 65  24:57
Teresa- 75  16:20
Candice- 65  22:07
Dave- 105  21:13
Shannon- 45  23:52

Great job everybody. This was the last session of Ladies Week. You made it. Good good.

We still have two fun sessions planned before the Christmas break, which will be December 22 through December 27.

Thanks for all the wicked strong efforts and fuel necessary to knock out 6 Hero workouts and 6 Ladies all in a row. Some think that's crazy. We thrive on crazy.

Huge THANKS to everyone that helped out in my absence.




135 pound Snatch, 30 reps
Derrick- Rx  5:26
Erin- 65  3:28
Kathryn- 55  2:55
Tammy- 55  3:23
David- 95  4:11
Dave- 95  6:30

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

Russell- Rx  30:38
Richard- Rx  26:59
Matt- Rx  30:38



Charlotte is the capitol of North Carolina. It also happens to be the name of a CrossFit workout that will drop you fast. We included her in Ladies Week because of her simple yet very potent combination of exercises.

21, 15, 9 reps:
95 pound Overhead squat
95 pound Sumo deadlift high pull

                                  OHS      SDHP
Holley- 6:46                 35           35
Richard- 4:39               75           95
Abby- 7:05                 PVC        45
Derrick- 5:21               35           95
Erin- 7:12                    65           65
Blake- 7:12                 45           95
Kathryn- 6:19              45          65
Allie- 5:21                   35           45
John- 6:15                   x            35
Dave- 6:48                  75          75
Todd- Rx  7:37

Great job guys. How about those Overhead cues- everyone dialed in? Big THANKS to John, and Kathryn for running the rodeo.

The world needs winners. CrossFit builds them.

Tuesday, December 18, 2012


'Georgia' is one of those workouts that stays below the radar. We don't see her often, which is why she was included in Ladies Week. She's a blast.

5 rounds:
10 Power cleans
15 Push-ups

Sharon- 65  11:11
Tammy- 75  8:45
Erin- 95  8:25
Derrick- 125  6:28
Blake- 125  7:01
Abby- 65  9:48
Dave- 95  10:12
T- 115  8:20

Great job guys. We had some solid Power cleans. We talked about a few cues that when kept in mind would keep things moving efficiently. STAND UP was one. Pretty simple, eh? This was where form degradation really hurt. The loss of full hip contribution costs a lot of fuel.

Congratulations Derrick. You are an OFFICIAL CrossFitter. Getting thrown out of the globo gym while out of town is inevitable and a big badge of honor. They'll never understand. Good job holding out and finishing the wod!

Jack Pinto

Friday, December 14, 2012


Affectionately referred to as the "F" word at CFSF, 'Fran' is a hairy backed lady that will kick your ass. She had all she could handle with the CFSF crew. Great job giving a little back this time.... 'Angie' picks up where 'Fran' left off. She won't start the fight, but she'll finish it.

21, 15, 9 reps:
95/65 pound Thruster

Russell- 75  6:30
Kelli- 45  9:11
Kathryn- 45  5:57
Teresa- Rx  *6:57
Candice- 45  9:57
Joey- 75  9:46
Nate- Rx  8:43
Dave- 75  8:57
Heather- (15, 11, 7) 45  5:43

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Erin- 20:42
M- Rx  15:46
John- Rx  17:35
David- Rx  22:31
T- Rx  17:50

Super good job everybody. Nice *PR Teresa, and wicked fast finish Kathryn! How'd you like your first date with 'Fran' Dave? I hope you didn't try any moves on her... For everybody that got their introduction to either 'Fran', or 'Angie'- great job.

This was a great session. Thanks for all the super strong efforts and good fuel. Good job showing up!

*ATTENTION*  No 6:00pm class Monday, December 17.  Both 12:00, and  5:00 are GO.

We still have some really fun stuff planned for the future. Standby. This is why we do it.


Thursday, December 13, 2012


Without any transition, Heroes Week ends and Ladies Week begins. We kicked it off with a couple of CFSF favorites.

