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Sunday, September 29, 2013

Burpee Mile 2

The weather was perfect, the judgement cloudy, at best. But it was a perfect night for the second annual John Fenn Burpee Mile. We had a total blast. Thanks for a super special time that also proves to us all that we can do a lot of things others deem impossible, impractical, or just insane.

Tenacious can be defined as pertinacious, persistent, stubborn, or obstinate. That sums up what is required when attacking a mile of Burpees. Great job everybody, regardless of how far you went, this was a tough event.

Thanks for the motivation to go fast Ryan R., and thanks Todd McK for such a great display of the no-quit attitude we love. Most of all, thanks John Fenn. His idea.

"HAPPY BIRTHDAY JOHN!" Overheard quite frequently with a not so subtle tone of anger.... But it was John's birthday and he is the reason we trek where we trek, and endeavor to do the things others won't. Happy birthday John. And yes, it's still a good idea.

Thanks for coming out. Thanks for the super hard work and monster efforts. Good job Marines, puppies, and everyone else. You are all awesome. You have no idea how much easier your presence made this.

363 days....


Thursday, September 26, 2013


Our emphasis on body awareness, control and positioning all comes together when we get into the Deadlift set-up. Use the principles you have learned when you Deadlift in the real world outside our box and move safely.


Deadlift  3-3-3-3-3

John- 315
Richard- 325
Eric- 305
Allie- 185
Teresa- 195
Derrick- 450*
Casey- 365
Tammy- 205
Byron- 375
Heather- 215*
Britt- 225
Candice- 195*
Abby- 195
John M- 305
Mary- 145
Todd- 375
Sharon- 165
Dave- 215
Jessica- 185*
Todd McK- 205
Stephen- 245

Good job everyone. Monster lifts Derrick, Todd, Byron, and Madman. You guys are strong. Heather- this is you; Power personified. Connie- we found something you do really well. Outstanding.

We love Deadlifts at CFSF, and four *PR's in one day proves it. Nice work.

Good job puppies. The Deadlift set-up iso-hold is a brutal, yet very effective tool for getting locked on. The objectives were met. Thank you for your hard work and attention to detail.


We are one day away from the now infamous Burpee Mile. The Friday 0600 and 12:00 classes are canceled. 5:00 pm is the start time for the full mile, 6:00 pm for any other distances. You must have gloves to participate!

The party starts at 7:00, and we will travel off reservation in a big way, however, there will be some paleo friendly choices as well. Even if you aren't doing the workout, you are invited to drop by and celebrate with us.

Thanks for another great day at CFSF.

You miss 100% of the shots you don't take-

Tuesday, September 24, 2013


So we were all guessing as to what workout might follow FGB... Strength? 5k run? Another monster session?! Yep. Overhead squats and core. Blasted. We can take it....

45 pound Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes to bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

John- Rx  20:53
Derrick- 45-75-105  15:40
Erin- 45-65-75  18:14
Allie- 35-45-55  19:05
Eric- 45-75-105  16:45
Richard- 45-95-115  15:21
Casey- 45-95-135  18:05
Todd McK- 35-45-55  23:10
Tammy- 45-65-75  20:38
John M- 45-65-75  22:48
Dave- 45-65-75  23:01
Britt- 45-75-95  23:51
Byron- 45-95-115  14:13
Teresa- 45-65-75  19:43
Abby- 45-55-65  20:08
Tom- 45-75-105  14:34
Juan- 45-75-105  19:21
Mary- 35-35-35 19:40
Matt- 35-35-35  16:54
-scaled- (Air squats)
Heather- 21:28
Stephen- 13:37
Kyle- 20:30
Jessica- 15:35
Quincy- 21:41

Great workout everyone. As prescribed John Fenn, outstanding! 185 pounds overhead is a lot of weight.

The Overhead squat cruelly and indiscriminately exposes strength and flexibility issues- we love them at CFSF. That's why you'll see them in quite a few of our warm-ups, regardless of whether or not they're in the workout. We take it one step further by adding Sots presses every fifth rep as well. You will be happy you do this when they pop up in a wod.

There are so many cues to think about while performing the Overhead squat it can be daunting. Active shoulders, and a super tight core among the most important. Heels, knees out, and head through the hole giving us that strong platform. Can you think of any more?

