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Thursday, July 31, 2014

Character and failure

I know three things about character for certain:

I know it when I see it.

I'm motivated by the individuals who have it.

CrossFit builds it.

The presence of one person in the room who never misses a repetition imposes an implicit expectation on everyone else to do the same. If an athlete finishes first and stays around to support those finishing last, everyone in between will also feel responsible to do so. In this sense, character has gravity. It becomes much more than the individual and begins to snowball into something far greater (anchors and magnets...).

CrossFit is an avalanche. It  takes a lot of mettle to throw your hat into the ring and risk failure in front of your peers, but the example of one, or two, willing to lay it on the line eases that burden considerably. Those are the people I respect the most. This kind of perspective in the fitness community inspires people to be better than they otherwise would be. They begin to expect from themselves the same level of confidence, toughness, honesty, humility, and purpose they see in the leaders around them.

Failure leads to success. Get comfortable with that. If you're not failing, you're not getting better. If you're not getting better, you're getting worse. This is the SAID principle: specific adaptation to imposed demand. It means your body will only adapt to the exact demands you place upon it, and it will only do so until it meets those demands comfortably. As soon as the work can be done with ease, your body will stop adapting. Therefore, the only way to improve is to continue to fail.

Too often, people claim to seek improvement yet continually pick and choose WODs based on their perceived capacity to succeed. This blatantly illogical decison is the symptom of a very common disease: fear. People are so afraid to fail. This fact, combined with the knowledge that failure is essential to our ultimate success, makes this fear one of the toughest paradoxes for our psyche to overcome.

How do we conquer this phenomenon? We have to celebrate failure, and embrace the suck. We have to know that  unless we succeed in finding our limits during the course of a workout, we didn't succeed at all. Rather than focusing on the competition with other athletes, we must seek to realize the individual potential for failure in every session, and then, when we really need it, when you're just about to quit, and when you've been pressed to the brink of failure and can't take any more, then we use the abilities, and the fuel of those around us to will ourselves to the next step. That's when the community leans on itself, pushes collective limits and builds itself stronger than before.

Fitness requires failure. This process involves levels of intensity that most are uncomfortable with, but absolutely necessary. If you're not outside you're comfort zone, you're not going to improve. And if you're not going to improve what exactly are you doing?

CFJ 11/10
Anybody remember this guy? Here's a hint... Not a finger!


This workout reminded a few people of the Marine warm-up we see every now and then. We were ready. Thanks CFHQ!

10 rounds:
15 Push-ups (*med ball assist/^mix)
100 meter run

Megan- 18:09
Todd McK- 15:15
Paige- 17:11*
Eric- 12:47
Joan- 15:52*
Russell- 9:52
Anna- 17:20*
Richard- 11:00
Casey- 12:23
Paul- 12:10
Carrie- 18:05
Todd- 10:08
Eric P- 10:18
Caroline- (5) 16:53*
Sharon- (6) 12:13
Caitlin- 14:45
Juan- 12:20^
Tommy- 15:54^
Alan- (7) 11:25*

Great workout everyone. As usual, there were some really fast times, and some bordering on cruel and unusual punishment. It was all about the Push-ups. Strong Push-ups, fast finish. Weak Push-ups and the rest clock soon beats the working clock.

That is not good for intensity. 

Push-ups, like Dips, are to be addressed the same way: full-range motion, positive and negative. When form degrades, negatives only. Then, and only then, the use of a ball or band to assist. Otherwise you will never get stronger.

Hanging around at the top of the positive with either exercise, getting those quarter-range elbow bendy things doesn't accomplish much. There's a good reason we emphasize form first, then consistency, and finally intensity. If you get that equation wrong your chances of success at CFSF are less. 

You succeed, we succeed.


CWC Friday after the lunch wod. Step up, and knock it out! Quatros mas, y sabemos quien' es usted!

Thanks for another great day at CFSF.

Ready to lead, ready to follow.

Tuesday, July 29, 2014

Tuesday Paleo







Double your pleasure, double your fun, right? CrossFit says YES! A fitting workout to close out the 2014 Games, and what an awesome display of athleticism. These are the fittest people on the planet. NO question.

Thanks for putting on another great Games CFHQ! AND thank you all for your strong efforts while we got a little Games love over the weekend ourselves. Those were some great workouts that moved way across broad domains, and definitely delivered.

'Double Grace'
135 pound Clean & jerk, 60 reps

Todd- 95  8:31
Todd McK- 55  8:07
Paige- 25  10:12
Eric- 95  7:38
Russell- 95  7:13
Juan- 75  9:25
Megan- 65  10:41
Paul- 95  8:16
Carrie- 35  8:20
Dustin- 95  8:43
Richard- 95  5:15
Abby- 65  4:00
Eric- 115  20:35
Teresa- 65  7:34



Sharon- 65  8:30
Joan- 35  4:24
Jill- 45  6:24
Alan- 85  4:38

Very good workouts everyone! Doubling up on wods might just be the same thing as Triples are the new Doubles... Fresh stuff always bites at first. No worries. We adapt.

This workout was the epitome of CrossFit. Large loads moved over a great distance very quickly. That's a recipe for disaster for the uninitiated. Not us. Pace was key. Most finished strong, hitting ALL the cues that need to be hit.

Your body thanks you.

Tuesday is a well deserved rest day. Use your extra time wisely and get some love. You're worth it. ICE, massage, roll, floss, smash, or just some long stretching focusing on that ultra tight PC. Take a nap and dream nice dreams of KILLING the workouts of the day at CFSF.

No rest- no growth.

We still have a few guys that need to get the CWC behind them. We HAVEN'T forgotten. Once these guys step up CFSF will get a total number of challengers and match each. Thanks again for your enthusiasm.

Por favor.

Thanks for another great day at CFSF. Thanks for your hard work, and most of all, THANKS for choosing CFSF.

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


Monday, July 28, 2014


Handstand push-ups are difficult enough, Handstand walking? Yes. Only CrossFit would ask this of us. Good stuff. Thanks CFHQ!

