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Friday, August 29, 2014


Fight Gone Bad. Once feared, now loved- has become a CFSF favorite that everyone comes out for. The 1:1 ratio keeps things smooth. Thanks for all your help, and thanks CFHQ!

Fight Gone Bad
3 Five-minute rounds; 1:00 minute each station on a running clock.
1:00 rest between rounds.

Wall ball shots, 20/16
Sumo deadlift high pull, 75/55
Box jumps, 20" box
Push press, 75/55
Row (calories)

Paul- Rx  291
Eric- Rx  295
Dustin- Rx  241
Todd McK- 55  228
Paige- Rx  126
Candice- Rx  220
Casey- Rx  307
Tammy- Rx  268
JJ- Rx  245
Russell- Rx  298
Juan- 55  235
Mary- Rx  153
Carrie- Rx  183
Emilee- Rx  166
Richard- Rx  358
Teresa- Rx  233
Todd- Rx  259
Holley- 45  181
Caitlin- Rx  193
Tommy- Rx  193
Alan- Rx 188

3 Three-minute rounds; 1:00 minute rest between rounds.

Caroline- 132
Cayden- 180

Great job everyone! 300 points has been a CFSF target when we first saw FGB in 2008. We had a few guys get really close, one guy made it, and one guy smashed it! Outstanding total Richard Turner! You are a beast. Congratulations Casey, at 307. Russell, Eric, and Paul- super close. The only reconciliation would be to get 300 next time.

Great workout CFSF Ladies... There were a few of you that were really concerned about this one. No worries, you did great and excellent job going Rx'd! Tammy, Teresa, and Candice, 200 is the girls goal- *ding* monster efforts at 268, 233, and 230. Mighty Atom, excellent work- you were so very close! Next time, right?

For the uninitiated, you have gone through a CrossFit rite of passage and completed one of the toughest workouts we do. Thanks for your hard work. Be pleased, not satisfied.

CFSF says good bye to a couple of super strong magnets. Richard, and Abby. I hope CrossFit Thelo can hold you two, Richard says you're going to stagger so maybe it'll be safe for them. Your fuel will be missed, and thank you both very much for all you that you've contributed to CFSF over the years you've trained with us.

Friday is the last training day of the month, and the last chance to train until Tuesday, September 2. We will stay on schedule with Day 2. Enjoy the break, use it to give your body some time to recover completely. Come back fresh, ready to roll strong.

Again, great job everyone. Thanks for all those efforts, and fuel.

After running him through FGB for the first time, Coach asks BJ Penn, who is lying in a pool of sweat, squirming around trying to catch his breath, "Is that anything like a fight?" BJ Penn responds, "It's a FIGHT GONE BAD!" and FGB is born.

We're fit. You're unfit.

Thursday, August 28, 2014

CFSF will be 
Sunday, August 31st and Monday September 1st
in observance of Labor Day.

Enjoy the break.


Rigid flexibility is what gives us permission to stray from the path periodically, and the fact that only a handful of people can perform Muscle-ups, so we had a few options.

Option 1:
1) 1x HSPU every :30 for 50:00 minutes
2) 100 Curtis P's (HSC/LR/LL/PP)
3) Karen (150 WBS)
4) 100 Casey Fairbanks

Option 2
10x :30/:30

Bungee run            Helix
Rope whip             Ball slams
Burpees                 Sit-ups
Jingle-jangles         Tire slams

150 WBS, 20/16
JJ- 12:48
Casey- 8:37

100 Casey Fairbanks
Todd McK- 16:55

1x HSPU every :30 for 50:00 minutes
Eric- (2 HSPU every :30 for 25:00)
Mary- 102**
Candice- 101**
Todd- 101*
Teresa- 69*

Great job everyone! There was one guy who attempted the wod as Rx'd and got through 9 rounds. Great job Eric Heath. You are CrossFit! Casey and Todd also got a little MU love after finishing their SMMF workouts. Do more be more. Good job guys.

Usually seen the last week of the Winter Circus, the Modular workout is always a blast, and like 'Helen', or 'Cindy' is one of our go-to workouts when we need a sub. The 1:1 ratio is a lung burner of the first order, and if you really put out your tank will be near empty by the time it's all over.

We get three, sometimes four cycles in. For the CFSF hardcore the Modular workout becomes an Energizer Bunny commercial because these guys just go on, and on, and on.... Brad, Corey, Jimmy, Mike, the NSW guys, Group guys, PATRICIA, and the many others who've cruised through CFSF that exemplify CrossFit- we love and miss you.

After SMMF, after MU's, Todd gets the heavy bag
and goes for a run. That's CrossFit!
Thanks for another great day at CFSF. Thanks for your monster efforts and wicked good fuel. FGB is next!

"Its hazards are hostile to us all. Its conquest deserves the best of all mankind, and its opportunity for peaceful cooperation may never come again. But why, some say, the moon? Why choose this as our goal? And they may well ask why climb the highest mountain? Why, 35 years ago, fly the Atlantic? Why does Rice play Texas? We choose to go to the moon. We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win, and the others, too."
-John F. Kennedy


Wednesday, August 27, 2014

This is the best beer you will ever drink. Even if you don't like beer!