A few puppies got a shot at the OHS and did really well- Mary, Matt- great work. If you have difficulty with the overhead stuff check the bible for some shoulder and hip mobs. Omit some warm-up work and sub some mobility anytime you need. Better yet, use them as a cool-down.

We showed a few lunchtime puppies some extra mobility exercises to do at home. DO THEM. This increase of range of motion does not occur through training alone. This is part of your homework, and a big part of the very first information you're given when you begin training at CFSF.

We are a mere three days away. Remember that you will need gloves to participate. We will wander off the reservation after, but no worries. For the hardcore paleo people there will be paleo friendly choices as well.

John Fenn you are a maniac.

Tuesday is another well deserved rest day. Get some love. Take care of your business. Open gym for mobility or skills. Mandatory for puppies. This is where the 9 fundamental exercises may be taught and practiced. Be sure to thank Instructor E.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong efforts and fuel. You are all AWESOME!  

Movement = Life

Monday, September 23, 2013


Once feared, now loved, 'Fight Gone Bad' is a CrossFit classic we love to see.

Coach Glassman: "Is that anything like an MMA fight?"
BJ Penn: "It's a fight gone bad!"

Fight Gone Bad
Three 5 minute rounds, one minute each station, with a one minute rest between rounds.
Reps are counted, calories on the Row

Wall ball shots, 20/16
Sumo deadlift high pull, 75/45
Box jump, 20" box
Push press, 75/45

Todd McK- 235
Teresa- 248
Todd- 269
Mary- 3/5  152
Kathryn- 263
Dave- 252
Abby- 314
Juan- 281
Delaina- 208
Joshua- 4/5  169
Quincy- 173
Tom- 270
Candice- 244
Casey- 317
Erin- 276
Derrick- 294
Eric- 292
John M- 211
Richard- 327

Great workout everyone! Thanks for just showing up on this one...

For some, this was the first full FGB, and they smashed it. Awesome score Abby! You are a mutant in training.

More than any other workout, FGB makes you question your ability to continue. Queasy stomachs, and heartbeat in the ears sorta stuff that we all have to deal with. Great job dismissing those feelings and getting done.

The end feels great though, and is well worth the struggle to finish.

I have started each FGB at different stations, started first, and gone second. Nothing matters. You will get your ass kicked, regardless of any strategy, or starting point. This we know. Good stuff. Thanks Coach Glassman.

FGB is the epitome of "embrace the suck"...  It's just 17 minutes after all, and as quickly as it begins, it's over- and you are finished. Lying in a pool of sweat completely satisfied.

Thanks for another great day at CFSF.

4 days.



This was an interesting workout that definitely kept us moving. The rain forced us to run a few circles inside our box which was a blast... Since we are rigidly flexible, we switched the MU's for max Pull-ups and Dips for some of us. Thanks for a super fun session CFHQ!

5 rounds:
100 meter sprint
Clean and jerk, 1 rep
Max reps Muscle-ups (*prog)

                           1                 2                3                4                5
Tammy-      75/15/15   75/15/15   95/12/12   95/12/12   95/10/10
Richard-    165/20/7   165/20/7   165/20/7   165/14/7   175/22/10
Russell-       165/2         175/1         185/2        185/0      205/10/15
Allie-          95/15/5     85/10/5     85/10/5       85/2*          95/2*
John M-       135/2         155/2         135/2        155/1         155/0
Byron-          155/4        165/6         175/6         195/0        195/0
Dave-         125//5/5     135/7/2     135/9/3    135/10/4      135/1*
Kathryn-       95/3*         95/3*          95/3*       95/3*         95/5*
Matt-          95/7/15    115/11/11  125/9/11   135/7/12   155/11/8
Mary-          75/4/9         85/9/10      85/8/10
Tom-             165/6         165/6         165/6        165/5         165/5

Great job everybody. Nice progressions Kathryn. A new way to work toward the Muscle-up. Thanks Coach Nick! There were a lot of solid Bar muscle-ups: Byron, John M- outstanding work. Nice work on the Ring muscle-ups Russell.

Muscle-ups are not as difficult as you think. Get the progression practice, learn to throw your shoulders on top of your wrists, and BAM! You're in the hole. Just gotta dip up and out, and there you are, a Muscle-up.

Good Clean and jerks everyone. Some stuck to one load, and some increased each set. Whichever you selected, they all looked good. Thanks for that attention to detail.

Thanks also for your patience with the runs. Triumph in the face of adversity. Especially in the pouring rain. At least it was just 100 meters. 8 laps for a 400 meter run just might have tipped the tables.