'Midline March'
3 rounds:
25 GHD sit-ups (^abmat 1:1, 20/16)
Handstand walk, 50 feet (*sub)
155 pound Overhead walking lunges, 50 feet

Paul- 75  17:03
Carrie- 35  17:10
Todd- 95  17:38
Paige- 15^*  20:00
Todd McK- 45^*  14:38
John- 95^*  16:02
Candice- 45  16:25
Casey- 115*  18:08
T- 45  13:30

Great workout everyone! Walking on hands is easy... for a step or two. We did see a lot of improvement in a pretty short time frame, imagine if we practiced a little bit every day? Add it to the list of things to do.

That's a long list too, which can be intimidating, especially for beginners. So much to learn, so much to do. For some, that's a big reason to love CrossFit, for others, it's what keeps them doing the same thing, the same way at globo gym expecting results comparable to the ones we see at CFSF, which will not happen.

CrossFitters are people unafraid to step out of their comfort zone. Successful CrossFitters embrace this concept wholeheartedly, actively searching out new, more difficult exercises, and see this as a nothing more than another challenge.

Do more. Be more.

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

"Don't give up. Don't ever give up."
-Jim Valvano



We track what we do at CFSF for several reasons, among which is performance. Using the Track my PR site, or our blog allows us to very accurately compare performances among ourselves and other gyms.

One of the really cool things about CrossFit is that we get to compare our performance against the fire breathing top tier athletes of the Games with workouts like this one, which puts quite a bit in perspective.

These people are fit!

21-15-9 Complex

155 pound Deadlift, 8 reps
155 pound Clean, 7 reps
155 pound Snatch, 6 reps
8 Pull-ups
7 Chest to bar pull-ups
6 Bar muscle-ups (*sub^mix)
155 pound Deadlift, 6 reps
155 pound Clean, 5 reps
155 pound Snatch, 4 reps
6 Pull-ups
5 Chest to bar pull-ups
4 Bar muscle-ups
155 pound Deadlift, 4 reps
155 pound Clean, 3 reps
155 pound Snatch, 2 reps
4 Pull-ups
3 Chest to bar pull-ups
2 Bar muscle-ups

John- 95  15:14
Todd- 95  16:20
Russell- 95  8:25
Juan- 75*  11:40
Megan- 65^  12:44
Richard- 95*  10:00
T- 95  14:05

Great job, and great Muscle-ups! We didn't split hairs with the MU's- Bar, or ring were accepted and the good news is there are a lot more people getting MU's than ever before at CFSF. They aren't as difficult as you think they are. If you aren't getting them keep practicing, practice some more and join the club.

The barbell work all looked good. We talked about a few cues to keep in mind, and emphasized speed. Nobody came close to the Rx of 155 pounds which would have resulted in much longer finish times. Most of the Games athletes finished this workout in between 4:00 and 5:00 minutes, at the prescribed weight- incredible performances from incredible athletes.

We quantify everything we do at CFSF. We know exactly what we've done, and how fast it took us to do it. This ability to measure, along with observe, and repeat consistently gives CrossFit validity that no other program, or any globo gym can duplicate. 

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

Earned. Not purchased.

Friday, July 25, 2014


This was a great workout that felt way too much like a Veteran's Day, or Hero workout, and it delivered! Thanks CFHQ!

Triple 3
3000 meter row
300 Doubles (*single^mix)
3 mile run
Eric- 61:07               12:24
Paul- 50:55              12:45
Richard- 46:21         11:58
Abby- 62:59            15:12
Todd McK- 61:00^  13:27
Jesse- 20:21             6:58
Casey- 63:30           12:32
John- 55:35             11:54
Russell- 55:58          12:05
JJ- 60:29                 14:10
Paige- 73:30*          15:36
Sharon- (2) 75:20    11:10
Caitlin- 58:00          16:02
Jill- (1) 31:20*          6:15
Alan- (2) 45:20*
Juan- (2) 44:51
T- 56:50                  13:33

Great job EVERYONE. This was a good one, and we had some monster times turned in. You guys are beasts! Albeit long, this was a fun workout. Which of the three gave you difficulty? When the Doubles are the easier of the three we'd better watch out...

This workout is also one of only two that end up turning our time clock over. The other we do in March, and is a bit more involved, which makes this Triple seem even more daunting. No worries, just remember how the ant eats the elephant.

Friday is a rest day. A very welcomed rest day. Take care of your business and get some love. You need it! ICE, massage, more ICE, roll, stretch, gently smash. Anything that feels good and helps you recover. Take advantage of this extra time.

Thanks for another great day at CFSF. Thanks for the super strong efforts. Saturday is next, BE READY.

Be sure to check out the CrossFit Games:  or, on ESPN 3 over the weekend. These are without question the fittest people on the planet, and the workouts we'll see them perform are always fresh, and fun.

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

Congratulations on another successful training class Patricia!


Thursday, July 24, 2014

5 years ago today...

Friday, July 24

Front squats are a very functional movement. Of the three squats, its the most functional. I know trainers who believe in the front squat so much that it’s the only squat they have their athletes perform. I like the front squat but, it is one of three that we will learn and use.
Everyone did front squats Friday. For some it was the first time they’ve done them, or first time since high school. Everyone’s front squat looked great. We had good lumbar curves, great positioning, solid base, and proper rack position. Only when these are satisfied, we can begin to lift heavy.
Front squat 5-4-3-2-2-2
Dustin- 225#
Eric- 205#
Casey- 205#
Scott- 215#
Teresa- 75#
Sharon M.-85#
Caroline- 70#
Joey- 115#
Brad- 255# monster lift!
T- 175#
Form is everything. We displayed good form today. Form, consistency, then intensity. In that order!
How’s the AB situation? Anyone still tight? GHD sit-ups are no joke. Cantaloupe transformation potential…  We will be getting a lot more of these little beauties in the future.
Friday was a fun session. Friday’s are always fun at CF-SF. One of the coolest things I see happens after the WOD… Extra practice on something someone’s working on, or helping somebody else learn something new, or difficult for them. The friendships developed and desire for collective success is special. It is a supportive collective, or something like that.
Thanks a whole lot Joey- I wouldn’t have maintained any speed on Wednesday’s last run withhout you. AND thanks for the HI-TEST! Woohoo, was it good. Thanks everybody- for the wicked hard work this week. We still have Saturday to contend with: Push press strength. Should be a blast. Don’t miss any opportunity you have to train with us.


