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Wednesday, April 30, 2014


We always refer to these workouts as laundry lists at CFSF. While not quite as long as some we've seen in the past, this one was heavy. Dropped us like bad habits. Almost felt like a 'Hero met a Lady'. Fun stuff. Thanks CFHQ!

115 pound Deadlift, 50 reps
Walking lunges, 50 steps
115 pound Back squat, 40 reps
40 Toes to bar
115 pound Power clean, 30 reps
30 Burpee box jumps, 24" box
115 pound Thruster, 20 reps
20 Triple unders

Russell- 115  21:20
Richard- 95  21:15
Todd McK- 55  26:09
Paige- 35  27:07
Kathryn- 65  26:25
Joan- (1/2) 45  14:52
Ryan- 115  25:20
Todd- 115  26:21
John M- 75  34:23
Quincy-75  43:50
Jill- (1/2) 45  23:01
Stephen- 75  34:39
Abby- 65  22:44
Teresa- 65  24:49
Jeremy- 65  39:52
Candice- 55  28:17
Casey- 115  31:09
Emilee- 45  33:07
Matt- 75  26:15
Juan- (1/2) 65  18:10
Caitlin- 55  22:03
Tommy- 75  38:23

Great job everyone. This was a good one. Bonus points for just staying on your feet at the end. We would have a several people get this Rx'd without the Triples. We subbed Doubles- and the good news is that more are getting Doubles now than before. 

Tuck jumps suck. 

This was a high volume workout. How did you attack it? Was there a plan? With high rep workouts like this one most people partition things up accordingly, almost arbitrarily. Brad would say "go until you can't go, rest :10 and go again." It was a sick rhyme- We miss Brad.

But he has a point. How much time was spent resting- and how much time was spent working? Intensity is our friend. Rest is our enemy. 

This workout bordered on cruel and unusual punishment for a few people. Good job holding on and toughing it out. Remember to fuel up prior to arrival too. Empty stomach + CFSF = that guy looks kinda' green....

Great job puppies. You are all moving forward toward that goal. Crawl, walk, run. Thanks for your contribution of strong fuel to the effort, and thanks for your hard work. Everything counts.

Sweet revenge. Great job Jeremy!
Congratulate Jeremy when you see him for getting a little revenge on a half marathon that kicked his a$$ last year. Not this time. 2:07.00 finish time. Nice work, and great job. That's the no quit attitude we love to see.

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

Track what you do.

Soft is contagious. Don't catch it.

Monday, April 28, 2014


It don't Tabata me if it don't Tabata you.... We love Tabata's at CFSF and have done just about everything possible using the Tabata format. Some are a little more fun than others, but they all deliver.

Today was no different. Crushed. Felt great!

'Tabata Something Else'

32 intervals of :20 work, and :10 seconds rest:
No rest between exercises. All reps are counted.

                       Pull-ups          Push-ups          Sit-ups         Squats          Total
Todd McK-          42                    72                   80               98               292
Paige-                   54*                  59                   62                86              266
Abby-                   80                    50                  104             120              254
Teresa-                 45                    47                   83                98              273
Russell-                 80                    80                   85              134              379
Stephen- 220
Ryan- 384
Juan-                     87*                 77                    72               78               314
Quincy-                 57                   62                    69               83               302
Caitlin-                  49                   73                    92              106              320
Tommy-                87*                 53                    79               83               302
Tom-                    57                   62                     97              123              339

Great workout everyone. Monster reps Caitlin, Ryan, and Russell. Strong stuff!

The key to a successful Tabata is pace. Go out too fast and you're toast. Since all reps are counted, the all-out approach is what most people use. This is where we see numbers drop off with each successive round.

We like consistency. As an example, if you got 15 reps on the first round, we want you to be able to get pretty close to 15 reps on the last few rounds as well. This requires good pacing. Being a firebreather doesn't hurt either....

Good job holding on tightly through to the end. The only way out was through.

Monday is a rest day. Use your extra time wisely. Open gym 5:15-6:15 weather permitting.


Thanks for another great day at CFSF.

"Never give up. Never, ever give up."
-Jim Valvano


We are used to the thirty rep range when it comes to "O" lifts for reps. The extra twenty reps took a toll on us. Loved it. Thanks CFHQ!

135 pound Clean & jerk, 50 reps

Abby- 65  8:59
Todd McK- 75  8:39
Quincy- 75  9:00
Tommy- 75  10:09
Casey- Rx  11:28
Caitlin- 45  8:52
Candice- 65  7:16
Tom- 95  8:27

Great job everyone. This is where efficiency counts, and hitting all the cues we've talked about matters most. Sloppy only makes things worse. Good job staying locked on, and dialed in.

