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Tuesday, December 31, 2013

On this last day of 2013, CFSF would like to thank each and every one of our members for all the hard work they have put in and the good times we have all had doing it. Thanks for choosing CFSF.

Look ahead to this time next year, and set a few tangible goals. Then work with unwavering determination to reach them. We can't be bad ass mofos overnight. Moving from puppy toward firebreather takes a long time. Hard work, consistency in training, adequate rest, and recovery are required for mutation to occur.

There are no shortcuts.

Anchors and magnets.
Some of you will remember the anchor and magnet, but for some this is the first time. There are two basic types of people in the world: Anchors, and magnets.

Anchors, sometimes unwittingly, sometimes not, bring others down- sucking the positive energy right out of the room. They are the negative, pessimistic types that doubt everything and everyone.

Magnets, on the other hand, are the kind of people that lift everyone else up, either by their no-quit attitude, or the way they attack the workout of the day so aggressively. All or nothing.

CFSF is losing two very strong magnets. Derrick, and Erin Rice will be leaving within the next few days. Promoted, graduated, gone on to the next duty station. While we are excited for your new start in Kansas, we will be saddened by your absence.

Your enthusiasm, fuel, and friendship will be greatly missed. You are both the personification of the word TEAM... Ready to lead, ready to follow- never quit.

We know you'll make us proud when you get to your next Box. Thank you both for everything you have contributed to CFSF, you will always be welcomed back.

CFSF wishes everyone a very happy and safe New Year filled with PR's that finds us missing the pot holes, and hitting all the green lights of life. Thanks for a great 2013.

We look forward to 2014 with eager apprehension, after all- if your workouts don't scare you a bit you aren't training hard enough.

See you on the 3rd.


Monday, December 30, 2013


So ten minutes turned us inside out. Let's try twenty. Thanks CFHQ!

20:00 AMRAP
8 Strict pull-ups (*kip)
8 Box jumps, 36" box
12 Kettlebell swings, 70/53

Teresa-  6 + 8 reps* 36" 53#
Todd McK- 6 + 1  36" 35#
Paige- 6 + 16 reps* 24" 35#
Paul- 5 + 2 reps* 32" 53#
Derrick - Rx  6 + 13 reps
Erin- 4 + 16 reps* 36" 35#
Todd- 8  36" 53#
Quincy- 6 + 16*  24" 53#
Mary- 7  24" 35#
Ryan- 8 + 12  36" 53#

Good job holding tight for twenty minutes. Good job going Rx'd Derrick!

Most were intimidated by the 36" Box jumps at first. It just took a few rounds to become more comfortable. Good job nailing the prescribed height. If you are still uncomfortable about Box jumps don't worry- it never lasts too long. Practice, and stay aggressive.

We talked about a few things with the Kettlebell swing, among which was not going into extension at the top but maintaining a more "hollow" position with a tight butt, and reinforcing the need for active shoulders at the top as well. Good job hitting those targets.

The inability to perform 8 Strict pull ups was what prevented several people from getting this session as prescribed. Keep practicing Strict pull ups by using a Pull-up ladder. One Pull-up, take a rest. Two Pull- ups, take a rest. Three Pull-ups, take a rest. Go until you fail. Then start back over at one and repeat the process.

This workout is named in honor of  U.S. Army Major Thomas Kennedy, assigned to Headquarters, and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, who died on August 8, 2012
from wounds suffered from an insurgent attack in the Kunar province Afghanistan.

Thanks for another great day at CFSF. You are all awesome.

CFSF will be CLOSED from 12-30 through 1-2. The next training day will be Friday, January 3

The only way out is through.


We love strength days at CFSF, and this was a good day.

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

                              P        PP        PJ
Russell-              165     205     195
Teresa-                90      115      105
Ryan-                  135     135     135
Casey-                145     175
Rebecca-             75      100     115
Erin-                  107.5   125     125
Derrick-            195*   190*    175
Matt-                  125     135      135
Byron-               160     175      165
Quincy-             100     140      115
Paul-                 190*    170      165

Great job everyone! We had a few PR's*, and some monster lifts today- WOO HOO! You people are STRONG.     

CrossFit kept things interesting by increasing the reps as the lifts become more efficient. A 5RM is completely different than a 1RM. Good job if you maintained loads on the last sets. Really good job if you were able to increase.

The third rep can get ugly, but that fifth rep can be more elusive than Snipe.

Aside from how much you lifted, how do you feel about your lifts? Are you hitting all the cues we've talked about? Right now- can you think of three cues that apply to all three lifts?

Here's a few: Heels. Active shoulders. Tight butt on top.

Practice is good, but good practice is better.

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

"I'm so bad ass I can eat chicken and shit ham."
 -Dr. Doom


It's just ten minutes... Yeah, ten minutes that stretch out to what feels more like twenty.