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

Erin- *8:05
John- Rx  8:29
Candice- Rx  11:55
Dave- *11:00
Abby- *11:04
M- Rx  7:32

21, 15, 9 reps:
225 pound Deadlift
Handstand push-ups (*sub)

Eric- Rx  6:27
David- 165*  12:18
Tony- Rx  12:10
Russell- 135/165/195  9:46
Matt- 145/165/195  10:27
M- Rx  6:55
Sharon- 125  10:18
John M- 95*  11:30
Heather- 75*  9:37 
T- 185  7:48

Great job everyone. Really great job to our two-timing visitor, Instructor M. You will KILL the Reindeer Games this weekend. Bring us deer steaks!

John M, Heather- WICKED good work. Your Deads are solid. Thanks for the hard work. Be pleased, not satisfied. Great job on the Doubles Candice. Practice pays off, doesn't it?

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

Quitting is easy. Anyone can do it.

Wednesday, December 12, 2012


This was the last workout of Heroes Week, and it was another super fun session. Great job everyone!

12:00 AMRAP
12 Box jumps, 24" box
95 pound Thruster, 6 reps
6 Bar facing burpees
                                            Box"    Thruster
Eric- Rx  5 + 6 box jumps
Alice Anne- 5 + 3 burpees    20"         35#
Kathryn- 5 + 12 box jumps   20"         55#
Russell- Rx  5 + 12 box jumps
Kelli- 4 + 1 burpee                20"         45#
Allie- 5                                  20"         45#
Erin- 5 + 6 Thrusters              20"         65#
Matt- Rx  5 + 9 box jumps
Todd- Rx  6
Cliff- Rx  4
John M- 3 + 2 burpees          20"          45#
Sharon- 4 + 12 box jumps     20"          45#
M- Rx  7 + 6 box jumps
Tony- Rx  5 + 3 Thrusters
T- Rx  5

Very good job guys. That was certainly another time warped workout that seemed to last a lot longer than 12:00 minutes. Nice work hanging tough through another Hero session. This was a great cycle. Thanks for all the hard work, and strong fuel.

2012 Heroes Week:

1. 'Michael' or 'Roy'
2. 'Murph'
3. 'Randy'
4. 'JT'
5. 'Rahoi'

This was the fourth year of Heroes Week. Thanks for making it a success. We got our asses kicked and had a blast in the process. Hero workouts are special, and the motivation to work is unrivaled.

We had a visit from Instructor M last night. Huge THANKS for the cool new stuff to work on. Another part of CrossFit that we all love- learning.

This workout is named in honor of  U.S. F.B.I. Supervisory Special Agent Gregory Rahoi, who was killed in a live fire tactical training exercise on December 6, 2006.


Monday, December 10, 2012


We have seen some heavy volume stuff, throwing 'JT' in the mix after 'Murph' now seems like a bad idea. We were crushed. It was a blast.

21, 15, 9 reps:
HSPU (*sub)
Ring dips

Derrick- *11:37
Erin- *11:07
Abby- *12:43
Allie- *11:02
John M- *13:15
T- 7:39

Great job guys. Good prioritization on a nice Sunday afternoon. This is a very deceiving workout that follows the "looks easy" theory. The last set of Push-ups gets interesting- after triceps are destroyed by the HSPU's and Ring dips. Hollow positioning helps.

We have had a lot of fun so far. Standby for more.

This workout is named in honor of  U.S. Navy PO1, SEAL, Jeff Taylor, who was killed in Afghanistan  June, 2005.

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

Sunday, December 9, 2012


'Randy' marks the half way point with Heroes Week 2012. We've had a blast so far, and there are a few more fun ones to go.

75 Snatches, 75 pounds

Derrick- Rx  7:25
Erin- 55  10:29
Russell- 65  6:35
Shannon- (50) 35  5:38
Todd- Rx  7:49
Dave- 65  9:54
David- 65  11:09
Tom- Rx  8:48

Great workout everybody. Nice Snatches. We talked about patience, timing, and active shoulders. Good job hitting those targets. Snatching for reps can get ugly if you aren't dialed in with each of them.

We also went through the Burgener warm-up several times. Don't hesitate to practice the Burgener anytime.

This workout is named in honor of Randy Simmons, LAPD/SWAT, who was killed in the line of duty on February 6, 2008.

Thanks for another great day at CFSF.

Saturday, December 8, 2012


We continue Heroes Week with what might be the all-time CFSF favorite hero workout. On the board it looks really scary, which ensures a good time.


