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Wednesday, October 30, 2013


The combination of strength and conditioning is part of what separates CrossFit from any other program, and we've seen some interesting strength sessions, but Bent over barbell rows? Yes. A tried and true strength exercise. Thanks CFHQ!

Bent over barbell row  5-5-5-5-5

Derrick- 300
Erin- 130
Russell- 255
Allie- 100
Tammy- 95
Paul M- 185
Carrie- 95
Todd McK- 105
Candice- 105
Britt- 115
Caitlin- 60
Paul- 255
Teresa- 115
Mary- 115
Stephen- 135
Matt- 145
Kyle- 115
CJ- 85
Tommy- 115
Dave- 135

Great job everybody. Monster lifts Derrick, Paul, and Russell. Strong stuff.

We have always emphasised body awareness, organization, and stability at CFSF and they were key today. A consistent set up, and maintenance of stability through the entire set were what we were after. Good job hitting those targets.

Good job puppies! Another feather for your quiver. Thanks for your attention to detail and hard work.

Wednesday is a rest day. Open gym 5:15-6:15 for skills, strength, mobility, or a missed wod you want to make up. Be sure to thank Instructors E, and T.

Use your off time wisely. Do something that feels good and helps you recover. You're worth the time, and your body will thank you.

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

Better than yesterday.

Tuesday, October 29, 2013


We have mashed a few different workouts together in the past, but this is something else. More like Karen in the jungle, because she jumps and swings. Jungle Karen.

50-40-30-20-10 reps:
Wall ball shots, 20/16
Box jumps, 24"/20"
Kettlebell swings, 53/35

Derrick- Rx  30:30
Erin- Rx  31:39
Eric- Rx  30:55
Dustin- 20"/44  36:27
Russell- Rx  33:33
Jerry- (30) 20"/35  13:15
Paul M- (40)  21:45
Teresa- Rx  31:01
Carrie- (30) 14/20"/26  11:53
Kathryn- Rx  35:43
Sharon- (40) 28:24
Todd McK- 16/24"/30  36:07
Dave- 20"/35  32:43
Abby- Rx  30:39
Todd- Rx  30:24
Britt- 44  38:21
Quincy- 20"/35  50:37
Matt- 35  33:41
Tommy- (30) 16/20"/20  16:30
Stephen- Rx  35:01
Caitlin- (30) 10/20"/18  11:59
Paul- 20"/35  50:44
Meagan- (30) 14/20"/18  15:48
Kyle- 20"/35  38:43
Casey- Rx  34:50

Great workout everybody. This was a monster volume session. Good job hanging in there until the end! Hips were destroyed. No worries. We'll be ok.

To jump, or not to jump? That is the question.

We have always encouraged jumping on the plyo boxes when the workout calls for Box jumps unless you are so fatigued that jumping is unsafe. In which case we will encourage you to take that :10 break, slow down a little bit, and resume jumping.

Jumping is more efficient than stepping. Overcome the urge to step. Launch instead!

Nice job today puppies. Thanks for those super strong efforts.

Go. Log in. Enter your values.

This workout is named in honor of U.S. Army Specialist Scott Morrison, assigned to the 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade who was killed on September 26, 2010 in Kandahar, Afghanistan.

Running through the jungle, its's hot and it's dry.
Can't stop running, for to stop is to die...

Monday, October 28, 2013


'Heavy Fran' might be the only way to actually make 'Fran' any more difficult that she already is. It was suggested that we just hit each other over the head with a 2x4 and call it a day. Good luck with that....

'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up

Carrie- 35/0  5:34
Paul M- 45/0  6:35
Todd McK- 65/10  10:27
Teresa- 75/10  7:57
Erin- 75/10  9:02
Derrick- 105/25  9:21
Stephen- 75/10  7:10
Matt- 75/10  8:00
Paul- 75/0  11:28
Quincy- 65/0  10:04
Russell- Rx  14:21

Great job everyone! Good prioritization on a nice Sunday afternoon.

We talked about a few things we wanted to see with the Thrusters. Good job hitting those targets. Good Pull-ups as well. If you are just learning the kip, remember it's all about body positioning- hollow to superman.

Few things are as appealing as eating after a heavy wod. Find a few paleo recipes and have them on hand for when you finish the next wod.

Thanks for another great day at CFSF.

Winners never quit, quitters never win.


