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Monday, June 30, 2014

CFSF will be CLOSED July 4th, 5th, and 6th. We resume normal schedule July 7th with Day 2.

Also, keep Saturday, September 27th open for the third annual John Fenn Burpee Mile. 10:00 am start time with refreshments afterward. 


Does the nail know what's about to happen? Good job showing up guys. You knew what you were in for.

5 rounds:
15 foot Rope climb, 5 ascents (*sub)
225 pound Front squat, 5 reps
400 meter run carrying a 45 pound plate

Kathryn- (3) 65  25:17
Jeremy- (3) 75  27:54
Russell- 185  45:30
JJ-  24:20*
Juan- (3) 21:24*
Todd- (3) 185  30:25

Good job everyone. This was a good one. A monster workout worthy of a Hero.

What was it? The climbs, the loaded runs? Or just the cumulative effect of these plus a Front squat? It's usually NOT what you think it would be. Something relatively innocuous that CrossFit turns deadly, a Hand release push-up, or Burpee box jump.

Today, it was the run. CrossFit turns something as easy as running into a difficult task involving carrying something awkward as you go. This is no longer a run, but a shuffle. Wherever you carry the plate- it's cumbersome, and gets heavier with each round. I promise.

We didn't get too much feedback on the Rope climbs, and that's a lot of Rope climbs. The sub is worse than the Rope climb itself. Learn the brake and get some rope time. Be a car stopper.

This workout is named in honor of  U.S. Army Pfc. Jacob Wykstra, assigned the the First Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, who died on May 28, 2014 in Kandahar Province, Afghanistan.

Big THANKS to Kathryn!


Friday, June 27, 2014


This was a good one. Nice job holding on to the bitter end, which seemed to keep stretching further away. This workout was more like the Rowing Channel- all rowing, all the time. No commercial breaks either. However, it definitely delivered the desired effect.

Having seen this workout pattern twice, will we see it again? If so, what will the next 30-rep exercise be?

Thanks CFHQ!

4 rounds:
50 calorie row
40 GHD sit-ups (*1:1 Abmat 20/16 med ball)
30 Pull-ups (^prog)

Dustin- 38:17*
Paul- Rx  45:48
Carrie- (3) 33:35
Richard- 34:23*
Russell- Rx  42:33
Todd McK- Rx  42:22
JJ- 41:09*^
John- Rx  35:04
Teresa- 43:39
Jeremy- 46:40*
Stephen- 43:46*
Abby- 45:24*
Holley- (2) 18:59*^
Quincy- 35:08*
Tammy- 41:26*
Paige- 1/2  27:20*^
Juan- (2) 16:42*^
Tommy- 35:48*^
Anna- (2) 21:13*^
Tom B- 32:00*^
Pamela- (2) 1/2  15:40*^
T- Rx  39:24

Great workout everyone! Regardless of the scale, this thing was a beast. We had some fast finishes, and as usual, some that border lined cruel and unusual punishment.

Quite a few more people are using the GHD's for the Sit-ups instead of the Abmat sub. Don't be intimidated by the GHD. Once you can get 50 unbroken Abmat sit-ups, it's time to start learning how to perform the GHD sit-up.

The GHD is one of the more versatile pieces of equipment we have. The "H" portion stands for hamstrings, and one of the coolest exercises on the GHD is a full hip-glute-ham extension that finishes with us upright in a kneeling position. If you think your hamstrings have ever been on fire before, try this move and you'll feel real heat.

Strong hamstrings are necessary for knee integrity, and stability, or general knee health. Wait now, tight hamstrings can cause both knee and lower back pain- what a conundrum, right? Wrong. We must have both strong, AND flexible hamstrings. Give them a little love and attention every day, and a little more love and attention on rest days, right? Right.

If you didn't know Rich Froning owns a CrossFit gym in Tennessee named Mayhem. Our buddy Corey had an opportunity to train there. Cool beans Cory! By the way, he finished first- as Rx'd. Nice job Tadpole.

Corey Culp, Ring MU's
We had another Cold Water Challenge accepted, and completed. Good job Tammy, and Anna. We have two more Challengers Friday night after Open gym. Because you have all stepped up to this challenge CFSF will be matching the $10 dollar donation for every CFSF member that accepts, and completes this challenge.

Friday is a very well deserved rest day. Use your extra time wisely. Open gym 5:15-6:15 for skills, mobility, or just to watch another dump. It's the last Friday of the month, and even though we aren't technically training, we're still celebrating.

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

-Tammy Heard

When all else fails, we don't.

Thursday, June 26, 2014

Thursday Paleo






CrossFit Total Ladder. Pretty cool. Another super creative workout that Coach Rippetoe would surely approve of. Thanks CrossFit HQ!

CFT Ladder
Body weight Back squat ladder
5:00 rest
3/4 body weight Push press ladder
5:00 rest
1.5 body weight Deadlift ladder

One rep first minute, two reps second, continue until you cannot make reps within the minute.

