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Monday, March 31, 2014


A 2k row is an all-out effort. Power beats frequency every time.

2k row

Holley- 10:22
John- 7:28
Todd McK- 9:00
Paige- 10:28
Megan- 8:31
Russell- 7:45
Paul W- 7:20
Abby- 9:21
Caitlin- 10:27
Tommy- 7:50
Juan- 9:11
Jill- 11:10
Casey- 7:37

Good job everybody. Super fast rows Megan, and Paul!

Want to drop serious time off your rows? Check out these threads:

Thanks for another great day at CFSF.

Row faster, I hear banjo music.


'Zimmerman' is a monster workout worthy of monster efforts. Good job going right back into the water after getting pounded the day before.

25:00 AMRAP
11 Chest to bar pull-ups
315 pound Deadlift, 2 reps
10 Handstand push-ups (*sub)

John- Rx  6 + 19
Richard- 275  9
Abby- 155  8 + 4
Matt- 225  8 + 13
Dave- 225  6 + 11
Holley- 95*  8 + 14
Joan- 65*  6 + 15

Great job guys. Good prioritization on a Saturday morning. Nice round total Richard, and good job John- as prescribed. Good Deads Abby!

Big THANKS to Kathryn, and John.

Great job puppies. Jill, Joan, and Juan (the J crew) be consistent, hold on tightly, and you will succeed.

This workout is named in honor of  U.S. Marine Corp First Lieutenant James Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force who was killed on November 2, 2010 in the Helmand province, Afghanistan.

Thanks for another great day at CFSF.

Movement = Life.


The "Open" Games were, as usual, a blast. Classic CrossFit stuff. Congratulations to the CFSF athletes that submitted, and thanks for the super fun workouts CFHQ!

21-18-15-12-9-6-3 reps of:
95/65 pound Thruster
Bar facing burpees

John- Rx  26:08
Richard- 75  21:50
Abby- 45  14:05
Tammy- 45  14:45
Todd McK- 55  22:53
Paige- 15  24:14
Eric- Rx  20:45
Paul M- Rx  24:03
Carrie- 55  23:08
Dustin- 75  23:55
Casey- Rx  24:55
Teresa- Rx  19:15
Kathryn- Rx  21:50
Britt- 65  22:01
Megan- Rx  21:35
John M- 65  29:34
Candice- 45  20:17
Stephen- 75  29:40
Joan- (15) 15  8:05
Sharon- (18) 45  26:39
Matt- 65  17:15
Jill- (15) 15  8:40
Quincy- (18) 65  22:58
Paul- (18) 85  20:05
Russell- Rx  17:45

Great workout everyone. CrossFit found a way to make Burpees suck even more... Add Thrusters. A deadly couplet that delivers serious carnage. We loved it.

Moving through this workout successfully relied on the Thrusters. If you could get them unbroken, even on the bigger sets, the Burpees were much more manageable. This is where scaling counts. 

Scaling allows you to keep going instead of resting every few reps. Rest is the enemy of intensity.

Good job Kathryn and Teresa. 14.1-14.5 booked!


Wicked good paleo chicken recipes available. Ask Sharon.

Thanks for another great day at CFSF.

Better than yesterday.

Friday, March 28, 2014

Thursday, March 27, 2014


Aside from a good chill in the air that provided the 0600 class with an excellent lung burn, the rest of us were fortunate to have great weather to be outside having fun with a few run repeats. Can you think of anything better? Me neither.

If you were booking, this was a 2:1 interval. If you weren't, that rest time gets shorter and shorter. All out.

3 rounds:
800 meter run
2:00 rest
                                    1.        2.        3.
John- 15:11               3:40    3:45    3:46
Megan- 17:03            4:31    4:14    4:18
Dustin- 16:10            3:49     4:10    4:21
Eric- 13:58                3:15    3:20    3:23
Carrie- 15:44            3:51    3:59    3:54
Paul M- 12:42           2:45    2:59    2:58
Kathryn- 16:30          4:01   4:05    4:09
Stephen- 16:24          4:06   4:10    4:08
Sharon- 23:45           6:35    7:38    6:12
Quincy- 16:09           4:00    4:00    4:09
Dave- 15:56              4:06    4:04    3:46
Joan- 18:18              5:08    4:40    4:30
Paul- 18:43               5:02    4:49   4:51
Teresa- 17:29
Candice- 17:27    

Good job and great runs you guys! We have some seriously fast runners with us and they got the chance to shine brightly by blazing the road and burnin' some rubber.  