10:00 AMRAP
8 Toes to bar
35 pound Dumbbell thrusters, 12 reps
35 pound Walking lunges, 12 steps

Russell- Rx  6 + 10 reps
Ryan- Rx  5
Teresa- 20  5 + 16 reps

Good job you guys, and Teresa. The biggest problem turned out to be grip. By the end of the round holding on to anything became dicey. Just think how bad it would have been if we weren't used to doing Farmer's carry during the Gym tour.

Need any ideas for improving grip? Next time we do Pull-ups, get some fat bar work, or Towel pull-ups. When you have to move plates, carry them with your fingers. When Push ups are part of the warm up do a few on your fingers.

These are all easy strategies that improve grip strength over time.

This workout is named in honor of  U.S. Air Force Major Walter David Gray, assigned to the 13th Air Support Operations Squadron who died on August 8th 2012 from injuries suffered during a suicide bomb attack in the Kunar provence, Afghanistan.

Thanks for another great day at CFSF.


Tuesday, December 24, 2013


We closed out the 2013 Winter Circus with what was going to be the third Hero workout, but due to heavy rain we switched out Schmalls for Culbreth. Rigid flexibility.


800 meter run
2 rounds of:
50 Burpees
40 Pull-ups
30 Pistols (*prog)
20 Kettlebell swings, 53/35
10 Handstand push-ups (^prog)
800 meter run

Russell- Rx  31:02
Rebecca- Rx  42:30
Shar- (1/2)  31:30
Derrick- Rx  38:18
Erin- Rx  37:04
Matt- Rx  36:36
Quincy- Rx  29:55
Megan- (1/2) 22:7*^

Great workout everyone, and congratulations- YOU DID IT!'s over?  YES. The 2013 Winter Circus is in the books, and you all did a really good job hanging tough through 18 consecutive monster sessions- and we thought we were bad ass for getting three in a row in 2008... Ha!

You are capable of doing anything you work hard enough for.

This workout is named in honor of  U.S. Marine Corps Staff Sergeant Justin Schmalsteig, assigned to the 1st Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, who died on December 15, 2010 while conducting combat operations in the Helmand province, Afghanistan.

2013 Winter Circus:

Barbara                        Whitten
Linda                           Boom, Boom, Pow
Annie                           Culbreth
Georgia                       Jerry
Charlotte                     Michael
White                           Lumberjack 20
Jackie                           Griff
Elizabeth                      12 Days of Christmas
Nicole                          Hopper/Interval generator

Thanks for your enthusiasm and energy, and thanks for another great day at CFSF. The next training day is December 27, normal schedule.

CFSF wishes everyone a very merry Christmas. Ho Ho Ho!


Monday, December 23, 2013


The 'Hopper/Interval generator' workout is always a blast. Everything is left up to chance. From the exercise itself, to the length of work, and rest, and the number of total intervals.

We saw some deadly combinations that involved 10 intervals of 1:00 minute work, and :05 seconds rest- that was fun. As well as some easier bouts like four rounds of :10 seconds work and :10 seconds rest- also fun.

The length and number of intervals determined load selection, and most people very wisely stayed low.

One of the cool things about CrossFit is that it increases our GPP for both known and unknown tasks. Of everything we see over the course of the year, the Hopper/Interval generator best fits into that category.

Ready for anything.

Monday, December 23 will be the last training day before the Christmas break. We will be off until Friday, December 27. We will train the 27th and 28th then off until Friday, January 3 when we resume our regular schedule.

 However, we still have one last workout left in the Winter Circus... You've made it this far. Finish strong!

Thanks for another great day at CFSF.

Our specialty is not specializing.


While the format remained the same, the exercises were different from last years 12 Days of Christmas workout. Which one did you prefer?

'The 12 Days of Chrismas'

1 Deadlift, 95
2 Push-ups
3 Shoulder presses
4 Burpees
5 Box jumps, 20" box
6 Squats
7 Sit-ups
8 Kettlebell swings, 35
9 Dips
10 Pull-ups
11 Knees to elbows
12 Hang power clean, 95

Eric- Rx  20:40
Alice Anne- 24:54
Quincy- 22:40
Jordan- Rx  35:40
Danson- Rx  36:50
Teresa- Rx  27:00
Matt- Rx  27:21
Paul M- Rx  20:55
Carrie- 28:10
Allie- 30:11
John M- Rx  26:40
Todd McK- 35:00
Paige- 39:35
Holley- 34:52
John- 22:22
Stephen- Rx  30:14
Richard- Rx  17:20
Abby- Rx  24:18
Caitlin- 30:14
Tommy- Rx  36:18
Candice- 32:12
Byron- Rx  21:10
Ryan- 20:00
Erin- 26:20
Derrick- Rx  21:50
Russell- Rx  21:00
Kathryn- 27:53
Dustin- Rx  27:10
Ben- 32:55
Brandi- 36:21
Sharon- 39:38
Paul- 37:06

Great workout everybody!  The 12 Days is a fun format that builds each round, and by the end we are cooked. Good job hanging tough.

