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Thursday, January 29, 2015


CFHQ got a big pot and threw in just about every barbell exercise we do and served it up as the workout of the day. Turned out to be a total winner. We loved it. Thanks CFHQ.

HQ Barbell complex
Thruster-Push press-Push jerk-Split jerk 1-1-1-1-1-1-1

Perform one rep of the complex without putting the bar down; Perform the complex seven times.

                         1       2       3       4       5       6       7
Tammy-            45     45     65     65     75     75     75
Eric-                 75     95    115   135   155   165   175
Casey-             75     95     125   135   155   165   175
Juan-                65     75      85     95    100   105   110
Jeremy-            75     85      95    105   115   135   145
Caitlin-              45    55      65     70      75     80    85
Emilee-             45     55      60     65      70     75    80
Tommy-            85    95     105    115   125   135   145
Sharon-            45     55      65      70     75     80     85
Stephen-           75    85      95     115   125   135   145
T-                     75    95     105    115   120   125   130

Great workout everyone. Super heavy lifts Casey, and Eric- you guys are strong! Nice job Caitlin, Em, Sharon, and Tammy- hitting all the cues and looking good. Jeremy, Stephen, and Tommy nailed 145 like it was nothing. Great job guys- you also hit the cues we've talked and talked about. Thanks for those wicked strong efforts!

There's just one thing we need to hammer home- Aggression. We need more aggression when we receive the bar. Especially with the Split jerk. TIGHT!

There were options. Not everyone was as psyched up about the complex so we fell back to our go-to girl, 'Helen' which has always been a CFSF favorite.

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

Todd McK- 44  12:34
Paige- 30  18:27
Holley- 26  15:05
Caroline- 30  17:00

Good job you guys. Super big shout out to Paige- no band Pull-ups. OUTSTANDING! Your hard work has paid off, and we thank you for the fuel. Good stuff.

Thursday is an OS rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15. Take advantage of this gym time for extra mobility. Mash, roll, floss, feather anything tight, or sore. If you find something gnarly camp out on it. Take responsibility of your business! Your body will thank you.

Thanks for another great day at CFSF.


Wednesday, January 28, 2015


'Michael' is a good friend to CFSF from way back when none of us had the skills set to do scaled main site wods. But we could do 'Michael' as prescribed, and we did almost monthly for quite a while. Now it's just once or twice a year from the main site, and it's a safe bet that he will always be included the Winter Circus.

3 rounds:
800 meter run
50 Back extensions
50 Sit-ups
Eric- 22:51
Juan- 24:51                     28:26
Todd McK- 23:34          22:42
Paige- 30:07                   29:54
Holley- 34:44
Kayla- 34:35
Candice- 27:54               27:13
Jeremy- 25:53                 25:54
Caitlin- 21:17
Caroline- 25:15
Tommy- 26:08
T- 24:42                         23:30
Wesley- 19:52
John- 25:02

Great workout everyone- as usual. Super fast finishes Wesley, and Caitlin, and outstanding time drop from the last time Juan! WELCOME to CFSF Kayla. The first full dose of Rx. Be pleased, not satisfied.

Going unbroken is the key to a quick time. Being a fast runner doesn't hurt either. Fast runners that love PT are the ones that smash 'Michael', finishing under 20:00. These people have the cardiorespiratory systems of King Kong, and usually possess the determination of the Energizer bunny.

The cool thing is one is attributable to our parents, we have no input on that. But the other relies on our levels of motivation to train consistently, to keep working hard, and just keep going. This is all under our control.

This workout is named in honor of  U.S. Navy Lieutenant Michael McGreevy, who was killed June 28, 2005 in Kunar Provence, Afghanistan. We remember him with the greatest levels of both respect, and gratitude.

Thanks for another great day at CFSF.


Tuesday, January 27, 2015

This is a great article on knee pain and how to get rid of it.

