Search This Blog

Thursday, January 31, 2013


One-thirty, one-thirty. Interesting date, and a very interesting workout. 'Amanda' epitomizes CrossFit with a short, sweet, super high intensity metabolic punch. We had options...

Three rounds, 9-7-5 reps of:

Muscle-up (*3:3 ^mix)
135 pound Squat snatch

Eric- 75# ^  14:13
Richard- 95# *  11:05
John- Rx  12:01
Mark- Rx  7:59
Candice- 35# *  18:48
Teresa- 45# *  12:47
Sharon- 35# *  20:26
Shawn- Rx  8:27

1000 meter row
50 Thrusters,  45 pounds
30 pull-ups

Derrick- Rx  11:50
Erin- Rx  12:55
Alice Anne- Rx  13:11
Kelli- Rx  16:19
Tammy- Rx  12:10
David- Rx  11:52
Todd McK- 35#  11:33
Dave- Rx  11:25
Mark- Rx  8:55
Shawn- Rx  7:51

Great workout/s everybody. The sub for the Muscle-up added considerable time to the workout. The good news is we have another set of rings going up. Which means we can ALL practice those Muscle-ups.

Muscle-ups and a full Snatch are both highly technical movements that are difficult but completely doable with practice, consistency, and patience. They are also good examples of why it's so important to be able to cultivate some serious stability, and be incredibly flexible at the same time.

Great job getting 'Amanda' at prescription. Super good job getting 'Amanda' at a scale. How much you snatch is irrelevant if it's an off-time, crappy movement.

The 'Jackie' option gave people a choice of hammer to the hand, or hammer to the foot. Not a real good choice either way, but less technical. She too is deceivingly potent. Pace is key. Going out too fast makes coming home a lot harder. Good job shutting her down.

"I think I'll get both."
   "That's a firebreather move..."
"That IS a firebreather move."

Good job Mark, and Shawn. Two heavies back-to-back. That's great motivation, and wicked strong fuel for everyone. Thanks. You guys are definitely firebreathers and we're glad you're here sharing knowledge and experience. That's what CrossFit is all about, sharing the love. Where is the love anyway?

Nice work puppies. Most of you worked off the clock today, still getting dialed in. Thanks for your hard work. You all have another arrow for your quiver.

Thursday is a rest day. Use your extra time wisely. It's also week three of the Paleo Challenge. How's everybody doing? Have you compared points with anyone lately? Seven weeks to go.

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

Skinned shins are super sexy.

Wednesday, January 30, 2013


'Gwen' is another deceivingly difficult workout. Most people underestimate the grip requirements and pay for it. However, if you can remember a few cues and keep moving efficiently, you can mitigate the grip issues.


Clean and Jerk, 15-12-9 reps

Touch and go only. No dumping. Rest as needed between sets.
Derrick- 140#  18:50
Todd McK- 65#  6:45
David- 95#  8:30
Russell- 115#  5:36
Eric- 135#  13:15
Alice Anne- 65#  9:42
Erin- 75#  7:48
Casey- 135#  19:24
Kelli- 65#  11:30
Tammy- 65#  5:09
John- 155#  15:31
Candice- 65#  7:15
Shannon- 55#  6:28
Todd- 135#  8:39
John M- 70#  7:40
Holley- 55#  7:06
Ryan- 95#  6:45
Juan- 95#  6:45
Sharon- 55#  6:59
Shawn- 155#  9:36
Dave- 95#  12:34

Congratulations. Everyone selected a load they could handle. We threw in a 5 Burpee penalty for loss of contact with the bar, and only a couple of guys got nailed. Good job burning straight through the reps! Some people rested, and some recovered fully between sets. That's the beauty of 'Gwen'.

Several people worked off the clock on the set-up, first, and second pulls, and are now dialed in. Good job, and thanks for your hard work. Oh yeah, DO YOUR HOMEWORK! The Deadlift is the first and second pull and it's great example of why tight hamstrings, a tight chest/shoulder girdle or worse, both- can be a huge problem. Try getting into a good set-up with either and you'll know why a little bit of flexibility/mobility training every day is so important.

The night crew scored 530 points to the lunch crew's 485, which brings the competition to 3-2 still in favor of the lunch crew. Standby.

Why do you CrossFit? Here's a good example of why- volunteer firefighters Derrick, and Erin Rice get the alarm early in the morning, and within minutes are clearing victims and extinguishing a house fire just down the street from their own house. You do not want to run out of fuel until everything you need to do has been done. Great job Derrick, and Erin. That's why you are CrossFit. Aside from how much FUN it is too...