                                 BS         PP         DL         Score
Todd McK-            95x10     75x9    135x11     1036
Paige-                     45x10    35x12     45x8        410
Dustin-                   225x7    155x6    275x7       1476
Paul-                      185x7    135x7    275x7       1388
Megan-                  95x10    75x10    185x8       1060
Kathryn-                75x9       65x11   135x9        868
Teresa-                  95x12     75x9     150x6        905
Holley-                     X         35x12    75x12        660
Stephen-               135x10    95x7     165x8        1111
Sharon-                  75x10     65x7     115x8        708
Russell-                 195x11   145x9    300x5        1650
Jeremy-                 110x5     95x5     145x10       983
John-                     210x8    160x8    315x4        1406
Richard-                180x9     135x5    225x9       1440
JJ-                         95x8       65x6      125x9        758
Quincy-                 185x7       X        185x10      1048
Juan-                     185x10   95x6     185x9        1361
Tommy-                155x9     95x9     185x8         1243
Candice-                85x10    75x9     140x11       1021
Mary-                    85x7      75x8      95x10         715
Alan-                     45x11    65x8      95x11         686
Tom B-                 155x7     95x6     205x8         1098
T-                         135x9    115x9    185x9         1305

Great workout everyone! We have some seriously strong people at CFSF and this workout proves it.

There were quite a few cues we talked about for all three exercises. Thanks for hitting those targets. The puppies killed it, hung it up on the wall, and took shots at it. Good job puppies, and THANKS for those efforts.

Ladder work is fun, until time begins to warp, which it invariably does. Work stretches out while rest gets shorter and shorter with each rung completed. Incredible amounts of work can be done when the load selection is appropriate. Therein exists the skill of scale.

The insanity continues. We have a couple more Cold Water Challenges that have been accepted. We'll do one Thursday night after the wod, and one Friday night after OG, which happens to be the LAST Friday of the month. Fun stuff.

How about a Cold Water Winter Circus Challenge?

Thanks very much Tammy, Casey, and Kathryn.

Thanks for another great day at CFSF. Thanks for the great fuel, monster efforts, and most of all, your COACHABILITY!


Wednesday, June 25, 2014


This was a great workout. The key to success was being able to go unbroken as much as possible. Some had difficulty with the Squats, some said it was the Back extension. The Push-ups are where unbroken counted most, no lean and rest- unbroken. All four rounds. Anyone get that?

Thanks for another super fun workout CFHQ!

4 rounds:
50 Squats
40 Back extensions (*Superman/^mix)
30 Push-ups

Tammy-  22:31*
Paul- 17:55
Carrie- 25:17
Dustin- 24:43
Todd McK- (3) 19:19
Russell- 17:27
Casey- 23:30
John- 22:32*
Jeremy- 20:53
Stephen- 22:07
Candice- 19:50
Kathryn- 18:07
Sharon- (2) 16:32
Quincy- 31:14*
Abby- 24:28
JJ- 1/2  10:03
David- 1/2  11:40*
Caitlin- 17:48
Teresa- 25:00
Tommy- 21:54^
Todd- 19:54
Alan- (2) 15:00
Joan- 24:17
Juan- 19:30
Tom B- 20:32
Pamela- (3) 1/2  15:30*
T- 16:00

Great workout everyone! Only 10 of 27 athletes needed to modify or scale this gem, and that is OUTSTANDING!

A lot of people said that the Back extension just felt "weird". We emphasize a good lumbar curve with everything we do at CFSF except Back extension, and the range is shorter than the Hip extension we're used to performing, so it can feel weird. Good job maintaining.

Since both the lunch and evening classes were pretty big, we started at different stations. Did the order of exercises make any difference? I started on the GHD, and felt good about getting it out of the way early each round, finishing with the Squats.

There were a couple of puppies that expected a scale and didn't get it. 2/3 of the Jcrew: Joan, and Juan- good job going the full distance. Onward, and upward. Do more. Be more. Need any more cliches? We got 'em.

The evening classes got a bit nutty, especially with another Cold Water Challenge that ended up with four MORE people being called out. This is a really good idea that has raised a lot of money for several charities and we are happy to participate.

Just when did a dump become a pour?
We love challenges at CFSF, and will always step up. Thanks for your patience, and thanks for participating!

Thanks for another great day at CFSF.

Sit back down Russell!

Tuesday, June 24, 2014

Back extension

Hips are FIXED. Back is DYNAMIC. Notice where the hips are located. 

Two years ago today...

Another great hero workout. Thanks CFHQ.

8 rounds:
Loaded pull-ups, 11 reps
Loaded walking lunges, 11 steps
11 Thrusters
                       PU     L     T
Dave- (4)         x      30    30   31:00
Kathryn- (4)     x      25    20   31:19
Lynde- (6)       15    25    20  40:00
T- (4)              25    25    20  28:00

This was a monster session. Everyone scaled it. The fact that it fell the day after a five mile mud run didn't help much either... Good job Lynde and Todd on just showing up... And welcome to CFSF Dave and Kathryn, you'll get used to the heat soon enough.

Congratulations to all the Barbarians. That was one super fun time. The Tough Mudder is next. Get some.

Take care of that PC. It needs some attention.

This workout is named in honor of  U.S. Navy Petty Officer 1st Class, Cryptologist Michael Strange, assigned to an east-coast NSW unit who was killed in a helicopter crash on August 6, 2011 in Wardak provence, Afghanistan.

"A single twig breaks, but the bundle of twigs is strong."

Tuesday Paleo





Monday, June 23, 2014


Twenty minutes of barbell love. CrossFit delivers!

