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Thursday, February 28, 2013


A 5k run was a welcomed sight for some and salt in the wounds for others. Welcome to CrossFit. I've decided that running is like cilantro. You either love it, or hate it. Not much in between. Some of us learn to appreciate running for it's cardiorespiratory value, but still hate doing it.

5k run

Teresa- 29:03
Russell- 23:54
David- 25:59
Kathryn- 30:10
Eric- 22:33
Alice Anne- 31:49
Lindsey- 28:13
Tammy- 30:49
Edrea- 31:49
Juan- 21:37
John M- 24:01
Matt- 20:09
Sharon- 39:30
Richard- 19:17
Katie- 28:23
Heather- (2.1) 24:40
Mark C- 28:20
Dave- 23:53
Todd McK- 28:20
T- 26:57

Great runs everyone. For the run phobs, SUPER GOOD JOB showing up on a running day. You could have chosen the easy way but you did not. HOOYAH! Super fast runs Richard, Matt, and Juan. Next time we're going to tether some of the slower runners to you guys.

We added the 400 at the end (great idea Kathryn) to bring the circuit run up to distance, but we are still a couple of tenths or so shy. But it's a better course than running 13 legs up and back that damn alley, turning around 23 times.

There were several comments from some of our new people who had very little running experience. They were surprised that they were able to run the 5k straight. Remember, because we are CrossFit we are competent 5k runners without ever training to run. Pretty cool, huh?

Thursday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. This is also the beginning of  Week 7 of the Paleo Challenge. How's it going? Still staying strong? Three more weeks to go.

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

Rest later.

Wednesday, February 27, 2013


"Fight meets Hero" may be an appropriate description of 'Zeus'. We were the nail today. It was great.


Three rounds:

30 Wall ball shots, 20/16
75/45 pound Sumo deadlift high pull
30 Box jumps, 20" box
75/45 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Derrick- Rx  41:32          250
Russell- Rx  42:25           185
Abby- 47:44                    75
Alice A- (2) 46:27           125
Eric- Rx  40:37                185
Tammy- (2) 30:36           125
Lynde- (1) 15:03             125
Richard- Rx  31:20          175
Matt- Rx  47:05              185
Kathryn- 49:29                125
Casey- Rx  51:23             205
Holley- 56:26                   45
Teresa- 45:21                  145
Shannon- (2) 45:21          45
John M- (2) 43:44            95
Erin- 43:16                      145
John- Rx  38:39               205
Juan- 48:05                     175
Dave- 48:43                    155
Todd McK- (2) 42:53      45
Katie- 48:35                     95
Ashley- (2) 44:08             45
Mark C- (2) 46:30
Lindsey- (2) 46:00
Heather- (2) 40:41           45
Jimmy- 52:50                  135
T- 41:47                         115
Todd- Rx                        200

Great job everyone! In order for this to be at prescription, the Back squat HAD to be body weight. We had several people get everything except the Back squat at Rx, and we had several people get it as prescribed. HOOYAH!

This was one of the highest volume sessions we've seen in quite a while, only fitting for a Hero workout, especially one named 'Zeus'. Great job showing up, and great job working hard hard. That's really strong fuel for everyone, and keeps the vibes good. Thanks for the nice comments on the "good vibes" from our friends from Utah. That's another part of what makes CFSF special.

This workout is named in honor of U.S. Army Specialist David Hickman, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division who was killed in Bagdad, Iraq on November 14, 2011.

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

Play hard, work fun.

Tuesday, February 26, 2013


We love options at CFSF and CFHQ gave us a good one today. 'Grace', or 'Isabel'.. Most chose the former over the latter with a few exceptions....

135 pound Clean and jerk, 30 reps
Derrick- Rx  4:31
Russell- Rx  4:15
Kathryn- 65  3:20
Allie- 55  4:13
Richard- Rx  4:07
Lindsey- 45 PP  5:20
Erin- 95  5:22
Eric- Rx  5:04
Alice Anne- 65  4:33
Tammy- 65  3:25                 3:49
Juan- 95  4:07
Abby- 55  4:58
Sharon- 65  6:15
Teresa- 75  2:09
Holley- 55  4:35                  7:02
Matt- 115  4:15
Dave- 105  4:47
John M- 95  5:30
Katie- 65  3:38
Todd McK- 35  2:20
Ashley- 65  6:36
Heather- 65  5:09
Jimmy- 95  3:11
T- 115  4:18                       4:28

135 pound Snatch, 30 reps
John- Rx  2:43                     3:58
Teresa- 65  2:03

Great job everyone! A few people lifted more weight today in a faster time frame than last time: Teresa, Sharon- OUTSTANDING! More than 2:00 minutes off.

There were a few cues we talked about, and a few things we wanted to see. Good job hitting those targets. Thanks for your attention to detail. Great job puppies! Also great to see Jimmy C cruise back in from wherever he goes. JIMMY!