Thanks for another great day at CFSF. Thanks for the strong efforts, monster Pull-ups, and Dips, and Muscle-ups.

Be fearless from start to finish.

Friday, September 20, 2013

Courage doesn't always roar.
Sometimes courage is the quiet voice at the end of the day saying:
I will try again tomorrow.


This is an old school, no-name CrossFit workout from way back in 2004, four years before CFSF existed. Let's call it Jack'd... It delivered.

Three rounds:
Knees to elbows, 21 reps
21 Kettlebell swings, 53/35
21 Push-ups
Rope climb, 3 ascents (*sub/^mix)
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet

Eric- Rx  28:11
Derrick- Rx 28:38
Russell- Rx  29:38
Richard- Rx  26:25
Abby- Rx  31:14
Stephen- (2) 18:17
Jerry- (2) 20:18
Allie- (1) 12:13
Candice- 36:50^
Casey- Rx  31:39
Todd- Rx  26:43
Todd McK- 40:58^
Byron- Rx  23:19
Teresa- 36:52*
Sharon- (2) 28:28*
Britt- 40:56^
Dave- Rx  38:46
Erin- Rx  35:35
Mary- (2) {14} 22:41*
Matt- (2) 24:00^
Juan- Rx  31:15
Conner- (2) {14} 20:36*
Quincy- (2) 28:58*
Joshua- (2) 18:30*
Kyle- (2) {14} 21:50*
Tom- Rx  23:45

Great job everyone. This was a deceivingly difficult session that required serious fuel to finish. Nice work hanging tough.  Super good job Byron, and Abby. Outstanding work puppies, you are all doing very well. Crawl, walk, run.

These are some classic CrossFit exercises, and they were put together very well. Thanks CFHQ! A fitting close to a pretty heavy training cycle. Did you get anything unbroken after the first round?

Some people said the Kettlebell swings were the tough part, some said the Box jumps. The Walking lunges were no walk in the park, to say the least. This workout was a grind. Just keep moving, getting micro-breaks between exercises.

Friday is a rest day. Open gym 5:15-6:15. Come in and get a little mobility, or get some at home. Do something- anything, that helps you recover. ICE anything sore. Ask for a massage. Roll, floss, feather, smash. If you find something gnarly, camp out on it.

We are one week away from one of the all-time nuttiest things we do at CFSF, the Burpee mile. This is a real gut check, and fun time that proves we are able to do much more than we think we can, and what separates us from the normal population. Get part, or get the whole thing- you choose.

Thanks for another great day at CFSF. Thanks for the hard work and great fuel.

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


Thursday, September 19, 2013


We just saw this workout a few weeks ago, didn't we? It clearly leaves a lasting impression, because it has been over a year that we were introduced to 'Holleyman'....

30 rounds:
5 Wall ball shots, 20/16
3 Handstand push-ups (*prog)
225 pound Power clean, 1 rep
Derrick- 205 15/* 35:12
Kathryn- 95  29:33                       85* 26:31
Russell- 185  27:15
Jerry- (20) 95*  20:25
Abby- 95  34:35
Tammy- 95  27:15
Casey- 175  33:42                       155  33:50
Byron- 155  28:33
Teresa- 95  33:15                          95  34:55
Juan- 155  27:56
Sharon- (15) 60  18:43                 65  36:39
Richard- 185  20:53
Todd McK- 85  28:12
Erin- 115  27:07
Dave- 115  37:13                         115*  37:20
Mary- (15) 75*  16:31
Stephen- (15) 135  19:39
Delaina- (15) 65  10:52
Quincy- (15) 95*  16:18
Matt- (15) 135  15:03
Todd- 176  26:43                         175  37:38
Candice- 85  25:26                       65*  33:42
Tom- 165  32:31                          135  33:10

Awesome workout EVERYBODY! There were quite a few of us that got this last time and made significant improvements on load and time, sans progressions no less. CrossFit WORKS! Good job you guys.

It's official. Richard has made the transition to MUTANT. Nice job Richard. Super strong fuel. Great job puppies. You all smashed that shit!

30 rounds is a serious volume session that can stretch out like the worst Jersey shore taffy ever. Stay in the moment- focus on where you are, not where you want to be. Before you know it- there you are in a pool of sweat, squirming around like a dying squid. But it's OVER, and you did it!