12 Days of Christmas 2013
 Thanks for coming out for a super fun workout. We hope you enjoyed it. Thanks for choosing CFSF.


Friday, December 20, 2013


Running backwards is mechanically easier than running forward for some. We stay off our heels and pull the same way we would were we POSE running forward. Good reinforcement. Any close calls?

800 meter run
400 meter backward run
800 meter run
400 meter backward run

Russell- 14:35
Abby- 13:08
Casey- 14:14
Mary- 18:04
Candice- 15:57
Kathryn- 15:48
Paul M- 12:15
Carrie- 15:51
John- 13:31
John M- 16:21
Sharon- 22:21
Byron- 13:08
Teresa- 17:30
Shannon- 1/2  13:38
Holley- 21:43
Matt- 11:05
Stephen- 14:35
Megan- 17:40
Caitlin- 15:54
Tommy- 17:38
Paul- 17:40
Brandi- 20:18
Red- 17:04
Danson- 11:47
Cole- 18:16
Quincy- 17:42

Great runs everybody. Super fast finishes Danson, and Matt.

Friday is the 12 Days of Christmas. 5:00 for our group photo, then the workout, then the reward.

No lunch, or 6:00 sessions. Please be at CFSF at 5:00 so we can get this picture. We need EVERYONE there. Super special.

Big THANKS to Casey, Kathryn, Sharon, and Teresa- without whom CFSF would be in a big jam.

Saturday is a rest day. We'll roll at 12:30, and 1:15 Sunday, and usual times Monday, then CLOSED for Christmas. Check the website for the CFSF holiday schedule.

Almost there. You control your destiny next time.



The 'Lumberjack 20' is one tough workout. It's easy to find the motivation to keep pushing through these difficult sessions, but it sure doesn't make anything any easier.

'Lumberjack 20'

20 Deadlifts, 275/155
400 meter run
20 Kettlebell swings, 70/53
400 meter run
20 Overhead squats, 115/95
400 meter run
20 Burpees
400 meter run
20 CTB pull-ups
400 meter run
20 Box jumps, 24" box
400 meter run
20 DB Squat cleans, 45 pound dumbbells

                                     DL        KB        OHS        CTB        DBC
Derrick- 29:39             275         70         115           Y             30
Todd McK- 29:30       135         35          45            Y             25
Russell- 28:38              225         70          95            Y             40
Eric- 28:37                  225          70         95             Y            40
Allie- 34:15                 135          35         45             Y             15
Abby- 30:14               155          44         65             Y             25
Paul M- 27:45             245         70        95FS          Y             30
Carrie- 31:16               95           30       45FS           N            15
Casey- Rx  34:30
Kathryn- 32:30           135          35         65              Y             25
Ben- 1/2  21:00                          20         FS             N
Mary-34:53                 95           35         AS            N             20
John- 34:53                185          53          95            Y              30
John M- 32:35           185          53          75             Y             30
Holley- 1/2  18:45       95          35          15              N            15
Byron- 28:33             225          70          95             Y             35
Ryan- 34:04               215         70          75              Y            30
Candice- 38:05          135         35          45              Y            20
Teresa-32:42             135         35           45             Y             20
Cole- (10)  16:35       155         35        125FS         N            20
Red- (10)  16:42        155         35        135FS         N            20
Richard- 23:50           225         70          95             Y             40
Sharon- (10)  22:21    135         35         35             N             15
Erin- 30:27                 135         35         75              Y             20
Britt- 36:30                 185        53         75              N             30
Jordan- 38:20             135        35          65             N             20
Paul- 41:20                225         53          95             N             35
Matt- 27:09               185         70          65             Y             30
Caitlin- (15)  37:41     95          35          15             N             15
Tommy- (15) 30:35   135         53          15             N             25
Stephen- 30:46          135        53           95             Y             30
Megan- (10)  20:14    75         35           35             N             15
Quincy- 40:02            135       53          95FS          N             20    
Tammy- 35:06           135        35          65              Y             20
Paige- (1/2)  19:21      75        35         15FS           N             10
Danson- 27:25           175        35        15FS           Y             20
Todd- 27:50              185        53          65              Y             30

Great workout everyone. Nice job going as prescribed Madman! This was a super heavy volume session- good job hanging tough through to the end.

The 'Lumberjack 20' is named in honor of the 12 soldiers and one civilian killed on November 5, 2009 when a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas.

We are approaching the end of the Winter Circus. Just a few more workouts to go. Outstanding efforts and super strong fuel has carried us this far. Anything left in the tank? Hope so.