We were thrown a bone with a nice short and sweet workout today. Thanks CFHQ.

Congratulations Pat- first Muscle-up! 

Altius, citius, fortius

Monday, February 25, 2013


Doubles and Snatch turns out to be an interesting combination. Thanks CFHQ!

7 rounds:

35 Double-unders (*3:1 sub)
1 Snatch

                                     1     2     3     4     5     6     7
Kathryn- 65#  8:39        x     x     x     x      x     x      x
Shannon- 45#*  15:00   x     x     x     x      x     x      x
Abby- 55#*  11:05        x     x     x     x      x     x      x
Richard- 105#  7:05      x     x     x     x      x     x     x
Sharon- 35#*  13:01     x     x     x     x      x     x     x
Dave- 85#*  12:24        x      x     x     x      x     x     x
Nate- 115#*  9:06        x     x     x     x      x     x     x
Teresa- 70#*  8:46       x     x     x     x      x     x     x
Todd McK- 35#*  20:00    x      x     x      x     x
David- 75#*  10:07      x     x     x     x      x     x     x
Derrick- 135#*  9:02    x     x     x     x      x     x     x
Heather- 35#*  14:28   x     x     x     x      x     x     x
Tammy- 65#*  10:02    x     x     x    x      x     x     x
T- 115#  8:25               F    F    x     x      x     F     F

Great job guys! Gotta get those Double though, if you aren't you're working way too hard. Practice with the speed ropes and get some!

Nice Snatching. I was the only person to get the load wrong. Everyone else hit all their Snatches. Great job. Nice work with the Burgener warm-up. This is a valuable tool for Olympic lifts. Using PVC or a naked bar, get some Burgener practice DAILY.

Thanks for another great day at CFSF.

Row faster, I hear banjo music.

Kathryn and Dave

Sunday, February 24, 2013


Even for Hero workouts, this one was long. High volume. Add rain and things become cold, wet, and miserable.

Three rounds:
1000 meter row
50 push-ups
1000 meter run
50 pull-ups

Richard- 40:54
Abby- 59:56
Russell- 48:36
Casey- 62:61
Juan- 48:50
Kathryn- 55:25
Dave- 52:23
Matt- 49:47
Allie- 58:57
Eric- 49:47
Tammy- 55:56
Shannon- 1/2  37:38
Heather- 1/2  37:26
Lindsey- 1/2  28:52
John M- 1/2  28:52
Erin- 61:32
Derrick- 50:36
Eric 2- 1/2  28:06
Todd McK- 1/2  32:45

Great workout everyone. Way to hang tough. Super fast finish Richard, and OUTSTANDING session Erin Rice. Welcome to the torn hands club. Those are badges of honor that can only be earned, and they will heal tougher.

This session is named in honor of  U.S. Army Specialist Adam Hamilton, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st ID, who was killed on May 28, 2011 in Haji Raf, Afghanistan.

It is and will always be an honor to struggle through these Hero sessions. There is no better motivation.

To ease the bottleneck at the rowers, another option was on the table. 'Murph'. Good job stepping up.

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

Teresa- 48:13
Nate- 36:29
Katie- 1/2  30:45

Great job guys. The 'Murph' is another all time CFSF favorite. Good choice.

If you rolled at night and stuck it out through the rain, HOOYAH! Tough stuff makes us tougher.


Friday, February 22, 2013


This was a beautifully short, sweet, and devastating workout. Great combination of exercises. Thanks CFHQ!

12-9-6-3 reps of:
95 pound Power snatch

Russell- Rx  4:19
Alice Anne- 55  6:08
David- 75  4:22
Kathryn- 65  6:01
Derrick- Rx  5:51
Richard- Rx  4:15
Abby- 35  4:51
Matt- 75  4:37
Allie- 35  4:53
Candice- 55  6:10
Casey- Rx  5:33
Tammy- 65  6:19
John M- 65  5:56
Katie- 45  4:58
Shannon- 35  7:24
Holley- 35  5:57
Sharon- 35  7:05
Todd- Rx  4:06
Erin- 75  5:48
Teresa- 70  5:09
Juan- 75  5:00
T- Rx  6:00
Eric- Rx  5:48

Great workout everyone. Super fast Todd, and super strong Erin! You two killed this one, hung it on the wall, then Richard and Russell took shots at it, and Teresa finished it off. Completely destroyed. Good job everyone.

This session allowed us to get some great work on everything from consistent foot placement, to working on staying back, and finishing with a perfect overhead position. We also talked about being "solid" cultivating the stability that we need to have throughout the Power snatch.

Some people rolled off the clock, focusing more on form than anything. THANKS! For your hard work and attention to detail. You are all doing great. Stay consistent, and do your homework. Hey, one more thing, YOU'RE SNATCHING!

