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Saturday, August 31, 2013


We have seen some heavy duty workouts since opening in 2008, this might just be the toughest one yet.

'Hotshots 19'
6 rounds:
30 Squats
135 pound Power clean, 19 reps
7 strict Pull-ups
400 meter run

Tammy- 75  50:04
Russell- Rx  50:29
Kathryn- 75  52:41
Todd McK- 65  54:11
Byron- 115  43:55
Derrick- 105  45:33
Erin- 95  54:04 (time includes an emergency phone call from work... sheesh!)
Jesse- Rx  27:30
Candice- 65  59:17
Casey- Rx  59:17
Todd- 105  47:38
T- 95  53:28

Outstanding efforts everyone. Casey, Russell- you guys are crazy. Super good job going as prescribed.

This workout took a lot of fuel from everyone, and left us writhing on the floor in the biggest pools of sweat ever. Your levels of athleticism, and enthusiasm are hard to quantify, but let's just say we pushed each other on in a way I've never seen before.

Super good job also to our newest member Paul. You are home, and we are glad you are with us. Your efforts today motivated everybody. HOOF*CKINYAH! and thanks.

It's difficult for me to articulate how proud I am of being involved in such an epic struggle with each and every one of you. We have always valued quality over quantity at CFSF, and today was the pinnacle of the time spent training, preparing, and ultimately nailing a workout like 'Hotshots 19'.

This workout is a memorial to the 19 firefighters who lost their lives on June 30, 2013 fighting a fire in Yarnell, AZ and we are honored to work as hard as we've ever worked before in their names.

Thanks CFHQ.

CFSF will be closed Sunday, 9-1 and Monday 9-2. Enjoy the time off. We will resume our regular schedule Tuesday, 9-3 with Day 3.

Thanks for showing up on what we knew would be a monster workout. You are all AWESOME!

If not now, when? If not us, who?


CrossFit is constantly varied, functional movement performed at high intensity. This workout would fit perfectly in that definition. We need a pool and a few bikes though.

Most people mixed rows with runs, some stuck to one or the other. With close to a 1:1 work/rest ratio, intensity stayed high. Great job guys.

10 rounds with a 2:00 minute rest between:
500 meter row
400 meter run

Erin- 37:54  5 row/5 run
Derrick- 34:56  row
Jesse- 38:00 row/run/bike/swim
Kathryn- 39:02  run
Russell- 36:46  5 row/5 run
Eric- 35:20  run
Todd McK- 36:07  run
Casey- 37:38
Todd- 37:07  5 row/5 run
Teresa- 37:44  2 row/8 run
Candice- 38:40
Byron- 33:00  run
Quincy- 40:09  5 row/5 run
Paul- 25:30  3 row/3 run
John- 25:15  3 row/3 run
Matt- 35:27  run
T- 37:22  5 row/5 run

Interval training CrossFit style. Great job everyone. Thanks for the awesome efforts and fuel.

Standby. A super special session is next on our list.


Friday, August 30, 2013


'Annie' is a fun workout, if you're getting Doubles efficiently. If not, it can stretch out like bad Jersey shore taffy.

50-40-30-20-10 reps:
Double-unders (*3:1 sub)
Allie- Rx  20:53
Russell- 12:13*
Derrick- Rx  12:36
Kathryn- Rx  6:59              8:16
Todd McK- 11:41*          13:44*
Candice- Rx  20:15
Casey- Rx  7:43
Erin- Rx  8:03                    11:08
John M- 12:30*
Teresa- Rx  9:46                13:40
Delaina- 10:24*
Byron- Rx  12:10
Britt- Rx  15:48
Tammy- Rx  19:43             19:21
Todd- Rx  11:23                13:31
Paul- 19:05*
Ryan- 24:14*      
Quincy- 13:45*
John S- (40) 8:15*
Jessica- 9:56*
Matt- 13:32*
T- Rx  8:18                        11:00

Good job everybody. More Rx's than last time. Good good. There were some big time drops from the last run as well, even better.

Doubles are a skill, and like any other skill, they require practice. If you aren't getting practice, you aren't going to get the Doubles. Great job Allie, Britt, and Candice. You three got all of your Doubles and toughed it out. Long Doubles will beat fast singles any day of the week.

Practice Doubles.

The Sit-up:

Criteria for the Sit-up is easy- full abdominal flexion through full abdominal extension. What hasn't been discussed is what exactly constitutes full flexion and extension. Full flexion requires that the lower back leave the ground. At the top, our spine should be around 30 degrees from the floor.

Full extension also has a clear range. For full extension of the spine an arch of between 15-30 degrees is required, and not possible without the use of an Abmat.

We do "Janda" sit-ups at CFSF, and do not anchor feet. This is not only more difficult than anchored sit-ups, but also engages more abdominal musculature, minimizing the role of the hip flexors. Opening legs and placing the soles of the shoes together further diminishes hip flexor contribution to the movement.