Tuesday, August 26, 2014


CFHQ threw us a bone with a nice strength session following two heavy days. A very welcomed sight. Thanks CFHQ!

Back squat 1-1-1-1-1-1-1

Todd McK- 180*
Paige- 95
Juan- 285
Tammy- 175
JJ- 145  f 155
Candice- 150*  f 155
Jeremy- 215*
Sharon- 140*
Teresa- 165  f 175
Jill- 70
Caitlin- 120
Tommy- 285  f 305


Alex- 185
Caroline- 65
Cayden- 145

Great workout everyone. Lots of *PR's bring good energy with them, and when people are getting *PR's it motivates everyone else to work harder. That's good energy that we all benefit from. Thanks for those monster efforts.

Very nice squats Tammy, and Tommy. You both are STRONG! Nice work puppies- you went snipe hunting. Find any?

Strength days are where, over time, you begin to learn a few things about yourself. Most people have never pushed themselves to failure before CrossFit, so just becoming comfortable knowing that the goal is failure is a big step.

Following the crawl, walk, run model we need form first, consistency second, and finally intensity. Heavy lifts are intense, and crucial for growth. Work is also relative, so how much is heavy? How much weight is too much to add from set to set? How much time should I rest between sets?

There are "ranges" for all of these, but how much you lift, add, or remove, and rest is a subjective quality and has everything to do with you. We keep meticulous records, you know exactly what you did every day at CFSF, and this is why. You know where to start, and what to shoot for based on what you've done in the past.

This is consistency in training, and where the true benefits of CrossFitting are realized.

Tuesday is another well deserved rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or both. Take care of your business. It belongs to you, and you will be rewarded by increased comfort, and performance. Take the time.

September 27th, Georgia fall. Talk to Paul if you're interested.

May 2, Atlanta. 9:00 am start time. Talk to Teresa if you're interested.

Thanks for another great day at CFSF. Thanks for choosing CFSF.

Life is good. CrossFit makes it better.

Monday, August 25, 2014


All Hero workouts are special. This one was just a little more special. Thanks CFHQ.

3 rounds:
185 pound Deadlift, 32 reps
32 Hanging hip touches
800 meter Farmer's carry, 15 pound dumbbells

Todd McK-       80  43:20
Paige-                55  59:28
Teresa-              85  52:58
Carrie-              75  44:50
Paul-                155  37:10
Todd-               Rx  39:27
Quincy-            165  48:23
Cayden- 1/2     MBC 20  19:50
JJ-                    80  29:46
Russell-             Rx  38:56
Casey-              Rx  38:19
T-                     155  38:33

Great workout everyone. This almost turned into cruel and unusual punishment for a few folks- way to hang on, literally, through to the end. The addition of a new exercise took it's toll on us, some people who have never had a tear before got ripped today. Why? A much different dynamic on the bar than we're used to.

We are used to linear movement on the bar, not lateral. The only thing we do that involves any sort of rotation on the bar is the 'DC special' and even then our hands to not experience the same forces they did with the 'Hanging hip touch'.

CrossFit- 14
Hands- 0

To our defense, there was a lot of improvement from the first round of 'Hanging hip touches' to the last round, and the next time we see these, and we will, they'll be much more manageable.

Most will agree that the running Farmer's carry was where things got dicey. Those dumbbells grew heavier and heavier. Traps, grip, forearms, everything checked in during that run. The 1:15 class caught a nice break with the overcast weather. It was so hot that a few of the rubber DB's used during the 12:30 class actually melted!

Big THANKS to Todd McK, and Russell.

This workout is named in honor of  SOF 1 Kevin Ebbert, who was killed November 24, 2012 in the Uruzgan Province, Afghanistan. This is the same unit and these are some of the same Team guys we know from CFSF. Both Kevin and his father Jeffrey were U.S. Navy SEALs.

Thanks for another great day at CFSF. Thanks for the monster efforts and wicked strong fuel. Monday is next. Be ready.



It's just twelve minutes. The CrossFit faithful are relieved it isn't longer, the CrossFit skeptics still don't see how twelve minutes is a "long" enough workout. We know different. Thanks CFHQ!

In front of a 12:00 clock:
115 pound Power snatch, 1:00
GHD sit-ups, 1:00 (*1:1 abmat 20/16 ^mix)
115 pound Power snatch, 2:00
GHD sit-ups, 2:00
115 pound Power snatch, 3 minutes
GHD sit-ups, 3:00
Reps are counted for a score.

                    PS load          1          2           3         Total
Russell-           Rx           10/15    13/27    14/43     124
JJ-                  55             9/20    15/36     21/52     153
Jeremy-          75             10/7    12/10     18/45      102^
Jill-                 25            10/16   13/27     18/41      125*
Todd-             95           12/16    12/28     17/35      130
Cayden- DBPP 20         20/20    25/37     35/60      197*
Caroline- DBPP 15              53/36                            89*
Joan-              25            10/14   18/36     21/58      175*
Klare-            65            11/21    13/54    19/80      198*
Casey-           Rx            12/12    12/29    15/41      121
Candice-        55            10/17    11/30    17/42      127
Wes-             Rx            10/25    13/55    17/80       200*
T-                  85            12/18    18/26    20/33      127

Great workout everybody! This was twelve minutes of love that left most of us on floor-lock for a while. Bonus points for staying on your feet at the end. Another CrossFit time warp that was, as usual, very potent. Most EP's will agree that it's very difficult, even for well conditioned athletes, to maintain high intensity work for much more than twelve minutes.

