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Friday, March 29, 2013

Tough Mudder

Tough Mudder - YouTube

CrossFit Games Open 13.4

The CrossFit Games Open 13.4 is a couplet that pairs two staple CF movements together for an all out 7:00 minute blast. Check out KStar's strategy:

This is Easter weekend. We will be open Saturday, closed for Easter Sunday. CFSF wishes everyone a joyous Easter spent with family and friends. Please take time to remember those in harm's way, and to give thanks for what we have.

For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16

Thursday, March 28, 2013


The 'Nasty Girls' workout has always been a CFSF favorite. It has also been the turning point for many, and proof that we can do anything we want to through patience, tenacity, and consistency. They can. I can.

'Nasty Girls'
Three rounds:

50 Air squats
7 Muscle-ups (*3:3 sub ^mixed)
135 pound Hang power clean, 10 reps

John- Rx  13:47
Derrick- *17:26 bar MU
Eric- 20:20 ^
Casey- *22:07
Lynde- *21:17
Kathryn- 95  *17:08
Juan- Rx  22:41
Russell- *17:14
Sharon- 65  *23:23
Teresa- 95  *17:30
Candice- 65  *21:41
Elois- 95  *18:15
Heather- (1/2) 45  *13:12
Todd McK- (1/2) 45  *14:52
JJ- (2/3) 45  *14:45
T- Rx  16:04

Good job everyone. This is a seriously tough, and super fun workout. Nice work on the MU progressions. Again, the MU sub is far worse than the MU itself. Keep practicing the false grip, get some ring time and you will get the MU. They can. I can.

We talked about a few cues regarding the Power clean, from wider grip and a more narrow stance, to a super fast flip under with a nice soft touchdown versus the bar crashing down onto the rack.

A few people still insist on receiving the bar with a death grip. This is not good. Open hands as soon as you flip. Get the bar on the rack, elbows out in front- not underneath the bar. These are easy corrections that make everything more efficient while cleaning.

Great job puppies. Thanks for your attention to detail and hard work. Puppy power!

Congratulations Tammy. While four of the five original CFSF 'Nasty Girls' have long since faded away, she has not only gotten super strong and super tough, but she has provided huge amounts of motivation for the rest of us. For that- we thank you.

Thursday is a rest day. Do something that feels good and helps you recover. CFSF Kids class today at 11:30 and open gym at 12:00 for anyone that wants to come in for a little extra something something. Thanks Kathryn!

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

Send lawyers, guns, and money.

Wednesday, March 27, 2013


We love Hero workouts at CFSF, and this was a good one. Reminiscent of the 'Filthy Fifty' this gem consumed copious amounts of fuel, and left us on empty. We loved it. Thanks CFHQ!


50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24" box
25 Triple unders (*doubles)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wall ball 2-fer-1's, 20/16
50 Sit-ups
15 foot Rope climb, 5 ascents (^sub)

Eric- *28:40
Alice Anne- *29:27
Kathryn- *31:16
Teresa- *^26:37
Tammy- *35:47
Casey- *36:30
Russell- *28:57
Todd McK- ^33:48 tuck jumps/1-fer's
Derrick- 26:08 */tuck mix
Erin- *33:12
Sharon- *^33:59 1-fer's
Candice- *36:13
John M- 32:12 tuck jumps/1-fer's
Lindsey- ^23:40 tuck jumps/1-fer's
Jimmy- *25:44
T- *23:40

Great workout everybody. Good job showing up on a tough day.

How about the Triple unders? A new goal we ALL have to work toward- and just when Doubles were getting easier. The days of singles have gone away. Get a rope and practice anytime you can.

Triples and WBS 2-fer-1's? The humanity... Another fun component of the workout, Wall ball 2-fer-1's. That extra squat between throws changes the WBS landscape profoundly, increasing the motor skills and speed requirements necessary.

This was a great example of what makes CrossFit so much fun, and always challenging.

This workout is named in honor of   U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, who was killed on February 28, 2012, in a helicopter crash during a training mission.

Musical med balls- CFSF Spring break Kids class.
 Thanks for another great day of training and conditioning at CFSF. Thanks for all the great fuel- we really needed it today. Great job Kathryn! Everyone had a total blast. Thanks.

We will have another CF Kids class tomorrow at 11:30am.