20:00 AMRAP
95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 reps

Paul- 75  9 + 2
Carrie- 45  8
Todd McK- 55  9 + 2
Jeremy- 75  5 + 5
Abby- 45  11
Caitlin- 45  8 + 12
Tommy- 75  7
Holley- 15  10 + 19
Juan- 65  9
Russell- Rx  9
Quincy- 75  5 + 3
Jill- 25  8
Trey- Rx  11 + 13
Teresa- Rx  6 + 2
Kathryn- 55  8
Todd- Rx  8 + 3
T- 75  8 + 10

Great job everyone! This was a long twenty minutes, and the only way out was through. Bonus points for staying on your feet at the end. Most were reduced to motionless puddles of sweat for several minutes. But isn't that a great feeling? Yes.

There were several people that got this as prescribed- Teresa, Russell, and Todd. Monster killers.

Efficiency counts, but really counted today. Missing cues costs valuable fuel. Heels, timing, fast flip, there's a bunch to remember, yes. That's why we train consistently. To learn and "feel" cues.

Good job puppies. Three bar exercises wrapped into one bad a$$ CrossFit burrito, and you did it. Excellent! Be pleased, not satisfied.


Monday is a very well deserved rest day. Give your body some love and take care of business! Open gym 5:15-6:15 for a missed wod, mobility, or both. Just clean up your mess.

The insanity continues. After five "cold water challenge" dumps already, we have several more scheduled for Tuesday after the 5:00 wod. Thaaaat's cooooold.....

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

We're fit. You're unfit.


We love run repeats, especially with as much rest as you want between runs. This was a gooood day.

10 rounds:
100 meter run
Fastest, and slowest runs are recorded.

Russell- :12 :13
Jeremy- :14 :17
Sharon- :20 :24
Jill- :22 :25
Tommy- :14 :15
Caitlin- :15 :16
Juan- :13 :16
Holley- :21 :22
Trey- :11 :14

Great runs everyone. Super fast Trey, and Russell. Aside from speed, we talked about maintaining consistency between runs. THANKS for hitting that target as well! Several people only varied :01 second between runs.

We love consistency at CFSF.

Track what you do.

Thanks for another great day at CFSF.

Rest later.


10 rounds can be intimidating. It should be intimidating... How does an ant eat an elephant?

10 rounds:
3 Weighted pull-ups, 45 pound DB
5 Strict pull-ups
7 Kipping pull-ups
The goal is to get each round unbroken, without coming off the bar.

Russell- 45  21:30
Tom B- (8) 10  18:30
Casey- 30  31:28
Todd McK- 11.5  28:41
Todd- 45  26:05
Abby- 10  34:28
Trey- 25  29:02
Kathryn- (8) 5s/10k  20:35
T- 20  27:52


100 Pull-ups

Pamela- (60) 10:24
Quincy- 9:41
Jill- 9:20
Juan- 7:47

Good workouts everyone. Nobody was able to perform the workout as prescribed, however, we did have a couple of guys get the prescribed weight- Russell, and Todd. Nice work guys!

How many rounds we you able to stay on the bar through the whole 15 reps? From then, how many rounds were you able to get each Pull-up variation unbroken? For some, it broke down to singles by the bitter end. We did see some of our ant-like people get the three sets unbroken, coming off the bar between rounds only- Abby, Caitlin, great workout!

What is an ant-like person? Someone who has the strength to weight ratio of an ant.

Hands- 0
This workout took a toll on several hands fortunately for most, it was toward the end of the session. Great job holding on- literally. We've talked about how to keep hands healthy in the past. Trim that dead, calloused skin so that it doesn't blister, or worse, tear. OUCH! Days of pain.

Today we pulled our own weight, and then some. Good job everyone.

Bite by bite.

Thursday, June 19, 2014

Jeudi Paleolithique'

Le petit-dejeuner:

Le dejeuner:


Le diner:

Le dessert:


Two years ago today...

Hero workouts are another part of CrossFit I love. There's enthusiasm, and energy. It's great. Inevitably, somewhere during the workout I think about the sacrifice made, and it gives me a spark to keep pushing. Thank you CrossFit. These people are genuine heroes and struggling in their name is an honor.

12 rounds:
45 pound DB hang clean, 10 reps
6 handstand push-ups, using the DB's/*HS prog.

Eric- 30  20:52
Alice Anne- 10  17:11
Tammy- 20  18:03
Scott- 20  22:42
Lynde- 25 *  20:47
Cody- (6) 20  11:50
Patricia- 25  16:16
Candice- (6) *16 med ball  16:38
Casey- 40  28:40
Jessica- (6) * 14 med ball  11:18
Shar- (6) 15  10:56
Teresa- 20 * 22:46
Holley- 10 *  21:07
Brad- 30  26:23
Todd- 40  27:33
Cliff- 40  36:40
Jimmy- 45  26:47
T- 35  24:43

Good job everyone. Way to hang tough Cliff. For the first time in a long time nobody went as prescribed. Good job Jimmy, 45 pounds- and Cliff, using the dumbbells during the HSPU's. Super fast, and super strong Patricia. That's no fire in her gut, that's a nuclear reactor. It's great to see you back for a while. Cody too.

This was a difficult session. If you lost hip power by getting under before triple extension, or were missing the shrugs at the top, you were working way too hard. Trying to curl the DB's is another waste of energy. We wanted to see the same patterns we have worked before with drills, keeping hands close and flipping under...

This session is named in honor of  U.S. Army Specialist Nicholas P. Steinbacher, who died in Baghdad, Iraq, December 10, 2006.

Thanks for another great day at CFSF.

Let your light shine.


