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Tuesday, July 30, 2013


The Games are over. Hate to see them go, but love to watch them leave. We were hammered! Loved it. Thanks CFHQ, and thanks Dave Castro. Awesome programming.

The last of the Games workouts for us was the second half of a monster workout called the Cinqo. Brilliantly devastating, this workout puts the level of athleticism these CrossFit Games competitors must have to compete into perspective. Truly the fittest on Earth.

'Cinqo 2'
Three rounds:
5 Muscle-ups (*3:1/^prog mix)
5 Deficit handstand push-ups
90 foot Overhead barbell walking lunges, 160/100 pounds

John- 135  9:42
Josh- 95^  16:42
Dustin- 75*  20:53
Allie- 15* 6:38
Russell- 95^  15:06
Abby- 35^  19:23
Kathryn- 65^  9:30
Candice- 65*  10:15
Shannon- 45*  12:29
Juan- 75  15:03
Erin- 75*  10:53
John M- 65*  11:50
Scott- 75  13:08
Byron- 95  11:17
Quincy- 45*  15:47
Stephen- 65*  14:40
T- 65  12:48

Could you imagine performing Cinqo 1, which, by itself is a very hard workout, then resting one minuite before performing Cinqo 2? Oh yeah, there's a seven minute time cap on each. Almost unbelievable if we hadn't seen it for ourselves.

At prescription this is Games only. Scaling doesn't help much. There were a lot of Muscle-ups, and good HSPU's. Most of the Deficit HSPU's turned into negatives, as that extra range took its toll on our shoulders.

Just like the complaints about the 24" boxes stopped when the 30" boxes showed up, so will the HSPU complaints now that we've seen the Deficit HSPU. Even the people with solid HSPU's had trouble with the Deficits.

Tuesday just might be one of the most appreciated rest days we've seen. Use your extra time wisely and get some love and attention. You know how, and you know your choices.

Open gym 5:15-6:15 for skills, mobility, or a make-up.

Thanks for another great day at CFSF and thanks for all the super strong fuel. Remember that the M-F 0600 class will be on hiatus from 8-3 through 8-16.

Show me your hands...

Monday, July 29, 2013


A few of us were CrossFitting in 2007, but it was in our basements, or our garages, or maybe in a corner of the globo gym, or a spare bedroom. CFSF was born in 2008 a few months after the inaugural Games in Aromas, so this was our first dance with 2007.

Great workout. Thanks CFHQ.

1k row
5 rounds:
25 Pull-ups
135 pound Push jerk, 7 reps

Todd McK- 4:20  55  24:58
Erin- 4:04  95  22:22
Derrick- 3:52  115  17:45
Byron- 3:47  135  24:10
Stephen- 4:10  95  22:35
Teresa- 4:18  85  21:50
Delaina- 4:21  55  24:36
Candice- 4:21  75  24:36
Casey- 3:38  135  23:48
Dustin- 4:06  65  20:45
Josh- 3:55  96  23:00
Ryan- 3:56  115  21:31
Russell- 3:55  135  17:11
Quincy- 4:21 (3) 75  21:44
T- 4:24  115  19:00

Great job everybody. This was a deceivingly difficult workout. Good job hanging tough. The row up front was a nasty curve ball, and messed us up pretty good. But we recovered and continued on.

Triumph in the face of adversity.

How about the 2013 Games? Good programming and unbelievably good athletes. There were some CrossFit classics, and some brand new, super scary workouts. These people are the fittest on Earth and a testament to the efficacy of CrossFit training.

Walker man, and Instructor E. OC CFSF style!
 Thanks for all the monster efforts and great fuel. Thanks for another great day at CFSF.

When the going gets tough, you must be going to CFSF.


Another killer couplet. Thanks CFHQ!

95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents (*3:1)
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Josh- 85  10/10  19:20
Dustin- 65  0/10  19:13
Byron- 95  0/10  16:33
Todd McK- 45*  11:52
Delaina- 40* 14:02
Stephen- 65  0/10  17:23
Quincy- 45*  15:45
Derrick- 75  8/10  13:26
Erin- 65  0/10  19:27
Russell- 75  8/10  13:05
Kathryn- 45  0/10  11:45
T- 75  0/10  13:15

Great workout everyone. Josh, Derrick, Russell- good job going legless! That is the real deal Lucille Ball. We only had a few 3:1 substitutions which means we need more rope. Awesome!

We had several approaches to the high volume Thrusters. Some went until they couldn't, then rested briefly. Some broke things up into sets. It just so happens that 7+6+5+4+3+2 = 27, 8+7+6 = 21,
8+7 = 15, which leaves the longest set of the day, 9, for the last set- unbroken.