Where did you hit the wall? Around the 27th round things became incredibly difficult, a missed Power clean, failure to get inverted a couple of times... Stand back. Relax. Take a few deep breaths and GO! Thanks Candice. Perfect timing. That's what CFSF is built on. You see someone struggling, and encourage them on. HOOF*CKINYAH!

This workout is named in honor of U.S. Army Staff Sergeant Aaron Holleyman, 1st Battalion, 5th Special Forces Group, who was killed in Khutayiah, Iraq, on August 30, 2004. The same SOG many of our special friends are in. We love and miss you guys. Liz too.

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

Thoughts are with our brother Paul, who will be CrossFitting in the big sand box for a few weeks. Have fun and be safe. Show 'em what you've got... We know you'll make us proud.

Row faster, I hear banjo music.

Wednesday, September 18, 2013


Tirade- def. a protracted speech, usually marked by intemperate, vituperative, or harshly censorious language. An angry speech.

My apologies to the 5:00 class for my loss of composure. It will not happen again.

5 rounds:
45 pound Overhead walking lunges, 50 feet
21 Burpees

Todd McK-
John M-

We thrive on competition at CFSF. However, I have always maintained that the competition is not among each other as much as it is with ourselves. We record workout completion times to quantify progress over time.

Of what good is competition if the playing field is uneven?

The intrinsic reward of becoming a better athlete is the motivation and goal of competition. Not to feel better about yourself at the expense of the other athletes.

Why do you CrossFit?

Have you ever stopped to think about that? Nothing we do is easy. The drive to continue, keep pushing, when everything else says stop, often hinges on the fact that there are others there too struggling. They can-I can.

I had a discussion with one of our special friends several years ago, and he had a few criticisms of CrossFit, among the biggest, cutting reps. This seemed foreign to me at the time but I have since seen the relevance of his argument.

People cut reps for many reasons, I think chiefly to stop the pain and discomfort, which is understandable. But that's part of our growth- the ability to remain as comfortable as possible in very uncomfortable situations.

People also cut reps to finish fast, get their name on the list/blog with a faster time. This completely undermines the goal of CrossFitting. Cutting reps destroys your self-esteem and obstructs our group cohesion.

Integrity is what compels us do the right thing all the time. Whether or not there are other people around. CrossFit breeds winners based on their integrity. Once that is lost, it's difficult to regain.

We take pride in doing what others will not, or cannot do. We work to become better, stronger, and faster. We support one another in failure and in success. This is why we CrossFit.
Buy in. Earn it.


Monday, September 16, 2013

3-2-1 GO!


CFHQ has given us three days of strength in a row. Maybe that's to make up for pounding us over the past few weeks. We'll take it.

Snatch  1-1-1-1-1-1-1

Erin- 110*
Derrick- 170
Todd McK- 80
Paul- 135
Candice- 70
Casey- 165
Russell- 165
Abby- 75
Delaina- 55
Quincy- 75
Dave- 105
Kathryn- 80

Nice job guys and gals. We left the decision up to you as to whether or not the squat was included. Some got it, some didn't. Of all the Olympic lifts, the Snatch sometime dictates to us whether we squat or not. An Olympic weightlifting coach once told me "a Squat snatch is a missed Power snatch" which makes a little sense.

We have issues with the "jumping" and "landing" foot postions. Jumping is the power stance, landing is the squat stance. We must get this locked down. Failure to position, and re-position correctly during practice is a major fault, and will lead to problems when lifting bigger loads.

Using chalk to outline proper foot positions on the ground is an incredibly effective tool to learn and lock down foot placement. Do this if you are struggling. It helps a lot.

Practice is good. Good practice is better. We work to develop a kinesthetic awareness during practice. If faults go uncorrected that kinesthetic awareness is flawed. The goal of practice should always be form over load.

Good job Delaina, Paul, and Quincy. You all are moving toward the goal of consistency. Thanks for that hard work. Be pleased, not satisfied.

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



The Clean. Another Olympic lift with a terrific aesthetic value that looks much easier to pull off than it really is. Relying on timing, proper rack placement, and as usual, a strong base. The Clean is a monster lift.

Clean  1-1-1-1-1-1-1

Casey- 205*
Erin- 135
Todd McK- 100
Delaina- 100
Kathryn- 115
Russell- 205
Paul- (FS) 225
Quincy- (FS) 135
Mary- (FS) 100

Great job everyone. Nice weight Casey, and Russell, and Kathryn. The addition of the squat changes things a bit, huh?