Not sixteen. Not fourteen. FIFTEEN! Yes. again. This time with a load, which changes everything. Thanks CFHQ.

15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
GHD sit-ups, 15 reps (*2:1 abmat)

Eric- 95  5 + 7
Dustin- 95  4 + 7
Erin- 65  7 + 3
Paul M- 45 FS*  8 + 1
Carrie- 15/AS*  8 + 7
Todd McK- 55*  5
Jerry- 65  6 + 7
Russell- 95  6 + 10
Tammy- 55  6 + 11
Casey- 95  6 + 13
John M- 75  4 + 17
Allie- 55*  6 + 19
Teresa- 65  6 + 10
Dave- 75  6 + 4
Kathryn- 60  6 + 10
Quincy- 75 FS*  5 + 4
Meagan-35/PVC*  8 + 2
Richard- 75  6 + 17
Abby- 35  4 + 25
Stephen- 95 FS*  4
Kyle- 65  6
Paul- 75*  6

Good job guys. At any scale this was fifteen minutes of misery. Way to hang tight.

Nice work puppies. You are getting an idea of what intensity feels like. We thrive on intensity at CFSF and it's usually the high intensity that makes some people thrive and others want to quit.

Intensity is our friend, never forget. Don't listen to the bad decision bug.

Thanks again to Kathryn, Casey, Sharon, and Teresa.

Thanks for another great day at CFSF.

Ready to lead, ready to follow.

Friday, October 25, 2013


Fifteen minutes seems to be more than a trend lately. Be thankful. Fifteen is manageable.

15:00 AMRAP
15 Chest to bar pull-ups
:30 second Ring L-sit hold
Russell- 5 + 12                  5 + 5
Erin- 4 + 7                          4 + 7
Derrick- 5 + 12                4 + :05
Richard- 5                             6
Abby- 4 + 1                        4 + 1
Paul M- 4 + 8
Carrie- 5
Eric- 5 + 10
Allie- 4 + 10
Todd McK- 5                     3 + :05
Candice- 3 + 1
Casey- 4 + 15
Jerry- 5
Kathryn- 3 + 6
Teresa- 4
Sharon- 5
Todd- 5 + 5                           6
Dave- 2 + :12
Matt- 3 + 10
Stephen- 4 + :13
Connie- 4
Meagan- 5 + 7
Paul- 5 + 5
Tommy- 6 + :20
Caitlin- 6 + 8

Great job guys. We aren't too picky when it comes to Pull-ups, but really good job getting the legit Chest to bar pull-ups. They are something else. However, Derrick Rice has his own version of CTB pull-ups he calls 'Groin to bar pull-ups'. Ask him to show you sometime.

As it turns out, fifteen minutes is perfect for this session. Any longer and hands might have been destroyed. As it was there were several torn hands from all the CTB pulls- remember that these are badges of honor. Good job and great efforts!

Hands- 0
Thanks for another great day at CFSF. Thanks for the super strong efforts and fuel. Big thanks to Kathryn, Sharon, and Teresa. You are the best.

Show me your hands!

Thursday, October 24, 2013



It's been a while since we last saw this little gem. Fun then, and fun now.

15:00 AMRAP
250 meter row/*200 meter run
25 Push-ups

Derrick- 7 + 100m
Jerry- 8 + 8 PU
Allie- 5 + 20 PU
Paul M- 6
Carrie- 5 + 250m
Russell- 6 + 225m
Tammy- 5 + 4 PU
Eric- 6 + 15 PU
Casey- 6
Erin- 4 + 6 PU
Kathryn- 6 + 200m*
Joey- 5*
Todd W- 5 + 200m*
Dustin- 4 + 2 PU
Todd McK- 6 + 200m
Abby- 4 + 7 PU
Candice- 6
Dave- 6 + 6 PU
Todd- 7 + 12 PU
Britt- 5
Sharon- 5*
John M- 5 + 200m*
Richard- 8
Daniel- 4 + 19 PU
Connie- 4
Stephen- 6 + 200m*
Mary- 5
Matt- 6 + 10 PU
Caitlin- 5 + 250m
Tommy- 5 + 12 PU
Quincy- 3 + 17 PU*
Paul 4 + 200m*
Kyle- 5 + 15 PU
Meagan- 7*

Great job everyone. This 15:00 minutes stretches out to what seems more like an hour at least. Did you check the clock periodically, or drop your head and get it? 'Just keep moving' are the words of the day.