We always appreciate a no-clock strength session, especially after some of the past few timed sessions we've seen. Thanks CFHQ!

Overhead squat 1-1-1-1-1-1-1
Dustin- 165
Eric- 165
Russell- 210                    195
JJ- 85
Klare- 105
Richard- 185
Todd McK- 95                80
Paul- 100
Teresa- 115
Candice- 105                   95
Sharon- 75
Juan- 115
Caitlin- 67
Tommy- 120
T- 135                            115

Great workout everyone. Monster squats Russell, and Teresa! Fuerte. Solid improvement since last year too- CrossFit works!

We had a lot of people practicing the OHS with very little weight. Good job and THANKS for your hard work. You will get better with practice, mobility, and most of all, TENACITY.

The Overhead squat cruelly and indiscriminately exposes strength and flexibility issues. It's the third of the three Squat varieties for a reason- they're extremely difficult! A perfect Airsquat is the foundation, then work can begin on the Front squat, and once it's locked down then the introduction to the Overhead squat.

Another reason we carry everything overhead at CFSF...

Strength and flexibility are key, but let's not forget the grandaddy- STABILITY. We emphasize stability with everything we do from Day 1 with Planks and Presses, culminating with advanced exercises like the OHS.

Congratulations to the puppies who have made the cut (which is actually very easy- you just have to keep coming back and working hard). You made it! The OHS is the last of the 9 fundamentals. Thanks for toughing it out- your fuel is very much appreciated by everyone.

Do not track what you do at CFSF using this free site.

Thanks very much for another great day of training and conditioning at CFSF. You are all AWESOME!

Take every opportunity you're given.

Wednesday, July 23, 2014


You choose. Hammer to the hand, or hammer to the foot. Not much of a choice is it? We're getting hammered. Loved it. Thanks CFHQ!

5 rounds:
225 pound Deadlift, 10 reps
20 Wall ball shots, 20/16

Tammy- 135  12:46
Dustin- 185  14:48
Todd McK- 115  11:30
Paige- 55  21:15
Russell- Rx  14:02
JJ- 125  12:05
Casey- Rx  10:48*
Joan- 85  19:30
Paul- 185  15:55
Carrie- 105  13:10
Teresa- 115  13:10*
Juan- 155  11:48
Richard- 185  8:35*
Abby- 125  10:26
Sharon- (3) 95  11:07
Candice- 115  13:22
Todd- Rx  12:14
Alan- (3) 115  6:35
Caitlin- 105  11:57
Tommy- 185  20:30
Alli- (3) 75  6:08
David- 185  16:32
T- 165  12:20

Great workout everybody. Congratulations Casey, Richard, and Teresa- Unbroken. Some came close, but you three were the only ones to hit one of the most important WOD targets we've set... UNBROKEN. More great fuel for everyone. Thanks!

This was a potent workout. The Wall ball shots took the wind out of several sails. Don't worry. You'll get better. Unfortunately, the Wall ball shots will not. They will always be a tall glass of suck. Embrace them.

Good job puppies! From the Deadlift set-up, the positive, AND the negative- positioning was spot on, and TIGHT! Thanks for your hard work and attention to detail. The Deadlift demands that we be able to maintain these positions throughout the entire movement.

Control the weight. Don't let the weight control you.

That's a badge of honor Commander!

Thanks for another great day at CFSF.


Tuesday, July 22, 2014

Paleo Tuesday




Peace Frog


We didn't scale this gem which meant EVERYONE had to be able to perform some advanced Pull-up varieties. Good job holding on tightly, and giving 100% effort 100% of the time. You're closer than you think...

We broke this workout into four parts. Only a couple of guys went Rx'd on the Press, the rest started at around 85% of our 1RM, and dropped weight each round. Reps were totaled for a raw score. We named the workout "Mad Max".

Max reps Press, 135 pounds
Max reps L-pull-ups
Max reps Press, 115 pounds
Max reps Strict pull-ups
Max reps Press, 95 pounds
Max reps Chest to bar pull-ups
Max reps Press, 65 pounds
Max reps Pull-ups
                 load                1       2      3        4
Paul- Rx                       2/10  5/10  10/4   15/16   Tot- 72
Carrie- 65/55/45/35      4/0   8/4   15/1   20/14   Tot- 66
Caitlin- 70/60/50/45     2/4    8/8   12/3   14/30   Tot-81
Tommy- Rx                  4/3    8/5   11/6   17/14   Tot-68
Juan- 95/85/75/65        7/4   12/4   13/3   20/2   Tot-65
Teresa- 85/75/65/55    1/0   7/3    12/8   15/21   Tot- 67
T- 115/105/95/85        5/9  7/14  10/10  12/21   Tot- 88

Great workout everyone! Super good job Paul, and Tommy, as prescribed, and wicked strong Pull-ups Caitlin! 30 is the real deal. This was a heavy workout, regardless of how many reps you got. Anytime there are this many MAX efforts things can get dicey.

IF your Pull-ups aren't where you want them to be get a little extra practice. We want a strong back and shoulders so any pulls will do to practice- Ring rows, Reverse push-ups, and Negative pull-ups are all great ways to get stronger.

While this is taking place you are learning body control and positioning. You've learned Hollow, and Superman, now take them to the bar and practice some controlled "stop on command" swings. Put it together and you're getting all sorts of Pull-ups before you know it.

The ball is in your court. Do something with it.

The Presses all looked good. We talked about the rules and the range, and what constitutes a successful lift. Hard NOT to use your hips isn't it? No worries. We had some solid lifts. Thanks for those monster efforts.