This, along with any other mobilites would be an ideal use of extra time on Open gym nights.


This was a heavy duty workout that left us on floor lock for a minute or two. Loved it. Thanks CFHQ.

21-18-15-12-9-6-3 reps of:
115 pound Power clean
Pistols (^rack assist/*Squat jumps)

Eric- Rx  25:05
Candice- 65^  22;58
Casey- 115^  26:31
Juan- 95*  15:23
Teresa- 75  26:19
Holley- 35*  14:41
Jeremy- 95^  23:53
Todd McK-65*  13:13
Sharon- 45*  15:44
Tommy- 95^  20:02
Caitlin- 55^  13:48
T- 95*  14:13

Great workout everyone. This was a high volume descending set lung burner of the highest order. Good job staying clean, and on time with the Power cleans. Good job getting Pistol practice with the rack, and monster good job with the Pistols Eric, and Teresa!

The Pistol sub wasn't much better but did cut that volume by half. That's a cool 168 Pistols, just in case you weren't counting. Good job holding on tightly through to the end, which for some came close to cruel and unusual punishment.

Just keep moving. Easier said then done, and well done beats well said any day. How hard can you work and recover in :10 seconds? Our goal is to keep moving with as much intensity as possible. Don't mistake intensity for load. That's what CrossFit skeptics do. Here's a short article of power output:

Time, not just load, determines power output. Heavy AND fast? Now we're cooking, and you are a MUTANT. 

Thanks for another great day of training and conditioning at CFSF. Thanks for your hard work, and fun times.

Soft is contagious. Don't catch it.

Monday, January 26, 2015


Hero workouts are always tough. High skill requirement Hero workouts can throw us all right into the novice category. This was one of those workouts. We scaled the Freestanding HSPU to regular HSPU's and the
L-sit rope climbs to regular Rope climbs. Three guys stepped up to the plate. Good job guys.

25:00 AMRAP
Freestanding Handstand push-up, 8 reps
15' L-sit rope climb, 1 ascent

John- 17
Matt- 14 + 5
Wesley- 19 + 6

This workout is named in honor of U.S. Army Staff Sergeant Robert Miller, assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne), who was killed on January 25, 2008, while conducting combat operations in Bari Kowt, Afghanistan.

Sometimes the only other option isn't an option. Not today. We had options.

.45 caliber
45 Double-unders (*3:1 ^mix)
45 Thrusters, 45/35 pound bar
45 Pull-ups
45 Double-unders

Jeremy- 13:58
Holley- 15:10*
Caitlin- 11:32
Tommy- 13:30^
Kayla- 12:38*
T- 10:17

Great job everybody. Whichever workout you chose. Good prioritization on a nice Saturday morning.

Thanks for another great day at CFSF.

A body in motion stays in motion.


15:00 minutes was a perfect length for this AMRAP. Another great workout. Thanks CFHQ.

Row 15 calories
10 Box jumps, 30" box
185 pound Push jerk, 5 reps

Juan- 95  5
Casey- 135  5 + 15
Holley- 20"  35  5
Stephen- 95  5 + 2
Candice- 75  5 + 7
Jeremy- 105  5 + 5
Mary- 20" 55  5 + 11
Emilee- 20" 45  4 + 24
Teresa- 95  5 + 5
Sharon- 20" 65  4 + 9
T- 115  4 + 7

Great workout everyone. That was a long 15:00 minutes, even with the "getting done" fuel we usually have as we approach the end. Most agreed that the row was the fun part of the workout. Why? Power had to be high to get those calories to click off. For some it was a calorie per stroke, others required 4 or more strokes per calorie which meant a lot more time spent rowing.

We talked about the Box jumps: How to jump, where to look, where to rest, and most of all what counted as a Box jump and what did not. Box jumps at any height are never easy. If you did, good job jumping to the 30" box, and thanks again Tammy!