At first glance this workout looked benign. Not so. This was a deceivingly potent workout, however, it was a total blast. A great combination of exercises, and perfect rep numbers. Another winner. Thanks CFHQ!

3 rounds:
25 GHD sit-ups (*1:1 abmat 20/16)
205 pound Clean and jerk, 5 reps

Tammy- 75  9:10
Anna- 45*  7:21
Russell- 155  8:04
Casey- 155  8:58
Paige- 45*  7:30
Todd McK- 75  8:43
John- 185*  6:27
Megan- 85  6:14
Holley- 55*  6:06
Trey- 155  6:12
Todd- 155  8:59
Jeremy- 75*  6:40
Sharon- 55*  8:07
Tommy- 95*  7:11
Jill- 45*  6:25
Juan- 75*  6:10
Quincy- 95*  6:05
Tom B- 95*  6:58
Caitlin- 60  6:22
T- 135  8:40


3 rounds
25 Sit-ups, 20/16
12 Med ball cleans, 20/16

Joan- Rx  4:48
Pamela- Rx  10:40
Jesse- Rx  4:13

Great workout everyone. Short and sweet. Flat on your back in way less than 20:00 minutes this time... Did anyone end up with an ice cream headache from the GHD? Sometimes we get a lot of feedback about it, sometimes very little. Not too much this time, fortunately.

With respect to the Clean and jerks, the word of the day was 'patience'. NO early pulls. Good job hitting that target. Stand-shrug-flip. Stand-shrug-flip. Stand-shrug-flip. You've said that three times. Now you'll remember it easier.

We also talked about receiving the bar in an active shoulder, locked elbow position- not soft elbows that lock after we receive the bar. Again, this is where positioning is key. We have to be very accurate lining up the load with our line of resistance that begins where? Right. Our HEELS!

Thursday is an OS rest day. Open gym 5:15-6:15 for a missed wod, mobility, or an ice water dump. Be there. Should be interesting.

Take some time and give yourself a little love. Something that feels good and helps you recover. You're worth it.

Thanks for another great day at CFSF.

Winners never quit. Quitters never win.

Wednesday, June 18, 2014


How can a workout named 'The Ghost' not be a super cool workout? It was a great workout and really fun scheme. Thanks CFHQ!

'The Ghost'
6 rounds:
One minute Rowing
One minute of Burpees
One minute of Double-unders (*singles)
One minute rest
Calories on the row and reps are totaled for a score.

                         Row       Burpees       Doubles       Total
John-                 108            64              259            431
David- (3)           88             26              29             143
Caitlin-                55            85               59             199
Jeremy-              93             67              54              214
Holley-               64             43              56              163
Megan-              92             70              61              223
Ryan-                107           95               78              280
Pamela- (3)        21             33              116*           93
Juan-                  81            73                26             180
Tommy-             89            45               43              174
Quincy-             94             39               58              191
Sharon- (4)        39            24               63               126
Richard-           112            69              375             556 
Abby-               67             69              127             263
Casey-             100            53              178             331
Eric-                 111           60               96               26
Paul-                100           59               197             356
Candice-           85            61                87              233
Russell-            102           81               222             405
Kathryn-           72            61               241             374
Klare-               55            56               187             298
T-                     89            75               225             389
Jill-                   49             34              300*           183
Paige-              65             50              366*           237
Tom B-            72             55              327*           236
Tammy-           77             64              471*           298 
Cole-              100            58              257*           244
Carrie-             75             48              336*           235
Joan-               58             57              450*            265

Great workout everyone! This was a total blast. 24 minutes of love. Good job on the Doubles. Practice is paying off. Quite a few people brought their scores way up because of efficient Doubles. Excellent. The singles score was divided by 3 just to keep things square. 

Learn those Doubles!

How about the Burpees? That was a tall glass of suck to get down. Good job maintaining. The only way out is through, right? Right. They never get better, but we do.

We emphasized power over frequency with the rower and had some monster calorie totals. We also had a SNAFU at lunch with rower #3. THANKS for your patience. Fortunately the rower reset by the evening classes, otherwise we would have moved into the very dangerous FUBAR realm.

This workout was named in honor of Roberto "Ghost" Guerrero, an American professional boxer. The current interim WBC welterweight champion, former IBF super featherweight world champion, former interim WBA and WBO lightweight champion, and former two-time IBF featherweight champion.

Por favor?

Thanks for another great day at CFSF. Thanks for all the super strong efforts!

Monster effort Russell. You earned that rest!

Tuesday, June 17, 2014

One year ago today...

This was a super sweet triplet that left us squirming on the ground in a pool of sweat trying to find comfort. That's a great feeling.

3 rounds:

1000 meter row
20 Pull-ups (*prog)
30 Box jumps, 20" box

John- Rx  18:27
Liz- 24:27*
Richard- Rx  18:23
Lindsey- 27:03*
Todd McK- Rx  28:07
Russell- Rx  20:13
Candice- Rx  29:30
Casey- Rx  24:00
Allie- 26:38*
Tammy- Rx  26:05
Britt- 28:37*
Abby- Rx  22:20
Juan- Rx  22:20
Jordan- Rx  26:16
John M- Rx  23:48
Holley- 25:44*
Teresa- Rx  25:15
Ryan- Rx  21:00
Shannon- 29:00*
Sharon- 26:43*
Erin- Rx  24:40
Derrick- Rx  20:42
Lex- Rx  27:20
Byron- Rx  25:16
Dave- Rx  24:50

Great job everybody! Thanks for your patience as well. Aside from a clock snafu at lunch, everything ran smoothly with very little bottle necking at the rowers. We have a solution.