Good Front squat practice Mary, Paul, and Quincy. Another tough exercise that is a big component of the Clean.

At CFSF we include a squat with any of the Olympic lifts unless otherwise specified. If CFHQ wanted us to omit the squat, they'd call the move a Power clean. Unless the word 'power' is in the title, we'll be squatting to receive the bar.

Big THANKS to Kathryn, and Casey for running the rodeo.

Keep searching for paleo recipes. If you find something you like, share it.



From the Push press, to the Push jerk, then on to the Split jerk- each has it's benefits. Most people think too much about pushing the weight up instead of pulling themselves under. It's this pull under that often means making or missing the lift.

Split jerk  1-1-1-1-1-1-1

John- 235
Trey- 135
Richard- 190
Derrick- 205
Todd McK- 165
Russell- 240
Casey- 215
Dave- 175
Kathryn- 120
Eric- 205
Byron- 195
Teresa- 135*
Sharon- 100
Candice- 115*
Allie- 115
Abby- 120
Matt- 155
Mary- (PP) 105
Tom- 185

Great lifts everybody. Monster weight Russell, and Erin! There were a few things we talked about: foot placement among the most important. Knowing exactly which foot is the best one forward, and getting feet to land where they should land each time. This requires attention and focus. Lose either and you'll probably miss.

We also talked about receiving the bar in a strong, active shoulder position with elbows locked. Regardless of the depth necessary, if your shoulder girdle is soft- you'll probably miss.

Getting these points locked down is key. This happens with practice. A consistent set-up, efficient pulls, and a super solid base. Which foot recovers first?

However, that being said, on strength days, we strive for failure. Failure is a component of success and rarely will one occur without the other.

Nice work Jerry, Jenny, and Mary. Push press- locked.

All in all, this was another great day at CFSF filled with strong effort fueling everyone. Thanks for that.


Thursday, September 12, 2013


This was a great workout that proved to a lot of us that we can do a lot more than we think we can. Mind over matter. Thanks CFHQ!

'The Don'

66 Deadlifts, 110/95
66 Box jumps, 24" box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/45
66 Wall ball shots, 20/16
66 Burpees
66 Double-unders

John- Rx  62:31
Derrick- Rx  65:39
Russell- Rx  63:17
Casey- Rx  65:40
Kathryn- 62:31
Richard- Rx  48:51
Abby- 50:54
Byron- Rx  71:16
Teresa- Rx  58:42
Juan- Rx  69:40
John M- 87:56
Erin- Rx  59:14
Todd McK- 85:00
Sharon- 1/2  58:18
Holley- 81:59
Candice- 81:30
Britt- 71:36
Jessica- 1/2 (no load)  21:42
Quincy- 1/2 (no load)  43:01
Conner- 1/2 (no load)  23:44
Mary- 1/2 (no load)  20:21
Tom- Rx  58:33

You people are AWESOME! Great workout and MONSTER efforts from everybody. At a scale, or as prescribed, there were no easy ways out. Outstanding work from our mutants, to our puppies. THANKS.

66 reps is a lot. Like everything else, we start chipping away and don't stop until it's over. We talked about strategy, and everyone had a plan that they stuck to. Whether you did 11 sets of 6, 6 sets of 11, or went straight through until you had to rest, good job.

Everyone agreed that the last half of this workout was the real gut check, and that the combinations were devilish. Thanks Dave Castro. This might be one of CrossFit's all-time heavy hitters, up there with the 'Hotshots 19', and 'The Murph'.

We threw the puppies into the deep end of the pool and they lived. Jerry, Jenny, Mary, Connie, Conner, Jessica, and Quincy- you are turning the worm hard and we are all motivated by your efforts. Dr. Mark, you too provided some strong fuel for us, and for that, we thank you.

For some, this session went way too long. We debated putting a cap on this beast but decided it wouldn't be fair to deny you seeing this thing through. John M, Byron, Candice, Holley, Todd McK, Britt, and Dave- you all demonstrated an incredible NO-QUIT attitude.

Congratulations Richard, and Abby. The first husband, and wife fastest finishers. Caroline has mutant genes and will be an amazing athlete. Thanks for the super strong efforts, and fuel. You two are crazy fit.