Aside from how fast you run, we like to see consistency between the runs, each 800 within :03-:10 seconds of each other. Pace is key, go out too fast and the way home feels like it's all uphill. Go out too slowly and you risk finishing with way too much fuel in the tank. 

This is what you learn about yourself over time as you train at CFSF.

Thursday is an OS rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or skills. Mandatory puppy attendance!

Thanks for another great day at CFSF. Huge THANKS to everyone who has stepped up and helped out lately. It's hard to articulate just how special you all are to us.

Constantly varied, functional movements performed at high intensity.

Wednesday, March 26, 2014


'Linda' is Coach Rippetoe's contribution to CrossFit and its a winner. Affectionately referred to as "The Three Bars of Death" this workout actually has the potential to kill people. Good job making it out alive....

10-9-8-7-6-5-4-3-2-1 reps of:
1 1/2 x body weight Deadlift
Body weight Bench press
.75 body weight Clean
                                DL        BP        C
John- 11:39             185       135       95
Paul M- 22:35         270       180      135
Carrie- 16:38          135        65         65
Klare- 13:43            95         65        65
Megan- 15:33         135        75        95
Kathryn- 18:30       135        75        75
Eric- 21:45              270      180       135
Stephen- 31:25        220       95         95
Paul- (8) 27:46        275      225       135
Dave- 28:34            185      135        75
Quincy- (8) 26:53    220      135        95
Shar- (8) 23:28       135        65        55
Todd- 32:17           300       195       155

Great workout everyone. Even better workout if you performed a Full Clean. Good job choosing the more difficult of the two options. Embrace the suck.

Still looking for good paleo recipes? They exist. Ask Sharon if you need any help.

This is why we work so hard.



With the 8:00, and 14:00 AMRAPS we've seen lately, a 20:00 AMRAP seems a bit long. Yes. Crushed. Thanks CFHQ!

20:00 AMRAP
115 pound Push press, 10 reps
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24" box

Kathryn- 75/65/55  11 + 4
Tammy- 65  9
Paul M- 95  9 + 25
Dustin- 95  8 + 20
Megan- 65  10 + 21
Casey- 95  9 + 15
Candice- 65  9 + 10
Stephen- 75  7 + 5
Britt- 75  6 + 10
Jeremy- (10:00) 65  3 + 3
Teresa- 65  9 + 5
Dave- 75  8 + 20
Paul- Rx  6 + 6
Quincy- Rx  5
Joan- (10:00) 35  4 + 2
Jill- (10:00) 35  3 + 9

Great job everybody! This was a long twenty minutes. Nice work Marines. At prescription. Hoof*ckinyah!

Good workout puppies. You are all doing well. Hang tight. Be consistent. Crawl, walk, run. That's a recipe for success.

This workout is named in honor of  Army Staff Sergeant Jack Martin, assigned to the 3rd Battalion, 1st Special Forces Group who was killed by an IED on September 29, 2009 on Jolo Island, Philippenes.

Thanks for the super strong efforts. Worthy of a Hero.

Success is earned. Not purchased.


Every dog has his day, and that wasn't too long of a wait at all... The anaerobs finally got their turn with a pure strength workout.

Push jerk  5-5-3-3-3-1-1-1-1-1 

Jeremy- 75
Todd- 220
Teresa- 120
Candice- 170
Casey- 185
Paul- 235*

Great lifts everyone. Monster lift, and excellent PR* Paul! You were the hammer today, and got some good payback.

Strength AND conditioning. That's what sets CrossFit aside from any other programs. It's fun too.

Train hard. Sleep well.


Any time there's a 3-2-1 in the date watch out! This was no different. 14.4 delivered. Great workout. Thanks CFHQ!