I was asked recently, "What's the difference between what you guys do down there at CrossFit and body building?" I responded, "We pick them up and carry them while running." He understood- the difference is strength AND conditioning. Not just the appearance of fitness.

CrossFit makes everything better.

Thanks for another great day, and thanks for the super strong fuel.

Standing next to a mountain, I'll chop it down with the edge of my hand.

Tuesday, January 29, 2013


We know from experience that reversing the order of any workout can have some interesting results... Did anyone have that deja vu feeling all over again-   
?drawkcab s'ti hguoht nevE

'Fifty Filthy'

50 reps of each:

Wall ball shots, 20/16
Back extensions
Push press, 45#
Knees to elbows
Walking lunge, 50 steps
Kettlebell swings, 35
Jumping pull-ups
Box jump, 24" box
                                  Dbls    PP     K2e     KB     Box"     130109
Alice A- 31:57            Y        35      Y        30       20         30:38
Russell- 28:52             N       45       Y        35       24         33:06
Kelli- 37:38                N         x        N        30       20         44:25
Derrick- 34:23            N        45      Y        35       24         31:56
Teresa- 27:12             N        45      Y        35       24        
Tammy- 28:24            N       45       Y        35       20
Allie- 37:01                 N       35      Y        35       20          33:52
Ryan- 38:00                N       45      Y        35       24
Erin- 32:52                  N      45       Y        35       24          32:25
John- Rx 27:36                                                                   30:29
Kathryn- 29:36            Y       35      Y       30        20          33:50
Mark- Rx  21:26                                                                 22:48
Josh- 30:44                  N      45      Y       35        24
Shannon- 26:15           N       35      N       35       20           32:31 (30)
John M- 33:58             N      45       Y       30       20           38:25 (30)
Todd- Rx  29:36                                                                  33:26
Shawn- Rx  21:16
Juan- 31:21                  N      45       Y       30       20
Cortez- 26:25               N      45      Y        30      20
Dave- 36:37                 N      45      Y        35      24           44:44
Katie- 40:05                1/2     35      Y       30      20
Todd McK- 36:35       N       35      N       30      20 (30)

Great workout everybody. There were some super fast finishes, and a little cruel and unusual punishment. Debatable as to which is more challenging- finishing with Box jumps, or Burpees. You decide.

There were a few people who crushed their previous time to finish. Good job you guys. No worries if you didn't- there will be many more opportunities. Unless your order was the same, it's hard to compare sessions anyway.

Great job puppies! Crawl, walk, run- in that order. You are all doing great. Be consistent, do your homework, and you will succeed in reaching your goals. Don't have any goals? Set some. Short range, and long range. Pursuing, and ultimately reaching a goal is wicked strong fuel.

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

No deposit, no return.

Monday, January 28, 2013


Loved or hated, but never ignored- the Thruster turns people into pretzels.

135 pound Thruster, 15 reps
200 meter run
95 pound Thruster, 20 reps
400 meter run
65 pound Thruster, 30 reps
800 meter run

John- Rx  15:35
Todd- Rx  15:53
Nicole- 35/35/10  20:44
Shannon- 35/35/8  18:31
Kathryn- 65/45/35  12:34
David- FS 135/95/65  15:12
Derrick- 115/85/65  14:10
Russell- Rx  15:05
Erin- 65/45/35  14:20
Dave- 96/75/65  14:31
Eric- Rx  13:21
Lindsey- 15:55
Holly P- 15:55
Alice Anne- 45/35/25  14:08
Teresa- 85/65/45  15:25
Shawn- Rx  11:20

Great job everybody. Great Thrusters, and good runs. What a deadly combination. Good prioritization on a nice Saturday morning. Your body thanks you.

Congratulations Shannon. You are the 25%. Good job and stay tough.

Thanks for all the hard work and super strong fuel.

It pays to be a winner.


We love new and interesting stuff at CFSF, this workout was both.

75 Handstand push-ups (*sub)
20 Double-unders every minute (^singles)

Casey- Rx  23:40
Shawn- Rx  8:36
Kathryn- 8:36*
Teresa- 8:57^
Juan- 18:49^

We scaled this gem a few ways:

Opt. A
75 Push press
20 Double unders every minute (^singles)

Derrick- 100#  11:28^
Erin- 65#  9:01^
Kelli- 35#  9:03^
Nicole- 35#  12:26^
Heather- 35#  10:44^
Shannon- 35#  11:15^
Candice- 45#  9:55^
Russell- 75#  8:00^
Holley- 45#  13:03^

Opt. B
75 Handstand push-ups
20 Double-unders every 15 reps (^singles)

Eric- 10:05
John- 19:05
Sharon- 11:04^

Good job everybody- Whichever workout you selected. Good Doubles if you get 'em- We need to work on our Doubles! Everyone. Some singles subs took entirely too long, adding to the misery.