The Push jerk was the more manageable exercise of this potent triplet. We also talked about a few things we wanted to see with the Push jerk. Although five reps isn't much, faulty form still wastes valuable fuel. Good job Casey, and Teresa. Nice round totals, and heavy.

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

Movement = Life.

Friday, January 23, 2015


Good job, and bonus points for just showing up today. This workout turned into the Med ball clean channel. All Med ball cleans, all the time, no commercial breaks. At least there weren't any Burpees- there is that. Another great workout. Thanks CFHQ!

30 Med ball cleans, 20/16
30 Ring dips
30 Med ball cleans
30 Chest to bar pull-ups
30 Med ball cleans
30 Med ball cleans
30 Push-ups
30 Med ball cleans

Eric- Rx  16:56
Juan- 18:30
Joan- 20:04
Sharon- 15:45
Stephen- Rx  14:42
Caroline- (1/2)  8:39
Jeremy- Rx  18:46
Wesley- Rx  16:12
Caitlin- 15:34
Todd- Rx  16:08
Tommy- 21:15

Great workout everyone. Super fast finishes Caitlin, and Stephen! The Med ball clean is a great crossover exercise that reinforces timing, and patience with Olympic lifts We talked about a few things we wanted to see before the workout. Thanks for hitting those targets. Although we love hard work at CFSF, if you missed any you were working too hard.

Big thanks to Sharon and Todd.

We live in a much faster world than we used to. Never let things go so quickly by that you forget to tell the people you love how much you love them. Remind them every day.

Thanks for another great day at CFSF.

Life is good. CrossFit makes it better.

Wednesday, January 21, 2015


CrossFit is great. Here's just one of many reasons why; Before CrossFit Olympic lifts happened every four years. Guys named Yuri would somehow lift some incredible amount of weight over their heads. Since CrossFit Olympic lifts have become an integral component in the strength and conditioning community, appreciated and valued for their athletic requirements and benefits, and are one of the favorite parts of CrossFit for many CrossFitters.

Olympic lifts are UNRIVALED for the development of strength, speed, power, and coordination. Thanks very much for the introduction CFHQ!

Power snatch 3-3-3-3-3
Snatch balance 2-2-2-2-2
Snatch 1-1-1-1-1

                      PS      SB      S
Eric-              135     95     115
Juan-             105     80      85
Todd McK-    80      60      80
Paige-            50      45      45
Joan-             30      30      30
Mary-            45      45      55
Emilee-          45      40      55
Candice-       80      85      80
Casey-         145    165    155
Stephen-       65      75      85
Sharon-        80      70      75
Jeremy-        65      65      95
Todd-          135    135    115
Teresa-         90      95      95
Tommy-       115     95     125
Caitlin-          60      65      55
T-                115     95     115

Great job everyone. Irrespective of how much was lifted, we had a few targets set that everyone hit, and following the crawl-walk-run CF model, impressive gains have been made across the board from everyone. You're SNATCHING! Be pleased, not satisfied.

How do you get to Carnegie Hall? Practice. Same with Olympic lifts. Improvement depends on time spent practicing the lifts, and ancillary exercises (like the Snequence), and the consistent inclusion of mobility training. Your investment of time will result in big returns in performance.     

Wednesday is a rest day. Do something that helps you recover. Rest is part of the program, but a rest day is not an off day. It's your business, you know what to do. Take care of it. Open gym 5:15-6:15. Take advantage of this extra time, and be sure to thank Coach M.

Thanks for another great day at CFSF. Thanks for your monster efforts. Thanks for choosing CFSF.

We're Friendly Y'all, Understand?

Tuesday, January 20, 2015

This is a great article full of good information for sore, gnarly feet and ankles:
Freedom isn't free


Twenty minutes can stretch out like bad Jersey shore taffy, especially when you're doing Burpees the whole time. That's a good one alright. But that's also why we do it. Thanks CFHQ.