Every second counts.

Tuesday, March 26, 2013


'Deadly Runs'... The only thing missing to make the misery factor double would be rain. We had cold, and wind. Thankfully, we caught a break this time and missed out on the rain. The runs were difficult enough.

5 rounds:

400 meter run
185 pound Deadlift, 21 reps

Allie- 95  21:42
David- 175  24:04
Lindsey- (3) 75  15:09
Derrick- Rx  16:15
Holley- 95  24:11
Eric- Rx  20:21
Alice Anne- 95  19:05
Erin- 135  23:59
Lynde- 95  18:39 (500m row sub)
Tammy- 135  21:30
Joey- 135  25:35
Russell- Rx  21:08
Juan- 165  22:13
John M- 115  20:50
Katie- 95  21:10
Sharon- 95  31:02
Teresa- 95  19:03
Kathryn- 95  17:37
Todd McK- (4) 95  17:40
Jimmy- Rx  18:36
T- 165  18:35

Great workout guys. Good job hanging tough. There is a reason we call anything paired up with Deadlifts "deadly", because they can kill you, at least it feels like you're dying for a few minutes....

Understandably, form degrades with fatigue. However, there were some serious violations with some of the Deadlifts. We have to remember the cues we have learned and focus on maintaining correct body positioning. We have one body for the duration of life. Don't sacrifice form- ever. Nothing is as important.

Listen to your instructors and trust their judgement.

Our bumpers are rubber, true, but this does not mean we arbitrarily omit the negative portion of the Deadlift. The only reason to drop bumpers should be when you are having trouble maintaining your form. Again, don't sacrifice anything for the sake of a faster time. Which benefits us more- a full movement that takes a minute or two longer overall, or skipping the negative all together to get done faster?

The negative is one half of the whole movement. Get every one you can!

Congratulations Lynde. Five and a half hours of running up and downhill this weekend to complete an incredible 27 mile road race! HOOYAH! and well done.

We have tossed around the idea of open gym from 5:30pm - 6:30pm on M-F rest days. Give us some feedback.

Thanks for another great day at CFSF.

Luck is the residue of design.

Monday, March 25, 2013

The Paleo Challenge

The Paleo Challenge is officially over. Congratulations to everyone who participated. The results are impressive. The people that followed the diet strictly lost time on the benchmark workout, lost inches from their waists and hips, several percentage points on their body fat, and pounds from total body weight.

Even people who were a little more relaxed with the diet still lost across the board.

In retrospect, 10 weeks is too long. This would have been a better challenge set at 6 weeks. Easier to adhere to the rules.

One person followed all the rules and kept a running score. The winner of the 2013 Paleo Challenge with a score of 1,253 is Richard Turner. Congratulations Richard. You get two months of CFSF and $120.00 for your effort.


Sunday, March 24, 2013


This was another super short, and fun workout. Thanks CFHQ!

20 Kettlebell swings, 2 pood
30 Toes to bar
400 meter run

Richard- Rx  3:58
Abby- 35  6:31
Sharon- 35  7:31
Dave- 53  5:08
Kathryn- 53  5:55
Todd- Rx  4:43
Erin- 53  5:36
Derrick- Rx  4:38
Russell- Rx  4:48
Todd McK- 35  6:23
Heather- 35  7:20
Jimmy- Rx  3:36
T- Rx  4:29

Great job everybody. Super fast Jimmy, and Richard. You guys have the cardiorespiratory systems of King Kong. Good job Erin, and Kathryn- although the 53 pound kettlebell felt heavy today, it gets lighter and lighter each time you use it. Good job stepping up.

Sunday is a rest day. Do just that. Rest, recover, and stay hydrated. Come back Monday feeling good and ready to go. Thanks for another great day at CFSF.

Be someone special


We love to Snatch at CFSF. Seven sets of one. Pure strength, and lots of fun.

Snatch  1-1-1-1-1-1-1

Allie- 55
Richard- 145
Casey- 155
Erin- 110*
Heather- 75
Russell- 135
Sharon- 65
Juan- 145
Abby- 70

Good job everyone! Nice *PR Erin. Whether you lifted max, or just got some practice- good work.