Going unbroken is always the preferred approach, but not always the most practical. We want as heavy as possible, as fast as possible. Speed being the more important of the two.

Remember the formula.

Thanks for another great day of training at CFSF. Good prioritization.

Better than yesterday.

Friday, July 26, 2013


This workout followed the theory to a tee. It looked a lot tougher on the board than it was. Another one and done, just keep moving.

100 Double-unders
100 meter run
15 foot Rope climb, 4 ascents (*sub^mix)
100 meter run
135 pound Front squat, 30 reps
100 meter run
100 meter Farmer's carry, 70 pounds
70 pound Dumbbell snatch, alternating arms
100 meter run

                              DU's     FS     FC     DBS
Abby-15:24              y          65     35       30
John- 13:10              y         135    53       70
Russell- 15:40          y          135    53       70
Dave- 17:07             n         45      53       40
Kathryn- 16:28        y          75      35       35
Allie- 14:55*            n          15     35       25
Candice- 19:45        y           65     35       20
Casey- 17:19           y          135    70       40
Alice Anne- 17:26*  n           65     20       15
Eric- 15:58              y          135    40       40
Tammy- 17:24        n           75     25       25
Erin- 16:26^            y           95     35       25
Derrick- 13:57         n          135    70       65
Todd McK- 14:03*  y           75     35      30
Teresa- 13:11*         n           65     40      30
Ryan- 13:09            y           95     53      45
Shannon- 21:00*     n           65     25      20
Todd- 16:48           y           135    60      65
Quincy- 16:52*       n           65     35      25
Stephen- 16:48^      n           95     35       30
Mo- 12:50*            n           45     53       45
Josh- 13:50            n            95     53      45
Byron- 14:08          y          135    53       45
Jessica- (1/2) 7:43   n           35     35       x
T- 14:44                 y           95    53       45

Great workout everyone. Lots of Doubles, and Rope climbs from a lot of people who were not getting them a short time ago. Good job. If you are still working on either, be persistent and practice every cycle.

Welcome to CFSF Mo. Drink the kool aid, keep coming back, and hold on tightly. Our crawl, walk, run philosophy cannot be rushed. With patience and consistency success is inevitable. Remember that your path to success starts with your homework.

Add the Paleo diet into the equation and see real results.

Friday is a very well deserved rest day. Open gym 5:15-6:15 for some extra love, mobility, or skills. You choose. Make a wise decision. Either at CFSF, or at home- get some love. Roll, mash, stretch, floss, massage. Something, anything that feels good and helps you recover.

Take a twenty minute nap. Go to a quiet place and meditate for a few minutes, focusing on deep breathing in through your mouth on a five count and out through your nose on a seven count. Try it. You'll like it. This is also a great time for visualization.

Visualization is another component of success. Try this while you're meditating, or at night as you're going to sleep: Mental Fran. Perform the entire workout in your mind, rep by rep, for both exercises. It's more challenging than you think, and that's only a few minutes of focus. After a few weeks you can begin to visualize all sorts of cool stuff.

See it. Make it happen.

We are exactly two months away from the second Burpee Mile. Make plans to be there. 5:00 pm will be the only class of the day.

Thanks for another great training cycle. Thanks for making CFSF special.

When all else fails, we don't.

Thursday, July 25, 2013


Even if we had enough rowers we wouldn't have enough time. We've seen some audacious workouts thrown at us before, but nothing like this. Row a half marathon? Yep. That's a cool 21, 097 meters of love.

Two guys decided to take the challenge, came in early and got the wod Rx'd. The rest of us ended up with a team workout that turned nasty around the 25 minute mark.

Row 21,097 meters:

Derrick- 1:37  2k- 9:20
Todd- 1:44  2k- 9:46

'Banjo Music'

10,000 meter Team row:
Each team member rows 500 meter repeats, then:
3 Push-ups
4 K2E
5 Airsquats

T1- 42:20
Erin, John M

T2- 43:30
Candice, Ryan

T3- 44:29
Teresa, Juan

T4- 41:04
Byron, Michael, Quincy

T5- 43:46
Dustin, Josh G, Delaina

T6- 48:09
Joshua, Sarah, Stephen, Ryleigh

Nice rowing everyone. Great job Derrick, and Todd. That's a lotta love. Congratulations Team 4. You guys won.

We got mixed reviews on the Team row. You can bank on seeing it again, maybe in the Winter Circus.

Michael, Josh, Dustin, Byron
It was Tire flip night at CFSF and four guys made it in to the TF club. That's an elite group. Great job you guys, excellence is contagious.

Thanks for another great day of training and conditioning at CFSF. Thanks for making hard work fun. You are all awesome!