Arms may be crossed over the chest or held straight out in front of the body. Our requirement for full range at CFSF is simple: shoulder blades on the deck at the bottom, and arms touching the legs on the top. If you need to touch the ground above your head on the negative, and touch the ground between your feet on the positive to ensure full range movement that's ok. However, this added movement is extraneous, inefficient, and a contributing factor to momentum.

Momentum diminishes the role of the rectus appreciably, forcing the abdominals into an isometric contraction as momentum is picked up by the hip flexors, never allowing the abdominals to dynamically contract under a load.

The Sit-up is, by definition, a compound movement with more than one joint moving. There are two pivot points, one below the bottom of our rib cage, and the second just above our butt, or exactly where the Abmat comes into contact with our back.

The movement begins with the external obliques until the rectus takes over where the back flattens out as with flat floors. Rectus gets assistance from internal obliques as the pivot point changes. The pelvis is still being stabilized by the Abmat as the spine reaches full flexion (30 degrees). The hip flexors finish the movement by rotating the pelvis another 10 degrees.

When performed correctly, the Sit-up is a safe and effective tool to increase core strength and endurance. When performed incorrectly, the Sit-up can cause lumbar shear, or the lateral deformation expressed as the ratio of the lateral displacement between two joints lying in parallel planes to the vertical distance between the planes. Bad, bad.

Keep your butt on the ground the entire time. Do not allow it to bounce up and down. This bouncing not only increases momentum, but friction as well, causing the infamous "butt burn".

Although Saturday is a rest day, we will be meeting at 10:00 am for a special memorial workout. The 'Hotshots 19' looks like a super fun session, and like any other Hero workout deserves our all-out efforts.

Good job puppies. For most, this was the first time jumping rope in quite a while. Thanks for your hard work.

Girls, please use the restroom before Doubles.

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

CrossFit is my drug of choice, and I am an addict.

Thursday, August 29, 2013


"Hotshots 19" memorial workout will be held Saturday, August 31 at 10:00 am

This is a super special workout. Please make plans to attend.



Second verse a lot like the first...

Loaded Dips
Loaded Dip, 5 rep max
Rest 5:00
Loaded Dip, 3 rep max
Rest 5:00
Loaded Dip, 1 rep max

John- 73-98-143  23
Derrick- 44-90-147  23
Russell- 35-53-70
Kathryn- BW-10-15
Allie- BW-10-15
Abby- BW-18-30
Eric- 53-70-114
Byron- 53-70-160  30
Candice- BW-10-15
Juan- 80-110-135  30
Britt- BW-10-15
Matt- 15-25-80  12
T- 55-75-95  26

Nice Dips everybody. Monster weight Byron, and Derrick! Several people surprised themselves by getting solid Dips. IF you think you can, or you can't, you're right.

Delaina, Quincy, Jessica, Mary, and Paul- HOOYAH! You all surpassed what you thought was possible. Be pleased, not satisfied. The elephant was good by the way.

We finished the Loaded Dips with a max set of body weight Dips, and there were some seriously strong efforts. Outstanding. Thanks for the fuel.

Monday is Labor Day, the official end of summer, and CFSF will be CLOSED. Tuesday will be Day 3.

Thanks for another great day at CFSF.

CrossFit isn't life or death, it's more than that.

Tuesday, August 27, 2013


We pulled our own weight today, and a little more...

Loaded Pull-ups
Loaded Pull-up, 5 rep max
5:00 minute rest
Loaded Pull-up, 3 rep max
5:00 minute rest
Loaded Pull-up, 1 rep max

John- 70-80-90
Russell- 45-53-70
Dave- 25-35-45
Kathryn- 25-30-40(f)
Teresa- 20-35-50
Allie- 15-20-30
Tammy- 25-25-25
Britt- BW-5-10
Byron- 45-70-100
Juan- 45-70-100
Candice- 20-30-40(f)
Emilee- 15-20-25
Ryan- 45-70-90
T- 45-70-100(f)

Great Pull-ups everybody! Monster pulls Teresa, Byron, and Juan. You are STRONG! There were a lot of people that worked on Pull-ups sans weight: Heather, Delaina, Quincy, Jessica, and Paul- you are getting locked on to the positioning required for a kipping Pull-up. Nice work. Be pleased, not satisfied.

Every day at CFSF is a great day, some a little more than others. Today was a goood day. Great vibes, and energy pushing us all to do more. That's a big part of our recipe for success. We expect more of ourselves, and each other. Strength in numbers, strength in unity.

Welcome to CFSF Mary, Matt, John S, and Heather: Drink the kool-aid. Come back, and hold on tight. We are glad you are with us.

Find recipes that interest you. Try them and eat like a caveman. If you need any more paleo info check in with Sharon M.

Track your progress. We are listed as CFSF. Join up if you haven't already.

Tuesday is a rest day. Open gym 0600, and 5:15. Take advantage of this extra time to work on anything you want to. Be sure to thank Instructors John, and Em.

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


Monday, August 26, 2013


Clean Cindy, she's dirty. We love dirty girls at CFSF and 'Clean Cindy' didn't disappoint. She kicked our asses pretty good. Loved it.