There's a lot going on when we move a weight from the ground to overhead in one smooth motion. There's a lot to think about as well. Relax. Think about the cues we've talked about and let it flow. Otherwise you risk paralysis through analysis.

There were a few basic things we wanted to see: patience, timing, and aggression. THANKS! For hitting those targets we talked about. Thanks for your hard work, especially the puppies... You are Snatching!

Thanks also Casey, and Tammy.

Excellence equity

Friday, March 22, 2013

The original Mudders
Overhead slacklining CrossFit style


Second verse just like the first. Our second time around wasn't much different from the first. Hammered. We just knew what to expect this time. The CrossFit Games Open 13.3 delivered. Great stuff.

12:00 AMRAP

150 Wall ball shots, 20/16
90 Double-unders (*3:1 singles)
30 Muscle-ups

Russell- 191*
Candice- 186*
Casey- 190
Alice Anne- 198*
Derrick- 243*
Todd McK- 93
Allie- 14#  160*
Tammy- 224*
Holley- 141
Teresa-  240*
Dave- 139
Abby- 146
John M- 110
Jimmy- 240*
T- 236

Great job guys. Reps were counted and recorded as points. Some people made it to the Muscle-ups, some got stuck in the Wall ball hell. This was a mixed bag. Good job hanging tough for what seemed much longer than 12:00 minutes.

Those Wall ball shots are unforgivingly difficult at times, well, most of the time. We must remember efficiency when we're in the thick. Sloppy movement doesn't help conserve energy, it wastes it.

Kathryn had some great cues regarding the WBS: wider stance, toes front- and they helped a lot. Thanks.

Scaling vs. subbing. Scaling to ability has always been key at CFSF, however, with so many people subbing out singles for Doubles, measures must be taken to motivate everyone to learn Double-unders. The sub for Double-unders will no longer be 3:1 singles. From now on the sub will be Tuck jumps. Danke!

Take some time and work on the Doubles. EVERYBODY.

Great workout puppies. The first few times you do WBS always feels ugly. No worries. You will get a lot better a lot quicker than you think. Be consistent, keep working hard, and continue doing your homework. Success isn't stumbled upon. It's acquired. Usually with unwavering determination.

Most people are unwilling to work for success as hard as we are willing to work for success. Thanks for your super strong efforts.

Tony Baltimore, first Muscle-up! 
Thanks for another great day at CFSF. Thanks for all the terrific efforts and great fuel. Thanks for running the rodeo at lunch Casey.

Let's go!

Wednesday, March 20, 2013

Another sneak preview of an ass-kicking Tough Mudder obstacle. The "Cage"


The inclusion of some relatively short sessions lately has been great. It reinforces one of our Top 20 phrases- Flat on your back in twenty minutes or less.

12:00 AMRAP

75/45 pound Press, 4 reps
75/45 pound Sumo deadlift high pull, 8 reps
75/45 pound Front squat, 12 reps

Derrick- Rx  8 + 3 FS
Kathryn- Rx  8 + 4 P
Erin- Rx  8 + 5 SDHP
Alice Anne- 35  7 + 3 FS
Russell- Rx  8
Allie- Rx  6 + 4 P
Richard- Rx  9 + 4 SDHP
Todd- Rx  8 + 8 SDHP
Casey- Rx  6 + 6 SDHP
Katie- Rx  6 + 4 SDHP
Abby- Rx  6
Teresa- Rx  8 + 10 FS
Juan- Rx  4 + 4 P
John M- Rx  5
Dave- Rx  6 + 3 FS
Lindsey- Rx  4 + 6 SDHP
Heather- Rx  4 + 8 FS
Todd McK- 45  5 + 6 P
Jimmy- Rx  8
T- Rx  6 + 5 FS

Great workout everybody. Monster round totals, and bonus points for 8 or more rounds. More bonus points for staying on your feet at the end. This workout left most of us on floor lock for a few seconds.

For the first time a a while we have a good head to head competition opportunity with the lunch crew and nighttime crew. With a total score of 1,322 to 1,142 the lunch crew won. Hooyah and great job lunch crew!

This workout personified the the "just keep moving" model. Relatively light load, and manageable reps meant that if you could keep that bar in motion and stay focused on the cues we've talked about and practiced, you'd get good round totals.