The Clean and jerk is another super functional movement that when performed correctly has a beautiful aesthetic value, and it's contribution to sport is unrivaled. Power and quickness being it's chief attributes.

Thanks for another great day at CFSF. Good prioritization on a beautiful Saturday morning.

Higher, faster, stronger.
A few pics of the paleo recipes that have been posted.

Omelette muffins 140413
Breakfast for the next week. Yummy.

Red cabbage slaw with tangy dressing
The slaw reminded me of a ginger salad without the greens, only better!

Balsamic asparagus salad 140417
This was the best asparagus I've ever eaten.

Roasted garlic chicken

These were all easy to prepare, and as long as you don't dress the salad until you're ready to eat it, everything stores well in tupperware containers for future meals. Most importantly, they were all really good.

Big thanks to my #1 chef.


We've seen this format a few times with different exercises paired up with the row. Unlike the other trends CrossFit can get in, we haven't heard many complaints about repetitiveness. Why? Because they're FUN!

Thanks CFHQ!

10 rounds:
Row 1:00
:15 seconds rest
:30 seconds of Ring dips (*prog/bar)
:15 seconds rest
Calories on the row and Ring dip reps are totaled for a score.

                        Cals.          Dips          Tot.
Richard-           207             54*          263
Abby-              137             56            193
Todd McK-     156             73            229
Paige-               122           146*         268
Casey-              204            76            280
Sharon (6)         61             59*          120
Candice-          145            137*         282
Teresa-             147            87*          234
Kathryn-           151           139*         290
Juan- (8)           125            96*          221
Quincy- (8)       123            64*          187
Tom-                156            117           273

Great workout everyone. Fortunately, these workouts allow us to share a rower between two people. Thanks for your patience! We are still working toward that $500.00 dollar goal where CFSF kicks in the remainder on a new C2 rower. So keep those contributions coming!

This is a typical CrossFit arrangement of exercises that both punish and reward. Anaerobs are rewarded with much more powerful pulls, which, in the end give them more calories. They are punished with with Ring dips, because most of them are big guys.

Conversely, the aerobs are punished rowing with less powerful pulls, but rewarded on the Dips with higher reps.

Every now and then we see people get freeeky and kick a$$ on both. Good job Casey 'Madman' Maddux. Today, that guy was you. Good job, and thanks for the fuel!  

Sometime's you're the hammer, sometimes you're the nail. Sometimes it's a little of both....

Still looking?


Thanks for another great day at CFSF. Thanks for the good times and great fuel. YOU are what makes CFSF special. THANKS! for that.


Thursday, April 24, 2014


Deadlift strength + no clock = fun.

Deadlift  5-5-5-5-5

Eric- 300
Dustin- 315
Tammy- 185
Russell- 315
Todd McK- 175
Paige- 95
Abby- 135
Kathryn- 175
Casey- 345
Allie- 125
Teresa- 185
Jeremy- 195
Mary- 175
Candice- 195
Quincy- 297.25
Juan- 165
Caitlin- 130
Joan- 95
Tommy- 305 
Emilee- 125
Tom- 275

Great workout everyone. Monster Deadlifts Casey, and Candice. You two killed it, hung it on the wall and took shots at it. Outstanding. That's strong fuel, and good motivation. THANKS!

All days are good at CFSF, but this was a very good day. A lot more relaxed, but just as intense. The fourth and fifth rep get interesting as people approach their limits, and that is our goal- to find and test our limits.

Strength days are always a blast because we are striving for failure. Only through failure can we grow. Some people never have the opportunity to test themselves, and find their limits. This cultivates a fear of failure. We do not fear failure, we move past it.

Thursday is an OS rest day. Use your time wisely. Open gym 5:15-6:15 for a missed wod, mobility, yoga, or paintball. Drop in and have fun.

Kathryn in the middle of her 5:00 minute plank
Thanks for another great day at CFSF. You are all awesome!
Welcome to the Muscle-up club Todd McK!

Wednesday, April 23, 2014

Wednesday Paleo







This workout evoked some interesting emotions. A missed step while Overhead lunging resulted in a torn muscle in my leg in 2011, and this being the first exposure to another wod including Overhead lunges for the first time since knee surgery in October...

We like to say "If your workout doesn't scare you a bit you aren't training hard enough" well, I have to admit that I was a bit frightened. Loved it. Thanks CFHQ, and thanks a lot Dr. Wiedmer!