Thursday might be the most appreciated rest day in a while. We heard some crazy talk about coming in for open gym and making up a missed wod from last week. Don't. Instead, use this time for recovery. Mobility, and flexibility are much better options.

Open gym at 5:15. Roll, smash, floss, or feather. Give each other a nice back massage. Anything that helps you recover. Bring a bag of ICE and chill those tired, achy bones and muscles.

If you aren't too sore to drive in that is... Most said they're feeling ok. Not surprising. We are all CrossFit.

This workout is named for U.S. Marine Corporal Donald Marler, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force who died on June 6, 2010 supporting combat operations in the Helmand province, Afghanistan.

We are honored to struggle in his name, and grateful for people of this caliber.

Thanks for one of the best days at CFSF ever. The Burpee mile is next. HOOF*CKINYAH!


Wednesday, September 11, 2013



After the heavy sessions we've seen lately, Back squats were a welcomed sight. Even if we did need three reps. That third rep can be as elusive as snipe...

Back squat  3-3-3-3-3
John- 305
Derrick- 345
Todd McK- 135
Russell- 315                295
Eric- 250
Teresa- 150
Erin- 185
Tammy- 140
Abby- 125                  120
Kathryn- 135              130
Britt- 215                    185
Byron- 340
Dave- 135
Candice- 125
John M- 185
Quincy- 135
Delaina- 105
Juan- 225
Tom- 205                   195

Great squats guys and gals! Monster numbers Derrick, Russell, Byron, and Erin. You are all super strong!

The more relaxed atmoshpere strength days bring to CFSF was also very welcomed, however, we left nothing on the table. All fuel spent. Just as gassed as any 'chipper' we have seen. Nice work everyone.

Back squats are polarizing. Some love them, some hate them. We do them because they are tried and true builders of strength, and CFHQ says to do them. While not as functional as the Front squat, most can manage heavier loads with the back rack.

Emphasis, as usual, was on form- and when it's on, you feel it. Most of us felt pretty good about the Back squats because everyone was dialed in on the targets we set: more hollow than extended positioning, heels, knees out, and most of all, range- everything was addressed. Thanks for that hard work and attention to detail!

Use the site. Track your progress.

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

Putin- 7
Obama- 0


Tuesday, September 10, 2013


This potent combination took aim at both our shoulders, and our core. Organization, timing, and the ability to stay locked on were key. Miss any, and things could get ugly fast.

21, 15, 9 reps:
DB Hang squat clean
Handstand push-ups (*prog)

John- 45  9:06
Delaina- 10  7:24
Kathryn- 35  13:38
Derrick- 35  10:30
Erin- 30  12:12
Richard- 45  8:28
Abby- 30  13:56
Candice- 25  9:09
Casey- 45  10:43
Tammy- 25  7:40
Eric- 40  7:51
Allie- 25  12:53
Todd McK- 20  10:38
Byron- 40  10:10
John M- 25  12:29
Teresa- 25  9:54
Russell- 40  7:58
Sharon- 10  7:51*
Britt- 25  9:57*
Stephen- 35  12:44*
Jessica- 15  11:40*
Paul- 25  11:40*
Mary- 10  12:00*
Conner- 25  11:18*
Tom- 35  6:16 

Great workout everybody. There were fewer HS progressions than ever, outstanding. Either one, or two Abmats were used by most, and we all had an opportunity to get inverted. The key word with inversion is 'hollow' and everybody had that dialed in.

Grip was also an issue with the DB Hang squat clean, by the last round forearms were on fire. Any inefficiencies were punished. We talked about quality dips, timing, and an aggressive shrug followed by a super fast flip. Nice job hitting those targets.

Great job puppies! This stuff isn't easy, and you are all hitting the targets we have set for you. Thanks for those efforts, and fuel. You are motivating everyone to keep working hard. Be pleased, not satisfied.

What went wrong?
Thanks for another great day of training at CFSF. Thanks for the super strong efforts and fuel. Thanks for being willing to jump... Or at least leave the boat. If you aren't willing to do this, you don't learn or grow. You slide into the oblivion of safety, security, and stagnation. The willingness to fail allows growth, emotional awareness, even spirituality.

With failure comes pain. Pain has been referred to as 'weakness leaving your body' but it's more than that. Pain, and failure can lead to the hidden door of internal strength that compels us to keep working, keep trying and NEVER give up.

Quitting is easy. Anyone can do it.