Use this service. It's free...

Thanks for another great day at CFSF.

Movement = Life.

Monday, July 21, 2014


As usual, strength was a welcomed sight. No clock, but just as gassed. Good prioritization on a Saturday morning, and we were rewarded with our air conditioner working! That's rare in the summer- hope you enjoyed it.

Back squat 5-5-5-5-5

Joan- 85
Russell- 295
JJ- 135
Caitlin- 105
Tommy- 245
Juan- 225

Good Squats everyone. We talked about a few things that we wanted to see with these Squats- thanks for hitting those targets. We also practiced bailing. Failure is a component of success, and we have to be ready to get out of a bad lift quickly. It will happen.

While not as functional, the Back squat lets us move more weight. We need this. Strength AND conditioning are what separates us from any other programs. We get both. We need to lift as heavy as we can on these days.

Thanks for another great day at CFSF.



This was another interesting workout that definitely delivered. Thanks CFHQ, still here.

95 pound Thruster, 30 reps
20 GHD sit-ups (*1:1 20/16 ^mix)
115 pound Thruster, 20 reps
30 GHD sit-ups
135 pound Thruster, 10 reps
40 GHD sit-ups

Todd McK- 45/55/65  20:19
Paige- 15/20/30*  20:59
Russell- Rx  22:44
JJ- 45/55/75^  17:12
Paul- 75/95/115  25:03
Joan- 15/20/25*  21:13
Abby- 45/55/65 K2E  22:20
Candice- 45/55/65  23:14
Sharon- 1/2  35/40/45  23:02
Alli- 1/2  15/15/15*  13:05
Juan- 45/55/65*  16:00
Alan- 45/55/65*  19:25
David- 35/35/35*  15:05
Lorie- 55/65/75*  20:30
Gregg- 95/115/135*  23:27
T- 75/85/95  23:37

Great workout everyone! Good job going Rx'd Russell, you are a mutant in training. Your time with Dr. Doom and your hard work is paying off. You are now the crusher, not the can. That's good fuel and motivation for everybody- THANKS.

Thrusters + GHD sit-ups + 400 meter run = WFYU

At any scale, this workout is tough. Focus on the 'here and now', keep the cues we've talked about in mind, and JUST KEEP MOVING. This was the introduction/initiation to Thrusters for a few people, and they all did very well. Thanks for your attention to detail.

Everyone had an opportunity to practice the GHD sit-up, which is as potent as potent can be. Just remember the rules, and remember those KNEES! When the warm-up calls for Sit-ups, perform Abmat sit-ups, and throw in some GHD sit-ups whenever you can. That way when either pops up in the WOD you're covered.

A final thought on this workout- when the run is the rest, we're in the weeds pretty deep.

Congratulations Corey. Another competition, and another first place. This time at CrossFit Accolade.

Here's the workout:

10:00 AMRAP:
50 calorie row
40 Deadlifts, 225
30 Burpee pull-ups
20 Box jumps, 24"
10 Handstand push-ups

That is a monster workout. Corey, you're a mutant monster killer, and you're also making everyone who trained with you at CFSF proud. Thanks for representing us so well. Nice sleeve too.

Congratulations Juan, Caitlin, and Tommy: Cold Water Challenge complete. Only one more to go.

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

Rest later

Thursday, July 17, 2014

Two years ago today...

'Isabel' is another super fun workout that can get ugly quickly. Snatching for reps drinks copious amounts of fuel, as that tank empties form begins to degrade. Pacing is key.

30 Snatches, 135 pounds

Tammy- 55  2:54
Lynde- 75  3:49
Kathryn- 65  3:07
Richard- 115  4:26
Shaun- 115  4:18
Teresa- 55  2:00
Scott- 95  3:05
Brandi- 55  3:33
Shar- 55  5:57
Holley- 45  5:30
James- 95  4:18
Cliff- Rx  3:17
Casey- Rx  6:37
T- 105  4:55

Good work everyone. Teresa found some previously unknown source of power and tapped into it. 2:00 is super fast. Great job Teresa! Also great job Casey, and Cliff- at prescription. Nice work Candice, Nicole, and Ryan. You are all snatching!

We talked about patience, and explosiveness before the wod began. Good job paying attention to those cues. Early pulls destroy power. The Snatch has a beautiful aesthetic value, and when it's on, it's on. You feel it. Unfortunately, when it's off, it's off. Fall back to the Burgener. Grab a stick and get a few cycles. You'll be dialed in again before you know it.

True story... I asked Bradley, visiting from Alaska, to show me his Snatch last night. He said he wasn't that comfortable with me yet. Good work Bradley. You are a CrossFitter.

Thanks for another great day at CFSF. Thanks for the great fuel. Standby for F... BANG!

Winners never quit. Quitters never win.

Paleo Thursday





Anybody remember this guy? A real blast from the past. Here's a hint.... F*UCK!


If you aren't familiar with the "theory", it states that what appears to be difficult is not, and what appears to be easy is not. This workout followed the theory, as most do, perfectly. Difficult becomes easy, as easy becomes difficult. Thanks CFHQ!

20:00 AMRAP
185 pound Hang power clean, 3 reps
6 Ring dips (^band)
9 Box jumps, 30" box
27 Double-unders (*TJ)

                                  HPC        RD        BJ        DU
Joan- 5 + 9                  45           ^          24"         *
Russell- Rx  7+ 18
JJ- 5 + 13                   65            ^                   
Anna- 3                       35           ^          24"         *
Todd McK- 4 + 3       75           
Paige- 4 + 15              35           ^          24"         *
Paul- 7 + 18               135
Carrie- 5 + 24             65           ^          24"         *
Teresa- 6 + 16            85           ^
Candice- 4 + 18         75            ^          24"
Mary- 6 + 18              65           ^          24"         *
Abby- 6 + 19              75                       24"
Quincy- 4 + 3            MBC        ^          
Caitlin- 5 + 21             65                       24"
Juan- 4 + 38                95                       
David- 6 + 16             95                                     *
Alan- 6 + 3                 85                        20"       *
Tommy- 3 + 26         105                       24"
Todd- 6 + 10             135
Alli- 4 + 42                 15           ^          15"       
T- 7 + 18                   135

Great job everyone! This was a long twenty minutes, huh? Felt more like thirty at least. CrossFit can warp time, and does so regularly. Nice work finishing strong!