CrossFit- 14
Hands- 0

That's a bad score. There are a bunch of us with hand issues. Just remember to wipe the blood off the bar... Ok,, it isn't thaaat bad, but we have people with tears that were prevented from getting their Pull-ups today. That is bad. Take care of your hands! We have talked about the steps to take to keep them tough, healthy, and pain free. If you have questions, ask!

So where was it today? Box jumps, Pull-ups? That last row... Where did you find yourself working the hardest? It's always different. Another beautiful part of CrossFit.

Great job puppies! You're killing these workouts, and those efforts are providing great fuel and motivation for everyone. Thanks.

Another difference between CrossFit and globo gym- they work out to get skinny. We work out to get strong!

Thanks for another great day at CFSF, and bring your towel!

A body in motion stays in motion.

Tuesday paleo



(smoked bacon wrapped onion rings with sriracha)



The Snatch balance is a terrific transfer exercise that really helps us get under the bar more quickly. The emphasis is not pushing up but pulling under. The two words of the day were stability and positioning. If either is off- fail.

Thanks for a good tech day CFHQ. We needed it.

Snatch balance 1-1-1-1-1-1-1

Tammy- 55
Richard- 175
Abby- 45
Russell- 165
Todd McK- 85
Paige- 45
Eric- 115
Paul- 65
Carrie- 15
Megan- 90
Kathryn- 55
Jeremy- 65
Sharon- 55
Caitlin- 50
Tommy- 95
T- 125

Push press 3-3-3-3-3

Joan- 65
Alan- 95
Pamela- 45
Tom B- 115
David- 135
Juan- 95

Great workout everyone. MONSTER lifts Megan, and Richard! Irrespective of what you lifted, the focus of today's workout is to continue to become locked on with regard to stability and positioning. IF you hear an Instructor yelling "heels!" or "knees out!" or "active shoulders- head through the hole!" a lot, you had a tough time with the Snatch balance didn't you.

Stability begins with a solid heel root, a super tight core, and active overhead positioning has got to be spot on. We spend a lot of time on these and had the opportunity to put ourselves to the test. If you struggled, it was because you were missing one, or perhaps even both.

Quite a few people stuck to just the bar and focused on form. Good job. Never hesitate to do this. Learn the Burgener warm-up, and perform it regularly- especially on "O" days. Get in the hole and stay there a few minutes, EVERY day. Ankle, knee, hip, and shoulder flexibility are key. Perform mobility for each over our three day training cycle. Hang from the bar- THAT is a great example of an ACTIVE SHOULDER.

Mobility + strength = durability.

Great job visitor John- a 165# Snatch balance *PR at CFSF. Good vibes. Also, great to see Trey C back home from West Point for a bit.

Good workout puppies. Second of the three Press varieties, the Push press allows that potent hip drive to get some momentum on the bar. Good dips, drives, and overhead positioning. THANKS for your hard work. Solid!

The Push jerk is next. You're going to love it.



Thanks for another great day at CFSF. Thanks for your hard work and strong efforts. Thanks again Kathryn!

Greatness cannot be purchased. It must be earned.

Monday, June 16, 2014


Anytime CFHQ throws high volume work our way things can get dicey. No worrys. Rep by rep you begin chipping away. Stay in the here and now, and don't think too much about the finish. You'll be there soon enough.

Three rounds:
50 Med ball cleans, 20/16
800 meter run

Juan- Rx  29:49
Tammy- Rx  32:35
Todd McK- 16  32:15
Paige- 14  41:05
Russell- Rx  28:58
Joan- (1/2) 19:13
Klare- Rx  39:19
Kathryn- Rx  32:22
Quincy- Rx  44:00
Teresa- Rx  39:28
Tom- Rx  30:30

Good job showing up, and great job getting done! This was a beast that reminded us of 'Murph' on that last 800. Wobbly best describes it, to say the least.

That's a cool 300 Squats, right after Pistols no less.

We talked about the Med ball clean, and it's contribution to the Olympic lifts with regard to timing, and speed. This transfers seamlessly for Cleans, Jerks, and Snatches. It's also potent. We are moving a great distance with a load- a total gasser of the first order!

Missing cues can be very costly. Root those heels, keep your knees OUT. Don't do anything until you've stood and shrugged- don't forget the shrug, and remember that the flip is fast but smooth. As soon as you're up, you're right back down to receive the ball in the Squat.

Sis stays six, and twelve stays twelve.

Stand and shrug. Flip. OPEN HANDS! Squat. Stand. Sounds easy, huh? No. It never gets any easier. We get better.

The Med ball clean is one of the CrossFit 9 fundamental movements. With a little practice it's relatively easy to get locked on, and because it's such a valuable movement, the MBC is another great return for your investment of practice time.

Thanks for another great day at CFSF. Good prioritization.

Boom! Goes the dynamite.


A Monster mash is what happens when two or more elements are mashed together to create an entirely different beast. We have seen some interesting Monster mashes in the past, and we're guilty of creating a couple of deadly mashes on our own; but this one was a true gem. My ears are still ringing from the hammering that took place.

But that's why we do it. Thanks CFHQ!