Who stayed in a 'hollow' position throughout all the Push-ups? Hollow is efficient, and stable. We need these. Otherwise we are wasting movement and energy. Organization.

Big thanks to Kathryn, Sharon, Teresa, and everyone else who has helped out in my absence. I miss CFSF in the worst way and look forward to getting my ass kicked with you all soon.

We have a new litter of puppies. Keep your eyes on them and help them along. Stay consistent, and hold on tight. Crawl, walk, run. Trust and listen to your Instructors and you will succeed.


Eating like a caveman?

Durability isn't purchased. It's earned.

Tuesday, October 22, 2013


The Snatch might be the Olympic lift with the highest aesthetic value. A smooth, but violent movement that when on, looks and feels great. Nice Snatch!

Snatch  3-3-2-2-2-1-1-1-1-1

Kathryn- 75
Erin- 105
Derrick- 155
Richard- 145
Tammy- 65
Allie- 75
Todd McK- 75
Sharon- 65
Teresa- 85
Dave- 115
Mary- 80
Paul- 130
Abby- 80
Britt- 115

Great job everyone. Good Snatching, and good Snatch practice.

There were a few people that learned the Burgener and used this time to dial in the Snatch. Practice. Practice. Practice. Get some Burgener love at least once or twice each training cycle.

Thanks for another great day at CFSF. Big thanks to Kathryn, Casey, Sharon, Todd, and Teresa. CFSF would be in a tight pinch without you.



This could have easily been five rounds instead of four.... Thanks CFHQ.

Four rounds:
22 Casey Fairbanks
185 pound Back squat, 22 reps
200 meter 45 pound plate overhead run

Candice- 75/25  43:36
Casey- 135/45  39:22
Mary- (11) 65/15  38:42
Todd McK- 75/25  36:50
Paul M- 135/25  43:39
Paul- 135/25  45:00
Teresa- 95/25  37:25
Quincy- (11) 135/25  40:22
Todd- 135/45  37:33
Derrick- 155/25  35:15
Erin- 115/25  34:44
Eric- 135/45  32:20
Dustin- 115/25  38:38

Good job guys. This workout looks brutal. Lots of movement!

Big thanks Casey.

This workout is named in honor of U.S. Army First Lieutenant Jonathan Walsh, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, who died on April 22, 2012 in Paktia, Afghanistan.


Monday, October 21, 2013


Snatch Balance is a great exercise that helps us get comfortable pulling under, and requires quite a bit of stabilization. Two major components of all "O" lifts

Snatch Balance  3-3-2-2-2-1-1-1-1-1

Casey- 165
Dave- 105
Kathryn- 85
Heather- 75
Britt- 125
Paul- 135
Todd- 145



'Eva' Twardokens, for whom this workout is named, is one third of the 'Nasty Girls', and one of the "New Girls" and an all around killer athlete. She is an Olympic skier, and she will kick your ass.

5 rounds:
800 meter run
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Erin- 35  51:57
Derrick- Rx  49:23
Allie- 1/2  30  25:58
Todd McK- 35  57:51
Russell- 53  47:49
Candice- 30  57:00
Casey- 53  54:00
Eric- Rx  46:55
Dustin- 1/2  53  27:27
Paul M- 1/2  35  23:59
Carrie- 1/2  20  20:28
Kathryn- 35  55:52
John M- 35  50:24
Dave- 53  69:07
John- 35  40:40
Teresa- 35  52:41
Connie- 1/2  20  17:22
Matt- 1/2  30  27:17
Kyle- 1/2  35  16:30
Tommy- 1/2  20  15:25
Britt- 44  62:47
Mary- 1/2  26  15:13
Paul- 1/2  35  17:25

Good workout everyone. As prescribed Derrick, and Eric- ouch. Nice work puppies.

Big thanks to Kathryn, John, Teresa, and Casey!



Squats-R-Us. Ask Geoffrey, he'll tell ya the same. It was a squat stew today with the three biggies all in one pot. Good stew.