Sunday, September 8, 2013


'Barbara' is another all time CFSF favorite we love to see. She's tough though, and she's always up for a fight. We gave her a good one today. Great job!

5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between rounds

Shar- 1/2 reps 35:13
Abby- Rx  39:26
Quincy- Rx  45:35
Todd- 37:20 12x HSPU sub for Push-ups
Britt- Rx  51:50
Byron- Rx  35:26
Russell- Rx  32:23
Paul- 1/2 reps  42:03
Tom- Rx  32:50

Great workout everyone. Super fast Russell- you are a mutant in training. That's good fuel. Quincy, Britt- outstanding job hanging tough. Borderline cruel and unusual punishment. It gets better as you get better, and you are both getting better every cycle. Paul- welcome to PT CrossFit style. Good job, and excellent form, which is much better than a faster finish time.

'Barbara' crushes our anaerobic power people, don't worry there will be revenge one day.

Remember that these times reflect the 12:00 minutes of rest time, which turns the workout into a 1:1 work to rest ratio if you are groovin'. If you aren't, the 3:00 minute rest between sets still allows intensity to stay high.

We love PT at CFSF and see these exercises in many of our warm-ups, which gives the seasoned CFSF people an advantage. Our warm-up is their workout. Now you see the benefit.

Enjoy the rest day. Get a little love. Roll, smash, stretch, ICE, anything that feels good and helps you recover. The prediction for Monday is pain. Be ready.

Make plans to attend the Burpee mile workout 9-27. 5:00 pm will be the only class time. You can get as much as you want or as little as you want. Your choice. Just get some. It's the last Friday of the month, and it's Day 3, which means we can hang out after, and rest the next day.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong fuel and good times. You are all AWESOME!

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

Saturday, September 7, 2013


Backward running might be the craziest thing we do at CFSF, except for the Burpee mile, or the Winter Circus... OK, so we do some crazy things. But isn't it fun?

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

John- 14:03                 13:05
Richard- 10:37
Eric- 12:13                  14:44
Derrick- 12:27
Russell- 14:18
Todd McK- 15:17
Abby- 12:40
Allie- 18:30
Jerry- 13:54
Jenny- 13:55
Tammy- 18:35             19:15
Casey- 14:38               16:34
Byron- 12:48
Britt- 16:05
Sharon- 1/2  12:13
Candice- 16:40            23:53
Teresa- 16:16              18:50
Quincy- 18:40
Matt- 13:25
Paul- 19:27
Conner- 1/2  7:52
Tom- 14:38                 15:30

We have some seriously fast runners. Forward, or backward, these people flew! Richard, Eric, Derrick, and Byron could be the unbeatable CFSF men's 4 by 400 meter relay team. Outstanding job guys.

Everyone that ran this session last time dropped time, with one exception. John has an injured hamstring, so we'll cut him some slack. Candice, Casey, Teresa, and Tammy- nice work.

As interesting as we must look to the passersby, backward running is a blast. Thankfully no near misses with any of us, or any cars driving by, which has happened more times than you'd believe.Urban environments always bring inherent dangers, which we thrive on.

This workout is named in honor of  USAF SSgt. Travis Griffin, who was killed on April 3, 2008 in the Rasheed district of Baghdad, Iraq. As always, struggling in the name of a hero is a privilege. Thanks CFHQ.

Thanks for another great day at CFSF.


Friday, September 6, 2013


'Linda', or the Three bars of death, is a monster workout. However, going from 10-1 is a lot easier than going from 11-2, which we used to see quite frequently (Boom, Boom, Pow...). At prescription this workout seems impossible....
It's not.

10-9-8-7-6-5-4-3-2-1 reps:
Deadlift, 1 1/2 body weight
Bench press, body weight
Clean, 3/4 body weight

                                     DL     BP     C
Candice- 26:56             135     85    85
Casey- 30:48                295    185  155
Derrick- 23:51              305    205  155
Russell- 25:30               255    185  135
Tammy- 20:54              150     65    75
Richard- 17:46              225    150  130
Eric- 27:00                    275    185  135
Erin- 36:01                    200    115  135
Abby- 22:47                 135     75    75
Kathryn- 30:04             155     85    95
Trey- 29:34                   185    95    95
Byron- 25:13                 225   185  115
Teresa- 16:34                125    65    75
Todd McK- 21:35         95     95    55
Juan- 22:00                   205   155  115
Dave- 23:01                  165   135   75
Britt- 26:48                    115   95    95
Todd- 25:40                  285   185  155
T- 17:29                        185   135   95

15:00 AMRAP
150 meter row
15 Box jumps, 20" box
15 WBS, 20/16

Jerry- 4
Jenny- 3
Jessica- 4 + 2 reps
Connie- 3 + 100m
Quincy- 3 + 30 reps
Paul- 3
Matt- 4 + 15 reps
Conner- 4 + 1 rep

Great workout(s) everyone. The word of the day was "fast", and we hit that target. A few guys went Rx and nailed 'Linda' good. Outstanding job gents.