1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

David- *^  37:09
Joey- *^  35:12
Dave- * 47:41
Kelli- *^  37:09
Derrick- *^  32:14
Erin- *^  34:03
Tammy- 55:05
Matt- *  37:54
Teresa- 59:49
John- 52:09
Holley- *^  38:10
Sharon- *^  48:39
Shannon- *^  35:26
Kathryn- * 47:00
Abby- *^ 33:31
John M- *^  42:00
Cliff- 1:02
T- 51:30
Richard- *42:32

There were options. For the first-timers, and for the lunch crew reps^ were scaled to fit the time constraints. We also allowed for the partitioning* of reps. Great job EVERYBODY! At any scale, 'Murph' is a heavy hitter.

If this was your first 'Murph' you now have an idea of how much more work you are able to do. Good job.

This workout is named in honor of U.S. Navy SEAL Lt. Michael Murphy, who was killed in Afghanistan June 28, 2005

Thanks for all the great energy and fuel. Thanks for another great day at CFSF. Standby for Day 2 of Heroes Week.


Thursday, December 6, 2012


To celebrate and honor our military family and friends, and as a challenge for us, we kick off the first workouts of 'Heroes Week'. We had options. One we'd seen many times before, and one brand new Hero workout.

3 rounds:
800 meter run
50 Back extensions
50 Sit-ups

Tammy- 28:18
Derrick- 22:53
Kathryn- 24:26
Holley- 31:28
Teresa- 27:34
Sharon- 36:12
John M- 'Mike' 17:00

5 rounds:
225 pound Deadlift, 15 reps
20 Box jumps, 24"/20"
25 Pull-ups

Kelli- 75  28:30
Erin- 95  27:26
Todd- Rx  24:59
John- 135  20:59
Dave- 135  32:12
Shannon- (4) 75  26:45
Heather- (3) 75  16:28
T- 135  22:30

Great workouts everyone. Super strong effort Matt Manghum, mashing 'Michael', and 'Roy' into one long grind that lasted 44:45. Outstanding. Good job Matt, you are an animal, and you will make us proud by cruising Dive School.

'Michael' is named in honor of  U.S. Navy SEAL Michael McGreevy, who was killed in Afghanistan on June 28, 2005.

'Roy' is named for U.S. Marine Corp Sergeant Michael Roy, who was also killed in Afghanistan on July 8, 2009.

We are thankful for men of this caliber who are willing to make the ultimate sacrifice for our country. This is why it's an honor to celebrate their lives with these workouts. Nothing is as motivating.


Wednesday, December 5, 2012


This was another super fun workout. Thanks CFHQ!

5 rounds:

50 Double-unders (*3:1 sub)
185 pound Push jerk/Push press, 10 reps

Todd- 135  19:54
Derrick- *PP 115  17:00
Eric- 135  19:38
Alice Anne- *PP 35  16:04
Allie- *PP 55  16:26
Russell- *PP 105  16:53
Richard- 105  14:49
Abby- *PP 45  18:14
Kelli- *PP 50  18:34
Tammy- 65  16:31
Matt- *115  20:03
Erin- *75  14:34
John- 135  15:34
Dave- *95  14:34
Kathryn- 65  15:11
T- 115  16:17

Great workout everybody. Good job getting the Doubles, and if you aren't getting them, PRACTICE. They suck. Embrace it.

The Push jerks all looked good, as well as the Push presses. For the Push jerk the emphasis was PATIENCE. Just be sure to finish the drive before retreating under. For the Push press, the emphasis was on that solid heel drive, TIMING, and a strong active overhead finish.

We also talked about foot position. POWER, not squat. JUMPING, not landing. AND recognize the need to RE-POSITION between reps if necessary. Good job hitting those targets.

This was a tough workout that left us on floor lock for a few minutes at completion. Bonus points for just staying on your feet and walking this one off. This workout also exposed flexibility issues. Continued vigilance and consistency are key for flexibility. A little bit, every day.

Llave esta aqui. Usar.

Uncommon dedication to fitness.

Tuesday, December 4, 2012


This might have been the longest fifteen minutes in a while. It's clear that some workouts can warp time, but this thing went on, and on for what seemed like ever... Then, all of the sudden- it's over. You had slipped into the vortex of pain, and instead of focusing on time, you had become focused on getting things done. Good job.