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


Wednesday, February 20, 2013


Strength two days in a row. How great is that? Strength gives us time to work on fine tuning. Great attention to detail everyone.

Push press  3-3-3-3-3-3-3

Derrick- 195
Russell- 190
David- 165*
Matt- 165
Richard- 145
Teresa- 125
Erin- 125
Kathryn- 100
Eric- 200
Tammy- 100
Mark- 225
Shannon- 75
John- 205
Juan- 155
Candice- 95
Mark C- 110
Lindsey- 71
Todd McK- 81
Dave- 145
Katie- 105
Heather- 100
T- 155

Great session guys! Monster lifts Mark, Eric, Erin, and Teresa. Huge increases since last lift Todd McK, and Katie- outstanding.

From the properly racked position, the dip-drive, to an active overhead- nice work. There were several cues we talked about- thanks for your hard work hitting those targets.  
Coach Rippetoe refers to running shoes as "squishy" and maintains a decent drive can never be realized while wearing them. He will not allow them in his gym. We simply suggest that you try a few lifts without them and see for yourself. Do you have a better feel for the drive from the heel?

Companies pay way smarter people than I lots of money to design shoes to unload the heel. Run in running shoes. Lift in flats, or spend a little cash and invest in lifting shoes. You will notice the difference immediately.

We have talked about and practiced bailing out. Part of hitting a lift will be missing a lift. Failure is a component of success. Know ahead of time how you will escape the bar and bail out should you have to. No red juice, please.

Congratulations lunch crew. With a score of 1,680 to 1,522 they won the latest of the competitions. That brings the total to 5-2 in favor of the lunch crew. Hooyah lunch crew! Gotta step up soon night time people!

Wednesday is a rest day. Use your extra time wisely, and do something that feels good. Come back ready to roll strong.

Thanks for another great day at CFSF.

Mess you up!

Tuesday, February 19, 2013


Strength. Five sets of five reps, back squat. Doesn't that sound good?  Yes.

Back squat  5-5-5-5-5

Richard- 225
Derrick- 345
Holley- 105
John- 285
Teresa- 145
Allie- 110
John M- 170
Erin- 165
Candice- 95
Casey- 245
Tammy- 145
Dave- 180
Heather- 75
Juan- 215
Nate- 225
Mark- 225
Sharon- 120*
Katie- 105
Edrea- 85
Mark C- 85
Todd McK- 75
Alice Anne- 135

Great squats. Super heavy Derrick. You are a beast. Nice squats Tammy, and Teresa. Good job EVERYBODY on hitting the cues we talked about.

Great job puppies. Your foundation is strong. Thanks for your hard work and attention to detail. Good job working through the "paralysis through analysis" Todd McK. Relax, breathe, and let it flow. Do not over think.

Thanks very much for the hard work with the Med ball clean review. That is an extremely valuable tool for learning and reinforcing some basics with regard to Olympic lifting. We will be getting some foundational work over the next few weeks. Standby.

What are the CrossFit 9 foundational movements?
     Front squat
     Overhead squat
     Push press
     Push jerk
     Sumo deadlift high pull
     Med ball clean

Thanks for another great day of training at CFSF. Thanks for all the great fuel. Thanks for being COACHABLE!

Constantly varied, functional movement, performed at high intensity.
Strength, conditioning, and functionality. That's what separates CrossFit from everything else including the globo gyms. The movements we learn and use are irreducible, and fundamental. We call them "functional". They include, but are not limited to, squats, deadlifts, cleans, lunge/walk/run, jumping, throwing, climbing, and pressing.

They also possess a significant neuroendocrine response. They are potent. Through training and experience we have learned three things: one- that a more functional training modality will offer a greater cardiorespiratory benefit than a less functional modality. Two- a regimen of functional movements developed across all three metabolic pathways develops cardiorespiratory fitness with greater application to a larger number of activities that implies the third- there are varying qualities of cardiovascular fitness.

Perform these movements in varying combinations against all three metabolic pathways and you will be simultaneously conditioning for any sport. The claim is that our WOD is ultimately better than cycling or running for any sport except cycling or running.

The advantage CrossFit holds over other programs also extends to all ten general physical adaptations (cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination).

Only a dickhead couldn't love this stuff.


Monday, February 18, 2013


Our warm-up is their workout. CrossFit threw another curve ball at us with a rest day workout, and we took a good swing actually making contact. Foul tip. We got the workout a day late... Today our warm-up WAS the workout.