'Mary DT'
5 rounds:
5 Handstand push-ups (*prog)
10 Pistols
15 Pull-ups
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Eric- 115  21:26
Paul- 75*  19:32
Todd McK- 55  24:46
Megan- 65  27:16
Carrie- 35*  27:03
Joan- (3) 35*  17:52
Casey- 135  29:41
Tammy- 65  26:14
Kathryn- 55  26:27
Todd- 115  27:05
Teresa- 70  29:44
Juan- (3) 75*  12:25
Candice- 65  21:50
Sharon- (3) 55  21:48
Tom- 95  24:09
Quincy- (3) 45*  11:30
Jill- (3) 35*  11:55
Alan- (3) 45*  10:20
Russell- 115  24:08

Great workout everyone. Good Handstand push-ups. We still have too many people working on getting comfortable while inverted. Keep practicing. The Handstand push-up will continue to be intimidating until you embrace, and practice it.

Key word for inversion? That's right. Hollow.

Most used either the rack or a band to assist with the Pistols, but there were a few people getting legit Pistols at night- Teresa, Todd- outstanding! How about the lunch crew- any legitimate Pistols?

Did anyone get the DT portion of this workout unbroken? That was a big goal, and one of the objectives we had set for the workout.



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

Bloodied, but unbroken.

Friday, June 13, 2014

Four years ago at CFSF....

Monday, June 14 ‘You Jerk!’

I have a sneaking suspicion if we see this session in the winter it would still be brutal, sans heat. So how many sets of burpee’s did you do?  I had two reps left and had to drop the bar…  Ouch!
‘You Jerk!’
75  jerks… each time the bar goes to the ground
you must perform 10 burpee’s
Dustin- 95  15:12
Eric- 95  14:32
Bart- 85  22:51
Emilee- 65  27:09
Scott- 85  16:34
Tammy- 65#  17:29 (50)
Brandi- 65#  16:25 (50)
Todd- 95#  12:27   monster time!
Teresa- 65#  22:59
Casey- 95#  23:07
T- 95#  18:01
We had a lot of creativity when it came to resting without putting the bar on the ground.  Did it help?  The most popular was the back rack rest, however a few squat rests with bar in lap were observed too.  Are burpee’s really that bad?  I ended up getting 7 sets of burpee’s, yeah, they can be  that  bad.  For the first time in a while I felt really nauseated…
Great session Todd and the ITC-D guys.  You guys killed it.  Scott, Teresa, Elaine- GOOD WORK!  Your form was great.  Remember that the jerks rely on a strong hip drive to get them going.  Jump, jump under, stand.  How much easier could it be?  Ha.  Also remember the  three things that will help the most…  Practice, practice, practice.
Tuesday is a hybrid session that looks great.  Should be a blast.  Thanks for all the terrific efforts today.  We really needed that fuel to keep moving.
It pays to be a winner.
Posted by T in 14:24:16 | Permalink | Comments (1) »


Fifteen minutes of pure love. Another great workout. Thanks CFHQ!

15:00 AMRAP
15' Rope climb, 2 ascents (*rope sub)
20 Wall ball shots, 20/16
200 meter run

Megan- 3 + 9*
Paul- Rx  5 + 1
Carrie- 3 + 175m*
Candice- Rx  3 + 2
Casey- Rx  4 + 2
Tammy- Rx  3 + 2
Anna- 3*
Todd McK- 3 + 22
Eric- Rx  4 + 20
Dustin- 3 + 50m*
John- Rx  4 + 20
Jeremy- 2*
Teresa- 4*
Sharon- 2 + 100m*
Kathryn- Rx  3 + 20
Jill- 4*
Quincy- 4*
Paige- 3 + 10*
Juan- 4 + 6*
Todd- Rx  4 + 2
Alan- 3 + 10*
Joan- 4 + 2*
Tommy- Rx  2 + 50m
Tom- Rx  3 + 22

Great workout everyone! This was a tough one- good job holding on tightly all the way through to the end. We had a bunch more people climbing the rope today- outstanding! The sub is worse than the climb, so unless you have issues with being 15 feet off the ground, GET SOME! Just remember rule #1 when climbing...


The WBS were the real beast. It almost became the WBS channel. All WBS, all the time- no commercials. The run was the rest, and 200 meters was a perfect length. Any longer and it would have lost the rest quality it possessed.

Great round total Paul- you are making the transition toward mutant, and that's great fuel. Thanks for your hard work! Puppy power is coming on strong too: the J crew: Jill, Joan, and Juan- you've been consistent with training, and your improvements are huge. More great fuel- thanks for that as well.

Utilize this service!


Thanks for another great day at CFSF. Thanks for all the hard work and fuel. Most of all, thanks for choosing CFSF.

Congratulations Ryan, and Katie! CrossFit Roboris is OPEN! We are super excited, and proud to have you as a partner gym. Laissez le bon temps rouler!

Life is good. CrossFit makes it better.

Thursday, June 12, 2014

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself."
-John Stuart Mill

A blast from the past...

Tuesday, June 30, 2009

What is CrossFit?