If you haven't figured it out yet.

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

Comfort is secondary.

Tuesday, December 17, 2013


'Michael' is another good friend to CFSF, and when we did our own programming we used to see him a lot more frequently than we do now. He's a benchmark workout that really shows progress over time.

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

Todd McK- Rx  24:32
Russell- Rx  23:37
Paul M- Rx  19:35
Richard- Rx  18:40
Derrick- Rx 20:31
Allie- Rx  27:04
Dustin- Rx  26:29
Erin- Rx  21:48
Sharon- (Mike) 18:13
Teresa- Rx  24:33
Mary- Rx  28:06
Ryan- Rx  21:52
Byron- Rx  21:47
Britt- Rx  25:26
Tammy- Rx  29:45
Anna- (Mike) 22:21
Paul- Rx  28:22
Matt- Rx  19:37
Caitlin- (Mike) 12:00
Jordan- Rx  22:47
Paige- (Mike) 17:06
Meagan- (Mike) 13:48
Danson- Rx  23:30

Great workout everyone. Fast runs and solid PT. Thanks for those strong efforts. Great job puppies. Enjoy this scale. You won't get it next time.

This workout should be completed unbroken. Anybody get everything unbroken? Just keep moving.

Great job anaerobs (turtles). You guys all toughed it out. 'Michael' is one of the aerobs (jack rabbits) best friends and favorite workouts. The turtle and jack rabbit terms, which are completely applicable here, are courtesy of Paul and sound a lot better than being in the "goon squad".

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

We have a few more Heroes left, then on to some fun stuff. Friday will be the '12 Days of Christmas' workout and we are asking everyone to be at CFSF for a group photo. We'll take the picture before the workout starts so even if you aren't working out, come by and get in the photo. This is important.

We have never had the entire CFSF family together before. 5:00-5:15 Friday.

Tuesday is a rest day. We need it. Use your time wisely and do something that helps you recover. The smash party was a big hit that everyone benefited from. We don't need to have a party for you to get some smash time. Anytime can be smash time.

Roll, smash, floss, feather, ICE. Rinse and repeat. A little bit every day right? Right. On rest days we can get a little bit more. There's plenty to do. If you need any ideas ask an Instructor.

Open gym tonight 5:15-6:15. Be sure to thank Instructor E.

Thanks for another great day at CFSF.

Better than yesterday.

Monday, December 16, 2013


We had options today. Although hammer to the foot, or hammer to the hand doesn't seem like much of an option at all...

1 mile run
2000 meter row
1 mile run

Todd McK- 26:26
Paul M- 22:59
Carrie- 27:44
Dave- 29:05
Paul- 31:52
Matt- 24:05
Candice- 30:51
Quincy- 32:21

1 Double-under
1 Thruster, 65/45
2 Double-unders
2 Thrusters
Continue adding Doubles, and Thrusters until you reach 20.
5 Burpees after round 5
10 Burpees after round 10
15 Burpees after round 15
20 Burpees after round 20

Derrick- Rx  50:38
Erin- Rx  31:17
Teresa- Rx  43:27
Megan- Rx  44:13
Richard- Rx  29:54
Abby- Rx  40:28
Casey- Rx  41:33
Todd- Rx  40:44
Russell- Rx  39:00

Great workouts everyone. Whether you chose 'Jerry' or 'Culbreth', there were some really fast finishes, and borderline cruel and unusual punishment for others. Good job hanging tough through a tough workout.

We are always tougher than we think.

We have seen 'Jerry' before, but 'Culbreth' is a new one that leaves us completely spent by the end by becoming increasingly more difficult with each round. The cumulative effect of the Burpees alone was something from the other side.

'Culbreth' is named in honor of  U.S. Army Specialist Justin Culbreth, assigned to the 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division, who was killed November 17, 2012 in the Panjway district, Afghanistan.

Track what you do at CFSF.

We are moving smoothly through the Winter Circus toward the Christmas break. CFSF will be closed the 24th through the 26th. We will workout on the 27th and 28th but remain closed after the 28th until January 3rd.

Thanks for another great day at CFSF.

Uncommon dedication and resolve.


'Boom, Boom, Pow' is destruction of the first order, we love it. Rounds 11-8 are awful. Just keep moving. Everything from the 7th round on gets better.