14 minute AMRepARAP
60 calorie row
50 Toes to bar
40 Wall ball shots, 20/16
30 Cleans, 135/95
20 Muscle-ups

Paul M- Rx  178
Carrie- Rx  148
Abby- Rx  166
Casey- Rx  178
Dustin- Rx  156
Tommy- Rx  135
Jeremy- 1/2  96
Stephen- Rx  160
Megan- Rx  160
Todd- Rx  180
Jill- 35  98
Quincy- 115  115
Joan- 100
Teresa- Rx  166
Kathryn- Rx  154

Great job everyone. That's a monster workout and you all killed it! Abby, Teresa, Todd- outstanding.

Rest later.


The runners were thrown a nice bone today. Enjoy.

5k run

Richard- 26:15
Russell- 27:42
Paul M- 21:25
Casey- 28:25
Candice- 25:53
Todd McK- 25:55
Megan- 29:58
Kathryn- 28:56
Jeremy- 26:24
Caitlin- 29:49
Joan- 46:28
Paul- 34:44

Great runs guys and gals. Super fast finish Paul Moore! That may be a CFSF record.

A 5k run is the upper limit of what we can do well without even training for it. If you want to run any further than a 5k you'll have to train for it by running. What's our specialty? That's right. We don't specialize.

Another beautiful part of CrossFit is that we are pretty good at many tasks, not very good at any one task. We train across broad domains, and are ready for just about anything. Remember GPP?

We haven't talked about POSE running lately; here's a great article to check out:

Good job CFSF anaerobs. You'll get your day soon enough. Standby.


Wednesday, March 19, 2014


Apparently, 'Fran' has an older, meaner brother named 'Daniel'. Terrific workout, and serious gut check. Thanks CFHQ!

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups 

Russell- Rx  17:56
Todd McK- 55  25:12
Casey- Rx  22:42
Tammy- 55  24:02
Richard- Rx  18:44
Abby- 55  17:20
Paul M- Rx  22:57
Eric- Rx  19:00
Kevin- 65  28:25
John M- 65  24:25
Todd- Rx  19:54
Ryan- Rx  17:15
T- 75  22:50


25 Pull-ups
400 meter run
21 Thrusters
800 meter run
21 Thrusters
400 meter run
25 Pull-ups

Paul- 65  25:44
Caitlin- 45  15:48
Tommy- 65  22:33
Quincy- 75  26:16
Shar- 1/2 55  17:11
Paige- 35  19:56
Jeremy- 40  20:36

Great job everyone. This was a heavy workout, at any scale. Good job holding on, and finishing strong. We had a bunch of monster efforts helping to provide good fuel and motivation for everybody. Thanks for those efforts! Most needed, and appreciated on Hero days.

This workout is named in honor of U.S. Army Sergeant 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on June 8, 2006.

Wednesday is a rest day. Open gym 5:15-6:15. Cruise in for anything. Use your extra time wisely and do something that feels good and helps you recover. 

"I'm not going to kid you. That last 400 really sucks."

Embrace the suck. 

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

Do it again.

Tuesday, March 18, 2014


'Arnie' sounds kinda funny, but he'll kick your ass. Great workout. Thanks CFHQ!

With a single 2 pood kettlebell:
21 TGU, R arm
50 Swings
21 OHS, L arm
50 Swings
21 OHS, R arm
50 Swings
21 TGU, L arm

John- 35  19:24
Jose- 35  23:49
Kathryn- 20  22:50
Russell- 35  20:02
Todd McK- 20  29:37
Megan- 20  25:22
Paul M- 35/25  29:59
Anna- 35  24:38
Paul- 35/20  26:35
T- 35  22:00


14 TGU
21 unloaded OHS
40 Swings

Quincy- 35  28:49
Caitlin- 18  20:03
Tommy- 20/35  20:55

Good workout everyone, and nice job scaling. Almost unimaginable at Rx.... Beast mode only. This workout taxed our shoulders and core, and after 250 Burpees our tickets for the pain train were punched. All aboard!

The Indian Overhead Tabata came to mind mid way through the last TGU's, as the need for a solid active shoulder was tested. Very few drills we do test that more than the Indian Overhead. Inability to stay active could be disastrous.

This workout is named in honor of  Los Angeles Fire Fighter Specialist Arnaldo Quinones, who was killed August 30, 2009 while conducting fire suppression activities outside the city of Palmdale, California.

Thanks for another great day at CFSF.


Monday, March 17, 2014

Welcome to the Muscle-up club Abby!