Several people rolled off the clock, getting some solid Handstand practice. Good job you guys. Inversion? Who cares. No worries. That's the hard part, and it's OVER!

For most, this session came down to a couple of small words: Rigid flexibility.

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

Expect more from yourself.

Friday, January 25, 2013


Deadlifts are as functional as it gets. Use the Deadlift principles you've learned when you lift anything, regardless of how heavy.

Deadlift  3-3-3-3-3
Kelli- 115
Allie- 105
Derrick- 435
Eric- 350
Alice Anne- 155
Erin- 155
Kathryn- 185
Tammy- 200
Casey- 345
Candice- 165
Teresa- 200               195
Sharon- 190              180
Holley- 170
Heather- 175
Katie- 145
John- 405
Nicole- 165
Dave- 255
T- 285                      285

Great Deadlifts everyone. Super heavy lifts Derrick, John, Tammy, and Teresa! From the set-up through the finish, nice work everybody. There were several cues we talked about hitting- good job hitting those targets. Consistency is key.

The CFSF lunchtime - nighttime competition is still going on, and with a score of 1,330 to 1,135 the lunch crew beat the night crew by 195 points. Congratulations lunch crew. That brings the competition to 3-1 in their favor.

For everyone that focused on Deadlift form sans max lifts- THANKS! For working so hard. You have the foundation in place for solid growth. Shaky foundations lead to lots of misses. Bad, bad.

We are two weeks into the Paleo Challenge. How are you doing? We have gotten mostly good reviews from everyone involved. Eight weeks to go. Remember, this is a CHALLENGE... Not meant to be easy. So suck it up, Buttercup.

Thanks very much for another great day at CFSF.

"All good things come from the Deadlift."
   -Coach Glassman


Thursday, January 24, 2013

Wednesday, January 23, 2013


The motivation to work hard through Hero sessions is what makes them special. We are very fortunate for people willing to make the ultimate sacrifice for our country. We are also very fortunate for having CrossFit.


10 rounds:
11 Chest to bar pull-ups (*prog)
75 pound Front squat, 22 reps

Kelli- 1/2  35#*   17:57
Russell- Rx  26:56
Richard- 65#  21:24
Abby- 1/2  35#*  14:26
Allie- 45/35#*  29:06
Alice Anne- 45/35#  26:34
Tammy- 45#  22:23
Kathryn- 45#  25:14
John- Rx  32:25
Shawn- Rx  23:05
Heather- 1/2  35#*  14:27
David- 45#  31:55
Juan- 65#  41:05
John M-1/2  45#*  19:30
Shannon- 1/2  35#  13:13
Ryan- 1/2  65#  12:12
Erin- 55#  36:02
Derrick- Rx  29:28
Katie- 45/35#  43:43
Todd McK- 1/2  35#*  20:00
Dave- 65  27:16
Britt- 1/2  45*  20:00

5 rounds:

5 Reverse push-ups
PVC Front squat, 10 reps

Ben- 8:51

Great job everybody! This was a long, long workout, even for the fast people. Good job hanging tough. We saw some real determination from a lot of people pushing though the wall- OUTSTANDING! That level of effort helps fuel us all. Thanks.

Nice work Shawn, Russell, Derrick, and John- at presciption. Good job Katie, and Juan. Anything over forty minutes falls under the cruel and unusual punishment category.

Efficiency becomes an issue with these high volume workouts. Lose focus on any of the cues we've talked about and things can become even more difficult. Attention to detail, and the ability to stay focused on the "here and now" are essential. Thinking about the late rounds while you're still in the early rounds can make things stretch out.

This workout is named for U.S. Army Staff Sergeant Sean Flannery, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division, who was killed on November 22, 2010, in the Kandahar province, Afghanistan.

Thanks for another great day at CFSF.

"Although all men are born free, slavery has been the general lot of the human race. Ignorant, they have been cheated. Asleep, they have been surprised. Divided, the yoke has been forced upon them. But what is the lesson? The people ought to be enlightened, to be awakened, to be united. That after establishing a government they should watch over it. It is universally admitted that a well instructed people can be permanently free."

"Do not separate text from historical background. If you do, you will have perverted and subverted the Constitution, which can only end in a distorted, bastardized form of illegitimate government."
  -James Madison, 1792

Tuesday, January 22, 2013


Tests! How cool? This was a super fun session. Thanks CFHQ! It was also a great opportunity to work on a few things, and get a little extra practice. Great job everyone!