Head back toward the reservation...

If you haven't yet, join our gym and track your progress on

Movement = Life.

Wednesday, July 24, 2013


Second verse just like the first. This was a mother grabber that dropped everybody and left us squirming in search of comfort. The only comfort was knowing it's over... Another great workout. Thanks CFHQ!

205 pound Front squat, 20 reps
30 Box jumps, 30" box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20/16
                                 FS     Box"     KB     WBS     130205
Lynde- (1/2) 3:42       95       24        35      
Joshua- 10:09             95      24        35       16
John- 9:16                 135
Alice Anne- 10:37       85                  35
Todd McK- 12:30      85      24         35       16
Abby- 12:12              75                   35     
Kathryn- 12:30          85       32        35
Todd- Rx  11:46                                                      11:16
Allie- 11:47                35      24         35  
Derrick- Rx  9:01                                                      9:22
Russell- Rx  11:43
Teresa- 8:14             100                  44
John M- 15:05          100                  44
Erin- 11:13               125                  35
Richard- 8:20            135       
Holley- 11:08             35      24         35
Byron- 11:49            155  
Stephen- 12:40          95                   35
Shannon- 18:04         55       24        35
Candice- 13:19          65       24        35
Corey- Rx  8:35
Juan- 14:30              165
Quincy- 14:28           45        24        30
Michael- 11:00          95        24        35
Josh- 11:30              135      
Dustin- 12:13            95        24        35
Jessica- (1/2) 6:32     35        24        35
T- 11:29                   95

Monster workout. Great job everyone. Hard to compare this to the last time, but there were several people that increased their work load while decreasing their finish time. Outstanding. Proof that we do become much more durable as we train.

Only two guys got it Rx'd then, and now. Wicked good job Derrick, and Todd. Great fuel.

Also, good job Russell, and Corey. As Rx'd, and fast. Target one down.

Good job hanging tough Shannon, John M, Juan, and Quincy.

The box claimed another victim, Shannon Charles. That's a badge of honor, and super sexy. Just remember to stay aggressive when jumping, and never lose focus.

The 0600 class will be on hiatus from 8-3 through 8-16.

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

Expect more from yourself.

Monday, July 22, 2013


Who doesn't love Tabatas? We do at CFSF. Quick, and intense. Just the way we like it. 'Tabata This' changes the strategy from quantity to quality, scoring the least number of reps in any of the eight intervals. Yikes.

'Tabata This'

Row (cals)

One minute rest between each Tabata round. Fewest number of reps in any of the eight rounds is scored.

Todd McK- 24
Tammy- 43
John- 43
Josh- 41
Kathryn- 51
Byron- 47
Teresa- 46
Stephen- 35
Candice- 39
Casey- 41
Derrick- 43
Dave- 39
Erin- 26
Delaina- 26
Russell- 47
Corey- 59
Juan- 45
T- 43

Great workout everyone. Monster rep totals Corey, and Kathryn! You both are tough. Did anyone get punished? Six, or seven great intervals ruined by a crappy eighth?

Tabata's warp time, and drink fuel. Good job hanging on tight.

Excellence equity.


Good prioritization on a nice Saturday morning. CrossFit in the morning and the whole day is off to a great start.

21, 15, 9 reps of:
GHD sit-ups, 10 pound med ball
WBS 20/16 "2 fer 1's"

Russell- Rx  8:45
Teresa- Rx  9:12
Tammy- Rx  9:08
Lex- 8:17
Stephen- 7:39
Allie- Rx  11:11
Casey- Rx  8:21
Byron- Rx  8:35
T- Rx  8:30

Good job everybody. The WBS hammered us. That extra squat changes things a little bit. Nice work on the GHD. Some went unloaded on the GHD, some did loaded Abmat Sit-ups.

The GHD is potent, and performing GHD sit-ups incorrectly has serious long term consequences. Everyone had an opportunity to practice. Remember too that 50 loaded Sit-ups in the warm up may be substituted with 20 GHD Sit-ups for additional exposure. Get some.

Thanks for a great day at CFSF. Thanks for the super strong fuel. You are awesome!

Every second counts.

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


What's rule #1 when it comes to Rope climbing?