10 rounds:
Clean and jerk, 1 rep
5 Pull-ups
10 Push-ups
15 Squats

John- 135  10:16
Byron- 135  10:55
Candice- 85  16:25
Casey- 155  16:22
Russell- 155  10:09
Abby- 95  13:05
Juan- 95  12:30
Delaina- 45  19:10
Quincy- 65  11:34
T- 135  16:55

Good job everyone! Way to hang tough. That one C&J changed the workout profoundly. Guys who usually get 20+ rounds of 'Cindy' were destroyed. Thanks CFHQ!

Good job puppies: John S, Paul, Matt, and Mary- and thanks for the super strong efforts. You are all moving in the right direction at the right pace. Stay consistent, and hold on tight.

Thanks for the post wod paleo cookies Sharon M. Yummy!

Thanks for another great day at CFSF. Thanks for making CFSF the coolest place to be during the hottest part of the summer.

On time, on target. NEVER quit.


Skeptics may say that twelve minutes is not enough time for a good workout. We disagree. Twelve minutes was perfect.

12:00 AMRAP
5 GHD sit-ups
7 Back extension
95 pound Overhead squat, 9 reps

Byron-75  8
Todd McK- 55  6 + 12 reps
John- Rx  7 + 14 reps
Allie- 55  7 + 7 reps
Derrick- Rx  8 + 17 reps
Erin- 75  8 + 1 rep
Kathryn- 60  8 + 4 reps
Russell- Rx  7 + 12 reps
T- 75  8

Great workout everybody. Derrick, John, Russell great job going as prescribed. You killed it today.

There were a whole bunch of puppies that got this at a scale, still enough to get a good lung burn. Good job puppies, you're gettin' it done. Be pleased, not satisfied.

Good prioritization on a hot, humid Saturday morning. Thanks for the wicked strong efforts and fuel. You are all awesome!



Friday, August 23, 2013


Good call John Fenn. Although we love Hero workouts, 'Dobogai' was a little much. 56 Muscle-ups? We'd still be there working....

7 rounds:
9 Fat bar pull-ups
9 Ring dips
22 yard Farmer's carry

John- 53  8:36
Russell- 53  9:21
Allie- 35  12:56
Erin- 35  11:25
Kathryn- 35  9:20
Tammy- 35  12:45
Abby- 35  9:28
Todd McK- 35  15:20
Derrick- 53  8:34
Todd- 53 (HSPU)  9:45
John M- 53  11:15
Juan- 53  11:30
Britt- 53  12:19
Dave- 53  22:14
Quincy- 53  15:33
Jessica- (4) 35  6:54
Paul- (4) 53  14:00
Matt- (4) 53  13:00
T- 53  8:50

Good workout everybody. This was a great sub for a monster workout.


Thursday, August 22, 2013


CrossFit has thrown some interesting workouts at us lately, and 'Donny' is the first descending-ascending session we have seen at CFSF. Hammered. We were the nail today. Thanks CFHQ!

21-15-9-9-15-21 reps:
225 pound Deadlift

Delaina- 55  15:58
Adam- 65  14:30
John- 65  12:01
Kathryn- 135  21:39
Derrick- Rx  22:04
Casey- Rx  22:22
Ryan- 185  17:21
Emilee- 75  22:23
Tammy- 95  15:29
Eric- 185  17:45
Russell- 185  17:28
Teresa- 125  19:22
Juan- 185  19:50
John M- 135  17:13
Todd McK- 95  18:39
Britt- 95  22:22
Todd- Rx  18:14
Candice- 115  18:21
Matt- 185  18:04
Abby- 105  14:28
Jimmy- Rx  24:47
Heather- 95  23:11
Paul- 1/2 135  27:00
Dave- 135  19:42
Jessica- 1/2  95  10:03
Matt2- 1/2 135  12:32
T- 165*  17:57

Great workout everyone. This was an interesting little couplet, to say the least. Painfully succinct. Just keep moving. There was a lot of discussion about how much weight to lift prior to the wod. The word of the day was *UNBROKEN. How close did you come?

A few guys got this beast at prescription and earned a little payback for the rest of us. Good job you guys. This was a dangerous session. Our core takes a beating, focus slips, before you know it form can turn ugly. We have talked about staying locked on and dialed in, but after 90 reps? YES. You must.

We CrossFit to get stronger, and become more durable. Jacking up your lower back while Deadlifting can happen in an instant, and that puts you on a TTO for a while. Worse, you end up with discogenic issues as a result.. Not what we want at all!

Good job puppies. You are getting used to the tempo and intensity at CFSF. Thanks for your hard work, and do your homework. The Deadlift set-up is a perfect example of how much flexibility is required for proper positioning. Improper positioning and you're toast.

This workout is named in honor of  U.S. Army Specialist Donald L. Nichols, assigned to the 1st Battalion, 133rd Infantry Regiment, who was killed on April 13, 2011, in the Laghman province, Afghanistan.

We are fortunate for people of this caliber, who are willing to make the ultimate sacrifice. There is nothing more motivational for us to work hard.

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

Uncommon dedication.

Wednesday, August 21, 2013

Dan John is a strength and conditioning specialist. He trains elite level athletes, and has worked extensively with the Special Forces of various military branches.