5 rounds:
135 pound Overhead walking lunges, 25 feet
15 Knees to elbows (*rev crunchers)

Tammy- 45  10:48
Allie- 15  9:10
Russell- 95  9:11
Eric- 95  9:45
Dustin- 95  11:28
Todd McK- 35  12:39
Paige- 6:28*
Skot- (3) 3:38*
Abby- 65  9:46
Casey- 115  11:00
Teresa- 65  11:10
Mary- 45  10:33
Jeremy- 45  16:23
John M- 65  9:07
Sharon- 15  11:33
Kathryn- 65  13:11
Candice- 55  13:14
Emilee- 15  11:41
Caitlin- 15  8:14
Jill- (3) 5:50*
Alan- (3) 4:50*
Juan- (3) 4:29*
Morris- (3) 5:20*
Anastasia- (3) 6:54*
Tom- 45  9:20

Great workout everyone. Relatively short and sweet, this session delivered a heavy punch. Good job staying locked on and aware of all those barbells moving around overhead.

Workouts like this one are also why we carry everything we move overhead at CFSF. You're welcome.

Good job puppies. More arrows for your quiver. Be pleased, not satisfied.

Thanks for another great day at CFSF.

Life is good. CrossFit makes it better.

Tuesday, April 22, 2014


The Master's Qualifier Event 3 workout was a total blast. Thanks CFHQ!

Master's Qualifier Event 3
Three rounds for time:
Row 50 calories (600m run^^)
15 Handstand push-ups (*sub)
50 Double-unders (^singles/"mix)

Russell- 22:08"
Richard- Rx  16:21
Joan- 18:36^^*^
Sharon- 21:04^^*
Jeremy- 16:42^^^
Kathryn- Rx  21:47
Quincy- 23:10^^*^
Todd McK- 23:45^^^
Paige- 18:58*^
Jill- 21:00*^
Caitlin- 17:12^^^
Juan- 19:15^^*^
Tommy- 22:42*^
Tom- Rx  19:45

Great workout everyone. We threw a 600 meter run option out there and a lot of people chose it over the row. The time worked out to be just about even, but the runners missed the most difficult part of this workout- the row.

Calories click a lot faster with big power pulls. By the third round most were low on fuel, and power pulls were more difficult, increasing row time by as much as a minute from round one.

Nice Handstand push-ups. If you subbed this out, get used to being upside down. Use the track start and remember HOLLOW. Try it. You'll be fine.

The singles for doubles sub is too easy. Not enough motivation to work on something difficult. So, we will incorporate the German model for Double-under subs- TUCK JUMPS. Yes, that's right, Tuck jumps. Which suck even more than the Doubles. Just sayin'...




Thanks for another great day at CFSF.


Monday, April 21, 2014

Todd McK, Teresa, Eric, Alice Anne, Carrie, and Paul M. finishing Saturday's Savage Race. Good job! 


Master's Qualifier Event 1 followed by Master's Qualifier Event 4. Two for one sale today at CrossFit, huh?

Master's Qualifier Event 1
1 RM Clean
then, for time:
Master's Qualifier Event 4
100 Pull-ups
100 Wall ball shots, 20/16

                              1 RM Clean
Jeremy- 19:30            110
Russell- 12:42            225
Jill- (50) 10:46            60
Juan- (50) 8:00           65
Todd- 14:40              185
Caitlin- 19:42              75
Tommy- 20:01           175
John M- 21:30           175
Tom- 14:20               175

Great job everyone! Very good Cleans today. Aside from what was lifted, we really wanted to emphasize a few things: patience, and timing, and a super fast flip receiving the bar with an open hand. Thanks for nailing them.

Those Pull-ups and WBS stretch out like bad Jersey shore taffy. Just keep moving- chipping away at the reps. Then, before you know it, it's nap time. The cool concrete at CFSF feels great to drop on for a few minutes and begin cooling-down doesn't it? Yes.

Welcome to the Muscle-up club Abby M.!
 Thanks for another great day at CFSF.

Movement = Life.


'Amanda' is a mother grabber of the highest order. Two classic CrossFit exercises paired up with devastating results. Hammered. Again. Love it. Thanks CFHQ!

9-7-5 reps of:
Muscle-ups (*3:3 sub)
135 pound Snatch

John- Rx  13:31
Russell- 95  15:40
Todd McK- 45*  16:22
Paige- 15*  13:05
Tommy- 45*  17:05
Mary- 45*  17:48
Jeremy- 75*  13:53
Todd- 75  17:30
Tom- 75  12:40

Good workout everyone. Great job John Fenn! Keeping that bar up high. Thanks! This is another case of the sub being worse than the exercise. That 3:3 Pull-up/Dip sub is awful. Practice the Muscle-up. You'll get it.

You'll never get it if you don't practice.

John, Ryan, Abby M., Russell- outstanding work, and super good Muscle-ups! We need another high ring station, and that's a good problem. That means more and more of us are getting the Muscle-ups. Excellent.