20:00 AMRAP
Row 20 calories
10 Over the bar burpees
185 pound Thruster, 5 reps

Matt- 95  5 + 20
Todd McK- 65  5 + 4
Paige- 35  4 + 6
Teresa- 75  5 + 30
Jeremy- 85  5 + 30
Holley- 35  3 + 6
Todd- 115  6 + 7
Juan- 75  5 + 14
Mary- 55  5 + 6
Candice- 55  5 + 16
Caitlin- 45  6
Stephen- 85  5 + 4
Emilee- 45  4 + 16
Tommy- 75  4 + 30
Wes- 95  6 + 20
Casey- 115  5 + 11

Great workout everyone! Nice round totals Wes, and Todd. This was a deceivingly difficult workout. Maintaining power during the row turned out to be a tall order. But most everyone agreed that "It's the Burpees..." It always is. When Thrusters are the easier component of the workout we're in trouble. Good stuff.

Thanks for your patience with the rowers. We ended up with three heats at the 5:00 class which was cool because the second and third heats had a bit of a cheering section. Some people like to be cheered on, some don't. Either way it keeps us moving.

A quick shout out to everyone who helps with the small stuff at CFSF: wiping and cleaning after the wod, helping to clean and put equipment back,  restocking the bathroom- anything and everything. We thank you.

Thanks for another great day at CFSF.

The Winter Circus
Go. Do.

Monday, January 19, 2015


Rigid flexibility is what allows us to stray from the path for things like the Winter Circus, and workouts like this one. Thirty Muscle-ups are difficult enough. Thirty STRICT Muscle-ups are something else entirely.

We chose 'Grace' instead.

135 pound Clean and jerk, 30 reps

Jeremy- 95  4:03
Stephen- 95  4:53
Juan- 95  4:12
Sharon- 65  6:59
Candice- 75  4:30
Casey- Rx  7:32
Mary- 75  4:27

Great workout everyone. Super fast finishes Jeremy, and Juan, and Candice. Good job going Rx'd Casey. Good prioritization on a nice Sunday afternoon everybody- your body thanks you.

More big THANKS to Sharon.

Monday is next. Be ready!

Thanks for another great day at CFSF.

3-2-1 Go!


Just ten minutes? Just ten. Is that enough? Yes. When we get that from new athletes at CFSF, we always encourage the athlete to go a few more minutes if they feel like they need to. No takers yet....

10:00 AMRAP
275 pound Deadlift, 10 reps
20 GHD sit-ups (*sub/^mix)

Eric- 225  4 + 8
Dustin- 185  5 + 3^
Tommy- 205  5 + 10^
Paige- 85  5 + 10*
Todd McK- 135  4 + 10
Teresa- 135  5 + 5
Jeremy- 205  4 + 10*
Juan- 185  4 + 17
Sharon- 125  3 + 29
Holley- 55  6*
Stephen- 225  4 + 2
Candice- 135  5 + 1

Great workout everyone, and nice round totals Holley, Tommy, Teresa, Candice, and Dustin. Good job getting the Deads unbroken Paige, and Teresa. That's outstanding work, and strong fuel that everyone benefits from. THANKS!

Ten minutes is perfect for a workout like this. Any longer and it becomes difficult for us to maintain intensity. Intensity is our friend. Embrace it as we do the suck.

Anytime time the WOD includes Deads we need to be very aware of our form barometer. This is the device inside us that keeps us dialed in, both recognizing and correcting any deviation from perfect form.

Form, consistency, intensity. In that order.

Big THANKS Eric, Sharon, and Teresa.


Friday, January 16, 2015


Our warm-up is their workout. Even though there are four other CrossFits around now, and a gym pushing an 'extreme' fitness program, that statement remains true. Good job guys.