1. L-sit for time (*tuck)
2. Handstand walk for distance (*handstand hold for time)
3. Chest to bar weighted pull-up for load (*rev push-up for reps)
4. Snatch, 1 rep max (*push-press, 1 RM)

                       1        2         3         4
Kelli-             :29     :35*                35#
Allie-             :35    1:44*               45#
Erin-              :41    1:07*               95#
Dave-            :24    1:10*              115#
Kathryn-        :27    1:46*   10#   
Russell-         :30      :37      30#     115#
John-             :21     14'      45#      185#
Holley-          :40     1:18*
Richard-        :25      6'        40#     135#
Lynde-          :25     1:49* 
Casey-          :16     1:40*   45# 
Candice-       :45     2:00*   15#
Teresa-         :26     1:18*   10#      65#
Derrick-        :18                 45# 
Tammy-        :17     1:10* 
Ryan-           :06     :32*      40#     115#
Shawn-        :08      23'       45#     185#
Sharon-        :20*   1:20*     7*      45#
Juan-            :32     :54*      50#     115#
Todd M-      :15*   :40*      9*       95#*
Heather-      :03*                 1*      100#*
Britt-            :12*   :25*      5*       110#*
Katie-          :21*    5'         5*       102#*
Ashley-        :10*   1:00*    6*       100#*
T-                :35      7'        45#      125#

Great job everyone. Did anyone find the common thread that tied these exercise tests together? That's right- HOLLOW! Hollow positioning is key to all these exercises, and we hammered that point home.

Great job lunch crew. You all seem to have solid L-sits sans progressions. Great job night crew. From the Burgener, to some Frog stands- everyone stepped up to the plate. Thanks for all those super strong efforts, and huge THANKS for the willingness, and enthusiasm to try new things. That's how we grow.


Monday, January 21, 2013


Good prioritization on a nice Sunday afternoon, and great workout everyone!

3 rounds:
35 pound DB snatch, 15 reps R arm
15 GHD sit-ups
35 pound DB snatch, 15 reps L arm
15 Toes to bar

Teresa- 15#  16:05
Derrick- *15:45
Erin- *20:23
John- Rx  15:34
Holley- *22:24
Ryan- *14:49
Juan- 20#  22:16
Casey- Rx  18:19
Shawn- Rx  10:33
Richard- *16:45
Dave- *18:05
Kathryn- 10#  17:02
Tammy- 15#  17:09
Abby- *19:56

Great job guys. Some people subbed out a bar Snatch for the DB, some subbed sit-ups for the GHD, and some got a mix of everything. Either way good work. Core destruction zone.

Nice job Kathryn. The CFSF Kids class is looking great. Molding the future generation of CrossFit, making little winners that the world desperately needs.

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


Saturday, January 19, 2013


Coach: "Is that anything like a fight?"
BJ Penn: "It's a Fight Gone Bad!"

Fight Gone Bad

Three five minute rounds. One minute at each station:

Wall ball shots, 20/16
Sumo deadlift high pull, 75/45
Row (calories)
Push press, 75/45
Box jumps, 20" box

1:00 minute rest between rounds
Ryan- 222
Derrick- 294          258
Nicole- 161*
Russell- 271
Erin- 252               257
Eric- 308               299
Alice A- 233
Todd- 265             274
Casey- 273            284
Tammy- 263          251
Candice- 233         222
Shannon- 193
Dave- 224             241
John- 319              334
David- 225            199
Juan- 207
Holley- 199           194
Abby- 206             206
Richard- 314         342
Teresa- 251
Matt- 285
Kathryn- 250        240
Heather- 205
Sharon- 215          222
Todd M- 134*
Shawn- 359
Allie- 241              190
John M- 167*
Britt- 138*

Great job everyone! FGB is always a big workout at CFSF- THANKS! Thanks for showing up, and thanks for helping keep everything running smoothly. The 1:1 ratio helps a lot.

Several people increased their point totals from the last time we saw FGB, some dropped a bit, either way super good job and monster efforts everyone. 17:00 minutes of mayhem. Controlled chaos.

Congratulations night crew. You finally got one. The score is 2-1 now. Lunch crew scored 1,138 points and the night crew scored 1,159

Saturday is a rest day. You earned it big time! Rest, ICE, whatever feels good.

Thanks for another great day at CFSF.

You're right. We're cooler.

Friday, January 18, 2013


The Front squat exposes flexibility issues much like it's cousin the Overhead squat. Tight shoulders, elbows, and wrists make a properly racked position difficult to maintain. Bad rack? Good luck with the Front squat. You're at a disadvantage already.