This workout was also the first workout as Rx'd for a few puppies. AHHHH! Great job and THANKS! Thanks for the wicked strong fuel you're contributing, and the motivation you're providing the rest of us. Puppy power!

Wednesday is a rest day. We have had a few discussions about resuming the rest day EBM class. The EBM class was established for puppies who want to get a little extra work on rest days. No WOD, just the Essentials of Basic Movements. Our 9 foundational movements, and core CrossFit exercises are the focus. IF you are interested talk to an instructor and let them know.

The EBM class would be M-F only at 5:30 pm.

Use your extra time wisely and get a little love. Do something that feels good and helps you recover. Drink plenty of water, take a nap, maybe get a little extra mobility. Just do it.

"Just part of the process of creating shins of steel."
--Richard Turner
Thanks for another great day of training and conditioning at CFSF. You are all AWESOME! Standby for the CrossFit Games Open 13.3

Let your light shine.

Tuesday, March 19, 2013


Clean and Jerk. Another Olympic lift with a beautiful aesthetic appeal. We talked about what distinguishes Jerks from Presses, and the need for a super solid active shoulder, and FULLY locked elbows upon reception of the bar. Good job guys.

Clean and Jerk  3-3-2-2-2-1-1-1-1-1

Russell- 185
Lindsey- 75
Alice Anne- 105
Teresa- 115
Allie- 90
Todd- 190
Juan- 170
Dave- 140
Todd McK- 65
Katie- 110
John M- 155
T- 160

Great lifts everybody! Todd, Russell, Teresa, Katie- nice weight! All good lifts. Puppies- you are CLEANING! You are all looking great. Cues getting locked down and finding those hips. Be pleased not satisfied.

The Clean and Jerk brings several exercises together into one beautifully choreographed movement. The Deadlift, Kettlebell swing, and Push press are represented. One common attribute these exercises posses is explosiveness.

Explosiveness is a learned phenomenon. The speed-strength, being a compilation of speed and power, is learned through both training and practice. This means it will take time for things to 'click', and that this process cannot be rushed.

Learning how to violently extend, or open, the hip and leg has huge application to the world of sport. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of what we call the "second pull", or the "scoop". This is where speed-strength and power come together. Our torso has rotated to upright and we are driving hips and legs open very aggressively.

Powerlifting alone cannot train for explosiveness. We must train and practice the Olympic lifts to develop explosiveness. So, as mentioned at lunch and night, get a bar and practice O-lifts anytime you get a chance. Even if it's a few rounds of the "Burgener warm up".

Train hard.

Thanks for another great day at CFSF.

Island hopping. Just a little sneak peek at the TM GA. HOOYAH CFSF!


Monday, March 18, 2013

BBB v.5
Thanks for making it a success!


This is a huge volume session. At prescription, a nightmare. Scaling doesn't help much. We still get nailed.

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

Derrick- 245/225/205  24:02
Erin- 95  22:03
Dave- 135  24:30*
Richard- 175  24:59
Abby- 65  22:40
Lynde- 75  29:12
Lindsey- 45  23:20*
Candice- 65  23:27*
Tammy- 65  24:01
Allie- 55  22:02
John M- 135  24:24*
Todd- 205  25:04
Juan- 135  19:40
Holley- 55  26:45*
Kathryn- 65  27:07*
Sharon- 65  27:36*
Heather- 45  22:54
*run option: 400m/800m/1 mile, or mix

Great job everybody. Way to hang tough. Thanks for your patience with the rowers. The third rower makes a big difference. No log jams. The running option was more out of choice than necessity.

Although we don't see it very frequently, the Bench press is a gym rat's favorite exercise. A few guys were disappointed with where their Bench press numbers had gone since starting CrossFit.

You guys are no longer Bench press experts. Your skills base has tripled. Your strength ACROSS broad domains has increased, as well as your GPP. So, don't let the Bench press decrease worry you.

Our specialty is, after all, NOT specializing. You guys still kicked ass.

Thanks for another great day at CFSF.

149 is spotting the Squirrel!

Friday, March 15, 2013


The second CrossFit Games Open workout was as much of a blast as the first. Perfect load, reps, and time for another monster workout. Thanks CFHQ!