So, for the skeptics, you'll just have to trust us. Twelve minutes was plenty.

We talked about a few things we wanted to see while Snatching- thanks for hitting those targets, and thanks for your hard work. One or two people in the gym really putting out monster efforts helps push everyone else on to higher levels of work, and it's beautiful to be there when it happens.

Thanks for another great day at CFSF.

Movement = Life.

Friday, August 22, 2014


This one hurt. In more ways than one. And it looked so benign on the board....

20:00 AMRAP
10 Burpee pull-overs (*sub)
30 Squats
1:00 Handstand hold

Eric- Rx  3 + 15
Joan- 3*
Paul- Rx  3 + 1
Carrie- 3 + 10*
Dustin- 2 + :10*
Todd McK- 3 + 30*
Paige- 3*
Tammy- 3*
Russell- 3*
JJ- 3*
Teresa- 3 + 7*
Jeremy- 2 + 40*
Holley- 1 + :40*
Megan- Rx  2 + 2
Sharon- 2 +30*
Juan- 3 + 10*
Caitlin- Rx  3 + :30
T- Rx  2 + 8

Great job everybody! This was a pretty high skill workout, both the Burpee pull-overs, or Skin the cat on the bar, and the Handstand holds require huge levels of the two things we hear about most: positioning, and stability. These can be wrapped into a nice package called organization- NOT what happens to a guy when he flips over the bar backward organization, but the kind of organization that keeps us dialed in AND locked on, or in total control of our body.

This is easier said than done, and can only improve with consistency in training. Stay neat and clean, when you are fresh, and when you are MOST fatigued. Don't succumb to bad form, ever. This is the path to success, don't sell yourself short, and ALWAYS respect the movement.

There were two subs for the Burpee pull-over: One was a Burpee pull-up with a rollback, the other a Burpee skin the cat on the rings. There was no sub for the Handstand hold- good job going upside down everybody. If you are still uncomfortable while inverted, practice more. Embrace the suck. Inversion is actually one of the more manageable things we do at CFSF.

Russell, Joan, and Paige

Friday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for skills, mobility, or a missed wod. Take care of your business.

Things look funny upside down....
Thanks for another great day at CFSF. Saturday is next. Be ready!


Thursday, August 21, 2014


Strength was a welcomed sight. Thanks CFHQ!

Split jerk 1-1-1-1-1-1-1

Teresa- 135
Paige- 75
Juan- 130
Dustin- 215
Todd McK- 120
Joan- 65
Paul- 195
Carrie- 75
Emilee- 110
Russell- 240
JJ- 110
Eric- 225
Jeremy- 155
Sharon- 105
Megan- 145
Caitlin- 100
Tommy- 165
T- 185

Push jerk 3-3-3-3-3
Alan- 85

Push press 3-3-3-3-3
Alex- 95
Caroline- 60

Great job everyone. We have some seriously strong people at CFSF: Russell, Megan, Eric, and Teresa- monster lifts! Nice lift Mighty Atom- BW OH! Strong stuff.

Nice job puppies. More feathers in the quiver. Alan- great work and attention to detail. THANKS! Caroline, Alex- thank you both for your hard work. Push jerk is next.

For everyone else living in the median- good job. You are the mortar that holds everything together at CFSF. Not the first, not the last; always finishing, always putting out 100% effort. We know who you are, and we appreciate you very much!

We talked about the dip: knees forward, weight on heels, no chasing the knees... We talked about the final overhead position- ACTIVE. We also talked about the importance of retracting the C-spine upon launch, and protracting C-spine on finish (head through the window). Good job hitting those targets.

We also put a big emphasis on an extra tight, fully braced core. This one lift both ties together and reinforces the need for solid positioning and stability. Lose one and the lift is done.

The Savage Race is coming up- September, 27th, in Georgia. This is a great event with the same obstacles and less distance than the TM. We have a team from CFSF already together. If you are interested check in with Paul for details.

Yes. You read correctly. Although some of us are still cold from the TM in 2012, we are going again. May 2015 also in Georgia, and yes, we have a team together already.

Team- CFSF
PW- Burpee

Thanks for another great day at CFSF. Thanks for your super strong efforts. Thanks for choosing CFSF.

We have been looking at the Sugar WOD app as a substitute for Trackmypr. Still working out details. The BTWB portion of the Sugar app is NOT free, so we may not use it. Until then, Trackmypr is a web-based platform that can support smart phones, and is completely free, so use it!

Quitting is easy. Anyone can do it.

Wednesday, August 20, 2014


'Elizabeth' is potent, short, and sweet. At prescription, potentially deadly.