Front squat  1-1-1-1-1-1-1

Ryan- 260
Derrick- 305
Allie- 120
Erin- 155
Lynde- 140
Alice Anne- 145
Eric- 250
Kathryn- 130
John- 295
David- 205
John M- 185
Sharon- 120*
Shawn- 305
Katie- 120
Dave- 190*
Juan- 215

Monster lifts Derrick, Shawn, John, and Erin. There were a lot of solid Front squats from everyone. Thanks for your hard work and focus hitting the cues we've talked about. We still have some "happy feet", a few "drifters", and we ALL need to work hard on our rack position, but all in all, good stuff.

Practice Handstand push-ups, or just the HS hold, get some wrist mobs with the band, and some shoulder flexibility. A little bit every day will ensure your movement in the right direction.

Great efforts Dave, and Sharon. We love *PR's at CFSF. When someone gets one we all benefit. Thanks for the wicked strong fuel you guys. Be pleased, not satisfied.

Congratulations to the lunch crew. They took the second round with a score of 970, compared to the night crew's score of 935. That's 2-0 so far.

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

Be someone special.

Thursday, January 17, 2013

CrossFit - "The Foundation Is Nutrition"


The last time we saw this gem was February 1, 2012. It doesn't seem like it was that long ago- we've seen it upside down, forward, and somehow sideways. It's a good one, however its presented.

30 Handstand push-ups (*sub)
40 Pull-ups
50 Kettlebell swings, 53/35
60 Sit-ups
70 Burpees
Derrick- 19:54*            
Russell- Rx  18:17
Allie- 18:52*
Ryan- 23:52*
Teresa- 13:41*               15:39
Eric- Rx  18:22
Alice Anne- 20:16*
Erin- 20:01*
Tammy- Rx  19:28          20:52
Abby- 18:48*
Kathryn- 17:44*
Casey- 22:47
David- 20:08* 35
John- Rx  19:04              19:12
Nicole- 1/2  13:56* 30
Heather- 1/2  9:10* 30
Candice- 22:47*
John M- 1/2  11:20* 35
Todd- Rx  16:56
Holley- 23:42*
Shaun- Rx  16:57
Juan- 22:35 35
Katie- 1/2 12:06* 30
Dave- 24:30*
Mark- Rx  11:41
T- Rx  17:35                  19:32

Monster session everybody. Great job. This "chipper" stretches out like bad taffy. We had some super strong efforts and great fuel from both the lunch, and the night crews. Good job Shaun, and Mark- outstanding HSPU's.

Congratulations Erin- BAND FREE! Way to be. That band is heroin. Stay away from it.

What are the chances of CFHQ sending this session back out upside down again? We had a few guys start with the Burpees and they were smoked. Order of exercises changes everything.

Thanks for another great day at CFSF.

I can do all things through Christ who strengthens me.
  -Philippeans 4:13

Tuesday, January 15, 2013


This was a great training cycle. Thanks CFHQ! Deadlifts are another CFSF favorite we love to see. If anything the Deadlift is a very functional movement that we see in the world away from CFSF. Use the principles you've learned and let them translate into safe movement patterns when you have to lift anything.

Deadlift  5-5-5-5-5

Russell- 275
Derrick- 420
Kathryn- 165
Allie- 125
Alice Anne- 145
Matt- 275
Richard- 325
John- 315
David- 225
Ryan- 315
John M- 140
Mark- 315
Sharon- 175
Juan- 225
Heather- 130
Dave- 225

Good job guys. Wicked strong lifts Derrick, Richard, and Sharon. We might need more bumpers soon, huh? Especially if Heather gets any more 1RMaxes..... Outstanding.

Good job you guys working on the Set-up. It has to be perfect, and you have to be completely dialed in each time. Be consistent, patient, and thanks for your hard work.

The first match of the CFSF competition challenge was taken by the lunch crew. They scored 1,205 points- outscoring the night crew by 85 points at 1,120.

Big THANKS to Kathryn, Sharon, and John.

Tuesday is a well deserved rest day. Get some added mobility. Mandatory for the Paleo Challenge. Get the point?

Smile if you like CFSF!

Engage life.

Monday, January 14, 2013


Ten max efforts + no clock = fun stuff. Thanks CFHQ, perfect timing and great choice after our hips were destroyed by 'Karen'. Following the "looks easy" theory, 'Lynne' leaves us gasping by the last round.