He has a list of tips for athletes:
  1. Use whole-body lifts; rarely isolate a muscle.
  2. Constantly strive to add weight to the bar, and move it faster.
  3. The best anabolic is water.
  4. Did you eat breakfast? If not, don't ask me anything about nutrition.
  5. If you smoke or don't wear your seat belt, please don't tell me the quick lifts are dangerous.
  6. Go heavy, go hard.
  7. Keep it simple. Less is more.
  8. You have to put the bar over your head.
  9. Put the bar on the ground and pick it up a bunch of different ways.
  10. Know and love the roots of your sport.


We love Hero workouts at CFSF, no better motivation to put out as much as possible and leave nothing in the tank. 'Falkel' is a monster session worthy of monster efforts.

25:00 AMRAP
8 Handstand push-ups
8 Box jumps, 30" box
15 foot Rope climb, 1 ascent (*sub^mix)

Kathryn- Rx  10
Todd McK- Rx  8 + 8 HSPU
Russell- Rx  12
Tammy- Rx (20:00)  7
Derrick- Rx  9 + 8 Box jumps
Casey- Rx  10 + 5 HSPU
Eric- Rx  14 + 7 HSPU
Britt- 6 + 4 HSPU^
Teresa- 11 + 8 Box jumps*
Abby- Rx  12 + 8 HSPU
Erin- Rx  10 + 8 Box jumps
Jimmy- Rx  12
Candice- 11 + 8 Box jumps 24"
Richard- Rx  13
Quincy- 11*  24"
Delaina- 12 + 8 HSPU* 24"
Matt- Rx  8 + 8 Box jumps
Heather- 9 + 5 Box jumps* 20"
Jessica- (15:00) 10* 20"
Adam- (15:00) 11* 20"
Aly- (15:00) 10 + 1 Box jump* 20"
John S- (15:00) 6* 20"
T- Rx  13

Great workout everyone. Nice round totals Eric, and Abby. You guys smoked it! Outstanding work Todd McK, Candice, and Delaina, good job moving past the progressions.

We didn't split hairs on the HSPU. If you were inverted and getting them, you got them. Keep working on range, and hollow positioning. 

Thanks for the strong efforts from the puppies. Be pleased, not satisfied, and continue to hold on tight. 

A few guys had to mix up the workout a little bit. John, Dave, Byron- wise decision listening to your body. Discretion is the larger part of valor.

This workout is named in honor of  U.S. Army Staff Sergeant Chris Falkel, assigned to the 1st Battalion, 3rd Special Forces Group, who was killed on August 8, 2005 in Deh Afghan, Afghanistan.

Thanks for another great day of training and conditioning at CFSF. You are all TOUGH, and getting tougher each training cycle.

Ready to lead, ready to follow.

Monday, August 19, 2013


'Angie' takes PT to a whole different level. 100 reps of anything can seem daunting. Just keep moving, chipping away.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Ryan- Rx  16:20
Delaina- 3/4  26:00
Adam- 1/2  20:55
Teresa- Rx  19:47
Richard- Rx  15:59
Abby- Rx  19:26
Dave- Rx  29:38
Kathryn- Rx  18:27
Candice- Rx  34:23
Casey- Rx  26:03
Aly- 1/4  13:22
Russell- Rx  15:48
Heather- 3/4  23:00
Britt- 3/4  27:33
Quincy- 3/4  30:36
T- Rx  21:40

Great workout everyone. Super fast finishes Ryan, and Abby. Congratulations CFSF ladies- you are getting legit Push ups. HOOYAH! Training for strength, not skinny.

Big thanks to Heather and Britt. The end of summer paleo party was a total blast. Great food, and great times with great people. However, 'Angie' hungover, on an empty stomach is a very bad idea.

Great job puppies. At any scale 'Angie' still drinks a lot of fuel. Good job hanging tough. Don't wish it was easier, wish you were better.

Thanks for another great day at CFSF. Thanks for the monster efforts and good times.



Back squats were a welcomed sight after the shoulder devastation the TGU and Sots inflicted on us. Five sets, three reps. Good recipe for a good workout.

Back squat  3-3-3-3-3

Kathryn- 130
Delaina- 105
Heather- 135
Britt- 185
Abby- 120
Russell- 295
T- 195

Great squats everybody. Good job hitting the cues we've talked about. Thanks for that focus.

Paul, Aly, Adam- good job. Crawl, walk, run. Thanks for your hard work.

Check in with Sharon for any paleo questions, or recipe ideas you need.

Thanks for another great day at CFSF.



Overhead squats cruelly and indiscriminately expose strength and flexibility issues. The Sots press takes that badness, and adds another layer of difficulty to make things really interesting.