The puppies destroyed the AMRAP, getting their first taste of Wall ball shots, a CrossFit classic crusher. Nice job puppies!

Move with a purpose. Don't rush, just keep moving. Easier said than done, and well done is much better than well said- for both workouts. Pace is key, and knowing how to keep pace is something everyone learns over time. Each time you work out, you get a better idea of the tempo you can maintain.

Time, and work are relative. What we like to see is control, and quality. Thanks for hitting those targets as well. From the Cleans, to the WBS, form is paramount. A intensity rises, form degrades. We managed to keep both intensity, and form in check today- good job everybody!

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, and monster efforts. These workouts don't stand a chance against us when we have both. We push each other, and expect the same from everyone. One of our big keys to success.


Movement = Life

Wednesday, September 4, 2013


CrossFit has thrown some super fun Hero workouts our way lately, and 'Roney' is right up there with the best. A perfect combination of rounds, reps, and distance. Any adjustment of either could have tipped the cow. Thanks CFHQ!

4 rounds:
200 meter run
135 pound Thruster, 11 reps
200 meter run
135 pound Push press, 11 reps
200 meter run
135 pound Bench press
                                T     PP     BP
John- 25:58             95    95     95
Richard- 26:01        95    95    135
Derrick- 26:01       100  100   135
Todd McK- 29:30  55    55     95
Tammy- 23:14 (3)   65    65     65
Casey- 25:59*        95    95    135
Eric- 24:33*            95   95    135
Russell- Rx  36:29
Kathryn- 26:21       55    65    65
Byron- 28:13         135   95    135
Holley- 34:13          35    35    45
Britt- 32:15             70    70    75
Abby- 26:31*         55    55    65
Candice- 29:56*    55     65    75
John M- 18:00 (2)  65    65    135
Dave- 30:45           75    85    135
Erin- 29:40             75    75     75  (time includes another emergency phone call from work!)
Quincy- 26:18 (3)  65    65    135
Jessica- 23:19 (3)  45    45     65
Juan- 26:40           85    85    135
Todd- 25:30         95   135   135
Mary- 16:54 (2)    25    25    65
Paul- 17:00 (2)      65    65   135
Heather- 28:35 (3) 55   55    55
Matt- 19:50 (3)      75   75    95
T- 25:00*              75   85    115

Great job everyone. The word of the day was *UNBROKEN*.... if you got it, outstanding work. Nice job Russell- the only person to get this beast at prescription. This was another deceivingly difficult session. Where did you struggle? The runs were where most said they had issues. Heat, humidity play a factor?

Several people worked off the clock and got some good Thruster, Push press, and Bench practice. Good job you guys. Be pleased, not satisfied- and enjoy the calm before the storm. You will soon be getting these sessions.   

Great job puppies! Thanks very much for your hard work, patience, and consistency. You are motivating everyone to keep pushing, and that is awesome! These are quickly turning to containment issues instead of motivational issues, and that is super strong fuel.

This session is named in honor of  Northern Ireland Constable Ronan Kerr, who was killed on April 2, 2011. Again, an honor to struggle for such a cause. We get to go home and get a nice warm shower when we finish....Not so much for the Heroes.

We are slowly moving closer to the interesting part of the year for CFSF. The Burpee Mile kicks off the the start of the cooler temps and brings us closer to the Winter Circus. We have some fun stuff planned, and as usual, it will be a blast. Crazy F*ckin' Stupid Fun...

Wednesday is a rest day. Open gym at 0600, and 5:15. Take advantage of this for a little extra love. Mobility, skills, a make up session- you name it, you got it. Get it! Be sure to thank Instructors John, and Em.

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

Been tracking?

Eating like a caveman?

On time, on target- NEVER quit.

Tuesday, September 3, 2013