We had several targets set, especially with the Hang power clean- THANKS for hitting them. On time, on target, NEVER quit. Thanks for that attention to detail, and most of all, huge THANKS for your coachability.

Alli- nice job stepping out of the boat of comfort into the unknown. You succeeded! That's awesome for you, and wicked strong fuel, and motivation for everyone else- thanks very much for that. Be pleased, not satisfied.

CFSF pulled the 'Tuck jump' card which usually motivates everyone who can't get solid Doubles to really begin practicing more. Get those Doubles! Inefficient Doubles wastes a lot of time and fuel, both of which are very valuable. 

Did anyone go unbroken on any of the Doubles? Excellent work if you did.

Take advantage of this free service, and track what you do!

Thursday is an OS rest day. Open gym 5:15-6:15 for anything from a missed wod to mobility. Take advantage of this extra time, whether at CFSF or not, and get some love. You know how. You know why.

Earned. Not purchased.

Courage is not the absence of fear, but the triumph over it.
The brave man is not he who does not feel afraid,
but he who conquers that fear.

Boxes- 0
Alli- 7

Good job Alli. Feels good to overcome fear doesn't it.
We're waiting for you...

Wednesday, July 16, 2014


'Helen' is like an old friend you don't see much so you're happy to see her, and just as happy to see her go. We've seen her a lot lately. Did you improve?

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

Paul- Rx  10:04
Carrie- 30  12:53
Abby- Rx  10:37
Casey- Rx  12:14
Joan- 26  14:37
Russell- Rx  10:14
JJ- 35*  11:30
Dustin- Rx  13:21
Todd McK- 35  14:40
Tammy- Rx  13:53
Juan- 44*  11:27
Tommy- Rx  18:22
Caitlin- Rx  12:50
Alli- 20*  13:38
Alan- 30*  13:30
Lorie- Rx  15:10
T- Rx  11:35
Todd- Rx  12:31

Great job everyone! Super fast finish Paul- almost made it. You will next time! The word of the day was UNBROKEN, and the objective was to get both the Kettlebell swings, and Pull-ups unbroken. Great job if you did.

Great job puppies. You are all getting used to the tempo and intensity our workouts demand. Be pleased, not satisfied- and THANKS very much for your hard work. That's good fuel for everyone.

Por favor.

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

"Don't give up. Don't ever give up."
-Jim Valvano



Coach Glassman refers to the Deadlift as the 'Healthlift' and considers it unrivaled with respect to it's functionality and the hormonal punch it provides.

The Deadlift is actually a very complex exercise that requires high levels of strength and awareness to stay dialed in, and locked down. You all know what that means, and what is expected of you.

Deadlift 3-3-3-3-3

Eric- 300
Todd McK- 200
Paige- 70
Dustin- 300
Paul- 300
Casey- 355
Candice- 185
Joan- 85
Mary- 175
JJ- 150
Russell- 365
Teresa- 190
Caitlin- 165
Juan- 225
Alli- 95
Jill- 75
Alan- 135
Tommy- 325
David- 225
Lori- 195
T- 285

Great workout everyone. Monster lifts Russell, and Lori, and not too far behind them, Casey, and Teresa. You are all very STRONG!

We talked about several cues and set a few targets that needed to be hit. Great job hitting them. Your body thanks you as well. A goal of our training is to be able to perform better, get faster, stronger, and do more.

Yes. But not at the expense of the only spinal column we have.

You won't remember today's lift 20 years from now, but you'll know your lower back hurts like hell. Don't be this person. Maintain the positioning you've learned while lifting, either inside CFSF with Deads, or outside CFSF with a fully loaded cooler.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts. You make CFSF special.

CWC after Open gym Thursday, which will be the LAST weekday rest day open gym until further notice.



Rigid flexibility is a term we casually throw around at CFSF, and it, along with appropriate scaling can turn an average workout into an awesome workout. One where rest is at a minimum, and intensity stays high. 

Rigid flexibility, like the power pole, cannot be abused. Appreciate them.

3:00 Handstand hold
100 Squats
50 meter Handstand walk
100 Squats
30 Handstand push-ups

Jesse- Rx  8:37
Brad- Rx  9:55
Mike- Rx  10:22

R + R
3 rounds:
400 meter run
21 Burpees
500 meter row

Sharon- 1/2  14:32
Russell- 18:45
JJ- 19:26
Joan- 27:00

Good job guys. The main site wod was at a "firebreather" level today, and only a few true "firebreathers" got it. Everyone else wisely chose another route.

While no walk in the park, R+R is a lower skill workout that still provides a lung burn of the highest order.

Big thanks to Number 1 Chef, and Instructor.


Tuesday, July 15, 2014


This is a deceivingly difficult workout that followed the theory pretty well. There was another option, some had no choice...

15:00 AMRAP
50 pound DB Squat snatches, 5 reps R arm
50 pound DB Squat snatches, 5 reps L arm
50 Double-unders (*3:1 singles)

Eric- 30  4
Russell- 30  5 + 8
Sharon- 8  2 + 21
Teresa- 15  3 + 16
Juan- 15  4 + 50*
Quincy- 15  4 + 5*

15:00 AMRAP
Push press, 7 reps
50 Double-unders (*3:1)

JJ- 65  9 + 100*
Todd- 95  7
David- 95  5 + 46*
Alli- 45  4 + 120*
Alan- 65  4*

Good workout(s) again everyone!  DB Snatches require a level of flexibility most do not have without dedicated time and effort made to become more flexible. Good job putting in the time and work you guys!