21-15-9 reps:
135 pound Clean
Ring dips (*band assist)

Eric- 135 PC  8:44
Paul- 95  11:47
Tammy- 75*  9:00
Megan- 75 PC*  8:20
Carrie- 45*  11:03
Joan- 20*  10:57
Juan- 65  11:30
Todd McK- 75  14:28
Paige- 25*  13:36
Casey- Rx  14:08
Teresa- 95*  10:14
Todd- 135 PC  6:11
Stephen- 95 PC  8:58
Russell- 135 PC  4:59
Jeremy- 75 PC*  7:46
Sharon- 55 PC*  8:29
Holley- 45 PC*  6:54
Caitlin- 65 PC*  5:55
Alan-  95 PC*  9:34
Tommy- 95 PC*  9:24
T- 95  9:18

Great job everyone. Really great job if you chose the more difficult path and went with the Clean. We have learned to give slack with this debate and leave it up to the athlete as to which they choose:  Full squat clean, or Power clean.

The Full squat clean is prescribed because it is a generally better movement than the Power clean. Not only is it more total work, there are greater requirements for coordination, accuracy, agility, and balance. The ability to explosively open then immediately close the hip both requires and develops tremendous athletic ability.

This is why we train.

Ok guys. It's official. Tough Mudder. May 2015 Atlanta. We are going Saturday, May 2 at 9:00.

Team- CFSF
PW- Burpees

This TM is actually going to be in Fairburn, GA which is on the west side of Atlanta, just outside of Douglasville.

Big THANKS to Sharon and Teresa, and thanks for another great day at CFSF.

Rest later.

Monday, August 18, 2014


10k run + 91 degrees + high humidity, at noon = I feel queasy.... Or, WFYU

10k run
Casey- 1:10
Paul- 50:51

5k run
Jill- 48:20
Joan- 38:00
Todd- 32:00
Cayden- 34:00
Todd McK- 32:00
T- 33:30

Carrie- 4.4 mi  53:11
Juan- 4.0 mi  46:20

Nice runs everyone. Good job just showing up for this one- we knew it could get ugly, and it did. Sometimes you're the nail, sometimes the hammer. We were hammered today.

Good job Casey, and Paul. You guys kept going, and in Paul's case kept going for another 3 miles! Do more, be more- personified.

Monday is a rest day. Open gym 5:15-6:15. Use your extra time wisely and get some love. ICE, massage, any mobility, or flexibility training you can think of (and there's a lot to choose from)- ANYTHING that feels good, and helps you recover.



Hero workouts are, and intended to be, quite difficult. We struggle in their honor. And it's an honor to do so. These Heroes have paid the ultimate price- for their love of our Country, and for us. Another part of CrossFit that separates us... We celebrate them. Thanks CFHQ.

28:00 AMRAP: 
115 pound Overhead squat, 9 reps
15' Legless rope climb, 1 ascent (*3:1 sub)
115 pound Bench press, 12 reps
                      OHS    RC    BP    Total
Joan-               15        *      45       9
Russell- Rx  8
JJ-                   45        Y      65        7
Todd McK-    45         Y     75    8 + 19 
Tommy-          65        Y      95    7 + 10
Caitlin-            35        *       55    9 + 11
Juan-               65        *     115    9 + 14
T-                   75        Y     115      10

Great workout everyone- second verse just like the first- Good job going Rx'd Russell! The only Legless rope climbs too. We won't split hairs on seated or not. 

This workout is named in honor of U.S. Army Staff Sergeant Jeremy Border, assigned to the 1st Battalion, 1st Special Forces Group (Airborne) who was killed on September 1, 2012, in Batur Village, Afghanistan.

This is the same group many of our Special friends are from.

Thanks for another great day at CFSF. Good prioritization on a beautiful Saturday morning made more beautiful by a super fun workout.



A 'Double Ladder'. Does that mean we jumped off instead of climbing back down? Either way, this was a great workout. Thanks CFHQ!

165 pound Cleans, 1:00 minute
3:00 minutes rest
185 pound Cleans, 1:00 minute
3:00 minutes rest
205 pound Cleans, 1:00 minute
Repeat cycle

                                            1             2             Total
Russell- Rx                      10-7-5      9-6-4          650
JJ- 65/75/95                    9-5-0        7-6-1          263
Juan- 65/75/85               11-10-8    11-10-8       283
Eric- 135/155/175          10-6-3       8-4-2          598
Todd- 135-155-175        9-6-3       10-6-3         603
Dustin-115/135/155       10-7-6       10-7-5         450
Joan- 25-30-35             10-10-10   13-10-1       145
Paul- 95-115-135          10-8-6       11-8-6         394
Casey- 135-165-195      9-7-2        10-5-2         530
Todd McK- 65/85/95    12-11-9     11-8-8         304
Teresa- 75-95-115        10-8-5       10-6-4         328
Sharon- 35-45-55           9-8-7                           159
Stephen- 105-115-125    6-6-4        6-5-3          375
Megan- 65-85-105        12-9-5       10-8-5         304
Tammy- 65-75-85         15-12-10   12-9-7         290
Jill- 35-45-55                  9-7-4         9-7-5         176
T- 115-125-135             8-6-5         8-6-5          413

Great workout everyone, and outstanding work Russell- as Rx'd. After considerable debate we decided that once you came off the bar your set was done. We did have a few guys squeeze in a couple of extra reps after the unbroken set. If this was you, extra good job for wanting and getting more.