Good job getting a flip signature Megan!


On the inside label of a CrossFit shirt we found a workout called "Green beer and Burpees". It looked super fun, so we did it the following St. Patrick's Day and had a blast. That was 2009.

We have done it each St. Patrick's Day since then and it has since morphed into "Beer, Burgers, and Burpees". 

100 Burpees
Drink 2 beers, eat 2 burgers
75 Burpees
Drink 2 beers, eat 2 burgers
50 Burpees
Drink 2 beers, eat 2 burgers
25 Burpees
Drink 2 beer, eat 2 burgers

No seafood today. Good job everyone. Some got this beast Rx'd, some went sans food and beverage. The Burpees were the only mandatory component. Either way, THANKS for making it such a fun time.

Of all the thousands of CrossFit boxes all over the world, guaranteed, we were the only box doing what we did. 



14.3 turned out to be as tough, and creative as we thought it would be. Thanks CFHQ!

8:00 AMRepAP
135/95 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box
185/135 pound Deadlift, 15 reps
15 Box jumps
225/155 pound Deadlift, 20 reps
15 Box jumps
275/285 pound Deadlift, 25 reps
15 Box jumps
315/205 pound Deadlift, 30 reps
15 Box jumps
365/225 pound Deadlift, 35 reps
15 Box jumps

John- Rx  101
Jose- 41
Kevin- 99
Quincy- Rx  54
Todd McK- 95-115-125-135  91
Paige- 45-65  55
Eric- Rx  105
Abby- Rx  99
Casey- Rx  105
Teresa- Rx  74
Kathryn- Rx  91
Russell- Rx  106
Dave- 135-185-185  89
Sharon- 95-135-155  66
Paul- Rx  91
T- 135-175-195-215  96
Richard- Rx  109
Todd- Rx  100
Megan- Rx  103

Great job everyone. As usual. This was a very tricky workout. Both exercises drink copious amounts of fuel, and require quite a bit of focus to stay dialed in and organized.

Which of the two exercises in this sweet little couplet gave you the most difficulty? Night crews agreed that the Box jumps beat the Deadlifts by a narrow margin.

This was also a nice reward for the CFSF anaerobs, who have gotten pounded over the last few sessions. Good job getting a little payback. Sometimes you're the hammer, sometimes you're the nail.

Which one were you?

Track what you do. Don't rely solely on the blog.

Thanks for the wicked good blonde brownie recipe Tammy. Yummy, and paleo friendly. Copies on the table. Also found good recipes for "Root mash", and "Meatloaf". Ask Sharon if you're interested.

That's dinner and dessert, both paleo, and delicious.

Thanks for another great day at CFSF.

Citius, altius, fortius.

Friday, March 14, 2014

Impressive strength and flexibility gained through Yoga poses. Nice work Megan!


The runners were thrown a bone today with a nice run sprint that leaves the door wide open for anything.

1  mile run

Abby- 7:24
John- 7:31
Dustin- 8:27
Richard- 6:30
Kathryn- 8:45
Eric- 7:25
Tammy- 10:16
Kevin- 9:13
Teresa- 8:22
Russell- 7:14
Megan- 9:16
Paul- 10:14
Quincy- 8:35
Caitlin- 8:16
Todd McK- 7:20
Dave- 8:03
Tommy- 8:14

Nice runs everyone. Super fast finishes Richard, and Abby. Caroline has the genetic makeup to become a total mutant. Be careful, and don't get her mad!

Good job hanging tough CFSF pure anaerobs: Megan, Paul, and Tammy. Kevin- how heavy was that ruck sack, and how much faster would you have been without it? Good job.

Those are all good finish times considering we don't really do a lot of running outside the warm up, or what pops up in the wods. The fastest mile time ever recorded belongs to Hicham El Guerrouj, of Morocco. He ran it in 3:43:13. The women's record is 4:12:56, set by Svetlana Masterkova, of Russia.

What do you think would happen to either of these athletes if we brought them into CFSF and ran them through 'Fran'? It might not be as ugly as you think. These athletes are sprinters, 'Fran' is a sprint. What would crush them would be a workout like 'Murph'.

We work across broad domains so that we are prepared for both short, and longer efforts. Our specialty? Not specializing at all.