250 meter row
21 Cleans, 95/65
9 Kettlebell swings, 53/35
250 meter row
15 Cleans
15 Kettlebell swings
250 meter row
9 Cleans
21 Kettlebell swings

Matt- 75/53  16:05
Todd McK- 65/35  16:00
Paige- 35/30  18:20
Juan- 75/53  15:26
Joan- 15/20  15:30
Tammy- 65/35  17:20
Eric- Rx  14:57
Candice- 55/35  15:35
Casey- Rx  16:34
Teresa- Rx  13:31
Jeremy- 65/53  15:02
Holley- 15/26  17:03
Stephen- Rx  15:34
Sharon- 45/35  20:00
Kortnei- 35/20  11:21
Tommy- 65/44  18:50

Front squat 1-1-1-1-1-1-1-1-1-1

Matt- 205
Todd McK- 145
Paige- 80
Juan- 165
Joan- 75
Eric- 250
Casey- 225
Teresa- 165
Jeremy- 235*
Holley- 70
Stephen- 225
Sharon- 100
Todd- 275
Tommy- 230

Great workout everyone. Super heavy squats Teresa, and Todd, and nice *PR Jeremy.

The Front squat is a more functional squat than either of its cousins. However, a good Front squat requires a good racked position, which requires very good wrist, elbow, and shoulder flexibility. Bad rack? Bad squat. Limited right out of the gate.

Big THANKS to Eric, Sharon, and Teresa.

Thanks for another great day at CFSF. Thanks for your super strong fuel, and monster efforts. Most of all, thanks very much for choosing CFSF.


Thursday, January 15, 2015


Sometimes you're the nail, sometimes you're the hammer. We were hammered today. Loved it. Thanks CFHQ!

3 rounds:
Walking lunges, 50 steps
100' Handstand walk (*sub)
150 Double-unders (^3:1 singles)

Eric- Rx  32:23
Dustin- 35:33*^
Matt- Rx  36:24
Juan- 28:16*
Joan- 33:26
Paige- 38:16^
Todd- Rx  38:17
Holley- 34:04*^
Candice- 37:00*
Sharon- 34:11*^
Teresa- 34:46*
Todd McK- 29:43*
Caitlin- 29:51^
Tommy- 36:06*^

Great workout everyone. Super good job you hand walkers! Not an easy task. Most said the Doubles were the fun part of the workout, and consumed the most fuel. Debatable; 150 Walking lunges is a tall order that also required serious fuel. Pick your poison. When anything overhead feels like the easier component of the workout we're in for it. No worries, right? Right.

Big thanks to Sharon, and Teresa.

Thursday is Day 2 and it's STRENGTH. That's a recipe for more fun.

Thanks for another great day at CFSF.


Wednesday, January 14, 2015


Out of the night that covers me,
  Black as the pit from pole to pole,
I thank whatever gods may be
  For my unconquerable soul.

In the fell clutch of circumstance
  I have not winced nor cried aloud.
Under the bludgeonings of chance
  My head is bloody, but unbowed.

Beyond this place of wrath and tears
  Looms but the horror of the shade,
And yet the menace of the years
  Finds and shall find me unafraid.

It matters not how straight the gate
  How charged with punishments the scroll,
I am the master of my fate,
  I am the captain of my soul.

-William Ernest Henley

Tuesday, January 13, 2015


What better way to follow up pure PT than with an Olympic lift for serious reps. Beautiful. Thanks CFHQ!

75/45 pound Power snatch, 75 reps                                                
Juan- 65  7:43
Tammy- Rx  8:06
Paige- 15  5:11
Todd McK- 45  7:23
Candice- Rx  7:06
Casey- Rx  6:44
Teresa- Rx  6:32
Caitlin- 35  6:39
Tommy- 55  8:05
Jeremy- 65  8:12
Sharon- 35  10:49
T- Rx  7:24
John- Rx  7:48
Wesley- Rx  6:44
Matt- Rx  7:56

Great workout everyone. Lots of good Power snatches. Thanks for that hard work! We last saw this workout in June of 2014. The results are interesting:

Paige- 15  7:10
Todd McK- 45  9:01
Teresa- 55  9:56
Jeremy- 65  10:31
Tammy- 55  10:09
Caitlin- 45  12:19
Tommy- Rx  14:20
T- Rx  8:35
John- Rx  8:17

Paige, Todd, and Jeremy all maintained the same load and increased their power output by finishing faster. Everyone else dropped time, almost in half for some, by decreasing load. Who gets the higher power, higher intensity- results from 140602, or 150112? That's right. 150112. Why? Time.