15:00 AMRAP:

10 Kettlebell swings, 2 pood
10 Box jumps, 24" box
10 Ring dips (*dip sub)

Richard- 10 + 20 reps*
Abby- 30#  7 + 10 reps*
Tammy- 35#  6 + 14 reps*
Katie- 35#  7 + 4 reps*
Erin- 35#  8*
Derrick- Rx  5 + 28 reps
David- 53#  5 + 10 reps*
Holley- 35#  5 + 3 reps*
John M- 53#  5 + 20 reps*
Allie- 35#  7 + 10 reps*
John Fenn- Rx  6 + 10 reps
Dave- 53#  5 + 16 reps*
Teresa- 35#  9 + 29 reps*
Candice- 35#  6*
Heather- 35#  5*
T- Rx  6 + 20 reps

Good workout(s) everyone. Great round totals Richard, and Teresa.

Congratulations on the CrossFit Kids certification Kathryn. We are looking forward to getting some CF Kids classes rolling.

Good job puppies. Thanks for your hard work.

Great prioritization on a nice Sunday afternoon. Your body thanks you.

No bubbles, no troubles.

Saturday, February 16, 2013


This was another super fun workout from CFHQ. The rounds and reps were perfect. At prescription, the workout turns into a beast. Scaling didn't help. We were crushed- Thanks CFHQ!

7 rounds:

155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Derrick- 135  18:56
Allie- 55  14:53
Russell- 155  19:06
Abby- 55 PP  15:41
Erin- 75  13:54
Eric- 135  13:50
Alice Anne- 55  13:00
Casey- 135  19:15
Lindsey- (5) 35 PP  13:08
Tammy- 65  13:35
Holley- 45  17:10
Shannon- 45  17:40
Richard- 115  11:31
Heather- (5) 35 11:44
John- Rx  15:10
Sharon- 45  20:34
Candice- 65  19:47
Teresa- 70  15:53
Dave- 115  17:30
Katie- 65  18:29
Juan- 110  16:20
Nate- 135  13:21
Cary- 95  16:30
Todd McK- (5) 45  15:06
T- 115  12:40

Good job everyone. This was a heavy duty session that stretched out like bad Jersey Shore taffy. Good job at prescription John Fenn, and super fast finish Richard. You guys both have the cardiorespiratory system of King Kong. Thanks for your patience and hard work Russell.

The Push jerk can be brutal if you are not locked and active when you receive the bar overhead. Did anyone ring that bell? Failure to open hips fully, or just JUMP...  impatience for triple extension and rushing to get back down too early are big problems that we need to be aware of and avoid.

Don't forget about foot positioning either- jumping and landing. AND HEELS!

There's a lot going on. Throw in Chest to bar pull-ups, and finish with Burpees. These exercises are all more technical, and potent than we think they are. Bonus points for just staying on your feet at the end.

Very good work puppies. Todd McK you have turned the worm- you are killing these workouts! Good job and THANKS for the fuel. Shannon, solid Push jerks. Next, the pull-ups. Great job Heather, and Lindsey.

Thanks for another great day at CFSF. Enjoy the rest. Do something that feels good and helps you recover.

3-2-1 Go!

Friday, February 15, 2013


What better way to follow a monster Hero session- strength. No clock, a little more time to focus on a few cues, and some really good Power cleans.

Power clean  1-1-1-1-1-1-1

Derrick- 245
David- 195*
Russell- 205
Erin- 145
Alice Anne- 105
Eric- 215
Candice- 90
Casey- 205
Matt- 185
Tammy- 105
Todd- 205
Holley- 85*
John- 275*
Sharon- 85
Shannon- 75
Richard- 225
Juan- 155
Teresa- 125
Cary- 225
Katie- 105
Dave- 155
Heather- 100
T- 185

Great work everybody. Monster lifts John, and Erin. Wicked good *PR's David, and Holley.

There were a few things we wanted to see: a solid heel drive, patience through triple extension, and a super fast flip with hands opening to receive the bar. Good job hitting those targets!

Really good work puppies. You guys were able to put a few things you've been working on together. You cleaned! For some, it was the beginning of the adventure- the Burgener, and the Set-up. Thanks for your hard work.

We will leave this one up the air... The heaviest lift of the day was from a night time guy rolling at lunch who wanted his score to be included with the night total. So wherever John Fenn's 275 is included will win.

The competition remains 4-2 in favor of the lunch crew.

Thanks for another great day at CFSF.

A body in motion stays in motion.

Thursday, February 14, 2013


This workout follows the "looks easy" theory, surprisingly, because it looks a little scary on the board. 'Hortman' was, by far, one of the best CrossFit workouts we've seen lately. Thanks CFHQ!