Overhead squat  1-1-1-1-1
Front squat  1-1-1-1-1
Back squat  1-1-1-1-1
                            OHS     FS     BS
Russell-               190    255   295
Jerry-                   125    165   215
Candice-             105*   115   125
Dustin-                115    155   225
Erin-                    115    165   185
Derrick-              175    315   385
Paul M-                x          x     225
John-                   195     275  325
Sharon-                80      115  135*
Todd McK-         95*    135   165
Tammy-               85      135   155
Teresa-                115    145   145
John M-               95     185*  205
Dave-                  135     170   185
Paul-                   120    255*  315
Mary-                   80     115   135
Quincy-               45      155   185
Jessica-                x        115  155
Matt-                   95      175   205
Britt-                  125    185   205
Kathryn-            105     135  160*
Heather-             80      115   165

Good job everyone. There were some monster PR's* and wicked strong squats today... HOOYAH! You people are tough! Arghhh



Wednesday, October 16, 2013

Happy birthday CrossFit Serious Fitness! 5 years old. October 2008 we opened our doors and haven't looked back. Thanks for your support, friendship and super strong fuel!


We've seen Deadlifts in various combinations before, Deadly Push-ups, Deadly Squats, but Deadly Handstand walk? Yep. The circus monkey gene came in handy today. Good job you circus monkeys!

225 pound Deadlift, 21 reps
Handstand walk, 21 meters
225 pound Deadlift, 15 reps
Handstand walk, 15 meters
225 pound Deadlift, 9 reps
Handstand walk, 9 meters (*prog/PU)

Russell- Rx  9:42
Eric- Rx  7:54
Todd McK- 115*  5:31
Allie- 115  9:37
Tammy- 135  6:42
Casey- Rx  6:34
Dustin- 185*  7:58
Erin- 135  7:47
Derrick- 225*  8:18
John M- 175  9:30
John- Rx  5:45
Teresa- 135*  11:00
Candice- 125  8:12
Britt- 135*  9:11
Holley- 95*  7:23
Connie- 50*  6:45
Stephen- 135*  6:05
CJ- 95*  9:30
Paul- 185*  9:30
Tommy- 75*  6:05
Jessica- 95*  7:00
Philip- 75  6:00
Matt- 135  7:38
Heather- 95*  6:00
Daniel- 85*  6:17
Mary- 95*  5:50
Quincy- 135*  8:20
Kyle- 135*  10:20

Great job everyone. This was a relatively short and sweet session. Nice job as prescribed times 4, and great Handstand walks, and practice. Inversion baby!

The key word with inversion is 'hollow'. Get there and stay there. Hollow is stable, and of all the times stability helps, while inverted it's key. Practice going inverted against the wall and get used to it.

Good job puppies. Did you hit the cues we've talked about while Deadlifting? Get some practice upside down? That's fun stuff that takes us out of our comfort zone to a new world of skills acquisition that is constantly evolving. Hold on tight!

Great job Heather!
We can do anything we want to do as long as we are willing to work for it. Heather Davis proved that with some awesome Handstand push-ups that she has been working toward for a while. Good job Heather, and thanks for the super strong fuel!

Keep up with whar you do at CFSF.

At least 80%

Thanks for another great day at CFSF. Big thanks to Casey, John, and Teresa.

Strength + Mobility = Durability

Tuesday, October 15, 2013


Strength and conditioning. That's what separates us from any other programs. An added bonus? We have fun while we do it.

Bench press  2-2-2-2-2-2-2-2-2-2
1:00 rest between sets

Todd McK- 125
Teresa- 95
Tammy- 90
Candice- 110
Paul- 255
Mary- 105
Quincy- 195
Eric- 250
Dustin- 185

Monster lifts Paul, and Candice. You are strong! Great lifts everyone. Puppy power! Watchout...

This was a great day. Great vibes and a lot of strong lifts. Good stuff. Nice job hitting the cues we talked about. Good prioritization on another beautiful afternoon.

Do more. Be more.

Monday, October 14, 2013


Run repeats at CFSF on a beautiful Saturday morning. Can you think of anything you'd rather do than that? Me neither.

10 rounds:
100 meter run
:90 second rest

Todd McK- 19:53
Matt- 19:20
Daniel- 19:23
Paul- 17:09
Joshua- 16:11

Nice runs guys. We talked about toes, knees, and heels toward butt. Good job hitting those targets.

"Keep up with your rounds" is a hard lesson to learn. However, when you make an error like that you still benefit. Pretty cool, huh? This will only occur once, maybe twice before you realize that the Instructors will never give you a straight answer regarding how many rounds you've completed.

If you lose track of where you are and ask an Instructor you will always end up doing more than you're supposed to do.

Keep up with your round totals, and your reps. Know where you are and stay focused.