That's a great example of CrossFit that skeptics will never understand.

This workout is named in honor of LAPD veteran, and SWAT team member Randy Simmons, who was killed in the line of duty February 6, 2008.

Tuesday is a rest day. Do something that feels good and helps you recover. NO OPEN GYM TONIGHT. Stretch, roll, floss, feather, mash. ICE anything sore. It's your business. Take good care of it.

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

Better than yesterday.

Monday, January 12, 2015


It don't Tabata me if it don't Tabata you. Of all the Tabata formats we see, none other tests our ability to maintain a consistent power output over time. Thanks Dr. Tabata, and thanks CFHQ.

'Tabata This'
8 intervals of :20 work and :10 seconds rest. Fewest number of reps in any of the 8 intervals will be scored. Calories on the rower.
Tabata row
1:00 rest
Tabata squat
1:00 rest
Tabata pull-up
1:00 rest
Tabata push-up
1:00 rest
Tabata sit-up

                              Row     Squat     Pull-up     Push-up     Sit-up     Total
Todd Mc K-             3           12          5               7              10         37
Paige-                      3           10          1               3               8          25
Matt-                       6           10          8               8              10         44
Caitlin-                    3            14          7               8              12         42
Tommy-                  5            12          5               5               8          35
Todd-                      6           11          8               10             10        45
Candice-                 4            12          7               7               11        43
Casey-                    5             9           7               7               10        38
Joan-                       3             9          2                7              10         31
Kortnei-                  3            10          7                9               9          38
T-                           5            15          8               12             10         50
Eric-                       7            11          8               9               10         45
Dustin-                   7            12          4               7               10         40

Great workout everyone! Tabata This rewards the CFSF aerobs and punishes the power people. Good job, and good strategy all you CFSF power people. Going out too fast means you're more than likely going to come home with smaller numbers. Pace is key.

Tabata training is peerless when it comes to training all three energy pathways simultaneously, and it's FUN. The Tabata format can be used for just about any exercise, but remember that total effort is required for each of the :20 second intervals.

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

On time, on target, NEVER quit.


Overhead squats, much like Thrusters, are polarizing. Loved, or hated, but NEVER ignored. Five sets of five reps meant we were on the lookout for snipe. Nice start to the cycle. Thanks CFHQ!

Overhead squat 5-5-5-5-5

Matt- 130
Juan- 105
Teresa- 110
Todd McK- 90
Caitlin- 70
Tommy- 115
T- 105

Great squats everyone. Nice job Matt, Tommy, and Teresa- heavy. Not only do Overhead squats indiscriminately expose strength and flexibility issues, but they're also very difficult for strong, flexible people. For these reasons the Overhead squat is seldom seen in any globo gyms.

Core contribution to the Overhead squat is unrivaled. Nothing else we do is as taxing to our core musculature than the OHS. A true pillar test. Considering most have never performed an OHS prior to starting CrossFit, you've all come a long way. Good job, and THANKS for that hard work.

If you are having difficulty with the OHS, check in with John, or Teresa. They can show you an excellent fix that targets our entire pillar that you can begin working on.

Thanks for another great day at CFSF.

It is what it is.

Friday, January 9, 2015


Twelve minutes. Why twelve? Are there test subject workouts going on somewhere? Turns out twelve minutes was perfect. Thanks CFHQ!