We went downtown with the Snatches. Good job hitting all the cues we've talked about. Great job puppies. Some were introduced to the Burgener Warm-up and did very well. A few puppies are familiar with the BWU and it felt a lot less funky this time.

The BWU is something we all need to practice more.

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


Friday, April 18, 2014


This was a deadly couplet that left us squirming on the ground like dying squid in the sun. Loved it. Thanks CFHQ!

10 rounds:
1 minute of rowing
:15 second rest
:30 seconds of 95 pound Shoulder press
:15 seconds rest
Calories on the row, and reps from the Press are totaled for a score.

                              Cals       SP       Tot.
John- Rx                205        79       284
Dustin- 75              163        85       248
Eric- Rx                 161        73       234
Candice- 45           139       131      260
Casey- (6) 95        123        48       171
Ryan- 75               188       112      300
Mary- 45               127        86      213
Kathryn- 45           132        97       229
Quincy- 75            156        64       220
Teresa- 45             150       111      261
Sharon- (6) 45        62         46       108
Joan- (6) 35           58         56        114
Dave- 75               149        88        237
Tommy- 75            179       93        272
Caitlin- 35              102      129       231
Todd McK- 45      161       87        250
Paige- (6) 35          78        60        138

Great workout everyone. Good job going Rx'd Eric, and John. You guys are beasts. At any scale this workout is deceivingly difficult. Good job holding tight through to the end.

Our goal was, as usual, go as fast as you can with as little rest as possible. When you are working within time constraints, pace becomes an even more important factor. We talked about row frequency and power, and which is more efficient.

One of the best tips I've ever gotten about rowing came from an Instructor for C2, he suggested not to use the straps and see what that does for your power strokes. Reluctant at first, I gave it a try. He's right. Strapless makes us rely less on the recovery and more on the pull.

When done correctly, you can average a calorie for each stroke and a half to two strokes.

We also talked about staying super tight through the entire Press, and hitting that active shoulder position each time. These are key! Every second counts.

Great job puppies. Thanks for the attention to detail and hard work. Crawl, walk, run. You are all moving forward, getting used to the intensity levels you'll be working in at CFSF.

Skot, Terry, welcome. We're glad you're here.

Thoughts are with Paul for the next few months while he is in Afghanistan. Be careful, have fun, and we look forward to seeing you when you get back.

Thanks for another great day of training at CFSF.


Wednesday, April 16, 2014


So the lunch crew cruises in thinking they were doing 'Nukes'. When they found out that there was another option a few guys kinda looked around at each other thinking "If he does, I will..." but it never happened. Perhaps it was the wind, or the cold, or the rain that helped them decide to stay in- who knows. But it was a good decision.

The night crews come in thinking the same thing, because NOBODY from the lunch crew let on to the switch. They told the night crews to watch out- 'Nukes' is rough. So everyone got a surprise session of Tabata's.

Rigid flexibility.

We had fun with the Tabata's, we always do. There were some weightlifting components thrown in, and some classic stuff we've seen in the past with Modular sessions, and compulsory Burpees. Don't ask why.

There were a few activities that the puppies had never seen at CFSF before: Tire slams, Bungee runs, and the Helix are all right there, still waiting for you. Get more anytime.

WOD objective met: Gassed. Good job and thanks for the strong efforts.

Wednesday is a rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or both. Be sure to thank Instructor M.

Thanks for another great day at CFSF.

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

Tuesday, April 15, 2014


Today we pulled our own weight, and a little more....

Weighted pull-ups 5-5-3-3-3-1-1-1-1

John- 100
Richard- 70
Todd McK- 45
Kathryn- 37.5
Paul M- 90
Carrie- 25
Russell- 110
Matt- 55
Todd- 80
Teresa- 50*
Tommy- 15
Dave- 15
Matt M- 90
Tom- 65

Nice Pull-ups everyone. Heavy stuff Russell, John, Matt M., and Paul M. You guys would be great on the High wall pulling people over. Oh yeah, you'll be doing that soon! Good job guys. Teresa- you can help too. Excellent *PR!

Aside from any load, everyone has good Pull-ups. There are a few people that couldn't even do a single Pull-up when they started CFSF getting solid Pull-ups now. That's really good stuff, and evidence of your hard work. Thanks for that!

We laugh about it now, but some of our toughest female athletes had to be bribed into doing Pull-ups without a band. A last resort, and desperate measure ensured that growth past the band must occur.... We cut it.

Amazingly, within a few short weeks the CFSF Ladies were knocking out Pull-ups like nobody's business.

That was 2008. Great job CFSF Ladies. Still killing the Pull-ups. Remember this- "Nothing stops cars like girls on bars." Who said it?