I was asked what is CrossFit, and I gave the usual reply- “CrossFit is constantly varied, functional movement performed at high intensity.” I got a look of total confusion. People are SO ignorant to the concept of CrossFit that even when its’ explained to them, they just don’t get it unless they SEE it in action.
I started thinking, instead of what CrossFit IS, let’s make a few observations on what it ISN’T:
1. It’s not a fad. It has validity. Measureable, observable change that can be repeated.
2. It’s not for everybody. An uncommon dedication to fitness is required.
3. CrossFit is not exclusive. By its very nature its INCLUSIVE.
If you can think of any more, PLEASE post them! Should be some interesting thoughts…
Posted by T in 02:33:23

6 Responses to “What is CrossFit?”

  1. Anonymous says:
    Instead of what I like, I’ll list what I hate about CF-SF:
    I HATE CF-SF. I hate how I’m constantly being challenged to better myself. I hate how I keep getting more and fit as I go more. I hate the friendly competition. I hate the friendships I’ve developed. I hate the fun time I have working out with like minded people. I really do hate how fast and bad a@@ Brad is. I hate how Casey and Emilee are so knowledgeable and easy to get along with. I hate how Tom always wants more out of his athletes. I hate how I feel more fit than ever before in my life. I hate that I was able to clean 30 reps. I really hate pull-ups. I hate the tears on my hands. I hate that I can’t stop coming back.
  2. Anonymous says:
    I hear YA! Totally Agree~
  3. EM says:
    CF-SF *isn’t* about “getting in shape.” It’s about being challenged to do MORE than you would on your own. It’s about being PLEASED, but never SATISFIED. It’s about the friendships & FRIENDLY competition. It’s about the feeling of ACCOMPLISHMENT after you finish the WOD. It’s the AGGRAVATION you feel when you can’t get your damn pull-ups. It’s about the POWER you feel after completing FRAN!! It’s about pushing yourself to the LIMIT, then coming back for MORE. It’s unbelievably HARD, but it’s about knowing “You GOT this, this is NOTHIN’.” It’s about FRIDAY NIGHTS!!! It’s about BEING THERE for your friends when they need you the most. It’s about New Release WEDNESDAY (I promise, it’s happening tomorrow…). It’s about being HARD-CORE, even when you feel like s**t. It’s about trying NEW things. It’s about collapsing in BETTER shape. And yes… “Getting in shape” is just an added BONUS. :)
    LOVE you guys!!
    –EM <3
  4. Anonymous says:
    Crossfit is most DEFINITELY NOT easy on the hands!! :-)
    Crossfit is NOT the reason I quit smoking… but it damn sure helped!!
    Crossfit IS W.F.Y.U………. yes, we do.
  5. EM says:
    CrossFit – Serious Fitness is about reaching that milestone you’ve been trying to achieve for MONTHS!! Yay Nasty Girls! Super proud of you, TW, and thanks to T & Madman for the encouragement to get me there. Now, here’s to doing a full WOD using no band! :) Bring it!!!!
  6. Anonymous says:
    Vision, commitment, focus. These get it done. Great job. Welcome to the club.

Leave a Reply

Jueves Paleolithique






Take a few minutes and read something worthwhile and meaningful

Wednesday, June 11, 2014


Second verse just like the first, or, deja vu all over again; you choose- at least we've had ample practice Overhead squatting lately, there is that...

Overhead squat 10-10-10-10-10

Russell- 135
Megan- 75
Todd McK- 70
Eric- 115
Paul- 65
Joan- 20
Casey- 150
Kathryn- 65
Teresa- 85
John- 145
Todd- 95
Richard- 145
Abby- 80
Candice- 85
Jeremy- 35
Paige- 35
Juan- 60
Caitlin- 50
Tommy- 95
Alan- 20
Tammy- 75
Cole- 85

Nice workouts everyone. Monster lifts Casey, Richard, and Russell. Nice job Teresa- 9 of 10 reps at 100#... close, but no cigar. Next time. Great job puppies! You are Overhead squatting. Irrespective of what you squatted, it's more how you squatted.

If you still have difficulty with the flexibility requirements for the Overhead squat, over the course of the three days we train, start with your ankles and work your way up to your hips, shoulders, and wrists. Do a little extra mobility every day you're at CFSF and feel the changes. It's on you.

Are you bracing like nobody's business while you're Overhead squatting? It's all about stability, and positioning- that's why we emphasize both from the very first day you begin training at CFSF.

If any one part of the whole movement is off you'll miss the lift. Total focus is required, and lots of practice doesn't hurt. For some people, the OHS has been one of the most difficult exercises they've learned. Thanks for your hard work and consistency in training. Be pleased, not satisfied.



Wednesday is a rest day. Do something that feels good and helps you recover. Open gym 5:15-6:15 for mobility or a missed wod. Take care of your business!

Big THANKS to Kathryn, and Teresa.


Tuesday, June 10, 2014

Paleo Tuesday







Devastatingly potent would be how most described this gem. The jump over the rower was the added layer of difficulty, and it delivered. Great workout- thanks CFHQ!

3 rounds:
Row 15 calories
10 Burpees (over the rower jump)

Dustin- 5:45
Eric- 5:39
Megan- 5:36
Russell- 3:56
Candice- 8:31
Paul- 5:06
Richard- 4:14
Abby- 5:58
Paige- 8:03
Todd McK- 5:11
Joan- 8:43
Carrie- 8:30
Todd- 4:36
John- 3:55
Jeremy- 5:45
Kathryn- 5:46
Tammy- 7:00
Anna- 7:56
Cole- 6:32
Jill- 11:27
Quincy- 7:28
Caitlin- 6:11
Juan- 6:03
Alan- 6:40
Tommy- 6:38
Tom- 5:55

Great workout everyone. We had a few super fast finishes and a few that bordered on cruel and unusual punishment- nice job maintaining! This workout followed the theory to a "T" and surprised a bunch of people. The seasoned CFSF vets knew better and expected the hammer to fall hard- they were spot on.