We used a special formula to distill this workout down to a single number, and it paid to go as heavy as possible today. This ability to quantify everything we do is just another part of CrossFit that separates us from any other programs.

As usual, we talked about a few things we really wanted to see with the Cleans- thanks for hitting those targets. Impatience, and inefficiencies were punished severely, and lowered rep totals substantially.

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

3-2-1 Go!

Thursday, August 14, 2014


This was a fun little twist on 'Cindy' that definitely delivered! Thanks CFHQ.

"Cindy on a Boat"
Ten 2:00 minute rounds:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Row for calories with the remaining time. 1:00 minute rest between rounds:
Calories are counted as a score.

                    1     2     3     4     5     6     7     8     9     10     Tot.
Dustin-         1     3     1     0     0     1     0     0     0      0       6
Paul-           11    8     7     8     6     3     2     2     0      3      50
Carrie-         0     0     0     0     0     5     5     1     4      0      15
Eric-            11   11    6    8      4     3     3     3     3      3      56
Richard-      15   16   14   13   13   10    9     4     7     12    113
Russell-       13   14   12   10    11   7     7     3     5      6      88
Todd McK   6    5     4     0      0     0     0     0     0      0     15
Todd-           5    6     4     4      3     1     0     0     0      0     23
Amanda-      7     4     4     5     4     3      2     0     4      4     38
T-                10   11   10    8    6      4     6     5      5     8     73


3 Pull-ups
6 Push-ups
9 Squats
Row for calories (*sit-ups)

Candice-    13   10   10   10   10    8     6     7     2     7       83
Jeremy-       5     0    11    4     6     6     0     1     0    10      43
Tommy-     12   12   10   10    6     4     3     3     3     6       65
Megan-       9    10    9     9     9     7     2     6     9    10      80
Juan-          14   12   12   12   11   10    9    10   10    0      100
JJ*             21   23   27   27   27   27    0    11   28   27     218
Paige*        12   15   14   15   12   11    5     4     5     8      101
Sharon*      7     8     8     8     3     1     1     1      0    6       43
Caroline*    8    12    9     9    10     6   13    5      0     9      71
Alan*         23   21   24   19   18   17   21   18   14   22     197

Great workout(s) everyone! This was a deceivingly difficult workout, at any scale. The addition of a row, and the urgency of a two-minute cap changed the workout profoundly. Even strong 'Cindy' people had difficulty with this.

This workout punished both the aerobs, and the anaerobs. You had to be solid with PT, which most anaerobs aren't, and solid on the row, which most aerobs aren't... Hence the pounding of both. Beautiful isn't it? Yes.

The mesos had it made today. Good PT, and good rowing meant good numbers. What is a meso? They're the middle of the road people, able to perform both aerobic, and anaerobic work efficiently. Most people are one or the other, more aerobically or anaerobically inclined. More rare are the people that do both well. These are the athletes that dominate events like the CrossFit Games, or Decathlon, where speed and power are needed.

Everyone agreed that the 6th and 7th rounds were the worst, and the numbers justify that statement. A few people went out way too fast and never caught up, while others maintained relatively consistent numbers from the first through the last rounds. We like consistency.

Thursday is an OS rest day. Open gym 5:15-6:15 for a missed wod, mobility, or both. Take care of your business- your're worth the time, and your body will thank you.

Thanks very much for another great day at CFSF. And thanks for your patience Casey!

Citius, altius, fortius.

Wednesday, August 13, 2014


We love new stuff at CFSF. And while this isn't exactly a new exercise, it's the first time we've seen just the Sumo deadlift portion of the Sumo deadlift high pull since we started following the CrossFit main site programming in 2009. All and all, a pretty interesting day at CFSF.

Sumo deadlift 3-3-3-3-3

Russell- 355
JJ- 165
Juan- 235
Eric- 315
Todd McK- 225
Paige- 95
Joan- 120
Tammy- 205
Casey- 335
Teresa- 185
Amanda- 215
Megan- 255
Caroline- 85
Sharon- 135
Candice- 205
Jill- 85
Tommy- 305
T- 255

Great lifts everyone! Monster lifts Russell, and Megan! Fuerte! Clearly, the Sumo deadlift is a favorite right off the bat, and there are several reasons why: the wider stance set-up allows us to get closer to the bar while maintaining proper positioning, which tall guys like, and the distance the bar has to travel is shorter.

If there were any negative criticisms it would be about grip. No knurling on the inside of  the 'O' bars means grip goes quickly. We didn't talk much about this, but did anyone use the "hook grip"? If you can wrap your thumb with your first and second finger, or "hook" it you'll save your grip.

Practice the "hook" grip. If you can't wrap with both fingers, at least wrap the first. The Farmer's carry, Cleans, and Deadlifts are all great opportunities for you to practice.

Great job buttercups, and puppies. You are all killing it! Thanks for those wicked strong efforts. That's good fuel, and the contribution is very much appreciated. Everything starts somewhere, good job getting past the apprehension of the new. It gets better as you go. Just keep going.

Thanks for another really great day at CFSF.

Strength + mobility = durability.

Tuesday, August 12, 2014

Almost there. While tough times and hard work lay ahead, these guys dive right in. Never quit.