CrossFit Games Open 13.2

10:00 AMRAReP

115/75 Chest to overhead, 5 reps
115/75 Deadlift, 10 reps
24"/20" Box jump, 15 reps

                                CO     DL     Box"
David- 6/150             x       115      24
Russell- Rx  5/165
Richard- Rx 8/243
Abby- 6/180             65      65      24
Todd- Rx  6/180
Allie- 5/155               70      70      20
John- Rx  7/230
Candice- 4/135         75      75      20
Casey- Rx  165
Tammy- Rx  4/144
Derrick- Rx  6/180
Erin- Rx  6/190
Holley- 5/152            55     55      20
Juan- Rx  5/154
John M- Rx  3/90
Teresa- Rx  6/182
Katie- Rx  6/184
Kathryn- Rx  6/191
Dave- 6/198            65      65      20
Heather- 3/113        65      65      20
Lindsey- 3/118         65      65      20
Todd McK- 4/120   45      75      24
Jimmy- Rx  5/175
T- Rx  5/150

Great workout everyone! Wicked good round and rep totals Richard, John, Kathryn, and Erin. You guys killed it today. This beautiful gem left most of us on floor lock squirming around like dying squid in the sun. Another hammering. We loved it.

The new boxes have laid dormant since we've had them, until today. Five skinned shins. All attacks unprovoked. Turns out these boxes can get ugly. Not to worry. The puppies took revenge for everyone and jumped all over those boxes, getting them back in their place. Good job puppies!

Welcome back Dave. Good job on moderating your return. You will be back up to speed soon enough. Meanwhile, enjoy the cruising lane and keep doing what you're doing. It's working.

Congratulations Kathryn! From 2,683 to 149 in the CrossFit Games Open rankings... WORLDWIDE. Moving right up the line. Hooyah and good job. Annie who? The name is Kathryn.

Badges of honor, and super sexy!

Thanks for another great day at CFSF. Thanks for all the good fuel and monster efforts. ALSO, it's almost here... again. BBB v.5. Beer, Burgers, and Burpees. Sunday, 12:30. Bring a six with you. We'll have coolers.

Do more. Be more.

Thursday, March 14, 2013


This was another deceivingly difficult workout. Barbells. At least you see now why we carry everything we can overhead. Good practice for workouts like this one. We were the nail today.

Three rounds:

185 pound Overhead walk, 50 yards
185 pound Walking lunges, 25 yards
95 pound barbells Farmer's carry, 50 yards

                               OW     WL     FC
Derrick- 15:07        105       95       95
Casey- 16:17          105       95       95
David- 15:48           75        75       95
Erin- 10:54              65        45       45
Lindsey- (2) 7:02     45         x        45
John- 14:27             95        95       95
Allie- 12:43              55       35       35
Tammy- 13:20         65        35      45
Holley- 14:05           45        x        35
Juan- 17:04              95       75       95
Shannon- 15:50        45        x        35
Russell- 15:07         105      105      95
Richard- 11:47        105      105      95
Abby- 18:20            45        45       35
Kathryn- 14:18        65        45       45
Sharon- 16:22          45         x        35
Candice- 14:43        45        45       35
John M- 14:26         95        45       75
Dave- 7:50              65         x         45
Joey- 14:05             75        75        45
Todd McK-(2)11:00 45       x         35
Heather- (2) 10:10   65        x         35

Great workout everyone. This was a mother grabber of the highest order. Good job showing up. If you knew what you were in for that is... Now that you know would you come back again?

One of the most difficult aspects of this workout was turning around without losing the load. Some people were able to, some not so much. Balancing barbells is much easier said than done, and well said is not well done. One common thread to these exercises had to do with our ability to stay hollow. Hollow is stable. Stable compliments balance.

The "Indian overhead" Tabata is a good way to get locked on to the CrossFit definition of  "active shoulders" . If you aren't able to get into an active shoulder position, you will be working a lot harder than you should. The limiting factor usually isn't strength- it's flexibility.

Good job navigating the street. Cars have a higher level of respect for us while we're carrying barbells don't they. Maybe we should carry them with us more often? We did get a few really funny looks, and a car actually slowed down to shoot video of some of the guys from the 6:00 class. Imagine what they say when they show their friends the video.

Thanks for another great day at CFSF.