45:00 minute AMRAP:

800 meter run
80 squats
8 Muscle-ups (*sub)

Alice Anne- 3 + 22 squats*
Derrick- 4 + 200m*
Russell- 4 + 700m*
Lindsey- (1/2) 6*
Allie- 3 + 400m*
Casey- 3 + 250m*
Kathryn- 4 + 50m*
John- Rx  4 + 41 squats
Shannon- (1/2) 3 + 30 squats*
Holley- 3 + 22 squats*
Juan- 4 + 600m  mix
Candice- 3 + 50 squats*
John M- 3 + 42 squats*
Sharon- 2 + 49 squats*
Katie- 3 + 70 squats*
Erin- 4*
Mark C- (1/2) 4 + 5 squats*
Teresa- 4 + 200m*
Tammy- 4*
Dave- 4 + 191m*
Terry- (1/2) 4 + 20 squats*
Cary- (1/2) 4 + 400m*
Brian- (1/2) 4 + 400m*
Todd McK- (1/2) 4 + 40 squats*
T- Rx  4

This was a long session. Good job hanging tough everybody. Good job just showing up on a tough day!

Heels. That's all I'm saying about that.

Practice Muscle-ups. They are easier than you think. Practice the false grip on the low rings, and work your way up to the high rings. Get to the hole, rip off your shirt, roll and PRESS! Isn't that easy? The scale was worse than the exercise.

Great job puppies. You guys are killing these workouts. Thanks for your hard work and continue doing your homework. Consistency.

We are exactly half way into the Paleo Challenge. How's it going? Any point total comparisons lately? You cavepeople!

This workout is named in honor of  U.S. Army Captain John Hortman, assigned to the 160th Special Operations Aviation Regiment, killed in a training accident in Ft. Benning, GA on August 8, 2011

This is the same group many of our special friends are from.

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

"Buy the ticket. Take the ride."
   -Hunter S. Thompson

Tuesday, February 12, 2013

Dr. Benjamin Carson Explains "Political Correctness is Dangerous" in Fro...


It's been a long time since we saw 'Jackie'. She's an old friend, and a total blast. It's always good to see her again.


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

                                      Row            110726
David- Rx  10:28
Derrick- Rx  9:10
Kathryn- Rx  9:59
Lindsey- 1/2 35#  8:14
Alice Anne- Rx  12:37
Eric- Rx  8:36                                     10:35
Abby- Rx  15:01
Allie- Rx  14:21
Erin- Rx  12:01
Teresa- Rx  9:56
Russell- Rx  8:36
Tammy- Rx  10:11                              13:00
Shannon- 35#  14:30       4:59
Sharon- 35#  16:41         5:35
John- Rx  7:15                 3:28
John M- Rx  14:54          3:58
Juan- Rx  10:10               3:46
Dave- Rx  9:06                3:47
Katie- Rx  14:44              4:32
Todd McK- 35#  16:17   4:45
Cary- Rx  16:45               4:22
Terry- 1/2 35#  12:38      5:20
Heather- 10:33                4:44
T- Rx  8:46                      4:06              9:56

Great workout everyone. There were some wicked strong efforts and fast times. Good job hanging tough Cary... NO QUIT IN HERE!

Since we had an even match, we compared total time. Using monkey math we came up with the lunch crew on top with a score of 128.5 to the night crew's 151.5  Good job lunch crew, you won again. Next time we'll throw the row time in.

Nice work John M. No scale, and your first Handstand push-up. HOOYAH! Be pleased, not satisfied.

Tuesday is a rest day. Recover. Come back ready to roll hard, fast, and strong. You can't perform at high levels if you don't allow for recovery. Plus it gives you a little extra time for homework, and mobility.

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

Life is good. CrossFit makes it better.

Monday, February 11, 2013



There was a lot going on at CFSF Sunday afternoon. Between CF Kids, the people doing the WOD, and the people doing the Saturday WOD, things got crazy. Controlled chaos.

From now on make up WOD's have to be AFTER the WOD, and CANNOT interfere with the WOD.

Hang squat clean  2-2-2-2-2-2-2

Richard- 165#
Teresa- 105#
Holley- 80#
Casey- 185#
Dave- 115#
David- 125#
Kathryn- 110#

Good job guys. Nice lifts Casey, and Kathryn. Great job puppies. You are laying the foundation. Continue to be consistent, and patient.

We talked about a few things we needed to see with the HSC from foot positioning to pulling under and racking- good job hitting those targets. If you aren't feeling it yet, you will with each successive exposure to the HSC.

The HSC also exposes flexibility issues. From proper rack placement to squat depth, systemic flexibility is key for efficiency. A little bit every day. A little bit more for areas that need extra attention.

"That's my bar!"


Sunday, February 10, 2013


This was another super fun workout. Thanks CFHQ!