This was a very fun, but totally gassing workout that dropped us like lead at the end. Bonus points for just staying on your feet. Thanks CFHQ!

5 rounds:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound Dumbbell hang squat clean, 15 reps
20 Double-unders (*tuck jump)
                                   OHS      DBHSC
Megan- 27:50*             65            20
Todd McK- 29:45        45            20
Paige- 29:02*               25            10
Russell- Rx  21:32
JJ- 19:16                       45           15
Dustin- 26:45                75            25
Paul- 24:56                   65            25
Carrie- 24:34*              35            15
Klare- (3) 13:30            65           15
Todd- 25:08                 95            40
Juan- (4) 20:12             65           25
Richard- 19:30             125          40
Stephen- 28:34           115FS       25
Jeremy- 26:51              15            20
Sharon- (3) 20:05        35            15
Joan- 28:20                  15           10
Mary- (3) 18:15*         45           15
Emilee- (3) 15:59*       45            10
Jill- 25:21*                  15            15
Abby- 19:37                65            20
Caitlin- 18:25*             45           15
Alan- 24:51*             65FS          25
Tommy- 27:13             65            25
Alex- 26:29*             65FS          20
T- 22:10                      95            25
Teresa- 22:05             65            15

Great job everyone! Outstanding workout Russell- at prescription, and fast. That is the goal- fast.

With the high humidity breathing was an issue with a few people. You'll get acclimated to this, and the temperatures before you know it. Just remember the rules... you can take a :10 second rest ANYTIME you need it, but no longer. Whether you're breathing or not...

The secret to success with workouts like this one is being able to go unbroken. Everything, every round. This is where scaling becomes most important. Unless you're a firebreathing CrossFit superstar, you'll spend too much time resting, not enough time going.

Intensity is our friend, and inherently uncomfortable. Nobody likes working under high intensity conditions, understandably. But over time, with consistency in training we become less uncomfortable in these intense situations, and get used to it.

However, if your workout doesn't frighten you a bit you're not training hard enough. Does anyone else pucker up a couple of blocks away while driving to CFSF on heavy days?

Welcome to CFSF Alex, and Caroline. Thanks for your hard work and attention to detail. Crawl, walk, run- in that order and you will succeed. If you succeed, we succeed. Pretty cool, huh? Yes it is.

Go hard-sleep well.

Thanks for another great day at CFSF. Thanks for your fuel, energy, and enthusiasm. You are all awesome!

Every day, every moment- take every opportunity you're given.

Monday, August 11, 2014


Thirty minutes is a long time. Good job holding on tightly to the end. The only way out was through.

30:00 AMRAP
Walking lunges, 12 steps
15 GHD sit-ups ("mix abmat 3:1 20/16)
15 Hip extensions
5 Muscle-ups (*3:3 ^mix)

Todd- 5 + 27*
JJ- 4 + 57*
Russell- Rx  5 + 22
Caitlin- 3 + 44"^
Tommy- 4 + 57"*
Jeremy- 4 + 42"*
T- Rx  5 + 42

Good job everyone. At any scale this was a beast. However, we did have a lot more Muscle-ups, and GHD sit-ups than before. Continue practicing these. In the warm-up, every fifth Pull-up is a Muscle-up. With Abmat sit-ups, perform half on the GHD.

This stretched out like bad Jersey shore taffy. As usual, pace was key, then it's over just as quickly as it began- you're lying there in a pool of sweat, too tired to squirm. Pure bliss. Remember to clean up your sweat angel.

We get a rest until Monday. Be ready.

Thanks for another great day at CFSF.



Row repeats are almost as fun as run repeats, but make no mistake, this dog has teeth and will bite. The first rest period most people stood around, the second rest period people sat down to stretch a bit, by the third most were flat on their backs.

Another great workout. Thanks CFHQ!

4 rounds
500 meter row
3:00 rest between rounds

                    1        2        3        4
Russell-      1:37   1:46   1:54   1:51
JJ-              2:11  2:02    2:02   2:01
Paul-          1:37  1:44    1:50   1:49
Carrie-       1:59  2:05    2:13   2:10
Alli-            2:31   2:31   2:32   2:20
Abby-        2:00   2:08   2:07   2:07
Megan-      2:06   2:06   2:06   2:00
Tommy-     1:52   1:44   1:49   1:48
Casey-       1:42   1:46   1:48   1:47
Dustin-       1:39   1:44   1:51   1:52
Todd-        1:46   1:44   1:48   1:51
Jeremy-      1:46   1:46   1:57   1:56
Sharon-      2:24   2:39   2:30   2:30
Richard-     1:36   1:40   1:42   1:44
Candice-    2:00   2:03   2:12   2:05
T-              1:50   1:52   1:54   1:56

Great workout everyone! The fastest rows of the day belonged to Paul, and Russell at 1:37. The fastest row of the night was Richard who clocked in at 1:36. That's fast rowing guys- good job. The fastest row of the day for the CFSF ladies was Carrie at 1:59. Nice work Carrie, and oh so close Abby, and Candice.

We always talk about consistency before beginning these repeats. The last should be within :05-:10 seconds of the first. Go out too fast and coming home hurts. Efficiency is key, followed closely behind by pace.