Why do we still see *singles*subs* on the sheet? LEARN THOSE DOUBLES! We've taken it easy on you up to now, and we've given you ample opportunities to practice. Do you need to be threatened with 'Tuck jumps' again? Nobody likes Tuck jumps. Learn the Doubles or else.

Thanks very much Eric, Casey, Teresa, and Sharon. Wouldn't be able to do it without you. Muchos gracias!

Life is good. CrossFit makes it better.


This was another good one. Thanks CFHQ!

15' Rope climb, 10 ascents
100 meter Walking lunges
50 Dips
100 meter Walking lunges
10 Muscle-ups

Eric- Rx  19:53
Russell- 19:28
Todd- Rx  24:58

Everyone else was given an option-

3 rounds:
400 meter run
21 Kettlebell swings
12 Pull-ups

Joan- 20  16:25
Anna- 20  13:44
David- 35  18:10
Teresa- 35  14:25
Sharon-35  15:03
Jill- 18  15:03
Alli- 18  12:58
Juan- 44  12:05 
Alan- 30  13:28

Great workout(s) everyone! The main site wod chewed us up like bubble gum. Good job closing it out Eric, Russell, and Todd. Good job putting 'Helen' in her place as well. She's our "go to" sub workout, and it's always good to see her.

Nice to have options, isn't it? Yes. Sometimes the only other option isn't an option...

Updated. So TRACK!

Thanks for another great day at CFSF.

Second place, or first loser?
It pays to be a winner.

Wednesday, July 9, 2014


We get asked "why do you do this?" a lot. Especially from people who have never been athletes, or at the least exercise on any kind of regular basis. It's actually a complex answer, because each of us love CrossFit for different reasons. The 'challenge' of it is usually an answer, the 'camaraderie' is another. But there's more.

Why do you CrossFit? I love CrossFit for one simple reason. It works. And I totally agree with Adrian Bozman.

This was a good one. A lot like the Filthy Fifty, this workout left us squirming on the ground like dying squid... most of us anyway. However, this was another super fun unloaded workout. Thanks CFHQ!

50 Pull-ups
50 Push-ups
50 GHD sit-ups (*1:1 20/16)
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box

Tammy- 22:30
Eric- Rx  24:10
Casey- Rx  21:10
Joan- (30) 20:28*
Teresa- Rx  22;04
JJ- 20:28*
Russell- Rx  18:50
Mary- (1/2) 17:45
Sharon- (30) 19:08
David- (1/2) 16:55*
Candice- Rx  23:59
Jill- (1/2) 14:11*/16"
Todd- Rx  22:11
Tommy- 26:50*
Caitlin- 19:42*
Alli- (1/2) 20:50*/16"
Shaun- Rx  18:02
T- Rx  19:45

Great job everyone! This was a tough workout on a humid day. Good job holding on until the bitter end, which was one of the better bitter ends we've seen in a while. That is a good feeling, isn't it? Yes it is, and that's a good buzz as well.

That's a big part of why we do it. The workouts that intimidate us the most are invariably the ones we feel best upon completion. It might land us on floor-lock for a few minutes, and that's ok, we've earned it.

Workouts like this one are always easier when there are other athletes in the class pushing each other on, making the urge to stop and rest go away for a few more seconds. If they weren't around- and you're rolling solo, stopping to rest would be a lot easier. Another big part of why we do it.

The CrossFit community is another. You won't find another like it anywhere.

Track. It don't cost nothin'

Thanks for another great day at CFSF. Thanks for the monster efforts. You are all AWESOME!


Tuesday, July 8, 2014

Paleo Tuesday







CFHQ very kindly threw a bone our way with a nice "off the clock" strength session. Thanks CFHQ, but we got blasted anyway.

Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5
                          MC        PC         C
Eric-                  165        175        145
Dustin-               165        175        135
Casey-               185        195        175
Richard-             155        190        175
Teresa-              100        115        110
Russell-              195        215        205
Abby-                 85         90          75
Todd-                195        195        165
Caitlin-                75          75          65
Tommy-             155        165        105
Joan-                  50          45          30
Juan-                  95          95          75
T-                      145        165        125

Great workout and very good lifts everyone! Breaking down the Clean part by part, and then putting it back together helped didn't it. Yes it did. Thanks for your hard work and attention to detail with the "Clean up the Clean" warm up. Like the Burgener, this is a valuable tool for your toolbox.

Practice the "CUC" as much as you want to and watch improvements in timing and quickness take place as you progress. Efficiency doesn't happen without practice.

There were quite a few people rolling off the board getting their feet wet as they learned the Clean and it's variants. Good job holding on, and by the end everyone was dialed in a lot more than they thought they'd be. Jill, Joan, Juan, (J crew)  David, Alli, and Anna- THANKS for your monster efforts!

You're CLEANING! Be pleased, not satisfied.

The Clean is another very functional movement whose contribution to overall athleticism is unrivaled. Strength, power, speed, and quickness- all developed through the Clean. Pretty good payoff, huh. Yep.



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

We have a few more CWC's still left. How about Friday night, or Saturday morning. You guys get together and decide which is better. We know who you are. Hehehe. Remember it's a good cause.

Also, congratulations Katie! L1 CrossFit newly certified Instructor. Woohoo! and great job. CrossFit Roboris! Outstanding work, and welcome to the team.

Rest later.

Monday, July 7, 2014

Anchors and magnets...

Most of you know about anchors and magnets, for those of you who do not, there are two basic personality types: Anchors, and magnets. Anchors, willfully or not, bring others down. They are the pessimistic, negative, people who moan and groan about everything.

Anchors can suck the energy right out of the room.

Magnets are the opposite of anchors, and they bring others around them up. They are always optimistic, and rarely say anything negative. These are the folks who help get us through brutal wods, and cheer people on to finish as soon as they finish the wod themselves.

Magnets contribute while anchors deplete.

CFSF is losing two more Magnets: Dave and Kathryn Schmitt are headed to the next duty station and it's a good one. Colorado Springs, CO. The silver lining to the black cloud is that we ALL have open invitations to hang out with them while we ski this winter.