"This will be the most difficult workout we've done in a while, until tomorrow."
  -John Fenn

Tuesday, March 12, 2013


Strength was a welcomed sight, even if it was sets of three, and a monster exercise like the Overhead squat. We were ready.

Overhead squat  3-3-3-3-3

John- 200*
David- 125*
Derrick- 160*
Erin- 110*
Richard- 155
Eric- 135
Sharon- 75*
Kathryn- 90*
T- 120

Great workout everybody. Outstanding *PR's x5! Very good. It's the shoes... and it's CONTAGIOUS! Great fuel always motivates everyone to higher levels, and it is contagious. Great fuel Derrick Rice!

There were so many great lifts it's difficult not to mention everybody by name, but EVERYBODY had great Overhead squats! Thanks for your hard work, and determination. The Overhead squat indiscriminately exposes flexibility and strength issues, and reinforces the need for mobility DAILY! Just ask Allie. She'll explain.

Great job puppies. Solid was the word of the day, and you guys hit it. From positioning to stability, locked on, and dialed in. Goldilocks.

The Paleo Challenge is coming to an end March 21st with a weigh in, measurements, and the Burpees. The Challenge was a real eye opener, and has led to some really delicious paleo friendly food recipes that we have shared. Even semi-adherence has led to success for the people still struggling to omit some non-friendly paleo goodies.

Tuesday is a rest day, and there is a challenge. Some of you have specific homework that we have talked about. DO IT! Share the love. Partner IR, partner foam roll shoulder mash, and the peanut. The time investment to reward is ridiculous, the payoff tremendous. A little bit EVERY day.

Thanks for another great day at CFSF. Thanks for all the great fuel, and efforts. Thanks for your attention to detail, and thanks especially for making CFSF special.

Altius, citius, fortius.

Monday, March 11, 2013


CrossFit skeptics would argue that ten minutes isn't long enough for a workout. They haven't had the privilege of getting ten minutes of love like we got today. Otherwise they'd be singing another tune. Ten minutes was perfect. Thanks CFHQ!

10:00 AMRAP

185 pound Deadlift, 5 reps
100 yard sprint

Derrick- Rx  12
Erin- 155  9
John- Rx  11 + 50 yards
Holley- 105  8 + 5 Deads
Richard- Rx  14
Abby- 95  10 + 5 Deads
Todd McK- 75  9 + 5 Deads
Lindsey- 75  9 + 5 Deads
Zack- 115  10
Tammy- 155  9
Kathryn- 135  9 + 3 Deads
Teresa- 155  7 + 55.43 yards
Heather- 95  7 + 50 yards
Casey- Rx  10
T- Rx  10

Good workout everybody. Good Deadlifts. Good runs. Only one near miss with a car. Wheew.

Imagine what it must look like from the car's perspective- a bunch of people come flying out of the building all of the sudden like it's on fire.... They are dumbfounded.

Super good round totals Richard and Abby. Caroline has the genetic makeup of a true mutant and will be an incredible athlete.

Standby for Monday.

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

Hard play, fun work.


More gymnastic elements. Woo hoo! Yay!  ...Ok, nobody is particularly fond of the gymnastic elements, YET. You will be. Continue to work on hollow positioning, get more ring time, and go inverted anytime you can- practice those handstands, and hollow rocks! This stuff is super difficult to learn but super fun to do.

15:00 AMRAP

15 Chest to bar pull-ups
:30 second Ring L-sit

Russell- 5 + 5 CTB
Richard- 6
Abby- 4 + 8 PU
Todd- 6
Todd McK- 3 + :05 RL
Lindsey- 5
Erin- 4 + 7 CTB
Derrick- 4 + :05 RL
Heather- 5
T- 6 + 10 CTB

Good job everyone. Really good job on the CTB pull-ups Erin! Puppies- be patient and consistent. Your hard work is paying off. You are all doing really well.

Both of the exercises we saw today reinforced the need for hollow positioning. You have heard this a lot before and you will continue to hear it. Hollow is stable. Here's a test: go to a prone position on the floor. Can you connect your shoulder blades to your low back, and your low back to your hamstrings, creating one solid hollow body- NOT Superman, but hollow? Work on that too.

Good prioritization on a nice Saturday morning.

Thanks for all the terrific efforts.