5 rounds:
Body weight Bench press, max reps
Max Pull-ups

Erin- 95#  18/13 12/6 12/6 9/7 10/5
Derrick- 250#  12/14 10/11 8/11 7/12 7/11
Richard- 175#  10/30 10/18 8/12 9/15 8/15
Abby- 45#  8/14 17/10 15/10 13/9 14/3
Teresa- 75#  14/13 13/12 10/13 9/9 9/13
Kathryn- 75#  10/12 7/14 8/13 9/15 9/15
Dave- 135#  18/10 17/10 13/10 12/10 10/11
Holley- 45#  17/12 16/11 9/8 10/7 9/7
Juan- 170#  10/14 18/10 19/8 5/7 4/7
Candice- 75#  16/5 11/6 8/5 4/5 4/7
Casey- 195#  9/24 5/14 4/11 4/10 4/10
Todd- 195#  12/15 12/17 12/18 11/19 10/20
T- 155# 11/25 11/25 11/25 9/20 8/20

Great workout everyone. Super strong lifts Derrick, Casey, and Todd. Wicked good pull-ups Dave, you've turned the worm! Good job CFSF ladies. Nice pull-ups as well. Just remember that the band is secondary, not primary.

There were a few slow starters that given another round would have had their biggest numbers. That's why we warm up well at CFSF. Our warm up is their workout. Now you see why.

Good job Juan, and Todd McK! We are glad you are rolling with us at CFSF. Hold on tight!

Thanks for turning out on a Sunday afternoon. Your body thanks you too.


Sunday, January 13, 2013


'Karen' has freaked me out since I saw an L1 Instructor do it just for kicks at lunch. He did it unbroken. That was five years ago, and I am still freaked out.

150 Wall ball shots, 20/16

Richard- 7:24
Abby- 13:42
Holley- 13:59
Shannon- (100) 7:33
Teresa- 9:56
Lynde- (100) 5:30
Juan- 9:59
Todd- 9:17
Erin- 8:36
Derrick- 7:28
Dave- 11:01
Kathryn- 8:46
Allie- 9:24
T- 8:14

Great job everybody. This was one mean mother grabber. Super fast finish Richard, and Derrick, and way to hang tough Dave, Abby, and Holley.

Efficiency is key with a workout like this. Wasted movement = wasted fuel.

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

Winners never quit, quitters never win.

Friday, January 11, 2013


The CrossFit gymnastic elements throw most of us into the novice category immediately. We love challenges, we love new stuff- so today was a total winner.

5 rounds:
Inverted hang release, 7 reps
15 Ring push-ups

Eric- 10:21

5 rounds:
Deadlift, 7 reps
15 Push-ups

Derrick- 315  8:18
Ryan- 185  3:02
Alice Anne- 120  6:16
Erin- 135  5:46
Kathryn- 155  8:48
Kelli- 75  7:35
Lynde- (3) 155  7:09
David- 135  5:20
Shannon- 75  6:31
Holley- 95  5:39
Teresa- 135  5:47
Richard- 225  4:50
Abby- 95  6:48
John M- 125  9:40
Mark- 225  3:30
Tammy- 135  5:52
Dave- 175  5:23
T- 145  3:25

Great workout(s) guys! Warming up with the CFHQ WOD exercises gave us all a chance to practice the Inverted hang, and it's progressions. Good job. We doubled up just to ensure a good lung burn. Nice job on the Deadly Push-ups as well.

This has been an interesting cycle. Olympic lifts, then a monster chipper, followed by gymnastics. The skills required for each of these are far superior to any skills needed at any globo gym. Our "can do" attitude, and willingness to step away from comfort and learn new things are what separates us. Thanks for that.

We work hard. We expect it of each other. It's part of what drives the WOD. It's the FUEL we need to go when everyone else stops. It's motivation to do what others are unwilling to do. Limits? Yes, there are limits, we push them every day. Some people will NEVER understand.

Virtuosity to us means doing the uncommon uncommonly well.

If you are doing the Paleo Challenge and have not gotten the 50 Burpee buy-in, please do so soon.

So a challenge has been thrown out there for the first time in a long time. The lunch crew has decided to take on the night crew. This will be interesting. We've done it in the past. We can quantify our work and compare the two sessions. It's on like Donkey Kong.

Thanks for another great day at CFSF.

3-2-1 GO!

Thursday, January 10, 2013


The 'Filthy Fifty' is just that. Ugly. Long. A lot of volume. But isn't it a blast? Total destruction. We love it.