Using a 45 pound bar complete the following:
21, 15, 9 reps:
Turkish get up, alternating arms
Sots press
                                  TGU     Sots   
Eric- Rx  17:50
Alice Anne- 18:00       20         15
Todd McK- 18:17      20         35
Russell- Rx  18:31
Allie- 17:08                 20         20
Britt- 23:43                 25         45
Kathryn- 22:46           35         35
Casey- 21:36              45         35
Juan- Rx  23:43
Dave- 23:44                35        35
Candice- 17:02           25        25
Teresa- 17:07             25        25
Erin- 21:04                 35        45
Abby- 20:31              15        15
T- 18:20                    35         25

This was an interesting workout. Great job going as prescribed Eric, Juan, and Russell. You guys are tough. Monster Sots press Erin. That's really good fuel for everyone. Thanks.

There were a few keys to success with the TGU, chiefly active shoulders, secondarily proper angles going up and down, and as always a super tight core. Any problem with either and the TGU becomes even more difficult. Include a bar and we are cooking with gas.

Now you see why throwing in the Sots press every 5th OH squat in the warm up is so valuable. If you aren't already, every time there are OH squats in the warm up do 5 Sots presses every fifth rep. Another good way to be prepared for the Sots is to practice Pigs on skates. Next time we see the Sots in a workout it won't be as difficult.

The Sots press is an OH squat on steroids, and it will smash you if you let it.

Join and log.

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

Movement = Life.

Thursday, August 15, 2013


'Helen' is another all time CFSF favorite that we love to see. We caught a break with the weather. Lower humidity, a nice breeze, and cooler temps allowed our runners to run. They ran fast. 'Helen' is a good friend to the runners.

Eric- Rx  10:23*                     10:25
Alice Anne- Rx  12:10*          12:18
Allie- Rx  13:58                      14:06
Abby- Rx  10:31*                  12:48
Richard- Rx  8:34*                  9:05
Russell- Rx  10:26*                10:55
Casey- Rx  11:50*
Kathryn- Rx  11:42*
Derrick- Rx  9:45                   10:17
Todd McK- 35  14:38            13:54
Erin- Rx  12:42
Candice- Rx  14:30
Juan- Rx  10:15                      14:55
Byron- Rx  9:40*
Britt- 44  15:42
Matt- Rx  12:03
Todd- Rx  11:38*
Dave- Rx  13:10                     11:41
Teresa- Rx  11:52                   12:33
John M- Rx  13:20
Tammy- Rx  13:27*                12:51
Anna- 25  13:25
Delaina- Rx  13:08
Joshua- 35  10:31
Heather- 35  17:45
Quincy- (row) 35  19:44
T- Rx  11:39*                          12:03

Great job everyone. We smashed that sh!t:-) Outstanding efforts. The word of the day was "unbroken" and there were lots of asterisks on the list indicating *UNBROKEN* from a bunch of people. Hooyah! Thanks for that extra fuel.

'Helen' is a benchmark workout, and we see impressive reductions in time to completion with each subsequent exposure. While there might not be significant drops in time from there, we see consistency- finishes within anywhere from a few seconds to a minute from session to session. This is a good thing.

'Helen' also helps people find their hips. Both the Kettlebell swing, and Pull-ups rely heavily on a strong kip. A strong kip requires a violent opening up of the hips. There were a few puppies that found their hips. Great job puppies.

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

Paleo pool party: Saturday 5:00 at the McIntosh trails pool. Directions are on the table.

Life is good. CrossFit makes it better.

Wednesday, August 14, 2013


If your goal is optimum physical competence then all the general physical skills must be considered.

1. Cardiovascular/respiratory endurance- the ability of body systems to gather, process, and deliver oxygen.

2. Stamina- the ability of body systems to process, deliver, store, and utilize energy.

3. Strength-the ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility- the ability to maximize the range of motion at a given joint.

5. Power- the ability of a muscular unit, or combination of  muscular units to apply maximum force in    minimum time.

6. Speed- the ability to minimize the time cycle of a repeated movement.

7. Coordination- the ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility- the ability to minimize transition time from one movement pattern to another.

9. Balance- the ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy- the ability to control movement in a given direction or at a given intensity.

We hit them all.



Clean and jerk. Pure, simple, and functional. Beautiful to watch, and incredibly fun to perform and practice. When things are on, they're on. You feel it. This was a gooood day at CFSF.

Clean & jerk 1-1-1-1-1-1-1

Russell- 195
Todd McK- 100
Derrick- 210
Eric- 195
Allie- 105
Casey- 205
Erin- 150
Matt- 165
Kathryn- 120*
Byron- 205
Juan- 185
Holley- 82
Candice- 100*
Britt- 145
Dave- 145
Abby- 115*
Richard- 200
Delaina- 100
Teresa- 130*
Anna- 65
Heather- 110*
T- 180

F*ckin' A bubba! Great workout everybody! Lots of *PR's, and some heavy, heavy lifts. More importantly, everyone is getting dialed in. Patience, timing, and speed are all looking good. Your practice is paying off.

Unless otherwise specified, we allow either a Power clean, or full Clean, a Push jerk, or Split jerk. We saw it all. A few guys pulled off some heavy full Cleans; Casey, Eric, and Russell checked in with a cool 195 pound full Clean. Hooyah guys.

One interesting fact about Olympic weightlifters is that they have been found to have higher vertical leaps and quicker 25 meter sprint times than any other athletes including Olympic high-jumpers and sprinters.