 Good job puppies. Thanks for your hard work. Crawl, walk, run.



Thanks for another great day at CFSF. Thanks for the monster efforts- you are all awesome.

Movement = Life

Thursday, March 13, 2014


Strength was a welcomed sight, and there were some monster lifts. We cashed out with a max set of Presses at 95/65 just for kicks. Good stuff.

Push press  5-5-3-3-3-1-1-1-1-1

John- 225
Jose- 145
Todd McK- 120   1
Paige- 70  
Russell- 225   18
Megan- 135   16
Dustin- 195   15
Abby- 110  
Kathryn- 105   7
Casey- 205
Paul M- 175
Carrie- 85
Teresa- 125   11
Holley- 75  
Richard- 185
Tammy- 105   6
Cole- 145   10
Sharon- 100   3
Britt- 145   1
Dave- 165   12
Paul- 225   24
Quincy- 165   12
Caitlin- 75   1
Tommy- 160*   12
Mary- 115   7
Todd- 215   16
Candice- 105   10
T- 175   8

Great workout everyone. John, Paul, Russell- you guys are beasts! Megan, Teresa- you aren't far behind. Nice PR* Tommy.

We talked about efficiency, and went over a few cues talking about what we needed to see and what we needed to avoid. Good job hitting ALL those targets.

It's on. April 5, 5:00 pm, downtown Anniston. CFSF has been invited to a throw down between all the local CrossFit boxes. We have room for 6-8 people on our team, and we need you to sign up soon. Here's the workout:

1k run
10 Snatches, 95/65
20 Box jumps, 24"/20"
30 Hand release push-ups
1k run
100 meter Farmer's carry, 53/44

This competition will be held on the Criterion race stage, and looks like a super fun, and fast workout. Even if you aren't competing, please come out and support Team CFSF.

Team members will be rewarded. Competition winners will receive $50.00, and three months dues at CFSF.

We're going to have a good time.

Thanks for another great day at CFSF.

"That's Kenny Rogers!"

Tuesday, March 11, 2014

A throwback from 2010

Tuesday, June 22 ‘RJ’

So I wrote another few chapters in the book of pain last night, and ran out of YBF.  We are tough athletes, all of us.  However, that rope is a little tougher.  We are going to have to keep getting skin, blood, and chalk on that thing to soften it up.

5 rounds
800m run
15 foot rope climb, 5 ascents
50 push-ups

Eric- (4) 50:30
Dustin- (4) 51:49
Bart- (4) 50:40
Alice Ann- (3) 34:13
Todd- 57:19
Tammy- (3) 34:39
Brandi- (3) 36:06
Scott- 53:59
Teresa- (3) 36:45
Sharon- (3) 40:07
Joey- 1:06:39
Casey- 1:06:41
Emilee- 1:04:05
T- 55:40

This was one of the longest, most difficult sessions we’ve seen.  Time was a huge factor at lunch, we ran out of it… Maybe some Saturday we can get this one again and have time for everyone to finish.

Yeah, there was some discomfort, a few rope burns, and blisters, and a twisted ankle, but the euphoria  experienced when I got done with this one was worth every moment that dragged on.  Heavy volume and heavy intensity… 

Usually we have one or the other, we got a two for one discount.

Wednesday looks like a good one.  Never been relieved to see thrusters before- that’s a new one.  GREAT JOB EVERYBODY!  Whether you finished this session or not, whether you scaled it, or ran it as prescribed-  HOOF*CKINYAH!

Not sure whether of not a good kick to the nuts would have helped anyway.