'Filthy Fifty'

50 reps of each:

Box jumps, 24"/20"
Jumping pull-ups
Kettlebell swings, 1 pood
Walking lunge, 50 steps
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20/16
Double-unders (*3:1 sub)

                                   Box"     KB     K2E     PP     DU     120802
Derrick- 31:56             24        35        Y        45       *
Russell- 33:06              24        35        Y        45       *
John- Rx  30:29
Ryan- 43:08                 24        30        Y        45       *
Erin- 32:25                   20        35        Y        45       *
Kelli- 44:25                  20        30       1/2       45      *
Eric- Rx  30:27                                                                    31:43
Alice Anne- Rx  30:38                                                         36:49
Allie- 33:52                  20        30       1/2       35       *
Tammy- 33:50             20         35        Y        45       *     
Kathryn- Rx  32:41                                                              37:51
Casey- Rx  37:56                                                                 39:42
Matt- 29:33                 24        35         Y        45      *  
Todd- Rx  33:26                                                                  33:14
Holley- 41:51               20        35         Y       35      1/2
Sharon- 44:59              20        35         Y       45       *       
Richard- Rx  22:58                                                               27:59
Abby- (30) 23:49         20       30          Y       35       *
Teresa- 27:28               24       35          Y      45        *        31:38
Shannon- (30) 32:31    20       35          N       35       *
John M- 38:26             24       35          Y       45       *
Candice- 37:16            20       35          N       35      1/2
Dave- 44:44                24       35           Y      45        *
Mark- Rx  22:48
Heather- (30) 23:02     20      35           N      35        *
T- Rx  29:20                                                                         35:16

Good job toughing out a super tough session everyone. 500 reps of love! Several people took some serious time off from last run. Nice work. For many, the only thing preventing Rx are the Doubles. Buy a good jump rope and practice. You'll have them in no time.

The boxes have taken a little revenge for years of stepping and stomping. Kelli, Dave- those are badges of honor, you're in with good company. Skinned shins are sexy. Great job you two.

The Paleo Challenge is underway. There's still time to get in if you're interested. Good luck!

Welcome to CFSF Todd M. We are glad you want to be a part of our community. Trust your trainers.

Hard play, fun work

Wednesday, January 9, 2013


The Split jerk is the last of the overhead progressions we learn at CFSF. All overhead exercises start with the Press, which relies on super stability and the cultivation of some serious contraction from our feet up. Some got the Split jerk today, some got the Press. Some got both.

Split jerk  1-1-1-1-1-1-1     Press  2-2-2-2-2                      
                   SJ            P
Derrick-     175
Russell-      165
Kelli-                         60
Erin-          155
Matt-         165
Kathryn-    105
Casey-       185
Allie-                         75
Alice Ann-                 75
Todd-        215         155
John-         225
John M-                   105
Candice-   100
Abby-                        55
Juan-                        135
Cliff-          235         225
Dave-        155
Ryan-        135
Mark-       225         185

Good workout everyone. Monster lifts IceBeast, Mark, and John. Super strong lift Erin! We needed another visit from Luke last night. That would have been Matthew, Mark, Luke, and John rolling at CFSF.

The Splits looked good. More about getting under than pushing up, it relies on speed and power. Sounds easy, dip and drive, jump and split one foot forward and one foot back. Then, front foot back, back foot forward. It's not as easy as it sounds.

Which foot should go forward? Are you sure? Did you get some practice with each? Did you keep the heel of the back foot OFF the ground?  There's a lot to think about. Practice, practice, practice. It's the only way to get dialed in.

Address anything tight, gnarly, or sore. It takes very little time, and pays off huge dividends. Find a few mobs you like or need, and be ready for AMYFLD when you see it on the board.

Thanks for another great day at CFSF.

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


Monday, January 7, 2013


Another original "basement" girl, 'Cindy' is an all time CFSF favorite. Do you get that deja vu feeling all over again? She's the bomb. When she explodes it can get nasty. Pace is key.

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Airsquats
Erin- 12 + 3 squats
Derrick- 16
Ryan- 18 + 3 pull-ups
Juan- 14 + 5 pull-ups
Dave- 14 + 1 squat
Kathryn- 14 + 1 push-up
Richard- 21 + 5 push-ups
Abby- 14
John- 18 + 3 squats
Teresa- 14                          12 + 6 squats      
Tammy- 15
T- 18                                     17

Great workout everyone. Monster round totals Richard, and good job increasing from last run Teresa. We had a full house Sunday, thanks for your patience everybody.

'Cindy' wears us down. The last few minutes can be dicey if you've been getting after it. Remember the cues we've talked about. Wasted movement only costs more fuel. Where's that puke bucket? Did anyone else get nauseated? I was moving toward the clown in a big way.

Just keep moving. That's a good plan.

Constantly varied, functional movement, performed at high intensity.

Sunday, January 6, 2013


Overhead squats indiscriminately expose flexibility, strength, and stability issues like very few other exercises can. From a stable platform to super stable shoulders- anything off and it's a miss.