15 foot Rope climb, 5 ascents (*sub/^mix)
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

                                   1     2     3     4     5
Holley- 18:04*             35   45   55   65   75
John- Rx  14:30
Lynde- 16:15               55   65   75   85   95
Russell- 14:39             135 145  155 165 185
Derrick- 14:30            135  145 155  175 190
Erin- 16:28^                65    85  105  125 135
Todd McK- 14:44*      95   95    95   95   95
Teresa- 10:31*            65   75    85   95  115
Richard- 13:29            135 155  175 195  215
Abby- 18:25^               55   65   95   95   95
Casey- 18:30              135  155  175 185 195
Ryan- 18:08                95   115  135 165 165
Tammy- 19:14            65   75    85   95  105
Kathryn- 16:53            75   85   95   105  115
Lex- 13:58*                135 135  135  135 135
Juan- 14:08                135  135  135  135 135
Stephen- 15:17            95   115  125  135 145
Byron- 12:48              125  135  145  155 170
Heather- 12:10*          65    65    65    65   65
Josh- 13:50                 95   115  140  140 140
Jackie- 12:54*             75    95   115  125 135
T- 14:30                     125  135  145  155 165

Great job guys. Great Rope climbs. We need another climbing station. Very good Cleans as well. There were a few full Cleans and some Power cleans, either way, they looked good. All the targets we set were hit. Thanks!

This was a deceivingly difficult workout. At prescription, a real toughy. Good job John Fenn. As prescribed and fast. That is the goal.

Thanks for another great day of training at CFSF.

Join and track.

Find a paleo recipe and try it out. If you like it share it.

The biggest adaptation to CFSF is between the ears.

*leave enough energy to get back down

Thursday, July 18, 2013


CrossFit throws us a killer curve ball with a sprint triathlon. We've talked about hitting Ft. McClellan and actually doing a triathlon before... Maybe we should start planning for that, as well as some CrossFit Endurance programming at CFSF.

Today turned into a free for all, with each session getting a different workout.

Hopper/Interval Generator
John M

1k row, 5k run, 1k row
Alice Anne- 47:15
Eric- 39:15
Russell- 41:30

Crazy Ivan
100 singles
50 Lunge steps
50 Push-ups
50 Sit-ups
100 singles
40 Lunge steps
40 Push-ups
40 Sit-ups
100 singles
100 singles
100 singles

Erin- 20:37
Heather- 23:31
Kathryn- 27:15
Candice- 22:00
Holley- 27:04
Teresa- 20:55
Todd- 22:57
Lex- 24:07
Britt- 34:45
Derrick- 23:33
Byron- 22:14
Josh- 22:30
Dustin- 26:55
T- 22:20

The Viking
1000m row
800m run
100 Tire slams
800m run
1000m row

Jim- 25:00
Cortney- 26:00
Quincy- 27:00
Rae- (1/2) 14:58

If you like picking your own workout and getting some love on the side attend the weekday rest day open gym at either 0600, or 5:15. That's why it's there. Practice, get some mobility, or get a wod. Just be on time.

If you are a beginner at CFSF, regardless of your perceived level of CrossFit aptitude, please attend this class. It is a great way to get the nine fundamental movements, and develop the skills set that will increase your CrossFit ability.

The only session that left their session up to chance was the 0600 session. They let the roll of the dice decide how many intervals, how long the work would be, and how long they got to rest. The Interval Generator can go easy, or crush. Fun stuff.

The guys that got the session that most resembled the main site wod? The noon class, with the row/run/row workout. Sorry about the clock Dave. Hhit Sappens.

Thursday is an original schedule rest day. Use your extra time wisely. Get some love. Roll, stretch, mash, massage, floss, anything that needs attention. If it hurts, camp out a while. Your body deserves it.

Thanks for another great day of training and conditioning at CFSF, where we train to be strong- not skinny.

Earned. Not purchased.

Wednesday, July 17, 2013


'Nancy' is another classic CrossFit workout that is deceivingly difficult, a workout that consumes a lot of fuel. Even the runners agree, she'll kick your ass.

5 rounds:
400 meter run
95/65 pound Overhead squat, 15 reps
John- Rx  17:10*
Joshua- 35  17:10
Eric- 75  15:56*
Alice Anne- 35  15:42*
Russell- Rx  17:52*                                 18:40
Allie- AS  16:19
Abby- 55  17:20
Casey- Rx  18:30*
Erin- Rx  17:14*                                     17:50
Shannon- 45  26:57                                 29:17
Richard- 75  12:47*
Derrick- (row) 95  13:51
Holley- 15  17:44*
Teresa- Rx  21:46
Candice- 45  21:57*
Heather- PVC  15:35
Britt- 65  25:39
Kathryn- 55  18:53*
Emilee- 45  18:39
Stephen- FS 45  19:03
Byron- Rx  16:35*
Delaina- 35  18:33
Juan- 85  16:48
John M- 65  21:08
Quincy- AS  18:28
Tammy- 55  20:50
Dustin- 35  17:18
Josh- 35  15:17*
Jessica- (3) 15  12:12
T- 80  21:27*

The word of the day was unbroken, and you guys smashed that shit! Great job everybody. Super fast finish Richard, and way to hang tough Shannon. That's the no-quit attitude we love to see. Thanks!