Congratulations John and Alli Mitchell, and welcome to the world Norah Jae! The CFSF cribs are waiting for her....

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

Friday, August 8, 2014


We pulled our own weight today, and a little more... This was another great workout. Thanks CFHQ!

3 rounds:
35 pound Dumbbell press, 30 reps
35 pound Weighted pull-ups, 20 reps
35 pound Weighted dips, 10 reps
*band assist
Russell- Rx  25:17             230
JJ- 20/0/0*  22:06
Eric- Rx  24:17                  215
Candice- 20/10/0  24:52
Casey- Rx  30:23               245
Paul- 30/35/35  24:30        217
Megan- 20/0/0*  23:09
Dustin- 30/0/0  22:14
Joan-  1/2  15/0/0*  10:47
Jeremy- 20/0/0*  20:53
Teresa- 20/15/0  23:17
Sharon- 1/2  8/0/0  14:07
Emilee- 10/0/0*  16:35
Caitlin- 10/10/0  17:01
Alan- 20/0/0*  13:01
T- 25  18:18                      205

Great workout everyone! Casey, Eric, Russell- good job Rx'd. Wicked strong Weighted pull-ups Caitlin, Candice, and Teresa. You six athletes would be an unstoppable Tug-of-war team for CFSF.

This workout was a PT lover's dream, even if you detest PT we get enough through our warm-ups to adequately prepare for these workouts. Pull-ups and Dips are a large part of CrossFit and nothing stops cars like girls on bars getting pull-ups.

Very few CFSF buttercups can perform either a single Pull-up, or Dip. One of the really cool things about CrossFit is that within six months of training, these people are killing both. CrossFit works! You just show up and work hard. Add paleo into the equation and you're cooking with gas!

Mighty Atom!

Track what you do.

Check out what Bendy Beth has been up to.

Thanks for another great day at CFSF.

A body in motion stays in motion.

Wednesday, August 6, 2014


CrossFit programming is beyond reproach, creative, and most of all FUN. Even when your workout is as grueling as it's ever been, you have to admit that when it's over you feel GOOD. That's fun. This workout was just that- really fun, and very creative. Loved it. Thanks CFHQ!

10 rounds:
315 pound Deadlift, 3 reps
1 Shuttle run
Max reps Burpees
2:00 rest between rounds
You have one minute to complete the Deadlifts, and Shuttlle run, using the remaining time to perform as many Burpees as possible. Burpees are counted and combined with the Deadlift as a score.

                          DL        B        Total
Megan-             155       98        253
Russell-             315      116       431
JJ-                    145       97        242
Eric-                 250       84        334
Dustin-              225      78        303
Joan-                 75        71        146
Todd McK-      175      101      276
Paige-                65        60       125
Paul-                 215     102       317
Casey-              315      74        389
Todd-               315      79        394
Jeremy-            185       76        261
Sharon-            115       35        150
Jesse-               325     130        455
Caroline-           75        39        114
Stephen-           215      48         263
Caitlin-             115      111        226
Tommy-            225      58         283
Alan-                135       66         201
Quincy-            185       62         247
Alli-                   75        45         120
T-                     225       97        322

Great workout everyone! We all know how CrossFit can bend time, and 2:00 minutes sure went a lot faster toward the end than it did up front. Good job holding on through all ten rounds.

CFSF is smack in the middle of an urban jungle, right beside the hobo highway. Cars, scooters, pedestrians, and an occasional dog have all been targets to avoid ANYTIME we leave our sanctuary. CFSF was a bad parent. We sent our runners right out INTO the street for the Shuttle run, fortunately no near misses, or horn blows even.

The danger was actually inside where the Shuttle runs were a bit more cramped. As long as you watched your line you were ok. However, we did have one impact that resulted in a couple of bloody noses because Jesse was pushing people out of his way.

Great job puppies. Thanks very much for your hard work. Deads were spot on. Good job buttercups too- next time you can work the negative. Then it's on. Crawl, walk, run. Be pleased, not satisfied.

Wednesday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, extra mobility, or skills. Take care of your business- your body will thank you.

Thanks for another great day at CFSF

Constantly varied, functional movements performed at high intensity.


Tuesday, August 5, 2014

6 years ago....

Paleo Tuesday






Some people thrive on unloaded days, while others wait impatiently for strength to pop back up. Which are you?

5 rounds:
500 meter row
50 Squats
30 Back extensions

Todd McK- Rx  32:46
Paige- 43:16
JJ- Rx  25:51
Russell- Rx  28:12
Jeremy- Rx  33:07
Richard- Rx  23:44
Megan- (4) 33:17
Joan- 35:11
Paul- Rx  28:20
Carrie- Rx  35:47
Teresa- Rx  32:20
Caroline- (3) 29:49
Todd- Rx  28:51
Alli- (3) 22:55
Quincy- (3) 24:13
Caitlin- Rx  29:03
Abby- 28:27
Alan- (3) 21:22
Tommy- Rx  33:31
T- Rx  25:55

Great job everyone! We have talked about power over frequency with the rower and today is where it counted. Powerful strokes go a lot farther a lot faster than fast pulls. If you were pulling too fast you were smoked early. Did you keep your row times within :15 seconds of each other? We like that consistency.