'Boom, Boom, Pow'
11-10-9-8-7-6-5-4-3-2 reps:
Dips (^band assist)
Deadlifts, 185/105
Front squats, 115/65
Loaded sit-ups, 20/16

Paul M- Rx  28:11*
Dave- Rx  39:57
Abby- Rx  22:47*
Richard- Rx  20:25*
Kathryn- Rx  27:21
Quincy- (8) 165/95  29:44^
Megan- (8) 95/45  19:28^
Caitlin- (9) 75/35  19:32^*
Tommy- (9) 165/95  26:50^
Stephen- (9) 165/95  21:04*
Candice- 105/65  33:32^
Paul- 185/115  52:14^

Awesome workout everybody! Abby, Richard, Paul M, Stephen, and Caitlin, exceptionally awesome- going unbroken. This workout tests our resolve to finish. Way to hang on tight through to the bitter end.

The good news is that everyone that did get this session last time dropped time. Great job guys, and proof that CrossFit works! Strength and conditioning with growth across broad domains.

Congratulations Doctor Derrick
We cut some of our academic guys a little slack for missing Saturday after Friday nights shindig at the Brew Pub that lasted into the early hours of Saturday morning. Thanks for coming out, and good job Derrick, you're the new Dr. Doom, and we are proud of you!

We did end up getting kicked out after all... That's funny. Things could have gotten ugly with thirty CFSF members in one room, drinking beer.

Thanks for another great day at CFSF. Thanks for the monster efforts from everyone, and the super strong fuel. 'Boom, Boom, Pow'- LOCKED.

Do more. Be more.

Friday, December 13, 2013


We seamlessly transition from the Ladies to the Heroes and start off with an all killer no filler session that we first saw 101212. Interesting that we end up doing the same workout on the same day three years later....

5 Rounds:
22 Kettlebell swings, 70 pound kettlebell
22 Box jumps, 24" box
400 meter run
22 Burpees
22 Wall ball shots, 20/16

                                    KB      Box"
Eric- Rx  47:06
Dustin- 52:31             53       24
Russell- 47:00           53        24
Paul M- 41:02           53        24
Carrie- 53:07             35       24
Allie- 52:50               35       20
Paige- (2) 30:35        20       20
Todd McK- 47:44     35       24
Richard- Rx  38:24
Abby- 39:08               35      24
Erin- 44:10                35       24
Byron- 51:42             53      24
Ryan- 49:57               53      24
Mary- (3) 30:13        35      24
Teresa- 51:20            35      24
Red- (3) 31:25          35      24
Tyler- (3) 32:00        35      20
Britt- 56:49               44      24
Cole- (3) 31:50        35       24
Tammy- 54:53          35       24
Natalie- (2)               30       20
Paul- (3) 40:30         53       24
Matt- 41:43              53       24
Caitlin- (3) 24:17    30       20
Tommy- 40:19 (3)   53       24
Megan- (2) 19:36     35      20
Brandi- (3) 36:23     35      20
Dave- 59:22              53      24
Quincy- (3) 50:00    53      24
Meagan- (3) 37:19   35      24
Stephen- (3) 29:25   53      24

Great job and way to hang tough EVERYBODY. This workout is a real gut check that follows the theory perfectly- nobody thought it was going to be as difficult as it turned out to be.

None the less, we had some monster performances and wicked strong fuel floating around. Pace was key. Go out too fast and coming home sucks. Just keep moving. 

Good job puppies. Thanks for your hard work and attention to detail.

This workout is named in honor of  U.S. Army Captain Dan Whitten, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division who was killed on February 2, 2010 in Zabul, Afghanistan.

Friday is a very well deserved rest day. Use your time wisely. Get some love. You know what to do. No open gym tonight. 7:00 pm Cheaha Brewing Company instead.

Thanks for another great day at CFSF. You are all AWESOME!

3-2-1 Go!

Thursday, December 12, 2013


'Nicole' is a relatively obscure CrossFit workout that we got turned on to a few years ago. While most of the time in the workout is spent running, max sets of Pull-ups add up quickly.

Another time bending session.

20:00 AMRAP
400 meter run
Max rep Pull-ups
Russell-      5/125
Derrick-     6 /102
Paul M-       7/75
Todd-           6/99
Allie-           5/53
Teresa-        6/65
Abby-          7/104
Todd McK-  6/65
Erin-            6/70
Eric-            6/110
Casey-         5/79
Dustin-         6/31
Kathryn-      6/60
Byron-        6/104
Sharon-        4/48
Richard-     7/132
John M-      6/80
Red-            5/33
Cole-          5/45
Tyler-         3/16
Quincy-      5/43*
Dave-          6/66
Candice-     5/52
Britt-          6/44
Matt-          7/92
Paul-          5/29
Natalie-     6/48*
Meagan-    5/47*
Paige-        5/40*
Caitlin-      5/51*
Tommy-    5/97*
Megan B-  5/70*

Great workout everybody. Good runs and pulls. Monster numbers!

Although difficult, this was a fun session that allowed us to really work on those kips. Just don't let go of the bar. If your kip was on, you were jamming. If not, things got heavy quickly. Just don't let go of the bar.