Overhead squat  3-3-3-3-3

Holley- 45
Lynde- 75
Nicole- 42
Shannon- 60
Sharon- 65
Derrick- 95
Erin- 95
Tammy- 75
Ryan- 105
Kathryn- 85
Dave- 105
T- 125

Good work everyone. Solid Overhead squats. Your hard work has paid off. Be pleased not satisfied. Add one of these: SAM, SHJ, YTWL's, Partner IR, in every cycle. Don't know all of them? Ask. That's just for the shoulder girdle- don't forget: HAM, HIM, HUG for hips... Seems like a lot. It's not.

Great to see Nicole back from her bike ride gone bad. NOT A FINGER! More good fuel. Lisa- we are glad you decided to check out your CrossFit when you get home. You are welcome at CFSF anytime you are in town, and thanks very much for the kind words.

There's something we've been asking for all year... Santa came through. Albeit a little late, but who's complaining? Thanks Santa.

Remember that bonus points for the Paleo Challenge will be available for 20 minutes of mobility OUTSIDE of CFSF. So hit the blog and find some mobs. Be ready.

Make PR's. Not excuses.

Saturday, January 5, 2013


'Fran' just might be the most loved and loathed CrossFit workout there is. She scares most, excites some, and fills us all with apprehension.

21, 15, 9 reps of:
95/65 pound Thruster
Pull-ups/^band pull sub

Todd- Rx  5:48
Lisa- 35^  5:30
Derrick- 75  6:30
Eric- Rx  5:27
Allie- 45^  6:35
Erin- 65^  8:24
Matt- Rx  6:31
Lynde- 45^  5:48
Abby- 35^  8:54
Teresa- Rx  5:58*
Shannon- x^  5:51
Nicole- 35 PP^  6:02
Richard- Rx  4:35*
Holley- 45^  9:02
Cliff- 75  9:08
Dave- 75  7:55
Ryan- 45  7:31
Heather- x^  6:54
Juan- 45  9:59
John- Rx  7:59
T- 85  5:09

Great workout everyone! Good job showing up on a tough day. Really great job Richard, Teresa, Todd, and Eric. You destroyed your previous times at prescription.

'Fran' will kick your ass. Good job getting a few years worth of payback everyone. Good stuff.

Great to see the IceBeast, and Lynde back after the break. We've missed that fuel!


Thursday, January 3, 2013

CrossFit - The Pursuit of Excellence with Coach Glassman


'Helen' is that old friend you don't see too often but when you do you pick right up where you left off. She's an original "basement girl" that like fine wine only gets better. Unbroken is the way.

Three rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups
Richard- Rx  9:48                 9:55
Derrick- Rx  11:50
Abby- 30  13:57
Lisa- 20  13:35
Erin- 35  14:52
Tammy- Rx  13:56                13:43
Allie- 35  15:04
Dave- Rx  13:56                   15:24
John- Rx  12:04                    11:53
Holley- 35  18:05                 16:43
Kathryn- Rx  12:22              13:10
Matt- Rx  10:49
Todd- Rx  12:01
Heather- 200m 35  12:00
Ryan- 35  14:07
T- Rx  10:59                         11:15

Great workout everyone. Great swings, and pull-ups. It was the run that hurt. Cold air increases that good ol' lung burn and seems to make everything more difficult. Good job toughing out a cold, damp run.

Several people had a big drop in time to completion- nice work Richard, Kathryn, and Dave.

Resist the temptation to stop and breathe. Don't put that Kettlebell down until you're done. Even if you have to stand there for a few seconds, don't put it down.

Here's a fun little workout a buddy sent with a twist on 'Helen':

1200 meter run
63 KB swings, 53#
36 Pull-ups
800 meter run
42 KB swings
21 Pull-ups
400 meter run
21 KB swings
12 Pull-ups

He did it in 18:17

We have no complaints. Stay tough Tadpole. 

Great job Ben Schmidt. Awesome display of the "no quit" attitude and spirit CrossFitters have. Great job. That's great fuel for everyone. Thanks.

Time is running out- are we going to allow honey in the Paleo Challenge? Need some input on that ASAP.

Thursday is a rest day and there's a challenge. Use your time wisely. CFSF also encourages any New Year's resolutions that include getting some "two a days" to add more mobility as your second workout. Your body will thank you, and your CFSF workouts will not suffer. The VOE is spot on.

Hooyah for wanting more.

There are a few things we will be working on in 2013, among which are: CrossFit Kids, CFOGR, and CrossFit Odysseus. Ask questions.

Thanks for another great day, and thanks for all the wicked strong efforts.

No quit in here.