15:00 AMRAP
8 Ring dips
10 Box jumps, 24"/20"
95 pound Overhead walking lunge, 12 steps

Derrick- 45  6 + 8 dips
Russell- 65  5 + 12 lunges
Kathryn- 55  5 + 5 box jumps
Eric- 65  6 + 10 lunges
Allie- 35  5 + 8 box jumps
Erin- 65  6 + 6 dips
John- Rx  6 + 4 dips
Cliff- 75  5 + 4 dips
Richard- 65  7 + 8 dips
Tammy- 45  5 + 10 box jumps
Matt- 65  5 + 2 lunges
Dave- 65  5 + 6 lunges
Sharon- 35  5 + 2 box jumps
T- 65  6 + 10 box jumps

Great workout everyone. The key was to pace. Use that walk from station to station as rest and GO! Just keep moving. A body in motion tends to stay in motion, right?

This was a deadly combination of exercises. Maintaining active shoulders and driving from the heels made all the difference in the world with the OH lunges. If you weren't dialed in, you were working way too hard.

If you got the Ring dips, great job. We talked about ER at the top of the Ring Dip- work for that position. Thumbs 11 and 1. We are ALWAYS trying to cultivate ER, either from the hips or the shoulders. Not sure about ER? Ask your instructor. If you did Bar dips, we wanted a full range negative at the least. Good job hitting these targets.

Twenty minutes a day for added performance, comfort, and soon, 2 extra bonus points. Cha-ching. Easy trade.

Thanks for a great day at CFSF. Thanks for the wicked strong efforts and fuel.

Expect the unexpected.

Building functional strength across broad domains.

Monday, December 3, 2012

Tough Mudder Carolinas 2012 Official Video


"Kitchen Sink", "400"... These are both ideas for what to call this beast. Maybe just "Mother" works as it is the 'Mother' of all chippers.

20 Wall ball shots, 20/16
20 Sit-ups
20 Box jumps, 24"/20"
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 KB swings,1.5 pood
95 pound Push press, 20 reps
20 Dips
95 pound SDHP, 20 reps
20 Burpees
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Sharon- 44:46
Holley- 44:33
Tammy- 36:55
Cole- 35:31
Derrick- 32:34
Erin- 33:10
Teresa- 37:53
Tom- 35:10
Richard- 29:29
Todd- 31:07

Great job showing up on a heavy day. Nobody got this beast as Rx'd, or we'd still be there finishing. We didn't even record what everyone lifted, the paper wasn't big enough. Suffice it to say, our biscuits were burned.

As compared to the 'Filthy Fifty', this workout was more of a mental challenge to stay in the here and now, not worrying about what's next, just trying to keep moving. Unbroken sets are more reasonable at 20 reps, and definitely helped get us closer to the finish.

Thanks for another great day at CFSF.

On time, on target. NEVER quit.


We pulled our weight and then some. Although that third rep got tough, we got it. We factored in body weight when we could and the night crew got an extra set of max pull-ups at the end just for kicks. Good job everyone.

Weighted Pull-ups  3-3-3-3-3
Derrick- (252) 40
Eric- (185) 50
Alice Anne- (125) 15
Richard- 30
David- (203) 20
John- (210) 100 + 18 max
Todd- (205) 70 + 21 max
Teresa- (163) 25 + 10 max
Tammy- 20 + 20 max
Sharon- 10
Tom- (185) 55 + 27 max

Good job everyone. Monster lifts John, and Teresa! There were several people working on pull-ups that did not load. Good job you guys. You are all closer than you think. Keep practicing. Also, don't worry- there will be plenty of opportunities... Superman, hollow, STOP! Good.

We love pull-ups at CFSF, and we get to practice them daily. Bar time is important. Practice the scapular elevation/depression while hanging from the neutral bars anytime you want to. Add SAM in if it's on the board of not, and remember a max bar hang at the end.

The U.S. Marine Corps recently incorporated pull-ups into the PT tests for both men AND women. Valued for it's functionality, and huge contribution to strength, the pull-up is an integral component of CrossFit. Better keep up Uncle Sam....

Show me your hands!