We like strict Pull-ups, Reverse push-ups, Bent-over rows, and Ring rows at CFSF for our beginners. Strong shoulders are a prerequisite for kipping Pull-ups. While your shoulders are becoming stronger, you are working on the body control necessary to kip, mainly  'hollow' and 'Superman'.

These all come together as you continue to get on the bar and practice kipping Pull-ups. Before you know it, you're getting five, seven, maybe 9 Pull-ups in a row. You're there! The band is heroin. Don't become addicted.



Thanks for another great day at CFSF. Open gym is cancelled Friday so everyone can be at the Brew Pub at 7:00. Derrick Rice is graduating from JSU with his Master's Degree, and unfortunately for us, he and his family will be leaving us and moving on just after Christmas.

So come out and help us bring down the place. Derrick is buying!


Wednesday, December 11, 2013


'Elizabeth' is another CFSF favorite workout. Short and sweet, she can drop you like a bad habit in mere minutes. We had options on the Clean. Full, or Power. You call it.

21, 15, 9 reps of:
135 pound Clean (^power)
Ring dips (*bar/band)

Todd McK- 75  15:58
Kathryn- 75*  12:48
Quincy- 115^*  12:40
Eric- Rx  11:18
Paul M- Rx^  6:04
Carrie- 45* HSC  9:27
Allie- 65^*  10:03
Dustin- 96^*  7:58
Derrick- 95  11:41
Russell- 95^  6:00
Richard- Rx  7:45
Abby- 75  15:03
Brandi- 65*  12:19
Candice- 95^*  15:40
Erin- 85*  11:28
Tammy- 75*  9:55
Cole- 115*  8:30
Red- 95*  8:05
Tyler- 75*  12:00
Stephen- 95^  10:52
Caitlin- 45*  7:20
Tommy- 65^*  13:14
Paul- 135*  12:53
Derek- 95^*  7:24
David- 75^*  7:34

Great workout everybody. Nice Cleans. Good job going downtown- if you went downtown that is... Some did, some didn't. The Clean and the Power clean are alike yet so very different. Most Olympic coaches will tell you a Squat clean is a missed Power clean.

We have relaxed the issue between Clean, or Power clean by giving you the option of choosing which one you perform. Only when CrossFit specifies Squat clean are we on the hook for the full movement.

A good Clean is a thing of beauty that requires lots of practice to get to where things look smooth, and consistent- almost easy. You feel when things are "on" and moving smoothly. Conversely, you feel it when they're not.

Practice Cleans anytime you get a chance. A fun Open gym workout is 3 Cleans every minute for 10:00 minutes. Focus on the cues we've talked about, and consistency. You'll be locked on before you know it.

Week two day two of the Winter Circus is next. Standby.

Thanks for all the great efforts and fuel today.

Gut up!

Tuesday, December 10, 2013


We finished the second Winter circus cycle with another short and sweet CFSF favorite that everyone loves. One and done. The epitome of  'just keep moving'. Unbroken was the word of the day.

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups (*prog)

                                        1000m row
Paul M- Rx  10:48             3:43
Carrie- 4:21*                     4:21
Teresa- Rx  10:34              4:04
Matt- Rx  10:34                 3:47
Dave- Rx  12:12                4:00
Kathryn- Rx  11:44           4:19
Russell- Rx  8:06              3:37
Paul- Rx  15:30                 3:47
Tommy- 9:10*                  3:58
Derrick- Rx  8:29             3:35
Erin- Rx  10:28                 3:53
Quincy- 14:50*                4:02
Megan B- PP 12:57*       4:37
John M- Rx  10:58           4:02
Richard- Rx  7:25             3:35
Abby- Rx  10:29               4:13
Todd-Rx  9:34
Todd McK- Rx  11:37     4:08

Great workout everybody. Super fast rows, and finishes. We had a tie between Derrick and Richard for the fastest row that we should have settled by Rowling a frame or two.

For a fast time you must be able to go unbroken on the Thrusters or the Pull-ups, for a very good time complete both unbroken. I've seen it done unbroken a few times by firebreathers (Corey, Brad, Mk, Mark, Brian, and Patricia) and it's all mind over matter.

Don't let go of that bar. If you don't mind, it won't matter. BAM! You're done. That's what matters.

Thanks for another great day at CFSF. Thanks for your energy, and enthusiasm. We own this Circus.



It was Toyota time at CFSF and you got what you asked for. A few people wanted to make up the missed wod and some were just fine staying on schedule. Rigid flexibility.

5 rounds:
15 foot Rope climb, 3 ascents
10 Toes to bar
45 pound Overhead walking lunges, 21 steps
400 meter run

Matt- Rx  30:21
Russell- Rx  30:15
Dave- 25  38:28
Kathryn- 25  35:30
Paul M- Rx  29:56

3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (*sub)

Sharon- Rx  21:25
Paul- Rx  20:04
Meagan- 35  16:35*
Tommy- 53  15:02*
Caitlin- 35  18:20*

Great workout everyone. 'White' is a mother grabber of the highest order. No double dippers today. Understandable. Just get done.