Two rounds:
100 Double-unders (*3:1)
95 pound Shoulder to overhead, 50 reps
25 Toes to bar

Holley- 45# mix  26:48
Heather- 45#*  28:12
Juan- 75#*  21:53
Sharon- 35#*  22:49
Erin- 65#  27:07
Derrick- 95#*  22:38
Lindsey- 1/2  35#*  17:11
Holly P- 1/2  35*  16:15
Todd- Rx  26:30
Kathryn- 45#  20:09
T- 75#  17:00
Dave- 75#*  21:28
Candice- 45#*  21:58
Richard- 75#  15:29
Casey- Rx  21:43

Great workout everyone. Good job at prescription Todd, and great Doubles Erin- your practice has paid off. Practice Doubles. Even if you have them, practice. We have plenty of fast ropes.

Good job puppies. Form, consistency, intensity. Thanks for your hard work.

Big THANKS to Eric, and John. Be sure and thank them each time you use the new rings.


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

Friday, February 8, 2013


Skills man, skills. This workout was all about skills. The Pistol, and Doubles are both high skill level exercises. Throw heavy Deadlifts in and we have another super fun workout. Thanks CFHQ!

7:00 AMRAP

315 pound Deadlift, 7 reps
20 meter sprint
14 Pistols
21 Double-unders (*3:1sub)
20 meter sprint
David- 195# * 3 + 14 Pistols
Todd McK- 85# * 2 + 14 Pistols
Eric- 275#  3 + 3 Double-unders
Alice Anne- 125#  2 + 5 Pistols
Casey- 275#  2 + 14 Pistols
Matt- 225#  2 + 6 Deadlifts
Allie- 95# * 2 + 25 singles
Kathryn- 155#  2
Tammy- 155# mix  2 + 12 Pistols
Holley- 105# *  2 + 2nd 20m
Derrick- 315# * 2 + 14 Pistols
Russell- 185# *  3 + 14 Pistols
Shannon- 95# *  2 + 1st 20m
Abby- 105# *  2 + 31 singles
Richard- 235#  3 + 10 Doubles
Josh- 255# *  2 + 1st 20m
Erin- 155# *  3 + 12 Pistols
Teresa- 155# *  3
Juan-- 175# *  2 + 14 Pistols
Mark- Rx  2 + 14 Pistols
Cortez- 255# *  2 + 1st 20m
Paul- 235# *  2 + 1st 20m
Katie- 95# *  3 + 1 Deadlift
Lindsey- 95# *  3 + 3 Pistols
Dave- 155# *  2 + 4 singles
Mark C- 95# *  2

Good job everyone.  This workout threw most of us into the novice category. We need to work on Pistols and Doubles. Difficult yes, with practice doable.

On the positive side of things, all the Deadlifts looked great. Good job hitting the cues we've talked about, and remember- NEVER sacrifice form for time. We have one body and we will need it for a long time.

Homework- we all have homework we should be doing every day. Some of you are doing your homework, and some are not. It's easy to identify who is and isn't. Trouble maintaining proper body positioning during the set-up, difficulty just getting one leg straight out in front while performing a Pistol are clear signs of systemic tightness. Some of you weren't even sure about back extension from kneeling- part of your very first homework assignment when you started training at CFSF...

Do your homework. Not sure about it? Ask.

In case you didn't notice the big new boxes, we have two three-sided boxes thanks to Tammy, and her dad, Mr. White. Thanks very much. They are ultra nice and we are ultra appreciative!

Friday is a rest day. Use your time wisely. Stretch, ICE, rest, and recover. Anything that feels good. Take a nap, ask for a massage. Address that tight PC. -NO EXCUSES!

Thanks for another great day at CFSF.

No! We are not a cult. Now sit down and drink your kool-aid.

Thursday, February 7, 2013


Run repeats with plenty of rest. Mmmm. Fun stuff.

Three rounds:
800 meter run
2:00 minutes rest
                    1.     2.     3.              1.     2.     3.
Erin-         3:51  4:01  4:06
Derrick-    3:08  3:18  3:23
Teresa-     4:30  4:30  4:36         4:50  5:02  5:13
Lindsey-   4:08  4:26  4:25
Juan-        2:56  3:23  3:29
Richard-   2:49  2:47  2:54          3:00  2:58  2:59
Abby-      4:23  4:15  3:50
Tammy-   4:47  4:46  4:50
Eric-        3:22  3:30  3:23           3:21  3:24  4:10
Alice A-   4:47  4:46  4:50
Casey-     3:45  3:56  3:49
Kathryn-  4:00  4:16  4:13
John M-   3:45  3:55  3:40
Candice-  4:48  4:45  4:39          4:23  4:37  4:35
Shannon- 5:48  5:42  5:40
Holley-    4:51  5:05  5:09
Sharon-   6:11  6:02  5:47
Todd M- 4:25  4:50  4:50
Mark C- 4:15  4:17  4:15
Dave-     3:42  3:48  3:37
Terry-     4:01  4:10  4:25
Ashley-   4:10  4:20  4:25
Cary-      5:38  5:47  5:55

Great job everybody! There were some super fast runs on a great day to be out running. Good job dropping time from the last time we saw this session as well.