While we're super excited for them as they move west, they will be missed. Your orders are to find a Box and resume CrossFit as soon as possible, and send a shirt when you can.


Friday, July 4, 2014


High volume TGU's are always a blast, and we definitely got blasted today! Good job showing up, and thanks for another great workout CFHQ!

5 rounds:
45 pound barbell Turkish get up, 21 reps
400 meter run
Casey- Rx  52:41                           57:50
Candice- 15 bar  48:45
Dustin- 25 db  47:14
Paul- 15 bar  41:45
Teresa- 15 bar 41:45
Todd McK- 20 kb  41:45
Derrick- (3) 35  24:24
Erin- 20 kb  38:19
Juan- (3) 30 kb  24:30
T- 35 kb  48:46                             41:44                           

Great workout everyone! This is a real gut check, and getting through a workout like this one is a CrossFit rite of passage. Monster workouts Casey, and Erin. You both smashed it, hung it on the wall, and took shots at it.

This is an appropriate workout to begin a Fourth of July break. CFSF will be CLOSED Friday, July 4 through Sunday, July 6. We will start Day 2, regular schedule Monday, July 7.

America is the land of the free because of the brave. When you are celebrating our Independence over the weekend, ask yourself if this is the direction our founding fathers would like our great Nation moving toward?

Thanks for another great day at CFSF.

I pledge allegience to The United States of America, and to the Republic for which it stands, one Nation, under God, indivisible, with liberty and justice for all.


Thursday, July 3, 2014

One year ago today....

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

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

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

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

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

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

Thanks for those wicked strong efforts and hard work!

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

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

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

Light fuse. Get away.

Thursday Paleo






A triple couplet. That just sounds fun, doesn't it? Yes. Thanks CFHQ!

1. 10 rounds:
5 pull-ups (*band/sub mix)
5 Push-ups

2. 5 rounds:
10 GHD sit-ups (*1:1 Abmat 20/16)
10 GHD back extensions

3. 2 rounds:
25 Wall ball shots, 20/16
25 Box jumps, 24" box

                            1.          2.          3.
Russell-               2:40      5:26      5:56
JJ-                      5:54*    5:40*     7:07
Dustin-               7:28      5:58*     5:37
Casey-               6:15      4:55       4:45
Paul-                  3:25      5:39      5:48
Carrie-               6:11      6:09      6:58
Todd-                4:52      4:23      6:16
Teresa-              6:25      4:23      5:50
Erin-                  6:05      4:52      5:58
Derrick-            6:26      4:54      6:27
Candice-           4:59      4:30      7:07
Todd McK-      5:37      5:48      7:55
Caitlin-              5:11      7:31*     6:50
Quincy-             5:38      6:13*     8:00
Tommy-            7:53*    7:46*     8:00
Alli- (1/2)          3:12*    4:03*    3:44 14"
Juan-                4:58*     5:24*     8:00
Mary-               7:14      8:00      8:00
T-                     2:53      4:20      7:04

Great workout everyone! To prevent pile-ups, some people went in order, some started on workout 2, and some on workout 3. Did order play a role today? Or is the order largely inconsequential? I know this- the Box jumps required a lot of fuel to finish.

One positive note about the Box jumps- only one puppy jumped on a short box. 24" is the new 20" and that is OUTSTANDING work. Higher, faster, stronger.

Everyone had an opportunity to practice the GHD back extension, and GHD sit-up. We talked about the difference between Back extension and Hip extension and the required settings for both. Unfortunately for our tall guys, the GHD's were manufactured for shorter stature people. Good job maintaining position tall guys.

The cue was "bendy", not "hingey" and again, this is one of the very few times we surrender the lumbar curve. Practice any of these exercises ANYTIME you want to. Just follow the GHD rules, or you will pay the GHD price.

We had another Cold Water Challenge after the 5:00 class. Good job Mary! We have a few more scheduled for Thursday night as well. Thanks for your enthusiasm, and remember that CFSF will match every $10.00 donation our members make when the Challenge ends.

Thanks for another great day of training and conditioning at CFSF. Thursday will be the LAST training day until Monday, July 7- Day 2.

"Countless bad-asses from sporting and special operations communities, long regarded as bullet proof have been burned at the stake of ego and intensity."
-Coach Glassman

Life is good. CrossFit makes it better.

Wednesday, July 2, 2014

Dr. Doom and Dr. McKercher. Good job stepping up for the CWC!

GHD Back extension. Hips fixed. Back dynamic.

Tuesday, July 1, 2014

Who will be next?

Consistency before Intensity
Scott Semple has come up with four rules for CrossFit newcomers:
1. Focus on the volume of work prescribed, not on the loads. The Workout of the Day is designed for the fittest of the fit. Unless you’ve been doing CrossFit for years- or unless your genetic code has something that mine doesn’t- I suggest making reps a higher priority than loads. The cardiorespiratory stimulus of completing the prescribed reps at a reduced load seems to be equivalent to or greater than that of taking the significant extra time and rest to get through too-heavy loads, and this strategy leaves something in the tank, which  I  think is essential for healthy, long-term training. For example, “Diane” consists of 21, 15, and 9-rep rounds of 225-pound deadlifts and handstand push-ups. I recommend disregarding “225 pound” and “handstand” if they feel unmanageable and instead choosing loads that allow you to complete the workout, whether in complete sets or resonably broken ones. (“Handstand” in this case is essentially a load designation. Piked {inverted and bent at the waist}, feet-raised {toward a handstand}, standard {horizontal}, and feet lowered {as in upward facing stair push-ups} are all legitimate ways to scale push-up loads.

2. Scale prescribed workouts according to bodyweight. If full-load workouts are nearly within reach, I suggest scaling them according to bodyweight before attempting the full prescription. In general, I assume that the WOD’s are designed around a 175-pound male and then scale the loads appropriately for my bodyweight. To determine my personalized WOD load, I multiply the prescribed load by a modifier of 0.88 (my 154-pound weight divided by the 175-pound model weight). So for me, “Diane” would consist of a 198-pound deadlift and handstand push-ups. (Age and gender may also be sensible modifiers.)