Thanks for another great day at CFSF.



We love 'Cindy' at CFSF, she was one of our first CrossFit workouts and we used her as a benchmark. Pure PT, just keep moving, stay out in front or she'll punch your teeth down your throat.

That twenty minutes sure does stretch out.

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Jerry- 14 + 3
Todd- Rx  16 + 5
Tammy- Rx  13 + 10
Casey- Rx  15
Dustin- 12 + 3
Eric- Rx  20 + 10
Britt- Rx  10 + 3
Teresa- Rx  15 + 4
Candice- Rx  13 + 5
Byron- Rx  18
Mary- 16 + 3
Paul- 10
Kyle- 19 + 3
Matt- 23 + 1
Joshua- 26

Great workout everyone. Nice round totals. We let the puppies go with a modified 3-6-9 rep scheme for their first roll with 'Cindy'... Good job puppies.

We have seen some impressive 'Cindy' round totals in the past, and some fire breathers getting 23 and 25 rounds. Twenty is a good goal, anything over twenty is really good in our book. Just keep moving.

Track what you do.

Thanks for another great day at CFSF.


Thursday, October 10, 2013


Test 3 combines a couple of CrossFit's staple exercises: The Airsquat and the Muscle-up. Many are intimidated by the Muscle-up unnecessarily. If you can get a good Pull-up, and Dip you can get the Muscle-up. Keep working. You'll get it.

Test 3

Tabata squats
Muscle-ups, max reps in 4:00 (*prog)

Multiply the Tabata score by the number of Muscle-ups for a raw score.

                             Tabata     MU's     Tot.
Derrick-                16            1          16
Erin-                      16            6*        96
Eric-                      15            7         105
Teresa-                  16            9*       144
Casey-                   13            5           65
Russell-                16            4           64
John-                     16            9         144
Byron-                   15           9          135
Dave-                     12           6*         72

Good job getting those Muscle-ups, and MU progressions. We didn't score the MU 3:3 subs, just the real deal MU's and the progressions. Get those MU's! They aren't as difficult as you think they are.

You can have anything you want if you work for it.


Open gym Thursday 5:15-6:15. Mandatory puppy attendance for skills work.

Big THANKS to Kathryn, John, Teresa, and Sharon.


Wednesday, October 9, 2013


Hang power clean so close to 'DT'? Can our traps take it? Oh yes. We'll be fine.

Hang power clean  3-3-3-3-3-3-3

Derrick- 215
Dustin- 125
Tammy- 105
Teresa- 105*
Erin- 145
Russell- 205
John- 215
Holley- 65
Dave- 145
Byron- 185
Sharon- 75
Candice- 105*
Britt- 115
Heather- 95*
Paul- 195
Stephen- 125

Press 3-3-3-3-3

Tommy- 95
Caitlin- 45
Kyle- 125
Daniel- 95

Good job everyone. Monster lifts Derrick, John, and Erin. Awesome *PR's Teresa, Candice, and Heather. Nice start puppies, you are on your way. Crawl, walk, run.

Big THANKS to Kathryn, John, Teresa, and Sharon. Without whom CFSF would be F*CKED!

Remember Open gym Thursday 5:15-6:15 MANDATORY puppy attendance for "The 9"


Be someone special.

Tuesday, October 8, 2013


CFHQ has thrown some heavy volume stuff our way lately, and today was no different. Runs and Pull-ups to the tune of a mile and a half and 150. That's a lot. Good job everyone, and thanks CFHQ, we'll take it!

6 rounds:
400 meter run
25 Pull-ups

Allie- 32:23
Tammy- 28:33
Eric- Rx  23:00
Todd McK- Rx  36:11
Derrick- Rx  23:11
Richard- Rx  19:42
Russell- Rx  22:06
John- Rx  22:55
Byron- Rx  22:26
Dave- 30:40
Holley- 27:45
John M- Rx  30:55
Teresa- Rx  29:00
Heather- (3) 7:38
Paul- (3) 14:40
Matt- (3)  14:55
Britt- 32:30
Joshua- (3) 8:17
Connie- (3) 14:17

Very good workout everyone! Great Pull-ups, with very few progressions- mostly as a result of a torn hand (which is a badge of honor). Nice.

Great job puppies! You are all doing really well, and getting locked on to the things that lead to success at CFSF. Consistency being among the most important. Thanks, and HOOYAH!