  • Posted by T in 15:21:15COMMENTS

7 Responses to “Tuesday, June 22 ‘RJ’”

  1. Madman says:
    Great job everybody… Couldn’t have done this without the support of the night crew. Gracias!
  2. Burly Girl says:
    Denada. And I agree, without the running buddies, wouldn’t have made it thru. I still maintain that the best part of the day was being FINISHED. You guys (and gals!!) rock.
  3. tadpole says:
    Hey everyone! That looked like a monster session. I know all
    about the rope climbs. We will do an LSD run or 3/4 mile
    sprints, all with 30ft rope climbs and pullups, dips, pushups,.
    It’s fun. I still try to keep up with you guys. I’ll do a cf
    WOD everyday when we get done with our workouts. Great job!
    keep up the hard work. I’ll be BUD/s bound August 14th
  4. Teresa says:
    tadpole, youre crazy in case you didnt already know that! miss your fire! have fun and be safe come visit if/when you can!
  5. Madman says:
    Good hearing from ya Corey!
    Sounds like you’re kicking ass where you’re at; that comes as no surprise considering how much you tore it up at CFSF… Take care man, hope we see you soon!
  6. Shar says:
    Hey tadpole,
    It was awesome hearing from you and glad to read you are
    still a mutant doing a workout after you workout. I ditto
    Teresa’s remark too, we do miss your fire at CFSF. You
    keep up the good work. Good luck with BUD/s not that
    you need it. Take care!
  7. T says:
    Thanks for checking in Tadpole.
    Great to hear you’re kicking ass.
    Knew you would. Keep the fire…


This was a good one. A long ride on the pain train. Just keep moving, chip away.

5 rounds:
800 meter run
15' Rope climb, 5 ascents (*sub)
50 Push-ups (^med ball)

John- (3) 28:06
Jose- (3) 31:01
Russell- Rx  50:54
Megan- 61:51^
Todd McK- (3) 38:09*
Paige- (3) 42:23*^
Eric- Rx  46:10
Dustin- (3) 44:08*
Richard- 40:50*
Paul M- Rx  44:24
John M- 51:44*
Britt- Rx  74:48
Quincy- (3) 39:25*
Paul- (3) 42:16*
Caitlin- (3) 31:11*
Tommy- (3) 36:01*
Ryan- Rx  47:13
T- Rx  49:10

There is no better motivation to work hard than a hero workout. We worked hard, those runs stretched out. Good job everyone, and thanks CFHQ for a monster workout!

There were some fast finishes, and there were some that bordered on cruel and unusual punishment. Either way, THANKS for the super strong efforts and fuel required to finish this.

'RJ' was a fitting finish to a pretty tough training cycle. Tuesday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover.

Open gym 5:15-6:15. Drop in for skills. or a missed wod, mobility-flexibility, or because there's nowhere you'd rather be than CFSF. We understand.

This workout is named in honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J. Cottle, who was killed in Afghanistan March 24, 2010.

Thanks for choosing CFSF.


Monday, March 10, 2014


Full Cleans drink copious amounts of fuel. Add Paralette HSPU's and we are moving into the monster category. This was another powerfully potent couplet that stretched out way too long.

185 pound Squat clean, 1-10 reps
Paralette Handstand push-ups, 10-1 reps (*reg^prog)

John- Rx  48:06
Holley- 45  22:23^
Russell- Rx  41:11
Todd- 155 47:11
Caitlin- 45  16:19*
Tommy- 75  20:34^
Stephen- 95  22:33^
Casey- 135  21:52*

Great workout and even better prioritization on a beautiful Sunday afternoon.

Good job hanging tough. This bordered on cruel and unusual punishment for a few of us.


Thanks for another great day at CFSF.



This was a deceivingly difficult, yet beautifully simple workout. Thanks CFHQ!

Every three minutes:
Min. 0-3
2 rounds:
10 Overhead squats
10 Chest to bar pull-ups
Min. 3-6
2 rounds:
12 Overhead squats
12 Chest to bar pull-ups
Min. 6-9
14 Overhead squats
14 Chest to bar pull-ups
Min. 9-12
16 Overhead squats
16 Chest to bar pull-ups
Continue until reps cannot be completed in allotted time. Reps are totaled for a score.
Men 95 pounds
Women 65 pounds

John- Rx  85
Holley- 15  86
Russell- Rx  86
Megan- 45  61
Teresa- Rx  76
Jesse- Rx  127
Dave- 75  26
Tommy- 45  76
Caitlin- 35  40
Kathryn- Rx  33

Good job everyone. Bonus points for just staying on your feet after this gem.

Nice work puppies. Airsquats; LOCKED. One down.


Thanks for another great day at CFSF.

Constantly varied, functional exercise performed at high intensity.