Good jog getting 'Helen' in the book . She too is a CFSF favorite. As prescribed two times in a row Paul. That's a trend. Great job.

Whichever workout you chose, good prioritization on a Saturday morning. Serious fitness for serious people! Seriously something. That's for sure.

Good job holding on tightly up to now. Stay chalked up.

Thanks for another great day at CFSF. You are all awesome!

Rest later.


We love options at CFSF. When it comes to rain, when we can, we choose to stay in. Luckily, the other option WAS an option today. Unfortunately, we are OUT of options.

21, 15, 9 reps of:
95/65 pound Overhead squat
95/65 pound Sumo deadlift high pull

Russell- Rx  6:26
Todd- Rx  7:28
Kathryn- 45  7:17
Derrick- Rx  4:53
Byron- Rx  8:03
Paul- Rx  9:50
Teresa- Rx  8:58
Tammy- Rx  7:31

5 rounds:
135/95 pound Power clean, 10 reps
15 Push-ups

Russell- Rx  8:13
Todd- Rx  7:54
Kathryn- 75  7:45
Dave- 95  8:40
Erin- Rx  11:31
Britt- 105  13:01
Sharon- 65  12:32
Red- (3) 135  6:00
Stephen- 95  9:51
Matt- Rx  10:09
Meagan- 55  12:09
Quincy- 115  16:50

Great workout(s) everyone! Whenever there are two wods on the board there are always people so highly motivated that they feel like they have to get both. We love these levels of motivation. Kathryn, Russell, and Todd- GREAT JOB, and thanks for the fuel. We all benefit from that.

Congratulations Paul W! At prescription and fast. The worm has turned strong. Good job and thanks for the awesome effort. At prescription only matters when you can move more than you rest.

Very good workout puppies: Meagan, Red- thanks for your hard work and attention to detail.

Both of these workouts were recycled winners from last years WC that received a lot of positive feedback. The bad news is if we have an more inclement weather you'd better be ready to get out in it...

Fourth Winter Circus casualty
Thanks for another great day of training and conditioning at CFSF.

On time, on target. Never quit.

Thursday, December 5, 2013


Congratulations! One sixth of the Winter Circus complete. We finished the cycle with an old friend that everyone loves to see, 'Annie'. She's no walk in the park, but she's short, and sweet.

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

Derrick- Rx  9:41*
Quincy- (40) 15:20
Eric- Rx  10:10
Todd McK- 25:36
Paige- (30) 8:26^
Paul M- Rx  16:20
Carrie- 11:14^
Abby- Rx  17:41
Allie- Rx  22:05
Erin- Rx  7:30
Russell- 12:43^
Kathryn- Rx  6:43*
Teresa- Rx  12:00
Emilee- Rx  27:08
Sharon- Rx  21:02
Richard- Rx  6:06
Candice- Rx  14:43
Byron- Rx  11:17
Lisa- (40) 10:55^
Tammy- Rx  18:25
Cole- (40) 11:06^
Brandi- 12:34^
Matt- Rx  12:14
Red- (40) 10:30^
John M- 11:55^
Paul- 12:19^
Tommy- 13:35^
Dave- 10:07^
Meagan- 14:59^
Derek- 10:25^
Natalie- (30) 7:58
Stephen- 11:51^

Great workout everyone. We had some super fast finishes, and some that almost qualify for cruel and unusual punishment. Good job hanging tough.

We have talked a lot about body positioning and awareness. Double-unders require we be in a more hollow than extended position. Hollow is tight, and well organized. Extended is sloppy, and our feet get in the way of the path of the rope.

Are your singles efficient? If not, your Doubles will be difficult. An easy and effective strategy to get better control of your positioning is to practice "pogo stick" jumping from the balls of your feet, not allowing heels to touch down.

Get into a hollow position with each jump. Once you've got that, get the rope and practice efficient singles while maintaining better positioning. Once you've got that, Doubles are a lot easier to pull off.

Work on chaining them together next. Doing just one, or two Doubles at a time takes way too long.

Third Winter Circus casualty
Thursday is a very well deserved rest day. Open gym 5:15-6:15 for some extra love you know you need. Roll, smash, floss, feather, stretch, distract- anything that helps you recover. This small investment of your time has very good returns, benefiting you greatly.

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

Keep Friday December 13th open. Derrick Rice graduation/going away party at the Brew Pub, 7:00 pm

The second Winter Circus cycle starts Friday. Be ready.

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

Constantly varied, functional movements perfomed at high intensity.