The technical explanation for this is that the weightlifters have better "speed strength" than any other athletes. Speed strength is defined as a combination of starting-strength (the ability to fire as many muscle units instantaneously) and explosive strength (the ability to keep these motor units firing once turned on).

The more useful explanation as to why they can out sprint and out leap all others is quite simply, because they weightlift. Weightlifting is the sport of Olympic lifting, the Clean and jerk, and the Snatch.

This is why we weightlift at CFSF. Olympic weightlifting is unsurpassed in developing lightning quick athletic movement and has enormous carryover to all explosive sport. CFJ, Jan. 2006

Thanks for another great day at CFSF. Thanks for all the hard work, monster efforts, and good times.

Better, stronger, faster.

Tuesday, August 13, 2013


The 'Filthy Fifty' is an all time CFSF favorite that can humble the most seasoned athlete. Wherever you start by the end it's hammer time. CFHQ flipped the order on us, but because we've always changed up the order of exercises in the past, it didn't phase us one bit.

'Fifty Filthy'

50 reps of each:

Wall ball shots, 20/16
Back extension
Push press, 45 pounds
Knees to elbows
Walking lunges, 50 steps
Kettlebell swings, 1 pood
Jumping pull-ups
Box jumps, 24" box

Kathryn- Rx  35:43
Derrick- Rx  37:48
Eric- Rx  33:33
Alice Anne- Rx  34:08
Todd McK- 40:56
Allie- 37:40
Erin- Rx  37:46
Candice- Rx  42:42
Casey- Rx  39:42
Teresa- Rx  30:15
Anna- (20) 21:56
Russell- Rx  30:27
Richard- Rx  23:23
Juan- Rx  31:19
Byron- Rx  35:04
Abby- Rx  31:00
Britt- Rx  50:03
Dave- 42:19
Matt- 38:22
Holley- 45:51
Jimmy- Rx  37:40
Ricky- (25) 28:00
T- Rx  33:40

Great workout everybody. From very fast finishes to finish times that border on cruel and unusual punishment, we saw it all. Good job hanging tough!

Aside from comparing finish times from the last time we did the 'Filthy Fifty', there were a lot more people going as prescribed this time. That is great! Nice work, and thanks for those monster efforts.

With long chippers like the 'Filthy Fifty', "just keep moving" is the usual advice and much easier said than done. We'll take well done over well said any time we can.

Just keep moving.

Track your progress.

Eat like a caveman.

Thanks for another great day of training and conditioning at CFSF. Thanks for all your strong efforts.

Saturday, 5:00 McIntosh trails pool, CFSF paleo pool party. Be there. You do not have to bring a dish if you don't want to, there will be plenty of food. We can finally get some swim PT. Going to be a blast.

3-2-1 Go!

Monday, August 12, 2013


We have a love-hate relationship with Thrusters at CFSF. Some people love them, and some people hate them. One thing is for sure, the Thruster is a monster exercise that has us moving a load over a great distance. That costs beaucoup fuel.

2 rounds:

135 pound Thruster, 30 reps
30 L pull-ups (*kipL/^reg)

Tammy- 65*  15:30
Todd- 95*  14:43
Adam- (20) 65^  8:08
Delaina- 35^  15:04
Dave- 65*  24:24
Kathryn- 75*  23:07
Joshua- 35^  7:55
Todd McK- 55*  20:30
Abby- 55*  17:29

Good jog hanging tough you guys! Thirty Thrusters can be daunting. Remember your cues, and just keep moving, whittling down the reps.

Add L pull-ups into the mix, and we are moving toward another workout that requires monster efforts to complete at any scale. We allowed a kip with the Pull-ups as long as feet were above head when clearing the bar. While not as difficult as the strict L pull-up, the kipping L pull-up still kills several people each year.

Thanks for all the hard work and super strong efforts. You guys are awesome!

Find something good for the paleo pot luck Saturday. 5:00 McIntosh Trails pool. We're picking sides for chicken wrestling soon.



CrossFit increases our GPP across broad domains, long, medium, and short. We've hit them all lately. This was another super fun workout that dropped us. Bonus points for just staying on your feet at the end. Thanks CFHQ.

5 rounds:

95 pound Sumo deadlift high pull, 21 reps
21 Ring dips (*prog/band ^mix/"bar)

Alice Anne- 45*  17:23
Eric- Rx  15:40
Derrick- Rx  19:31
Russell- 75  19:18
Dave- 65"  22:22
Kathryn- 65*  18:37
Casey- Rx  19:15
Todd McK- 55^  22:50
Juan- 80  16:54
Teresa- 65*  17:40
Candice- 55*  17:26
Abby- 55^  16:54
Jimmy- Rx  22:50
Delaina- (4) 35"  12:00
Adam- (3) 45"  12:25
Quincy- (3) 45"  14:16
Todd- 95 HSPU sub for dips  18:23
T- 75  17:00

Great workout everyone. Things could get dicey fast if you weren't locked down. Organization of the core and shoulder girdle was necessary for hips to do their thing. Oh yeah, timing too. The SDHP relies on perfect timing. Pulling early? You are working way too hard.