We love to see the transformation that takes place as people learn to do things they once thought improbable, if not impossible. The epiphany, or the turning of the worm is an awesome thing that brings with it the new found confidence to want to learn more and do more.

We cultivate this at CFSF and encourage our members to stoke that "fire in the gut"...  and the motivation to succeed is born. That's great fuel for everyone, and a large part of our success.

Track your progress.

Just a reminder to continue to try and eat like a caveman. There are some really good recipes on this site that we have tried and love. Pumpkin pancakes are the latest discovery, and they are gooood.

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel and efforts. You are all awesome!

3-2-1 Go!

Monday, October 7, 2013


We love dragons at CFSF, we have one on our web site. This, however, is another story all together. Another well thought out combination of runs and max lifts. A recipe for pain. What's new?

5k run
4:00 minutes to find a 4RM Deadlift
5k run
4:00 minutes to find a 4RM Push jerk

                         1st 5k     4RM Dead     2nd 5k     4RM PJ     Total time
Derrick-          23:54         365              22:57        175            54:57
Erin-                26:00         155              31:30        105            65:58
Todd McK-     27:05         185              30:25         75             65:30
Teresa-            32:50         155              38:10        100            79:00
Todd-              27:55          315              31:27        155            67:18
Russell-          26:30          295              28:25        185            62:55
-scaled-           1st m                              2nd m
Quincy-           9:58           165              11:42         125            29:40
Paul-               11:05         295              12:05         155            31:00
Matt-               7:53           235               8:57          135            24:50
Joshua-            7:47          155               8:20           115            24:07

Great job everyone. This was another deceivingly difficult session that left us completely spent. Outstanding!

Potent. Destructive. Totally fun. That second run was worse than the second Murph mile. Lots of volume. At least it was a nice day to be outside getting a little love, plus we didn't have to carry anything. Just a 5k through the park on a sunny Saturday morning.

Appropriately named, 'Dragon' is one of the highest volume sessions we've seen in a long time. Good job holding tight through to the end. Great job just showing up!

This workout is named for  U.S. Army Captain Nicholas Rozanski, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, who was killed on April 4, 2012 in the Faryab province, Afghanistan.

Thanks for the fuel, and the super strong efforts this workout demanded of us. It's an honor to struggle in the name, and memory of a Hero.

Thanks CFHQ!

Use your off time wisely.



Gym day at CFSF with ring work, forward and backward rolls, and a killer Sots press. Fun stuff. We stayed away from the clock on this one and took our time. Thanks CFHQ!

5 rounds:
5 Hanging ring extensions
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps


3 rounds:
400 meter run
21 Kettlebell swings
12 Pull-ups

Connor- 44  12:15
Quincy- 35  16:28
Paul- 35  14:40
CJ- 30  11:20
Matt- 35  12:00 

You're welcome. For the addition of the Sots press during the warm-up OH squats. Yes. This workout reminded us of the "Big Bong Hits" workout because we were as dizzy as we've ever been by the last of the rolls. A few of us turned green around the gills. Nothing a little YBF couldn't cure.

Great job puppies. 'Helen' is one of the all-time CFSF favorites, and we are glad to introduce you all to her. She will give you a kiss, then try to kick your teeth down your throat.


Thanks for another great day at CFSF.


Friday, October 4, 2013


It's been a while, but 'DT' is back on the list. A grip destroyer of the first order that combines three exercises at the same load, each with very different tolerances. The key word was UNBROKEN. Did you hear it?

Five rounds:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Todd- 135  12:57
Russell- Rx  20:00
Eric- 135  12:58
Tammy- 75  15:28
Candice- 75  14:23
Casey- 135  13:16
Byron- 95  7:30
Britt- 75  11:11
Dave- 95  10:21
Sharon- 65  12:41
Matt- (3) 95  8:15
Jessica- (3) 65  10:28
Paul- (3) 95  11:29
Quincy- (3) 95  12:15
Joshua- (3) 75  12:07
Tom- 95  8:09

Great job everyone. Efficiencies were rewarded today, inefficiency punished. Any faulty dips, muted hips, slow flips, or worse- sloppy shoulders got you nailed hard. We were not the hammer today.

We talked about load selection, and the goal of going through each round unbroken. Did you get that accomplished? Our benefit is in our intensity. Choose unwisely and you will spend half of the workout resting instead of working- not intense.