Good job puppies. For some it was the second time Pressing, the first for most. We defined what "active overhead" really means and where it is. Our main objective was getting there consistently. Thanks for hitting that target, and thanks very much for your great attitude and coachability! That means a lot.

Thanks for another great day at CFSF.

Be someone special.

Monday, April 14, 2014


This was a deceivingly difficult workout that followed the theory perfectly. We should have known.....

10 rounds:
1 minute row
:15 second rest
:30 seconds of Push-ups (*med ball prog)
:15 seconds rest
Calories, and Push-up reps are totaled for a score.

                                  Row       Push-ups
Todd McK- 293        150           143
Paige- 256                 127           129*
Matt- 350                  194           156
Megan- 275               167           108
Candice- 286             145           141
Casey- 363                201           162
Russell- 374               190           184
Juan- (5) 153              74             79
Abby- 242                 134           108
Tommy- 296              156           140
Caitlin- 238                 84            154
Joan- (5) 154              49            105*
Eric- 342                   171            171
Dustin- 283                173           110

Great job everybody. The word of the day was POWER. This was a great workout for the CFSF anaerobs, and they smashed it.

Good job managing the rowers. The 1 minute row was just about the same amount of time required to get the Push-ups with the rest up front and behind. Working in pairs, chipping away. Good, good.

We still need another rower, and the drive continues. We need a little over $200.00 for the CFSF trigger, so keep the donations coming. Everything is appreciated.

Keep looking for yummy paleo recipes. They exist. When you find one you really like, share it.

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



This 12:00 minute workout format is a killer. Pace is key.

In front of a 12:00 minute clock:
1 minute of 30" Box jumps
1 minute of 115 pound SDHP
2 minutes of 30" Box jumps
2 minutes of 115 pound SDHP
3 minutes of 30" Box jumps
3 minutes SDHP
Reps are totaled for a score

Dave- 24"/75  156
Eric- 30"/95  149
Todd McK- 30"/65  126
Britt- 32"/75  108
Casey- Rx  132
Allie- 20"/35  193
John M- 32"/75  122
Paul M- 30"/95  139
Matt- 30/95  130
Jeremy- 24"/65  111
Quincy- Rx  86
Kathryn- 24"/65  131
Teresa- 24"/55  153
Candice- 24"/65  144
Paul- Rx  94
Russell- Rx  143

Great workout everyone. As Rx'd Casey, Paul, and Quincy. Good stuff. Monster rep totals Dave, Eric, Allie, and Teresa.

Nice work puppies: Paige, the J-crew, and Skot- Thanks! You are all doing very well, getting used to the intensity levels you'll be working in, and beginning to understand the difference between the hammer, and the nail.

Another badge of honor. Pain is temporary. Pride lasts forever.

Continue to track.

We are entering the warmer months. Be ready. Bring water and a towel with you to CFSF.

Thanks for another great day at CFSF.


Two are better than one,
     because they have a good return for their labor:
If either of them falls down,
     one can help the other up.
But pity anyone who falls and has no one to help
     them up.
Ecclesiastes 4:9-10

Friday, April 11, 2014

Gym Etiquette

Be early. If you're not early, you're late. Give yourself enough time to change and warm-up before the group session starts. Those of you with small bladders may also want to reserve some time for a bathroom trip. We ask for a 10:00 minute arrival time. Classes start on the hour.

Check your ego at the door. A 15-year old girl in Russia is warming up with your max Squat.

Clean up. Clean up your sweat, blood, and puke. Pick up your used tape, pens, notebook, chalk, band-aids, water bottles, and sweaty clothes. Put all the equipment you used back where it belongs.

Respect our equipment. Drop as a last resort. Put things down gently. Dropping weight should be necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep of 'Fran'. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment was expensive. The more we have to replace it, the more we're going to have to charge you.

Bring things to our attention. If you notice that some equipment is broken, or the restroom needs to be restocked, bring it to our attention so we can do something about it.

Try hard. Effort earns respect. Work hard. Don't drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better.

Go heavy or go home. The only way to get stronger is to increase the load. Always strive to go a little heavier and a little faster. NEVER say "I can't". You will be punished with Burpees. If you want something you've never had, you'll have to do something you've never done. Push your limits.

Don't cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else and be honest with yourself. You know what full range of motion is so there's no excuse for shitty reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you train has a much better perspective on what you're doing than you do. They're breathing gently and experiencing a restful glow and a sub-60 heart rate. You're halfway through 'Fran'. Trust us, you're biased.

Learn how to count. If you lose count the next number is always one. If you know you have trouble keeping count, use chalk and mark your reps. If that doesn't help ask someone to count for you.