We talked about a few strategies to keep timing spot on. Thanks for hitting those targets.

We took any Dips. Most got plenty of Ring dips, some mixed bars and rings, and some used the paralettes. Good job pushing. Those Dips, however you got them, added up quickly. If you got all your Dips on the rings, hooyah- great job.

Nice workout John Straka. You are now a Viking.

Thanks for another great day at CFSF.

Hard play, fun work.

Friday, August 9, 2013


Burpees don't like us either.

10 rounds:
7 Burpees
7 Knees to elbows

Derrick- 13:05
Matt- 12:34
Richard- 8:37
Todd McK- 15:00
Eric- 10:00
Alice Anne- 10:09
Tammy- 11:00
Candice- 12:58
Casey- 13:42
Kathryn- 12:22 
Russell- 8:35
Erin- 12:28
Todd- 10:12
Teresa- 10:58
Dave- 17:45
Delaina- (5) 5:51
Britt- (5) 7:18
Jessica- (5) 7:27
John S- (5) 7:33
T- 12:22 

Great job everyone. Super fast finishes Russell, and Richard. You guys have the cardiopulmonary systems of King Kong- mutants in training.

Good workout puppies. Thanks for your wicked strong efforts and fuel. Be pleased, not satisfied.

This workout was a core crusher of the highest order. Somewhere around the fifth round somebody opened up a jar of suck and spilled it everywhere. Just keep moving, and step over the suck.

Welcome to CFSF Adam, and John S. Crawl, walk, run. Be consistent, do your homework, and hang on tight.

Remember the 0600 M-F class is on hiatus until 8-19. Keep Saturday 8-17 open for the CFSF end of summer paleo potluck 5:00 pm McIntosh Trails pool. Good times.

Thanks for another great day at CFSF.

On time, on target, never quit.

Wednesday, August 7, 2013


CFHQ gave us a wide scope of authority with a nondescript workout listed simply as '30 Snatches'. Anything could be snatched, power or full- at any load. A trainer's dream. Thanks CFHQ!

30 Snatches

Eric- 75  3:33
Alice Anne- 55  3:48
Allie- 55  3:54
Derrick- 125  5:20
Casey- 115  3:55
Russell- 75  3:38
Tammy- 65  4:25
Dustin- 75  6:04
Josh- 85  5:50
Erin- 75  3:29
Richard- 85  2:30
Dave- 75  5:36
Kathryn- 65  4:00
Teresa- 65  4:00
Britt- 65  3:27
Ryan- 75/95  3:32
Candice- 55  3:12
Abby- 55  3:47
Stephen- 75  5:45
Heather- 35  3:13
T- 75/85/95  5:40

Nice workout everyone. Short and sweet. That keeps the intensity, and  power output up. While most performed a Power snatch, a few people added the squat and did a Full snatch. That squat changes things a lot. Good job taking the hard way.

There were a few targets we set prior to starting the workout. Good job nailing them. Thanks for the hard work you have all put in to make these snatches as high quality as they were.

Wednesday is a rest day. Get some love. Roll, smash, stretch, floss- anything that feels good and helps you recover. ICE anything sore. Go somewhere quiet and practice visualization while you meditate a few minutes.

Open gym 5:15-6:15

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

Anybody remember this guy?
Strength + mobility = durability.

Tuesday, August 6, 2013


'Kelly' will kick your ass. She does it every time. That's why we love her.

5 rounds:
30 Box jumps, 24" box
30 WBS, 20/16

Alice Anne- Rx  37:44
Eric- Rx  35:58
Richard- Rx  23:44
Derrick- Rx  31:03
Allie- (3) 20"/14#  23:34
Candice- Rx  43:00
Casey- Rx  34:23
Josh- Rx  34:38
Dustin- Rx  36:59
Russell- Rx  36:30
Todd- Rx  34:58
Kathryn- Rx  38:23
Dave- 20"  39:52
Erin- Rx  38:38
Juan- Rx  35:35
Matt- Rx  34:15
Holley- Rx  47:12
Abby- Rx  31:53
Tammy- Rx  41:36
Anna- (3) 20"/10#  28:43
Stephen- Rx  45:22
Quincy- (3)  40:22
Delaina- (3)  34:38
Teresa- Rx  37:24
Ryan- Rx  33:42
T- Rx  37:54

Great workout everybody. From super fast finishes to what bordered on cruel and unusual punishment, we saw it all. When the WBS are the most manageable exercise of the triplet we're in trouble. What's new?

'Kelly' is a very challenging workout. 'Kelly' after Deadlifts is also a posterior chain nightmare. If you got a little love Sunday you know what I mean. Good job hanging tough CFSF, and great programming CFHQ! We love getting hammered.

'Kelly' is about pace. Go out too soon, and coming back sucks. Just keep moving. Realization that it's almost over provides a little "getting done" fuel around the fourth round, just as legs start to feel like they might be falling off. Fortunately, that's only happened once, and the guy is ok.