Friday, March 7, 2014


The only thing that can make wet and cold worse is sand. Not sure whether to congratulate or question the judgment of the our hard core athletes that decided to get wet with the wod

Five rounds:
800 meter run
25 Burpees

John- (1000m row) 32:31
Todd McK- 34:19
Eric- 30:51
Paul M- 29:03
Casey- 37:26
Ryan- 29:40

"At least there's no mud or obstacles..."
-Eric Heath

There is that. You guys are all Tough Savage Barbarians though, nothing stops you. Good job getting a tough workout in tough conditions.

The lunch crew had options. Some made up missed wods, some got extra mobility. The night crews had fewer options. They got the mobility, but they also got a few rounds of the 'Modular' interval workout before taking on 'Randy' or 'Grace'.

75 Power snatches, 75 pounds

Russell- Rx  9:12
Dustin- Rx  10:38
Paul- Rx  7:59
Quincy- Rx  11:16
T- 65  7:50

135 pound Clean & jerk, 30 reps

Caitlin- 65  7:30
Sharon- 65  7:04
Tommy- 95  10:30

Good job everyone. Thanks for your rigid flexibility.

Good job puppies. The 1:1 ratio of work to rest in the 'Modular' workout is no joke. Even though you had some fun activities to choose from, that's thirty minutes of love- ensuring that good lung burn.

Friday is a rest day. Open gym 5:15-6:15. Mandatory puppy attendance.

Thanks for another great day at CFSF.

"There's YBF falling from the sky..."
-Abby Turner

Thursday, March 6, 2014


This was another super fun workout. Thanks CFHQ!

Three rounds:
15' Rope climb, 5 ascents (*sub**mix)
25 Ring dips (^prog^^mix)
100 Airsquats

Richard- 23:41^^
Mary- 31:24^
Russell- Rx  24:43
Paige- (2)  23:41*^
Todd McK- Rx  38:58
Eric- Rx  22:46
Paul M- Rx  22:10
Carrie- 26:29*^
John- 20:00**^^
Byron- Rx  25:14
Tommy- 20:03*^
Caitlin- 21:40*^
Tammy- 31:40^
Cole- 30:35*^
Paul- (1/2 rep) 20:43*^
Quincy- (1/2 rep) 20:48*^
Stephen- (1/2 rep) 13:25
Abby- 26:59^
T- Rx  25:32

Great job everyone. Way to hang tight through a heavy volume session. That's a lot of Airsquats, at any scale.  Did you stay locked on?

Good job on the Rope climbs. Everybody has learned the brake, and both climbing styles. Next time there are Rope climbs in the wod, you guys are climbing!

Nice work also on the Ring dips. Dips are difficult enough, throw in multi-planar movement and we're grooving. We took Bar dips, Paralette dips, and a few negatives. Everything counts.

The donations have started rolling in for the new C2. We'd like to have everything ready to go by 140403.

Keep tracking!

Thanks for another great day at CFSF.


Wednesday, March 5, 2014


Bad days usually result in great workouts. This was a bad day. Big THANKS to my CFSF buds.

Five rounds:
1000 meter row ("800 meter run)
Hip extension, 30 reps (^Superman)
30 GHD sit-ups (*abmat 20/16 1:1)

Maranda- (2) 17:44^*
Kortnei- (2) 18:33^*
Kathryn- 39:56"
Russell- Rx  36:46
Megan- Rx  41:05
Todd McK- 37:45"*
Paige- 41:40"^*
Tammy- (3) 24:45
Joan- 42:40"^*
Dustin- 38:30^*
Paul M- Rx  38:25
Mary- 41:40"^*
Paul- 37:49*
Todd- Rx  38:44
Byron- 40:10"
Ryan- 38:30
Sharon- (3) 28:27"^*
Quincy- (3) 23:48*
T- Rx  38:53
Teresa- Rx  39:53
Abby- Rx  36:28
Carrie- (2) 16:14
Megan- Rx  33:19

Nice workout everyone. Thanks for your patience, and rigid flexibility. We're on it. Launch date: 140403

Did you remember power versus frequency while you were rowing? We talked about keeping the row times within :05-:10 seconds of each other every round. Did you? If so, good job. If not, work on pacing. Kathryn has a great row workout right in front of the rowers. Try it.

We had some sub 4:00 rows from a few people. Outstanding. That's power, and efficiency combining to go fast!