Come to class. For puppies, make sure you're staying consistent. For old dogs, don't start thinking that it's okay to just do your own thing whenever you want to. There's a myriad of reasons we train as a group- for starters, your less likely to bias yourself towards the things you're good at; you'll get some competition; and no matter how experienced you are you still need coaching and you can still stand to work on the basics. If you have extra things you're , there are special times right before or after class to work on them. That's why we have Open gym as well.

Take ownership. Be responsible and respectful and take pride in your gym. Don't let others get away with things that are bad for them or bad for our gym. Remind people to take their sweaty clothes with them and to pick up their water bottles. If you see someone doing something you're pretty sure will hurt them, tell them to cut it out. We don't care WHO it is. Safety first!


This was a monster workout worthy of a Hero. Thanks CHFQ!

30-20-10 reps of:
Body weight back squat
Body weight bench press
Strict pull-ups (*kip/^prog)

                                 BS        BP
John- 25:12              135       135
Allie- 13:04               35         35
Russell- Rx  29:06    192
Eric- Rx  28:45        185
Kathryn- 24:06         95          70*
Dustin- 21:12           135       135*
Megan- 25:47           95          75*
Paul M- 18:38          135       135
Carrie- 21:09            75          65*
Candice- 19:38         85          75*
Casey- 19:17           135        135*
Todd- Rx  28:15      195
Matt- 24:29             135        135
Jeremy- 26:35           AS        95^
Quincy- 29:10          135       135*
Abby- 22:04              95        75*
John M- 24:21         135        95*
Jill- 11:40                 AS        PU^
Caitlin- 20:53            45         55*
Dave- 29:15            135       135*
Tommy- 25:05         135       135*
Todd McK- 23:13    95         95*
Paige- 10:56             AS        PU*
Emilee- 11:51           45          45^

Great workout everyone, and thanks for your PATIENCE. Workouts like this push CFSF to it's limits. We are using every station available on the rack and we have Pull-ups in the wod, which tightens things up even more.

360 degree awareness.

Going Rx'd on this tends to reinforce the eat to live vs. live to eat model. Less to move. Good job Eric, Russell, and Todd.

Great workout puppies. Thanks for your energy and enthusiasm. Be pleased, not satisfied.

CFSF is losing another solid source of good fuel. Britt is moving on to greener pastures and while we're sad to see him go, we're excited for him as he starts his new job. Most importantly, he's already found a Box. Hooyah Britt!

This workout is named in honor of U.S. Marine Sergeant Justin Hanson, assigned to the 2nd Marine Special Operations Battalion, who was killed on July 24, 2012 in the Badghis Provence, Afghanistan.

Thanks for another great day full of hard work at CFSF.

Movement = Life.

Thursday, April 10, 2014

Your BODY is your 

Welcome to the Ring Muscle-up club Matt!


Snatching and Power snatching are the same exercise with very different energy requirements. Receiving the bar in a full squat demands flexibility, stability, and strength. Train consistently at CFSF, listen carefully to your coaches cues, make adjustments, and you be able to meet those demands.

The ultra cool thing about that? As you grow and become a better athlete, that motivates others at CFSF to work for growth. We fuel one another. Thanks!

Snatch 1-1-1-1-1-1-1

Eric- 135
Dustin- 135
Russell- 145
Megan- 100
Matt- 85
John M- 105
Todd McK- 85
Tommy- 165
Sharon- 55
Kathryn- 75
Dave- 95
Tom- 120
Paul- 170

Very good workout everyone. Thanks for the attention to detail. Paul- you are a beast. Monster lift, and it looked good. Megan- you too are a beast. Only with respect to your strength, and ability to crush these wods. Thanks for the great fuel you two.

Th Snatch is a thing of beauty with an aesthetic value unrivaled in sport. Most Olympic coaches will tell you that a Full, or "Squat" Snatch is a missed Power snatch, which makes sense. We used to be a little particular about this, but have since relaxed a bit and allowed our athletes to have both options.

However, unless it's specified, we're going downtown!

The word of the day was "speed". We wanted speed through the middle, and at the top. We also broke down the Burgener component by component and talked about why each component is performed. Get a stick and practice anytime you can. 

*hint* cash out with the Burgener every day and watch your Snatch dramatically improve in a just few weeks.

A bunch of people stuck to Snatch practice, no max lifts. Abby, Ryan, Quincy, Candice, Caitlin, Joan, Skot, Jeremy, Paige, and Jill- good job, good practice. Welcome to CFSF Skot. Crawl, walk, run. In that order and you will succeed.

Congratulations Paul Wernke- a new CFSF record for the fastest 500 meter row at 1:28. That's fast and beats the old record by :10 seconds. 

Thanks for another great day at CFSF.

Citius, altius, fortius.

Tuesday, April 8, 2014

Welcome to the Ring muscle-up club Abby!