Quite a few people lifted more this time than last and did it in a faster time. Holley, Juan, Britt- HOOYAH! Some dropped weight to ensure going unbroken. Remember the formula.... Faster is better.

'Nancy' is like bad taffy that stretches out, and things can get sloppy fast. Sloppy runs we can tolerate, sloppy Overhead squats? No. We talked a lot about the stability required for an Overhead squat. Good job hitting that target.

The Overhead squat indiscriminately exposes strength and flexibility issues. The solution? The book of solutions is on the table. Find a fix or two, and spend some time on them every training cycle. Easy fix.

Thanks for another great day of training at CFSF. Thanks for all your hard work and monster killing efforts. Great stuff.

Join and track.

No deposit. No return.

There are no bad intervals, only weak efforts.

Tuesday, July 16, 2013


This was a devastatingly fun workout. The Hang power clean combined with Burpees turns out to be a monster. Anything combined with Burpees increases the suck factor. This is why we embrace the suck.

3 rounds:

135 pound Hang power clean, 15 reps
15 Burpees

John- Rx  5:46
Lynde- 75  6:10
Joshua- 75  8:25
Russell- Rx  6:52
Richard- 115  5:29
Alice Anne- 75  8:40
Eric- Rx  8:59
Candice- 75  9:16
Casey- Rx  8:05
Tammy- 75  9:56
Josh- 95  7:11
Dustin- 75  7:48
Dave- 95  9:15
Kathryn- 75  7:00
Holley- 45  7:43
Abby- 75  7:30
Lex- 95  10:36
Emilee- 65  11:59
Juan- 115  10:30
Heather- 45  9:29
Stephen- 75  9:02
Jackie- 95  6:54
Britt- 95  9:56
Erin- 75  6:21
Derrick- Rx  8:48
Teresa- 75  4:50
T- 115  7:07

Good job everybody. This was another workout that punished inefficiency. The word of the day was unbroken. Did anyone get it? Just don't put that bar down....

We also talked about proper positioning for the rack, on shoulders not hands, and keeping elbows in front of the bar. These are key. Next to a muted hip, an improperly racked bar might be one of the biggest inefficiencies we see. Work for that positioning.

Good job puppies, and good job FNG's. Drink the kool aid, and come back. Remember your homework and hold on tight.

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



The mother of all chippers was one description for this beast. Brutal was another. I'll call it 'Kitchen Sink'...

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jumps, 24" box
15 Muscle-ups
40 pound dumbbell Push press/jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunges with a 45lb plate held overhead

Russell- 38:10
Abby- 35:14
Teresa- 27:49
Holley- 45:20
John- 43:17
Casey- 40:04
Candice- 43:15
Kathryn- 33:34
Erin- 32:02
Derrick- 31:10
Byron- 40:06
Stephen- 36:00
Quincy- 55:05
Delaina- 36:46
Heather A- 26:19
Mitch- 34:27

There were too many scales to list them all. Suffice it to say, everyone scaled something. Regardless of the scale, good job showing up on a tough day, and toughing out the workout. That's great fuel.

Compared to the five, and ten minute workouts we've seen lately this was a marathon. Definitely the longer end of the spectrum. Just keep moving.

Big thanks to Kathryn, and Casey, and John.

Thanks for all the terrific efforts getting this beast shut down. Good prioritization on a Saturday morning.

Do more.

Monday, July 15, 2013


Inefficiencies were punished today. IF you were hitting all the cues we've talked about you were working hard. IF you were missing some cues you were working way too hard. Remember the formula.

155 pound Clean and Jerk, 30 reps

Lynde- 75  7:02
Kathryn- 95  16:40
Russell- Rx  9:09
Derrick- 135  9:48
Erin- 95  9:20
Casey- Rx  13:02
Abby- 75  12:09
Josh- 95  10:50
Dustin- 45  12:54
Teresa- 95  7:29
Candice- 65  10:27
Juan- 105  8:30
Todd- Rx  9:43
Dave- 75  6:52
Stephen- 65  4:00
Byron- 95  7:24
Ryan- 95  9:33
Quincy- 65  3:25 HPC
Joshua- 65  10:04
T- 115  8:05

Good job everyone. This workout is a good demonstration of appropriate load selection. Lift too much and you're resting as much as you're working. To err on the side of lifting too little would be a better thing. At least the chances of going unbroken are far greater, and that is the goal.

Nice work puppies. Your introduction to the Burgener is always a bit funky. It will be lots better next time, and the good news is you'll have plenty of opportunities to practice.

Big THANKS to Kathryn and Casey.

Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong efforts and fuel.

Soft is contagious. Don't catch it.

Friday, July 12, 2013


Three exercises, three max lifts. Another beautifully simple workout. The Total is Coach Rippetoe's contribution to CrossFit and its a fun workout that leaves us just as gassed as any long, ugly chipper workout. There were some monster lifts and a new CFSF record. A gooood day.

'CrossFit Total'
                         BS     P     DL     Tot.
Lynde-             165    95   135     395
Erin-                200* 105* 245*   550
Todd McK-     165    95   215    475
Kathryn-          145    75   205     425
Alice A-          165     80   185     430
Eric-                275   165   375    815
Derrick-          400*  175  485* 1060
Abby-              145    65    175   385
Allie-                 X      75    180   255
Russell-            335   165   355   855*
Josh-                225   135   275   635
Dustin-             200   105   225   530
Britt-                235    85    255   580
Holley-            130*   65   195*  390
Juan-               275    155  325   755
Stephen-          235    105  255   595
Byron-             365    145  355   865
Ryan-              245    135  335   715
Tammy-           165    75   215   455
Ryleigh-            35     45    80    160
Teresa-            165   85    195   445
Dave-              135  150* 195    480
Jackie-            185  125    295    605
T-                    215  130   310    655

Great workout guys. Lots of *PR's, and a new CFSF 'Total' record score turned in by Derrick Rice. HOOF*CKINYAH! That's good fuel that helps the whole gym keep rolling. THANKS!

13,510 total pounds were lifted collectively through the day at CFSF. That's a lot of weight! The day crew outlifted the night crew by 110 pounds with a score of 6,810 to 6,700. Good job day crews!

Great job puppies. More arrows for your quiver, and more importantly, getting locked on to the stability requirements, and consistency needed for successful lifts. Thanks for your hard work and attention to detail.

Enter your results. Track your progress.

Eat like a caveman.

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

Winners never quit. Quitters never win.

Thursday, July 11, 2013

The weekday rest day open gym/skills class was a blast! The skill was Sumo deadlift high pull, and Instructor Emilee put together a fun little partner AMRep workout that involved the SDHP, and a 200 meter run... carrying a med ball.

Twelve minutes of hell. Good job Emilee!

Good job puppies. Thanks for your hard work. Welcome to CFSF Cortney. Be consistent, do your homework, and hang on tight. Crawl, walk, run.

In the video posted below, do you see anything happening that we have talked about avoiding? *hint* What are you looking at? That's right. Neutral. Some have it, some lose it. We want neutral positioning throughout the entire ROM with the SDHP.


Movement = Life

Sumo Deadlift High Pull Courtesy CrossFit Inc.

Wednesday, July 10, 2013


Pulling and pushing. It doesn't get much more simple than that. 'Diane' is a super fun, super potent workout, and she'll drop you flat on your back in 10:00 minutes or less. Some significantly less...

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (*prog/^mix)

Lynde- 135*  4:34
Joshua- 115*  3:45
Todd McK- 115  5:20
Derrick- 225^  7:00
Erin- 135  6:36
Kathryn- 135  7:34
Allie- 115  6:55
Eric- Rx  6:23
Alice Anne- 125*  6:39
Russell- Rx  6:44
Josh- 185^  7:35
Ryan- 185  5:06
John M- 185  7:57
Teresa- 135  7:32
Dave- 135  8:17
Heather- 95*  9:05
Britt- 155*  10:22
Abby- 125  7:00
Todd- Rx  5:31
Stephen- 155  10:50
Delaina- 95  7:41
Quincy- 135*  5:50
Candice- 125  5:10
Tammy- 135  4:52
Jackie- 175  6:48
T- 185  6:40

Good job guys. 'Diane' is a CFSF favorite that reinforces quite a bit of what we talk a lot about- stability and organization. Our core/pillar might as well have a bulls eye painted on it because it is the target of serious stress.

Both the Deadlift and the HSPU require stability and organization. We expect nothing less from our athletes. Your ability to achieve and maintain proper positioning is key. Especially with regard to back extension.

Notice in the third video that the CF coach doesn't even mention back extension? You shouldn't have to with good athletes, and that's what we are cultivating at CFSF. Once you are taught how to extend your back, retract your shoulder blades and maintain these positions it's your responsibility to demonstrate control and stay dialed in.

Twenty five years from now your  'Diane' time from 130709 will be a fuzzy memory at best. But you'll know your back hurts like a mother. Don't be this person. We CrossFit to get strong and stay strong, and keep our bodies healthy. Never forget that.

Yes, we do crazy, sometimes insane things, but we do them safely.

Listen to and trust your instructor. If you don't, you will be beaten severely.