There were a few things we want to see when running: tall posture, BALLS of the feet, and a good heel pull. Did you get them all? POSE running.

Check it out here:

How about that warm-up? Luck of the draw. We love chance at CFSF and that was as random as it gets. More fun stuff. Thanks Kathryn! Good job puppies. This is a great introduction to interval work and you all did well.

Thanks for another great day at CFSF.

Altius, citius, fortius

Wednesday, February 6, 2013

Chris Kyle


We have seen the 20-30-40-50 rep scheme a lot lately. Just keep moving might be the easiest thing to say, and one of the most difficult things to do...

205 pound Front squat, 20 reps
30 Box jumps, 30" box
40 Kettlebell swings, 53/35
50 Wall ball shots, 20/16

                                      FS     Box"     KB     WBS
Derrick- Rx  9:22
Russell- 12:33               185      32       53         20
David- 13:02                135      32       53         20
Erin- 10:48                    115     32       35         16
Allie- 1/2  6:56              75       24        35        16
Tammy- 12:45              100      24       35         16
Eric- Rx  12:14
Nicole- 13:20                35      20        35         16
Mark- Rx  10:13
Josh1- Rx  12:56
Heather- 14:11              45       20        35        16
Richard- 11:34              185      32       53        20
Abby- 13:51                  45       24       30        16
Juan- 11:02                   135      32       35        20
John M- 1/2  9:30         135      24       53        20
Candice- 14:59              65       24       35        16
Todd- Rx  11:16
Teresa- 7:52                 105      32       35        16
Cortez- 10:09                95       32       53        20
Dave- 12:25                 135      30       53        20
Katie- 12:17                 45       24        35        16
Todd McK- 1/2 5:08    35       20       30         16
Lindsey- 1/2  7:06         35       20       35         16

Great job everyone. Super fast finish Derrick, and Teresa. You both FLEW through this workout. That's the idea. Hooyah! At any scale, this was a mother grabber of the first order that required a lot of fuel to finish.

The general feedback from most was "that Front squat sucked." Understandably. Few other exercises require the level of flexibility that the Front squat requires. A properly racked position, and the depth of the squat can be issues for "tight" inflexible people. A little bit- EVERYDAY! Added levels of flexibility improve everything.

Some people got the Box jump and then some by jumping on the big tire, which is actually closer to 34" in height. Good job you guys. Springy. Think springy. Thanks again Joey!

Good job puppies. Thanks for your hard work. Keep pushing, and do your homework. Thanks for running the rodeo at lunch Kathryn!

Thanks for another great day at CFSF.

Winners find a way to win. Losers find excuses.

Monday, February 4, 2013

The Death of Common Sense


Today we mourn the passing of a beloved old friend, Common Sense, who has been with us for many years. No one knows for sure how old he was since his birth records were long ago lost in bureaucratic red tape.

He will be remembered as having such valuable lessons as knowing when to come out of the rain, why the early bird gets the worm, why life isn't always fair, and how, on occasion, maybe it was my fault.

Common sense lived by simple, sound financial policies (don't spend more than you earn) and reliable parenting strategies (adults- not children are in charge).

His health began to deteriorate rapidly when well intentioned but overbearing regulations were set in place. Reports of a six-year-old boy charged with sexual harassment for kissing  a classmate: teens suspended from school for using mouthwash after lunch: and a teacher fired for reprimanding an unruly student, only worsened his condition.

Common Sense lost ground when parents attacked teachers for doing the job they themselves failed to do in disciplining their unruly children. It declined even further when schools were required to get parental consent to administer aspirin, sun lotion, or a sticky plaster to a student: but could not inform the parents when the student became pregnant and wanted to have an abortion.

Common Sense lost the will to live as the Ten Commandments became contraband: churches became businesses; and criminals received better treatment than their victims. Common Sense took a beating when you couldn't defend yourself from a burglar in your own home and the burglar can sue you for assault.

Common Sense finally gave up the will to live, after a woman failed to realize that a steaming cup of coffee was hot. She spilled a little on her lap, and was promptly awarded a huge settlement.

Common Sense was preceded in death by his parents, Truth and Trust; his wife Discretion; his daughter Responsibility; and his son, Reason. He is survived by three stepbrothers; I Know my Rights, Someone Else is to Blame, and I'm a Victim.

Not many attended his funeral because so few realized he was gone.

--Author unknown


'The Chief' is another all time CFSF favorite that we love to see.