Always listen to the voice of experience.

We have talked about power over frequency with regard to the rower in the past, and this workout really reinforced that message. Long, powerful strokes could get you a calorie per stroke while faster less powerful strokes required three or more strokes per calorie. You do the math.

"I met a strange woman at CFSF- she gave me Burpees"

For what it's worth, remember that Burpees hate us too. Royal Burpee is his name by the way... Check this out:

Cool stuff.

Please track.

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

Movement = Life.

Monday, June 9, 2014


The Overhead squat cruelly and indiscriminately exposes strength and flexibility issues. Practice. Keep working on becoming more flexible, and you'll have it. It doesn't get easier- you get better.

Overhead squat 1-1-1-1-1-1-1

Todd McK- 95
Paige- 35
Caitlin- 55
Tommy- 115
Casey- 225*
Candice- 115
Allie + Norah Jae- 65
Russell- 200
Teresa- 125

Great squats you guys! The Overhead squat is the last of the squats taught for a reason. It's tough!

Nice *PR Madman, and good job staying STABLE Russell. Good work Jeremy, and Joan. You are on the way. Cleared. Checked out. No more Airsquat subs in the warm-up, and every fifth Overhead squat is a Sots press. Got it? Good.

Good job John Fenn- completing the Battle Frog obstacle race last weekend. That's a cool-a$$ shirt too.



Thanks for another great day at CFSF.

Rest later.


Thrusters drink copious amounts of fuel- it gets difficult to hang on to that bar sometimes. You can do it. You know it. Good job.

5 rounds
400 meter run
95 pound Thruster, 15 reps

Skot- (3) 65  13:11
Dustin Y- 65  20:24
Paul- 75  18:57
Carrie- 35  19:29
Russell- 75  16:40
Casey- 75  18:55
Kathryn- 35  17:56
Juan- 45  19:35
Teresa- 55  18:13
Jeremy- (3) 65  14:20
Abby- 55  16:47
Richard- 65  14:23
Candice- 45  19:11
Quincy- (3) 75  14:58
Sharon- (3) 35  16:03
Alan- (3) 35  12:17
Tom B- (3) 75  11;56
Pamela- (3) PP 25  12:54

Great workout everyone! The word of the day was UNBROKEN and 17 out of 19 people got it. That's outstanding work, and super strong fuel that we all needed badly. THANKS! for those wicked strong efforts.

Resist the temptation to put the bar down. Just a few more reps...

The night crews caught a big break between thunderstorms just long enough to squeeze this one in, and they benefited from the air conditioning- almost felt as cool as the dawn patrol at CFSF.

Today is the 70th anniversary of the Allied invasion of Europe, Operation Overlord, or D-Day. For an interesting look at what happened check this out:

This was also an opportunity for the newly created UDT's (underwater demolition team) to clear the tide and beaches of all sorts of obstacles set up by German defenders. From then on, the UDT's, now the modern SEAL Teams, lead the way.

We are profoundly thankful for the sacrifices made by the greatest generation of Americans on our behalf. CrossFit celebrates the Military, and honors fallen warriors through sweat, pain, and tears. Another very special part of CrossFit that you won't find anywhere else.

Thank a veteran every chance you can.


Friday, June 6, 2014


Most said that this workout felt a lot like 'Fran'. Debatable. Same result for sure- crushed. Loved it. Thanks CFHQ, but we're back.

21-15-9 reps of:
225 pound Deadlift
Pull-ups (*prog)
Teresa- 105   6:11                   2:38
Russell- Rx  5:17                      2:40
Eric- Rx  7:10                          3:08
Dustin- 165  7:17                     2:02
Paul- 155  5:37                        2:00
Carrie- 70  7:27                       5:00
Todd McK- 75  6:57               6:57
Paige- 55  5:22*                      3:47
Allie- 85  8:27                          2:02
Megan- 115  6:22                    6:15
Abby- 115  5:54                      4:09
Candice- 115  6:36                  2:44
Casey- Rx  5:42
Jeremy- 155  9:07                    4:19
Richard- 185  4:13
Todd- Rx  6:38                        8:05
Tammy- 115  6:08
Cole- 155  8:15
Tom B- 165  7:22*                   2:10
Jill- 65  7:23*                           3:21
Alan- 95  6:10*                        2:00
Juan- 135  5:08*                      1:35
Skot- 125  6:23*
Tom- 185  6:49

Great workout everyone, and really good Outlaw Planks! We had a few people who could have stayed in that plank a lot longer than they did- we were under a time constraint after all... Todd, Todd McK, and Megan- you KILLED the Outlaw. Nice.

Paige, Carrie, and Teresa- Outlaw planks
Thanks for the negatives. Yes, we do see the CrossFit Games competitors dropping their bars between reps, I guarantee that does not occur while they are TRAINING for the Games. The negative is one half of the whole movement, missing it means we're missing big opportunities for growth.

Nice workout puppies. Deadlift set-ups, and lifts ALL looking good. Thanks for your hard work. The Deadlift is as functional as functional gets. Use the principles you've learned at CFSF and move safely in the real world when you Deadlift.



Remember that hard work is what fuels the CFSF engine. The harder you work, the more motivated everyone else around you is to work harder as well. Don't let them down.

Thanks for another great day at CFSF. Thanks for the monster efforts, and great times. You make CFSF special. 

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