3. Use speed as an intensifier before weight. Once a personalized WOD has been achieved, I make a faster result, rather than an increase in weight, my goal on subsequent performances of that WOD. I find it much more rewarding to shave seconds than to struggle under more plates. Subsequently, faster times increase my motivation for each workout. The thought “my work-to-weight ratio is higher” is a better motivator than “I’m not as strong as I want to be.” (However, this is a personal bias based on my sport of choice. Focus on weight if that’s where your priorities lie.)

4. Most importantly, low motivation does not necessarily mean that you’re lazy. Lowered motivation may be your body’s way of recruiting your emotions as a messenger that it needs a break. I suspect that most CrossFitters are action-oriented people, so a day or two of sloth or lethargy may not mean you’re a slacker. It could be precisely the necessary Workout of the Day for you. When I can ignore my ambition and listen to my body on days like this, I often discover that “yeah, my legs are pretty heavy” or “man, it hurts just to lift a bottle.” Best of all, a few extra rest days mixed into a full workout schedule often brings the snap back. It could be the difference between a  workout that is a chore and one that sets a new  personal record.

Coach Glassman issued the warning in a CrossFit Journal: “We have counseled in ‘getting started’ and repeatedly elsewhere that the WOD is designed to exceed the capacities of the world’s fittest humans and that starting CrossFit by throwing yourself to the WOD 100% will result in devastating failure. We recommend that anyone starting CrossFit get through a month of “going through the motions’- before diving in with full intensity- establish consistency before intensity. Countless bad-asses from sporting and special operations communities, long regarded as bulletproof have been burned at the stake of ego and intensity.” (CFJ 29, January 2005, 9-10)

Five years ago today....

Wednesday, July 1

A bad day at CF-SF beats a good day just about anywhere. But, today was one of those super-special days that will be hard to beat anywhere else.

We are a team. When one of us fails, we all feel the sting; When one of us succeeds, we all succeed. Two CF-SF long-time rollers, and 2/5 of the NASTY GIRLS hit a really big goal they set a while back. Tammy and Emilee both got their first no-assist pull-ups today. HOOF*CKINGYAH! That is a milestone, and a beginning. Hard work pays off big dividends, doesn’t it… Be pleased- not satisfied.
Today’s session was deceivingly difficult. The kettlebell was getting very heavy by the fifth round. Everone’s swings looked good. Dips also looked good. Eric and the Madman got theirs on the rings- GREAT JOB GUYS!
5 rounds for time:
15 KB swings
7 dips
Casey- 5:21
Joel (3)- 2:36
Shammy- 5:16
Emilee- 5:18
Eric- 4:07 Monster time! Thanks for taking up the slack while ‘Manimal’ is gone-
Shaggy- 5:55
Tammy- 4:47
Caroline- 5:26
April- 5:00
Elaine H- 6:13
T- 5:31
We had a visit from Summer and Haley. Hope you like the kool-aid, and come back. Big thanks to
Daryl C. for turning them on to us! Hope you are well, we miss you.
Remember that CF-SF will be CLOSED Thursday, Friday, and Saturday. IF you start to jones hard, give me a call and I’ll meet you down there to get your fix.
Best wishes to EVERYONE for a great July 4 holiday. Thank you all very much! Hooyah!
God Bless America

Two years ago today....

What can be said of 'Nasty Girls'? They're fun, and they can kick your ass.

'Nasty Girls'
3 rounds:
50 airsquats
7 muscle-ups/*3:3 sub
135 pound hang power clean, 10 reps

Cliff- Rx  20:40
Shaun- 7 MU/* 135  18:01
Casey- 14 MU/* 135  27:20
Nicole- * 35  12:55
Teresa- * 70  19:57
T- Rx  18:30

Great job everybody, and GREAT MUSCLE UPS! If you don't have them yet, keep practicing.

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

A body in motion tends to stay in motion.

Tuesday Paleo







We close out the last workout of the month with a nice strength session. Snatches and Jerks. I know... We got tired of Snatching so we Jerked. Had to. Sorry.

Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5
                          MS     PS     S
Todd McK-        85      85    65
Derrick-             185    165  115
Paul-                  135    135   45
Casey-               135    145  125
Holley-                45      55    15
John-                  165    155  145
Russell-              145    135  115
Caitlin-                60      60    15
Tommy-             125    125   65
T-                      115    125   95

Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
                          P     PP     PJ
JJ-                    70     77     80
Alan-                105  125   135
Juan-                105   125  135
Alli-                   45    60

Great workout(s) everyone! Both Snatches and Jerks were looking good today. THANKS! for that attention to detail. All the targets we talked about, HIT! and all the cues, HIT! spot on. HIT!

When most people begin working out with us they have no idea of what "overhead" really is, or where it is. Good luck holding anything overhead, especially in the hole, until your pillar has become stronger, and much more flexible, and you've developed a very good sense of positioning.

This happens over time, and requires consistency in training, a willingness to perform mobility on a daily basis, and hard work. Paul, Derrick, Tommy- good job. At first, you all had a lot of difficulty going overhead, and while it hasn't gotten any easier, you're doing it.

You've gotten better. And you will continue to improve. Beautiful, isn't it? Yes.

Great workout puppies. Irrespective of what you lifted, everyone had the cues we talked about locked down. Thanks for your hard work, and COACHABILITY. Be pleased, not satisfied.

Por favor.

Tuesday is a rest day. Open gym 5:15-6:15 for anything from a missed wod, to extra mobility (YES! YES! YES!) your choice. Use your extra time wisely, and take care of your business!

We might have a few more Cold Water Challengers after OG, so if you've been called out tonight is your opportunity to step up. Paige, Todd McK, Stephen, Juan, Tommy, Caitlin, Lisa NGPR, Ashley, Hollingsworth- do the right thing....

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

We do today what others won't. We do tomorrow what others can't.