"Look for every opportunity to lengthen and strengthen your glutes, whether it's squatting, hiking up hills, or climbing stairs, getting out of a chair, walking, or running. Think of life as one big glute workout."
 -Mark Verstegen


CrossFit skeptics cannot appreciate the value of a 12:00 minute workout. Just 12:00? Yes. They'll never get it. We know that 12:00 minutes is plenty of time to get your lunch handed to you. Hammered. We loved it. Thanks CFHQ!

On a 12:00 minute clock:
1 minute Double-unders (*singles)
1 minute DB snatch
2 minutes Double-unders
2 minutes DB snatch
3 minutes Double-unders
3 minutes DB snatch
Reps are totaled for a score

Russell- 45  103
Todd McK- 20  83
Paige-10*  336
Richard- 40  403
Paul M- 40  175
Carrie- 15*  434
Dustin- 40*  414
John- 25  97
Abby- 20  152
Emilee- 10  90
Sharon- 15  147
Tammy- 20  138
Paul- 40  92
Cole- 45bb*  250
Caitlin- 10*  776
Tom- 30  215
Casey- 40 275
John- 40  262

Great workout everyone.  Most of us are getting the Doubles- excellent. There were a couple of things we wanted to focus on with the DB snatch. Great job hitting them. We are used to a One-arm DB snatch, CFHQ threw us a curve ball with a DB snatch.

We connected.

This is where careful thought should be given to scaling. Too heavy? Too much rest. Too light? No stimulus for growth, you're just going through the motions. Both kill intensity. We want intensity. Scaling properly allows us to keep moving, in turn keeping intensity high.

Intensity is our friend.

Remember that the Savage Race is coming up in a few weeks. We have a team going, and there's room for more. This race looks like a total blast, so you Mudders get onboard! Talk to Paul M. for information.

The rower fund is building. Contributions are still flowing in, however, more are still needed. $500.00 triggers the CFSF kick-in for the new C2.

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

Rest later.

Monday, April 7, 2014


When the people that loathe running look forward to the runs something difficult is on the horizon. Burpee Muscle-ups, or what we call "Casey Fairbanks" would definitely qualify.

4 rounds:
400 meter run
5 Burpee Muscle-ups (*sub 3:3)

Russell- Rx  12:40
Paul M- Rx  11:55
Carrie- 19:26*
Todd McK- 23:16*
Paige- 20:25*
Matt- Rx  16:01
Holley- 21:15*
John M- 19:14*
Quincy- 19:45*
Juan- 14:31*
Candice- 20:59*
Casey- 21:40*
Joan- 17:09*
Tom- Rx  17:02

Great workout everyone. Super fast Paul, and Russell- one day after your monster performances at the Throwdown no less. Outstanding.

The great news is that we have a ton of people getting their Muscle-ups. If you don't have them yet, all you have to do is practice. Good things come to those who train consistently. It's yours if you'll work for it.

Welcome to the Muscle-up club Megan!

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


Congratulations Dave and Kathryn! 65 miles of the Cheaha Challenge. ALSO- congratulations Ryan Roden- the full 100 miles, after the Throwdown. That's CrossFit.

The Throwdown

Congratulations, and THANKS to the CFSF athletes that participated in the 2014 Mellow Mushroom CrossFit Challenge, or what we've referred to as the 'Throwdown'. We did very well. Out of 6 place finishers, CFSF occupied 3 spots. Outstanding!

Congratulations Richard Turner, 2nd place overall, Abby Turner, 1st place women, and Megan Buchanan, 3rd place women. You are beasts! Now everyone knows.

Big THANKS to EVERYONE that came out to help. We had to move our gear by hand 2 blocks to the venue. That's a cool 925 pounds in steel, and 5 awkward plyo boxes. A fitting prelude to a CrossFit event. 

You are what makes CFSF special, and we thank you for that.

We also got to meet our neighbors to the south, and north. Nice guys. We will be getting together in the future to have more fun, and make a little money for some worthy charities. Good stuff.

We're fit. You're unfit.


Another bone thrown to the anaerobs... Some people got some solid practice while others moved some serious weight!

Back Squat  3-3-3-3-3

Paul W- 315
Holley- 105
Matt- 215
Quincy- 205
Todd McK- 160
Paige- 85
Tommy- 235
Sharon- 115
Casey- 255

Nice squats everyone. Monster squats Paul, Casey, and Tommy. Sharon, Holley, and Paige,  good job representing the CFSF gals today.

Matt, Quincy, Todd McK- you guys fall right in the median, where most of us train. Neither the fastest finishes, nor the slowest either. That tends to reflect the CrossFit concept on specialization... Our specialty? Right again. Not specializing.

Joan, Juan, nice work. The introduction to The Squat is merely the first of steps. You will have to work hard for your positioning. Good job taking a solid first step.