Wednesday, December 4, 2013


'Linda' stretches CFSF to it's limits. Every bar, bumper, and bench are used. We'll ask Santa for some new stuff for Christmas... In the meantime, 'Linda' got what 'fer. We turned the tables and gave her all she could handle this time around.

'Linda' aka 'Three Bars of Death'
10-9-8-7-6-5-4-3-2-1 reps of:
Bench press
                                                DL       BP       C
Derrick- 39:29                     315      225    135
Russell- 46:44                     295      195    145
Richard- 27:41                     225      155    130
Todd McK- 33:00                135      95       65
Eric- 37:00                           275      185    135
Paul M- 28:30                      225      155    130
Carrie- 29:44 (8)                 105       75       45
Allie- 31:46                          125       75      55
Kathryn- 32:37                     135       85      75
Todd- 27:46                          290    HSPU   145
Byron- 33:08                        235      195    135
Abby- 37:11                         155        80      75
Sharon- 24:56 (8)                135       65       55
Teresa- 34:05                       155       80       95
Candice- 30:42                    135       90       65
Britt- 29:04                          135       95      95
Tammy- 27:07                     155       75       75
Matt- 26:28                          185      135     95
Stephen- 31:33                    155       95       95
Red-  14:10 (7)                    135      185     95
Cole- 14:11 (7)                   135      135     95
Brandi- 23:54 (8)                135       65      75

Great workout everyone. As prescribed, 'Linda' is a true mother grabber. Deadlift 1.5 times body weight, Bench press body weight, and Clean 3/4 body weight. Monstrous. We had two monster killers that got this gem as prescribed: Eric, Russell, OUTSTANDING! You guys are tough.

The usual advice from the Instructors is to go as fast as possible, resting between exercises, not during. Going unbroken is key, and if your weight selection was off, you were resting too much.

Rest later.

Dustin, Paul W, John M, Meagan, and Derrick OH: check in with one of the Instructors when you get to CFSF.

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

You miss 100% of the shots you never take.

Tuesday, December 3, 2013


For the uninitiated, the Winter Circus is a one month break from the CFHQ main site programming. Starting in 2008 with three CF Ladies in a row, it has grown to what it is now: Ladies, Heroes, and some seasonal fun at the end.

It also proves to us that we can do a lot more than we think we can. Right Paige? Right. SAVE YOUR CHILDREN FROM THE FIRE! You did. Step one- locked.

The first of 18:

5 rounds:
20 Pull-ups (*prog)
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between sets
Eric- Rx  36:05
Paul M- Rx  44:43
Carrie- 53:07*
Russell- Rx  36:17
Abby- Rx  41:30
Derrick- Rx  38:05
Erin- Rx  48:50
Kathryn- Rx  38:23
Allie- Rx  48:20
Casey- Rx  44:44
Brandi- (3) 32:46
Mary- (3) 31:40
Britt- Rx  55:41
Sharon- (3) 31:53
Matt- Rx  46:51
Teresa- Rx  44:47
Paul- (3) 36:37*
Quincy- (3) 36:06*
Stephen- Rx  42:40
Todd McK- Rx  46:44
Paige- (3) 23:00*
Tommy- (3)  22:40
Tammy- Rx  41:52
Cole- (3) 24:15
Red- (3) 24:09
John M- Rx  55:12
Caitlin- (3) 22:42*
Todd- Rx  48:46

Great workout everybody. This was a long one, good job toughing it out until the end.

Nice PT everybody. we talked about a few fine points on the Push-ups, and the Squats, two exercises that can get sloppy when we are fatigued. Nice work hitting those targets, and and good job getting dialed in with the cues.

Good Pull-ups too. Less reliance on those bands means we have the body control and strength necessary to kip, but we are seeing strict Pull-ups as well. HOOYAH! That's good stuff. Our ability to move our own body weight is paramount, and one of the first steps and biggest accomplishments there is at CFSF.

First Winter Circus casualty

Second Winter Circus casualty
Thanks for another great day at CFSF. Thanks for the super strong fuel and efforts.


Monday, December 2, 2013


Appropriately foreshadowing the Winter Circus, Thrusters were a great way to prep up. Ready? Yes.

Thruster 2-2-2-2-2-2-2
Paige- PP 46
Brandi- 80
Sharon- 75
Jesse- 215
Todd- 185
Quincy- 135
Russell- 185

Great lifts everyone, and good prioritization! The Thruster is the epitome of "embrace the suck", and even though we improve over time, they will still suck.

Bareit? Ja.

The tryptophan induced couch-lock stupor we call Thanksgiving is over. Back to work.

The circus line up is a good one, and we're going to have fun. With the exception of a few request repeats from last year, it's all new stuff.

Listo? Si.

Now is the time. This is the place.

Maximum Thrusters Mr. Sulu-