Friday, March 8, 2013


The CrossFit Games Open 13.1 workout held up to the standards set in previous years and proved to be another super fun workout. Thanks CFHQ! Bonus points for just staying on your feet at the end....

CrossFit Open 13.1

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 Burpees
210 pound Snatch, as many reps as possible

40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 Burpees
120 pound Snatch, as many reps as possible

Proceed through the sequence completing as many reps as possible in 17:00 minutes. Time will be marked at the completion of each of the 30 Snatches in elapsed time.

                       Snatch 1#     Snatch 2#     Total
Erin-                 45                  75              149
Derrick-            75                 135             120
Russell-           75/6:42         95/16:03        143
Lynde-              45                  45              164
Allie-              35/8:49          35/15:32        142
Eric-               75/7:12            135             128
Tammy-            45                   65              123
Teresa-           45/5:33          75/14:01       150
David-            75/6:33             95              127
Juan-               75/6:00         85/14:38        150
Abby-             45/7:46         45/15:59        142
Sharon-           45/11:16         45               106
Katie-             45/7:37         45/15:40        142
Lindsey-          35/7:42         35/16:34       133
Holley-            45/9:58           45               112
Todd McK-    45/8:50         45/17:00        130
Zack-              45/7:58         45/15:15        135
Jimmy-            75/7:36         75/14:43        153
T-                   75/6:36         85/15:40        150
John-               75/5:57        135/15:54      139

This was a great workout and an ingenious way to ensure a winning point total and fastest time, as well as quantify our work... If you marked your time.

The CrossFit fire breathers reached between 185-195 points at prescription, which is amazing. We scaled the Snatch and had some really good point totals as well. We like to see a nice Snatch. If you misjudged anything, chances are your Snatch got ugly.

We love Burpees at CFSF and get them regularly. Another super potent exercise, the Burpee can drink fuel faster than a dalmatian can eat a hot dog. That's fast. Believe me. Even while getting hammered, we maintained the integrity of the movement- great job everyone.

Here's an interesting fact: 5.7 million. The number of Burpees collectively completed by 60,000 athletes from around the world as they participated in the first workout of the 2012 CrossFit Open 12.1: Seven minutes of Burpees.

Our annual St. Patrick's Day workout is a mere week away. There's a sign up sheet on the table. This is always a total blast, and we've talked with the Paleo people and gotten a one-day reprieve. So it's ok. Beer, Burgers, and Burpees, v.5, Sunday, March 17, 12:30.

Friday is a very well deserved rest day. Do just that. Rest and recover. Never underestimate the value of rest. Even the masochists need rest. We build when we rest. We tear down when we don't.

Thanks for another great day at CFSF.

CrossFit isn't life or death. It's more than that.

Thursday, March 7, 2013


We have seen a lot of gymnastic elements lately. Skills. We need a lot of work on these.

Two rounds:

400 meter run
Handstand walk, 15 meters (^sub)
400 meter run
30 Pistols (*prog)

Russell- *13:18
Alice Anne-^*17:29
Juan- Rx  14:57
John M-*17:20
Heather- 21:58
Todd McK- 16:24

This was an interesting workout. Only one person got the Pistols unassisted. HOOYAH! Juan. You are a freaky strong beast with unlimited CrossFit potential, and we are glad you are rolling with us.

Pistols are incredibly difficult to perform, and devastatingly potent. They can make you walk funny too.

There were a lot of good Handstand walks. Many people are getting locked on to the stability requirements and body control necessary to get the Handstand, before attempting a Handstand walk. We had a good time with some of the progressions, even including some wheelbarrows for the puppies.

This workout exposed our collective Achilles heel.

Thanks for another great day at CFSF.

Life is good. CrossFit makes it better.

Wednesday, March 6, 2013


'Adrian' is an amazing workout. Skills based gymnastic elements that balance well against one another make for a super fun session.


Seven rounds:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Russell- Rx  22:11 
Todd- Rx  24:37           
Derrick- Rx  30:30
Abby- 27:53  24"
Casey- Rx  32:33
Allie- 25:11  24"
Tammy- (5) 22:37
Alice Anne- Rx  27:38
Teresa- Rx 21:43           31:37
John M- (5) 26:30
Kathryn- Rx  21:59        28:29
Erin- Rx  21:19
Juan- Rx  17:31
Katie- Rx  24:41
Candice- 29:20  24"
Todd McK- (5)  22:40
Lindsey- (5) 22:06  24"
Heather (5) 18:41  24"
Jimmy- Rx  21:50
T- Rx  18:45                 18:58

Great job everyone! The Front rolls got us going with vestibular issues that only compounded as we inverted. Fun stuff. Active shoulders during the Wall climb were key. Soft wastes fuel.