Thanks for another great day at CFSF.

It means what you want it to mean.

Friday, April 4, 2014


Einstein's theory on general relativity might be defined as the relationship between space, time, and gravity. Crossfit is able to bend time, and does so on a regular basis. CrossFit also increases the gravitational forces we feel directly after the wod, usually resulting with us flat on our backs for a few minutes.

Our definition of relativity might be a little more like this: You can sit beside a beautiful woman for an hour and it feels like a second; or you can sit on the hot eye of a stove for a second and if feels like an hour.

That's relativity.

20:00 AMRAP
10 Strict handstand push-ups
20 Strict pull-ups
30 Jumping alternating lunges

John- 4 + 25
Jose- 2 + 24
Tammy- 4 + 30
Mary- 4 + 25
Candice- 4 + 45
Casey- 5 + 21
John M- 4 + 26
Sharon- 3 + 25
Matt- 3 + 26
Quincy- 2 + 10
Caitlin- 5 + 10
Todd McK- 4
Paige- 4 + 24
Dave- 3 + 14
Paul- 2 + 30
Joan- 6
Tom- 4

Great job everyone. Most threw the word "strict" out the window, but there were a couple of guys who got this Rx'd: Matt, Todd- outstanding! 

This workout felt a little like the Jumping lunges channel: All Jumping lunges, all the time. Legs fried. Loved it. Thanks to the MLB we were ready for them though. Been there. Done that.

Friday is a rest day. Open gym 5:15-6:15 for a missed wod, mobility, or both, or anything. We are going to have a plyo box painting party Friday as well, getting our gear properly marked for the Throwdown Saturday night.

Please come out and support our athletes. 5:00 downtown Anniston at the Criterium course stage area.

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

An update on the rower fund: We are just over half way to the $500 dollar mark where CFSF will kick in the remaining $500 for a new C2 rower, so keep those contributions coming.


Thursday, April 3, 2014


CFHQ threw the anaerobs a bone with solid strength session, and they delivered! Good job CFSF anaerobs, you are STRONG!

Hang squat clean  5-5-3-3-3-1-1-1-1

John- 235
Paige- 45
Richard- 175
Paul M- 175
Carrie- 45
Eric- 185
Alice Anne- 105
Dustin- 175
Megan- 135
Kathryn- 115
Ryan- 185
Teresa- 125
John M- 165
Holley- 75
Britt- 145
Tammy- 100
Cole- 135
Casey- 205
Caitlin- 65
Tommy- 135
Sharon- 75
Tom- 150
Paul- 235*

Great workout everyone. Monster lifts John, Paul, and Megan. We talked about a few things we wanted to see in today's workout, with two main objectives. THANKS for the hard work and attention to detail hitting those targets.

We compared 11 athletes from the day crews and night crews, and added the total weight lifted. The day crews lifted 115 more pounds than did the night crews with a score of 1575 to 1460. Good job day crews.

Night crews buy the next round.

Keep looking!

Another great paleo site courtesy of  Tammy. Thanks Tammy!

Thanks for another great day at CFSF.


Wednesday, April 2, 2014


This workout was a little like a brutal 'Cindy' on steroids. Three people got this gem. Everyone else chose 'Helen'.

20:00 AMRAP
10 Strict knees to elbows
20 Pistols
30' Handstand walk

John- 5 + 10' HSW
Jose- 5
Megan- 3 + 20

3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (^prog)

Dustin- Rx  13:31
Paul M- Rx  10:00*
Carrie- Rx  13:15
Tammy- Rx  14:01*
Kathryn- Rx  12:28
Todd McK- 35  13:40
Paige- 26  17:30^
Allie- 20  16:15^
Joan- 20  11:59^
Richard- Rx  8:44
Mary- Rx  13:45
Sharon- Rx  18:36
Holley- 30  16:51^
Todd- Rx  12:26*
Candice- Rx  12:58
Tom- Rx  12:18*
Quincy- Rx  19:20
Caitlin- Rx  12:41
John M- Rx  12:51
Jill- 20  16:31^
Tommy- Rx  15:57
Juan- 35  12:30^
Paul W- Rx  18:15

Great workout guys! John, Jose, Megan- good job staying on the path. While no walk in the sun, 'Helen' is a lower skill requirement workout that always packs a punch. Super fast finish Richard, and Paul M. and excellent work going *unbroken.

Great job puppies.

We are just a few days away from the Throwdown. Make plans to be there to cheer the CFSF athletes as they compete against the other Boxes in the area. 5:00 pm Saturday, April 5. We will need help moving our gear to and from the event, if you have a truck... All assistance appreciated.




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

On time, on target, NEVER quit.