The Squats added up. This is where we have to be most careful, after four rounds of Squats, when we're really gassed is when we have to stay dialed in. Missing cues costs fuel. Inefficiency is punished- always. Fifty is a lot. Did you have a plan? 25-15-10 works well. Some just go until they need to rest, which is fine as long as the rest is less than :10 seconds.

The Back extension cue was "bendy". Some people are still having trouble with hip placement. Remember that hips are fixed and we have a dynamic spinal column- one of the few times we surrender the lumbar curve. A lot of people still want to "hinge" from the hip, which is not Back extension. Adjusting the GHD's takes about :05-:10 seconds max. Take the time.

Put these three exercises together and we have a heavy hitter. Good job holding on tightly to the end.

Most of the Cold Water Challenges have been completed. We only have a few more to go. We have to put a time cap on this so we are giving everyone to the end of the month to get it done. Remember that CFSF is matching of the total donations made by our members.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts, and thanks for choosing CFSF.

You say "no". CrossFit says "yes".

Monday, August 4, 2014

Almost there. While tough times and hard work lay ahead, this little guy dives right in.


Fifteen minutes was a perfect length for this workout. Any longer and who knows what could have happened. Thanks for another super fun workout CFHQ.

15:00 AMRAP
50 pound DB Thursters, 10 reps
50 Double-unders (*TJ sub)

Todd McK- 21  3
Paige- 10  2 + 56*
Teresa- 20  3 + 38
Casey- 40  5
Candice- 20  3 + 28
Jeremy- 30  2 + 35
Russell- 40  5 + 15
T- 25  7 + 10

Great job everyone. This workout was all about the Doubles, which use an incredible amount of fuel, and if you aren't dialed in, you'll be wasting a lot of that precious stuff. We have plenty of fast ropes available. Get measured correctly and practice Doubles. As far as the suck factor is concerned,  Tuck jumps rank right up there with Burpees.

How about the Thrusters? When they are the easier part of the workout we're in trouble. Inefficiencies were punished today, and if you forgot any cues you were working harder than you needed to. While we love hard work, and hard workers at CFSF, efficiency dictates we work smarter, not harder.

As we enter into the warmer months, please remember to bring a towel with you to CFSF, and please clean up any sweat, spit, snot,or blood you leave behind with a sanitizing wipe. CFSF thanks you for loving your gym.

"I got 99 problems, but Thrusters aren't one."
-Cory Culp

A truly sick statement. Only a rare few love the Thruster. We love this sickness, and revel in it.

Thanks for another great day at CFSF. Good prioritization.



CrossFit threw the runners a nice bone with some run repeats, and we had some seriously fast runs!

8 rounds:
400 meter run
:90 seconds rest

Richard- 21:29
Abby- 27:17
Todd McK- 24:45
Paige- 27:46
Juan- 24:47
JJ- 23:37
Russell- 23:35
Casey- 26:45
Paul- 22:10
Eric P- 25:27
Caroline- 30:00
Cole- 25:38
Tammy- 27:58
Alli- 28:23
Alan- 26:38

Great workout everyone. One of the things we like to see is with a workout like this one is consistency between the runs. In the past we've put a :10 second buffer in place with penalties for going over- which means all the 400 meter run times should be within :10 seconds of each other. What's the penalty? You guessed it. One Burpee for every second over :10 seconds.

Were your runs consistent?

Big THANKS to Casey, Eric, and Teresa.

Abby,  Casey, JJ, Marissa, and Paige- Congratulations on stepping up and completing the CWC!

Thanks for another great day at CFSF.

Every second counts.

Friday, August 1, 2014


Some people were surprised at how difficult the Hang power snatch turned out to be. The seasoned CFSF vets knew better... This was tough! Loved it. Thanks CFHQ.

Hang power snatch 5-5-5-5-5

Todd McK- 75
Paige- 30
Joan- 25
Eric- 115
Tammy- 55
Anna- 20
Megan- 80
Juan- 75
Paul- 115
Jesse- 185
JJ- 55
Teresa- 81
Russell- 135
Eric P- 65
Todd- 115
Sharon- 55
Caitlin- 55
Tommy- 105
T- 110

Great workout everyone. Nice job Russell- you caught the snipe. Three other guys came within one rep of 135 but didn't get that elusive fifth rep. Outstanding lift Teresa- this was the last chance, a prior fail required a little more mental fortitude, so after getting psyched up a bit, she made the lift. Resolute determination. That's good fuel.

This was a grip destroyer of the first order. Good job holding on through to the end. This workout also showed a lot of people how explosive their hips can be. With a fraction of the range we have from the floor, the Hang power snatch forces us to explode out of the dip, otherwise we miss the lift.

We also talked about pulling under instead of pulling higher. Did anyone practice or use the split stance to receive the bar? You might find it easier to pull under with this stance. This workout was less about how much you moved but how well you moved it.

Good job puppies! All three Press varieties are locked. Now time to dial in and begin to get stronger. Thanks for your hard work and attention to detail. 

Track what you do.

Thanks for another great day at CFSF, and thanks for the super strong fuel that drives all of us.

The community of overachievers.