Of the three videos, which athlete's body positioning and control most accurately reflects you? Never sacrifice form for a faster finish time. That's a jerky move that will cost you dearly in the future.

We weren't too picky about the Handstand push-ups, if you were inverted, and moving you got credit. We did talk about "hollow" positioning- and thanks for hitting that target. Very few other things we do at CFSF require as much stability as the HSPU.

You guys getting the legitimate Handstand push-up ROM- HOOYAH. You are beasts. If you are still working on getting inverted, good job and practice a little more every training cycle.

Welcome to the Muscle-up club Josh Gaskins. Good coaching Todd. Key cues and the VOE set the stage for success. Another aspect of CFSF that makes us special.


Please park directly in front of CFSF, or on the street across from CFSF. Refrain from parking in the lots across the street unless all other parking spaces are taken.

Thanks for another great day at CFSF.

Are you tracking?

Are you eating like a caveman?


Tuesday, July 9, 2013


Front squats are like cilantro. Loved, or hated. No middle ground. While more functional than its cousins OH, and Back squat, the Front squat really pounds our core. Stay super tight and stable and your chances of making the lift are good. Soften up and you're done.

Front squat  3-3-3-3-3

Erin- 165
Derrick- 285
Russell- 225
Kathryn- 110
Richard- 205
Todd McK- 125
Josh- 185
Dustin- 135
Abby- 110
Shannon- 90
Emilee- 100
Lex- 155
Todd- 235
Stephen- 145
Delaina- 100
Jackie- 145
Byron- 255
Tammy- 125
Ryan- 205
Jessica- 85
Joshua- 105
T- 165

Great Front squats everyone! There were some monster lifts- you people are strong! Derrick, Erin- those girls are going to be incredible athletes, because you two are monster killers moving toward mutant in training status.

Aside from how much was lifted, we like knowing that everyone is getting dialed in, and hitting all the cues we've talked about. Thanks for those wicked strong efforts!

If you were working more on form, or taking things a bit easier due to injury, good job listening. Discretion is the larger part of valor. Train smart.

Anna, Ryleigh, welcome to CFSF. Do your homework, drink the kool aid, and come back. Oh yeah, hold on tight.

Thanks for another great day at CFSF. Thanks for the great fuel, and good times.

Earn this.

Monday, July 8, 2013


'Elizabeth' is a good friend who will kick you in the teeth, and then laugh. Always good to see her.

21, 15, 8 reps:
135/95 pound Power Clean
Ring dips

Derrick- Rx  6:50
Erin- 95  7:57
Todd McK- 75  13:10
Lex- 105  12:00
Teresa- 95  8:50
Byron- Rx  8:35
Ryan- Rx  11:10
John M- 105  9:50
Allie- 75  9:12
Stephen- 95  11:50
Mitch- 135  6:29
Lindsey- 65  10:22
Joshua- 75  7:16
Russell- Rx  7:00
Delaina- 65  9:48
Candice- 75  9:29
Casey- Rx  9:56
Juan- 135  14:30
Jackie- 115  8:56
T- Rx  8:30

Great workout everyone. Good job with the Ring dips too. Some people are getting a mix of Ring dips with Bar dips for the first time- outstanding! Some had the load but not the Dips. Some had the Dips without the load. If you got both you earned the Rx.

We talked about proper rack positioning- higher than most think, on our shoulders not hands. We also talked about rack delivery, a fast elbow flip with open hands and avoiding a death grip. Thanks for your hard work and attention to detail.

Do your homework. Keep working to improve your wrist, elbow, and shoulder flexibility to get that good rack position. Stretch, mobilize, floss, feather, or roll your PC every day. A little bit isn't too much to ask for for improved performance and comfort.

Great job puppies. You have put another arrow in the quiver, and you are motivating everyone to higher levels. Thanks for that super strong fuel.

Thanks for another great day at CFSF.



CrossFit threw us a curve ball and gave us 'Fight Gone Bad's' younger sister 'Hope' instead of the scheduled rest day. We got our asses kicked. Thanks CFHQ!

Three, 5-minute rounds. One minute each station. One minute rest between rounds.

75/45 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar pull-up

Byron- 302
Tammy- 280
Mitch- 312
T- 299

Thanks for the super strong efforts. Thanks for showing up! Last minute schedule changes are part of the "unknown unknowns" and another big part of CrossFit I love.

'Hope' is a monster workout, and cause is a good one.


Thursday, July 4, 2013


The regression workouts are always a blast. Just keep moving... We didn't have any 30 inch boxes the last time this gem popped up. We do now. Thanks Tammy!