Great job getting all the Toes to bar as well. Nobody had to drop off the bar and sub out the reverse crunchers. That's progress. How about the 30" Box jumps? No complaints about the 24" boxes now....

Big THANKS to Casey for the ultra cool CFSF bracelets. Be sure to get a few and wear them proudly.

Do more. Rest less. Appreciate life. Don't waste wishes on squeaky shoes.

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

This is the same group some of our Special friends are in.

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

Teresa, Kathryn, and Candice, Wall climbing

We train for life. They train for looks.

Tuesday, March 5, 2013


Thirty minutes can seem a lot longer than thirty minutes. Just keep moving. Before you know it, there's a few seconds left and you're trying to squeeze in those last reps... Ahhh.

30:00 AMREP:

Rope climb (*1:1 sub)
Push-ups (^1:1 ball)

                 RC     PU      Tot.
Katie-       25*    224^   249
Lindsey-   22*    110^   132
Teresa-     55*    200     255
Dave-        34     247     281
Kathryn-    29     270     299
John-         21     318     339
Holley-      35*   166     201
ToddMcK 22*   110     132
Lynde-      15      85      100
Richard-    24     351     374
Juan-         20     220     240
T-              46    230     276

Congratulations! Good job EVERYONE. This workout was a mother grabber of the highest order. Great totals Richard, John, and Kathryn. You guys destroyed the Push-ups. Good job climbing those ropes too. There were more of us on them than off.

The rope was hungry and it did eat today. Learn the brake. Climb the rope. Just don't let it eat your shoes.

Great job puppies. This was the longest some of you have gone. Thanks for your hard work, and terrific efforts. That's good fuel for everybody. Be pleased not satisfied.

The sport of fitness.

Monday, March 4, 2013


For some reason many people discounted the degree of difficulty with this workout. This thing is a beast!

Three rounds:

200 meter run
100 meter Walking lunges
50 Airsquats

Richard- 14:25
Tammy- 22:14
Sharon- 21:54
Edrea- (2) 16:34
Todd McK- (2) 20:40
David- 22:40
Katie- 21:53
Heather- (2) 22:40
Erin- 21:17
Derrick- 17:00
Lindsey- (2) 17:26
Dave- 21:34
Kathryn- 20:52
Russell- 19:55

Great workout everyone. How many steps does it take to Walking lunge 100 meters, did anyone count? We get some really funny looks from the driver's of the cars passing by as we lunge across the street. So who cares about that? We don't.

We did have fun getting hammered while the snow fell. Kept our minds off the PAIN!

This workout has sore legs written all over it. Be sure to get a little extra "me" time over the next few days and stretch, roll, or massage those tired legs.



Some CrossFit workouts throw us in the novice category right off the bat. This is one of them. As if Muscle-ups aren't difficult enough, let's add a Front roll at the end just to get the vestibular systems involved and see what happens.....

30 Muscle-ups into a Front roll

John- Rx  15:11

30 Muscle-ups

Juan- 22:07
T- 21:40

10 rounds:

3 Pull-ups
3 Ring dips
3 Front rolls

Alice Anne- 8:11
Abby- 9:39
Allie- 10:49
Lindsey- 13:56
Holley- 10:54
Sharon- 11:43
Nate- 5:18
Candice- 9:16
Katie- 8:37
Heather- 11:25
Todd McK- 10:02

This was a smorgasbord of workouts. A few people did 'Angie', and some did the BEAR complex. That's ok. Rigid flexibility is a requirement for CFSF participation.

Great job John Fenn. The only person to get this gem at prescription. You possess the circus monkey gene.

We did get some good Muscle-up practice. From the false grip, to transitioning into and out of the hole. Good job, good practice. It isn't as difficult as you think it is. John M, Dave, you guys are there. GET IT!

Who will be the first CFSF girl to get a Muscle-up?


Thanks for another great day at CFSF.

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