12:00 AMRAP
35 pound Dumbbell Thruster, 9 reps
15' Rope climb, 1 ascent (^rope sub)

Todd- Rx  9*
Joan- 20  8 + 7^
Juan- 25  8^
Todd McK- 15  9*
Paige- 15  6 + 11^
Carrie- 15  7 + 5^
Eric- 25  11*
Jeremy- 25  8 + 9*
Sharon- 15  6 + 10^
Teresa- 20  10 + 3^*

Great workout everyone. Nice job at Rx Todd, and monster round totals Eric, and Teresa. Congratulations to EVERYONE that got the Thrusters *UNBROKEN! Always a top priority.

There are too many rope subs. Learn the brakes and practice. That's why the ropes are down. Do it! Just remember rule number one- save enough energy to get back down. Rope climbing is much more functional than Pull-ups, and EVERYONE can perform Pull-ups, so what's the deal?

Friday is a rest day. Open gym 5:15-6:15 for skills, a missed wod, or mobility. You can even finish with an Abmat support for time. It's your time. Take advantage of it. Do something that helps you recover. Take a nap and dream nice dreams of crushing wods at CFSF. Ask for a massage. ICE anything sore or gnarly. Anything that helps you recover will do.

It's your business. Take care of it. Your body thanks you.

Big THANKS again to Casey, Eric, Sharon, Teresa, and Todd. Basement SECURED! Couldn't have done it without your help.

Let your light shine.

Thursday, January 8, 2015


We had a two-for-one sale at CFSF today. Apparently there was some leftover Christmas stock that had to go. Our warm-up is their workout, right? Right.

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Juan- 11:12
Todd McK- 11:00
Paige- 15:40
Casey- 10:20
Joan- 13:51
Eric- 9:25
Todd- 9:31
Teresa- 10:22
Caitlin- 9:16
Jeremy- 10:38
Sharon- 10:32

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

Tammy- Rx  15:33
Juan- 44  15:35
Todd McK- 35  16:40
Paige- 30  19:26
Casey- Rx  14:37*
Joan- 26  21:30
Eric- Rx  12:30*
Todd- Rx  11:59*
Teresa- Rx  13:08*
Caitlin- Rx  12:01*
Jeremy- Rx  14:25
Sharon- 35  16:06
John- 35  10:11
Wesley- Rx  10:05

Great workout(s) everyone! These were two complimentary workouts that definitely deliver. The whole thing has a sick 'Fran' feel to it that the CFSF masochists probably loved. Great idea Eric.

Good job getting the inside portion of 'Helen' unbroken. We love unbroken because it ensures intensity and we know how important intensity is. If you're not sure, here's a clue; Constantly varied, functional movement performed at HIGH INTENSITY. That's CrossFit. That's what we do, and that's what brings success with it. That's also what makes beginners queasy until they get used to it. Intensity. It's what's for dinner at CFSF.

Thanks very much Eric, Sharon, and Teresa.

Thank you all for another great day of training at CFSF.

Soft is contagious. Don't catch it.

Wednesday, January 7, 2015


The CrossFit 'Total' is pure strength. Another workout the skeptics will NEVER understand.... "But just one rep?" Yes. Just one. "I don't understand..." The 'Total' is a workout CrossFitters attack relentlessly and we had some great lifts today. You people are strong!

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
                       BS        SP        DL        Total
Paige-             95         65        110        270
Juan-              285       125       315        725
Eric-               275       165      355        795
Dustin-           275       155       355        785
Matt-             245       145       315        705
Casey-           295       145       385        815
Todd McK-   185        95        225        505
Joan-              70         65        140        275
Caitlin-           135        75        185        396
Sharon-          145       75         205        425
Candice-        145        90        215        450
Wesley-         235       135       300        670
Teresa-          185        90        235        510
Emilee-          120        55        175        350

Great workout everyone. Nice Totals Candice and Casey. Watch out you two... Raegan has the strength potential of an Olympic athlete. Don't make her angry! There were several monster lifts today. That's good fuel that helped everybody push a little harder, and go a little longer. Just another part of CFSF that separates us from the Globo gyms, and the skeptics.