10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull-ups (*reg/**prog)
Box jumps, 30" box
GHD sit-ups (+loaded Abmat)

Lynde- 13:45**20"+
Joshua- 14:56**
John- Rx  10:39
Liz- 13:51**
Derrick- Rx  15:25
Erin- Rx  20:08
Lindsey- 17:17**24"
Casey- Rx  16:32
Russell- Rx  14:38
Todd McK- 15:48*
Shannon- 16:41**24"+
Teresa- Rx  15:32
Candice- 15:51*24"
Delaina- 10:24 (8) **24"+
Byron- Rx  14:24
Ryan- Rx  13:20
Stacie- 14:49 (8) **24"+
Jackie- 9:08 (8) *+
Quincy- 16:10 (8) **24"+
T- Rx  14:02

Great job everyone. The first few rounds take a while, but once you hit the fifth things pick right back up- gettin' done fuel (that extra burst of energy we get as we close in on the finish) kicks in as the reps are getting smaller.

Then, as fast as it started, it's over. Whooped, again.

A lot of people got the GHD sit-ups in a wod for the first time, and hit all the necessary cues. That dog bites! So be careful. Most got the CTB pull-ups, and with only a couple of exceptions, everyone is getting the kipping Pull-up.

Thanks for those wicked strong efforts and hard work!

Good work puppies. Most people are apprehensive about Box jumping for the first few exposures. You guys killed the Box jumps, jumping with control and aggression. Good, good. Do your homework.

Welcome to CFSF Josh, and Dustin. Drink the kool aid. Come back, and hang on tight!

CFSF will be closed July 4th, and 5th. Saturday is a rest day. The Monday 0600 class is also cancelled. Sunday 12:30, and 1:15 are the next training times. Enjoy the time off, get some love (mobility style...) and remember that this is the land of the free because of the brave. We are blessed.

Light fuse. Get away.

Tuesday, July 2, 2013


We are grooving right along, passing the halfway point in the year and I am reminded of the fun the fall and winter have in store for us. Going to be interesting. Today's focus was on the Behind the neck jerk, a great Olympic progression lift.

Behind the neck jerk  1-1-1-1-1-1-1

John- 235
Abby- 55
Richard- 185
Lynde- 45
Liz- 75
Lindsey- 70
Russell- 195
Tammy- 125
Casey- 215
Todd McK- 105
Juan- 185
Patricia- 120
Lex- 215
Holley- 85
Shannon- 85
Jordan- 135
Byron- 205
Delaina- 105
Teresa- 130
Ryan- 185
Candice- 110
T- 185
Ivy- PP  90
Jessica- PP 96
Micah- PP  115
Jackie- PP 145

Great job everybody. Monster lifts John, and Jordan. Strong stuff, and good fuel.

Going from the back rack made movement more efficient, if you were solid, and active upon receiving the bar chances are you made the lift. 'Active' was the keyword, and one of a few targets we had. Speed was another. This is a fast movement that also helps us get more comfortable getting under the bar quickly.

Good job puppies. Push press, locked down. On to the Jerks.

Tuesday is a rest day. Open gym 0600-0700 and 5:15-6:15. Be sure to thank Instructors John, and Emilee.

Thanks for another great day at CFSF.

Are you tracking?

A body in motion stays in motion.


Deadly Overhead squats sounds like another lethal combination. Did it follow the "looks easy" theory?

21, 15, 9 reps of:
225 pound Deadlift
135 pound Overhead squat

Tammy- 125/55  6:24
Todd McK- 95/55  7:38
Abby- 95/50  5:36
Teresa- 115/65  8:56
Candice- 105/55  10:56
Casey- Rx  14:20
Lindsey- 85/35  6:39
Ryan- 115/65  5:53
Quincy- 95/AS  7:00
Delaina- 85/35  6:44
Joshua- 95/45  7:08

Good job and great prioritization on a Sunday afternoon. Wicked strong Madman.

Life, as Rx'd


Big thanks to John Fenn, Kathryn, Casey, and Tammy. You are all great and CFSF is very lucky to have you here with us. All is good.

Team workout:

10 Deadlifts 185/95
200 foot Shuttle sprint
20 Power cleans 95/45
100 foot Barbell walking lunge, 45 pound bar
100 foot Shuttle sprint

Each team member must cycle through the relay before time elapses. Cycle must be completed before other team member begins their cycle.

*Bonus- at the completion of the Deadlift, a Clean and jerk may be performed to take :20 seconds off the team total time. 2:00 bonus time available.

Team 1:
Ryan, Holley, Casey, Teresa, Todd

Team 2:
John, Todd McK, Candice, Dan, Kathryn

Congratulations Team 2!

Great job John. Everyone enjoyed the team format, and said they had a total blast. We'll see more team stuff again.