'The Chief'

Five, 3:00 AMRAPs:

135/95 pound Power clean, 3 reps (c)
6 Push-ups (p)
9 Squats (s)
                                   1          2          3          4          5
Derrick- Rx             4+6 p   4+3s    4+6p     5+6p    4+2s
Erin- Rx                     4        3+3p   3+3c       2         3+3c
Lindsey- 65#              3           3          3          3          3
Holley- 55#              3+7s   3+4p    3+2p     3+3p    3+2c
John-Rx                   5+3c      5        4+6p      4         4+6p
Todd McK- 65#        3          2           3         2           2
Casey- Rx                4+3c    3+6p      3        3+1c     3+2c
Ryan- Rx                    5        4+1c    4+2c    3+6p    3+4s
Richard- Rx                6          5          5          5        5+1c
Juan- 95#                 4+2c    3+2c    4+2p    5+6s     4+2c 
Tammy- 85#               5        4+2c   4+3c     4+1c    4+5p
Shawn- Rx                  7         6          6           5          6
Abby- 55#                3+1s     3          3         2+6p      3
Teresa- Rx                4+3p   3+2c    3+1c    3+1c     3+6p
Kathryn- Rx               4        3+3c    3+3c    3+2c     3+1c
Dave- 95#                4+2c     4        4+2p    4+3c     4+2c
T-Rx                        3+7s    4+6p    3+3c    4+1c     4+6p

Great workout everyone. Monster rounds Shawn, and Richard. You two are mutants.

This workout is inspired by the glue that holds the U.S. Navy together, it's Chiefs. The rounds are short, and the reps are low. That's a recipe for a great workout!

Even though the reps are low, if you lose focus and form, you will be moving inefficiently- and working harder than you have to. The economy of movement costs much less when movement is efficient.

Monday is a rest day. Use your time wisely. Do something that feels good and helps you recover. Ask for a massage. Get some extra mobility. Floss your hamstrings. Roll your lats and IT bands. Practice Hollow rocks. There's a lot to choose from and it all counts.

Fitness across broad domains


Three reps. That third rep is as elusive as snipe. At least there's no clock.

Press  3-3-3-3-3-3-3

Nicole- 70#                 65#
Mark- 165#
Holley- 55#
Heather- 70#
Lindsey- 50#
Dave- 125#               120#
Kathryn- 65#              60#
Russell- 145#
Tammy- 70#
Juan- 140#
T- 125#

Nice Presses. Good focus on the cues we talked about. Everyone that saw this workout in September increased their weight. Great job you guys!

The cultivation of power, and stability are key when going overhead. A loss of stability usually results in a failed lift. Everything contributes, from our feet through our pillar, up to our shoulder girdle. Anything soft will be exposed.

Hollow. Know hollow. Practice Hollow rocks anytime you can. For the Paleo Challenge, Hollow rocks can be part of daily mobility. Throw some Superman rocks in the mix as well.

Thanks for all the super strong efforts and wicked strong fuel. Also, huge THANKS for your coachability. Thanks for another great day at CFSF.

Soft is contagious, don't catch it.


Thirty reps seems to be a CrossFit favorite. While difficult, going unbroken is not impossible, and the fastest way to get finished. Did you get anything unbroken?

Three rounds:

30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jumps, 24" box

Richard- Rx  14:54
Ryan- Rx  22:57
Allie- 75# 20"  23:42
John M- 135#  16:20 (3x15)
Alice Anne- 95# 20"  21:54
Eric- Rx  19:02
Holly P- 75# 20"  10:45 (3x10)
Lindsey- 75# 20"  10:46 (3x10)
Casey- Rx  22:04
Teresa- 95#  21:06
Tammy- 95# 20"  21:07
Candice- 95# 20"  29:38
Dave- 135#  24:27
Kathryn- 95# 20"  19:07
Shannon- 75# 20"  22:08 (3x20)
Abby- 75# 20"  19:01 (3x20)
Juan- 135#  22:19
Sharon- 95# 20"  20:58
Shawn- Rx  12:57
Mark- Rx  13:52
Josh- Rx  23:26
David- 135#  25:49
Nicole- 75# 20"  25:14
Todd McK- 75# 20"  11:57 (3x15)
Katie- 75# 20"  19:32
Heather- 75# 20"  13:31 (3x20)

Great job everyone. This was a high volume session, at any scale. Good job going fast, and hanging tough. Especially you guys that got this beauty as prescribed. Was the last round easier for anyone than the first round?

Just keep moving. Just keep moving. Keep your core locked, and just keep moving.

Our goal is fast and hard through the workout of the day. However, do not sacrifice form for time. We have one body. We CrossFit to make that body strong and resilient. If in three years down the road you find you have a blown lumbar disc how important is that faster finish now?

Form, consistency, intensity. There is a very good reason form is first. Listen to your instructors and follow their directions. Fall back to what you have learned, take your time, and focus on the things that are really important- positional awareness and maintenance.

Good job puppies. Your hard work is paying off. Be pleased, not satisfied, and continue doing your homework.

Thanks for another great day at CFSF.

Movement = Life