The 'Total' is Coach Rippetoe's contribution to CrossFit, and it's a beautifully simple workout with one objective: Go as heavy as possible. We've seen some mutant monster killers get a total score of over a thousand once or twice at CFSF, but most of the genetically inferior "normal" people score well below that.

What the 'Total' does do is help us quantify strength gains. Most will see gains over time, some really big jumps, and some more like an extra pound or two. Everything counts, and when you reach that failure threshold even a half-pound more on the bar makes a big difference.

Big THANKS to Sharon.

Thanks for another great day at CFSF.

Quitting is easy. Anyone can do it.

Tuesday, January 6, 2015

Shoulder press:
Power position. Grab the floor. Tighten up from the legs. Butt tight. Core tight. Chest tight. Breathe in and LAUNCH! No ankle, knee, or hip movement allowed. Exhale, and finish in an ACTIVE overhead position. Soft knees on the way down.

Power position. Everything is tight, shoulders retracted. Breathe in and hold. Drive the Earth down. Shoulders and hips move together until the bar passes knees. Exhale and finish tall behind the bar. Drive hips back, when the bar passes the knees shoulders and hips move together back to the set-up. Don't reach for the ground. 1-2-3/3-2-1

Monday, January 5, 2015


The second workout of the year turns out to be another Winter Circus session that everyone loves, 'Grace'. Thanks CFHQ.

135 pound Clean and jerk, 30 reps

Caitlin- 65  3:53
Juan- 95  3:18
Todd- Rx  3:18
Teresa- 85  2:57
Jeremy- 95  4:49
Candice- 70  3:25
Casey- Rx  5:55
Joan- 45  3:49
T- 95  2:59

Great workout everyone. Good job going Rx'd Casey, and Todd, and monster workout Teresa!

'Grace' is a short, and sweet workout that packs a serious punch. This confounds CrossFit skeptics because it is such a fast workout. Flat on your back in twenty minutes- or less. In this case a lot less. Crushed.

Thanks for another great day at CFSF.

"Only a dickhead couldn't love this stuff."
-Adrian Bozman



CFSF hopes EVERYONE had a great Christmas, and New Year's eve. It's OVER now, time to get back to work. The first workout of  2015 and it's 'Cindy', one of our "go-to" girls that we're always happy to see. Thanks CFHQ

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Joan- 14 
Tammy- 14 + 9
Matt- 13 + 17
Juan- 15
T- 18 + 5

Great workout everyone. That's a long twenty minutes of pure PT alright. Just keep moving. Did anyone get that deja vu feeling? The Circus never ends does it? No. Although we are now back on our normal schedule, remember to check the CFSF web site for any updates.

'Cindy' is a great workout to focus on Squat form. As those rounds click off it becomes easier and easier to lose focus, and let form degrade. Do not let this occur! The last set should look as good as the first set. Regardless of how tired you are.

Form is everything.

Thanks for another great day at CFSF.

Rest later.

Friday, January 2, 2015

The Airsquat is the meat and potatoes of the CrossFit stew. One of the nine of the Fundamental exercises, it's one of the first things you're taught at CFSF. Unfortunately over time, and when fatigued, Airsquats may become sloppy, or worse- a rule is broken. We have to stay dialed in while we Airsquat ALL THE TIME. No excuses.

If your Airsquat doesn't look like the one above practice until it does. This is where PC flexibility makes a HUGE difference. Tight hams? Good luck maintaining a lumbar curve throughout the whole exercise, or even able to squat to the correct depth.

Awareness, flexibility, and mobility are all necessary components of a good Airsquat. Sloppy movement is inefficient, and ugly. Stay clean, tight, and locked on when you squat.

No ugly Airsquats. Ever.