We have talked about the perils of improper form and positioning on the GHD's. Say yes. Did EVERYONE remember that positioning for GHD Hip extension and GHD Sit-ups is different? Remember, you said yes already.

How about that super strong quad contraction on the positive phase of the GHD Sit-up. Got it right? Right.

Another good link to check out.

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


Tuesday, March 4, 2014


The 0600 class will be canceled Wednesday.

We have talked about this in the past, but never followed up on it. We are now. We are going to start a C2 Rower fund. If 25 of us contribute $20.00 CFSF will match it and we can purchase a new rower.

The Savage Race is coming up next month, we have a few people going. Join them and have the time of your life. This is like a Tough Mudder, so you CFSF Tough Mudders step up. Check in with Paul M. for details.

We have a new litter of puppies at CFSF. Keep your eye on them and help them along. Kortnei, Klare, Jill, and Joan, we are glad you are with us. Crawl, walk, run, in that order, and you will succeed.

The BBB v.6 is approaching. Sign up if you are doing it. Sign up sheet is on the table at CFSF. Sunday, March 16, 12:30. Remember the only thing mandatory will be the Burpees. Everything else is voluntary.

Thanks for choosing CFSF.

Monday, March 3, 2014


A little diddy about Jack and Diane, two American kids doing the best they can. Jack was gonna be a rock 'n roll star until Diane killed him in the back of his car.

21, 15, 9 reps:
225 pound Deadlift
Handstand push-ups
Holley- 65  5:54
Todd McK- 115  5:52         5:20
Paige- 55  5:43
Abby- Rx  6:52                   7:00
Richard- Rx  4:35
Teresa- 135  10:26              7:32
Caitlin- 105  7:13
Tommy- 185  11:35

Good job everybody. Nice Handstands, and Deads. Most are getting comfortable upside down. If you're not, get some inversion time. Remember hollow positioning.

"The Deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise."
-Coach Glassman

Interesting article. Check it out.

Monday is a rest day. Open gym 5:15-6:15 for a missed wod, or mobility, or to just haze the FNG's. OK- just kidding. No hazing.

Use your extra time wisely. Do something that feels good and helps you recover.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.


Affectionately known as the "F" word at CFSF, 'Fran' eats hearts for breakfast, lungs for lunch, and a muscle smoothie for dinner. She showed up hungry, and ate well.

We put up a really good fight, and gave her what 'fer.

21, 15, 9 reps:
95 pound Thruster
Pull-ups (*prog)
Paul- 95*  8:34
Paul M- 75  5:54
Matt- 75  7:21
Abby- 55  5:12            4:58
Richard- 75  4:25         4:50
Klare- 35*  5:24
Todd McK- 45  6:24   6:20
Paige- 15*  6:18
Quincy- 75*  10:05     11:38    
Russell- Rx  3:17          4:16
Kathryn- 55  7:06         7:06
Dave- 75  8:23             7:09

Great job everyone. Monster time Russell. You took one minute off last run. In CrossFit time that is big. HooF*ckinyah! and THANKS for the fuel.

What's the fastest 'Fran' time you've ever seen? We watched Miko Salo complete it unbroken in 2:14. Craazy fast. If you aren't Miko, scaling is key. The only way to have a fast time is to scale wisely. Otherwise, intensity is lost.

We need intensity. Embrace it.

 Thanks for another great day at CFSF.

Rest later.


It's on! 14.1 was a great kickoff to the road toward the Games. We had two submissions: Kathryn and Teresa. Great job you two!

10:00 AMReP
30 Double-unders
75 pound Power snatch, 15 reps

Kathryn- Rx  165
Teresa- Rx  129
Paul M- Rx 165
Russell- Rx  128
Eric- Rx  172
Todd McK- 65  82
Abby- Rx  138
Casey- Rx  201
Richard- Rx  270
Britt- Rx  101
Sharon- 35  108
Ryan- Rx  90
T- Rx  165

Good workout everyone. Monster point totals Abby, Richard, and Casey. Good job. Eric- a 99 point increase from 2011 when this first popped up. Better, faster, stronger.

Since there was no sub for the Doubles in the wod, we ended up with a few people doing 'Annie', which allowed them to get some good Doubles practice. Get a rope and practice anytime you get a chance. Hollow. NOT extended.

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