A lighter load, while not Rx'd, allows for that intensity to stay high. That's where you want to be. That's where most of our gains are made. We thrive on what turns other people inside out. Intensity. Most normal people avoid intensity, we seek it out.

Nice job puppies. You CLEANED, and it's a good start. You learned the first few exercises in the Burgener. Use that drill often. Those movement patterns that are established are key components of Olympic lifts.

Puppies: Stick to your assigned class times. Do not drop in on any other classes because of your schedule. We follow the CFSF schedule and expect you to do the same. The people in other classes have earned their right to be there.

We have allowed a little slack in the past, but no more. Show up at different class and you can do some prehab, mobility, or maybe work on a particular exercise as long as it doesn't interfere with the WOD that is underway.

If you want the process to go faster, attend every class available to you, including weekends, and Open gym. This is on you. Do your homework as well. After a few weeks it becomes clear who is putting in the time required to keep up with us.

Track what you do.

This workout is named in honor of  USAF SSgt Timothy Davis, killed on February 20, 2009 in support operations in OEF.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong fuel and good times. This is a new month so be sure and check in with the CFSF accountant if you haven't already.

Welcome to the community of overachievers.

Wednesday, October 2, 2013


October starts off with a BANG... Reminiscent of BOOM, BOOM, POW!  A gooood start with a lot of *PR's. Nice job everyone. CrossFit WORKS.

Front squat  1-1-1-1-1-1-1-1-1-1

John- 305
Allie- 120
Jerry- 185
Derrick- 315*
Russell- 285
Todd McK- 145
Juan- 205
Mary- 110*
Emilee- 115*
Candice- 120*
Matt- 165
Jessica- 135*
Paul- 235*
Britt- 205
Quincy- 175

Great workout everyone! Monster lifts Derrick, and John. Nice *PR's Paul, Jessica, Candice, Emilee, and Mary. You are STRONG, and getting STRONGER!

We threw a few cue questions around at night and everyone is dialing in. THANKS for your hard work and attention to detail. However, there are still a few puppies having trouble with some basic stuff... DO YOUR HOMEWORK, and check in with Instructor E at Open gym 5:15-6:15 weekday rest days.

MANDATORY attendance for puppies.

Open gym is the best time to work on the 9 fundamental movements. UNTIL you have these down, your class times are limited.

Are you tracking?

Thanks for another great day at CFSF.

Movement = Life.

Tuesday, October 1, 2013


This could have been a real nightmare had it popped up a day earlier. Difficult enough as it is, one day earlier to the Burpee mile would have really rained on the parade.

6 rounds:
400 meter run
25 Burpees

John- (3)  13:04
Derrick- Rx  29:11
Tammy- Rx  34:01
Russell- Rx  26:07
Eric- Rx  27:05
Todd McK- Rx  27:40
Allie- (4)  24:58
Sharon- (3)  27:03
John M- Rx  32:20
Todd- Rx  28:48
Byron- Rx  28:03
Mary- (3)  17:15
Heather- (3)  23:05
Quincy- (3)  28:30
Matt- (3)  13:18
Paul- (3)  26:45
Britt- Rx  32:40
Jessica- (3)  19:57
Kyle- (3)  19:57

We love Burpees, huh? Send all you can, we'll take more. Burpees for breakfast, Burpees for lunch, Burpees for dinner, we love them so much. Saying that doesn't make anything any better... Burpees hate us too.

Great job to the people that got the Burpee mile, and this session too. Borderline cruel and unusual punishment. But that's why we do it, right?  Right.

Reminiscent of the Burpee challenge, we've seen our share lately. Isn't it supposed to get better? Define better... We get better. The Burpees will always suck.

Big THANKS to Kathryn and Sharon.



The best thing about descending sets is that they get a little easier if you can just keep moving. Resist the temptation to put the bar down, just a few more reps, keep moving, just keep moving.

21-18-15-12-9-6-3 reps:
Walking lunge
95 pound Thruster
Knees to elbows

Mary- (15) 35  18:18
Paul- (15) 95 PP  27:00
Dave- 65  36:12
John- 45  21:54
Derrick- 65  24:24
Erin- 55  27:13
Byron- 95  25:35
Teresa- 45  27:37
Joshua- (15) 55  14:11
Russell- 95  26:24 

Good job everyone. Good grind on a Sunday afternoon. Good prioritization. Good job as prescribed Russell, and Byron.

Thanks for another great day at CFSF.