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

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

Monday, August 5, 2013


Deadlifts are fun. We enjoy it when they pop up. However, seven reps is a lot of reps. Touch and go no less. Stay tight. Stay organized.

Deadlift  7-7-7-7-7-7-7

Kathryn- 165
Dave- 165
Holley- 145
Stephen- 205
Juan- 255
Erin- 205
Derrick- 400
Candice- 165
Casey- 305
Teresa- 165
Jessica- 135
Heather- 165
Britt- 205
Dustin- 155
Allie- 155
Russell- 300
T- 255

Great deads everyone. Seriously heavy lift Derrick Rice! That's the kind of strength required to kill monsters- outstanding!

"You never hear anyone say, 'I was too strong for that'..."
  -Derrick Rice

Everyone hit the cues we have talked about, the deads looked great. Thanks for that attention to detail. The cool thing about Deadlifting is you will use the cues you've learned at CFSF in the real world. Move safely and efficiently. Protect your pillar!

Good prioritization on a nice Sunday afternoon.

Find a recipe that looks good and try it! Eat like a caveman.

Do more.


It doesn't Tabata me if it doesn't Tabata you..... We love Tabata's at CFSF, and 'Tabata Something Else' is a good one. Thanks CFHQ!

'Tabata Something Else'

32 intervals of :20 seconds work, :10 seconds rest. All reps are counted.

Kathryn- 357
Alice Anne- 278
John M- 252
Dustin- 275
Josh- 312
Casey- 287
Russell- 391
Dave- 203
Allie- 274
Erin- 292
Derrick- 349
Teresa- 331
Abby- 358
Richard- 425
Candice- 267
Ryan- 392
Juan- 421
Quincy- 192
Jessica- 301
Scott- 367
T- 366

Great workout everybody. Monster point totals Richard and Abby, you two are killing these workouts! Juan, Ryan, Russell, and Kathryn- you are right there too... Good job!

The plan is completely different with this Tabata. All reps count. It's a good plan until you get punched in the nose though, and this workout took plenty of swings. Good job hanging tough, especially the puppies.

Good information.

Join and track if you aren't already.

Tabata 7

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

Altius, citius, fortius.

Friday, August 2, 2013


CrossFit threw the runners a nice bone with a 5k run, and they ran fast.

5k run

John- 24:40
Teresa- 27:37*
Delaina- (2 laps) 19:30
Eric- 25:54
Abby- 25:59
Richard- 21:45
Russell- 26:00
Casey- 29:49
Kathryn- 30:34
Allie- 31:32
Erin- 28:49
Dave- 29:32
Stephen- 31:13
Britt- 31:48
Joshua- 27:49
Quincy- 33:37
Holley- 31:07
T- 30:40

Good runs everyone. There were some seriously fast finishes from the runners. The rest of us just tried to keep up with them. Good job runners!

We caught a break from the rain and had some really nice weather to get outside of the box for a while. Lower humidity kept the lung burn to a minimum, but that run did stretch out.

Most ran straight through, some used mixed pace, and a few people ran on intervals. Did you have a strategy? One positive aspect about this 5k run was pointed out by the Madman- "At least we didn't have to carry a medicine ball."

There were a few people that subbed the run for a row, or row/sit-up combo. Candice, Derrick- nice work. Together you covered over 12,000 meters rowing.

Nice rowing Kiersten Schmitt!
Welcome to the Rope climbing club Allie.
Thanks for another great day of training at CFSF. Thanks for the super strong fuel and great times.

Accomplish extraordinary things.

Thursday, August 1, 2013


Strength was a welcomed sight after the past training cycle, even if it did require 5 reps. That fifth rep...

Shoulder press  5-5-5-5-5

John- 155
Russell- 140
Candice- 75
Eric- 150
Tammy- 65
Anna- 55
Erin- 95
Derrick- 155
Matt H- 105
Byron- 135
Shannon- 50
John M- 115
Abby- 65
Teresa- 80
Ryan- 130
Richard- 110
Britt- 90
Delaina- 65
Matt M- 115
Dave- 125
Juan- 130
Heather- 70
Stephen- 105
Quincy- 108
Jessica- 65
T- 125

Monster lifts Derrick, Erin, John, and Eric. You are all super strong! Good lifts everybody. Aside from what was lifted everyone looked good, hitting the cues we've talked about.

That fifth rep is elusive. Something occurs between the third and fifth rep and everything starts to break down. The urge to dip kicks in. NO DIP ALLOWED! Stay tight, and focued. Get a big breath in, hold it, and GO! Squeeze, twist, and press. Keep pushing!


Good job puppies. Thanks for your hard work. The Shoulder press is one of the first exercises you learn at CFSF and you took the opportunity to nail it with some really good Pressing. Outstanding!

As a group, we successfully lifted 2,678 pounds during the entire day at CFSF. That doesn't even include all the four rep, or three rep sets to failure- that's a lot of weight getting pushed around, and a lot of energy expended doing it.

Join and log if you aren't already.

Eat like a caveman!

Thanks for another great day at CFSF.

"Only a dickhead couldn't love this stuff..."
  -Adrian Bozman