Search This Blog

Thursday, April 30, 2015


CrossFit has a degree of difficulty button somewhere that when activated makes everything a little more interesting. That button was definitely turned on today. Pull-ups become Chest to bar, and the Handstands were strict. Fortunately for us we also have a button we can activate and it's called rigid flexibility. We hit that button.

Some people mixed the Chest to bar, some let it slide all together. Strict? It was thrown out the window. All kips, and a few subs.

5 rounds:
Row 25 calories
16 Chest to bar pull-ups (*reg/^mix)
9 strict handstand push-ups ("sub)

Todd McK- 20:12*
Paige- (4) 22:09*
Joan- (3) 23:46*
Tommy- 25:30*"
Sharon- (3) 15:28*
Candice- 22:01^
Holley- 21:53*"
Teresa- 25:06*
Tripp- (3) 12:58*"

Great job everyone. This was another deceivingly difficult workout that delivered the desired effect. Everyone agreed that the Row was the suck, and what usually can be a bit of a recovery was far from it today. The Row required a pretty good effort, and if your strokes were long, and powerful you were going to be rowing for :55-1:10. Short strokers were rowing for between 1:45-2:25. That's a long time to row for 25 calories, and made the Pull-ups really interesting.

The good news is everyone is going inverted. Step one is finding which method you like to get inverted, and getting comfortable while you're inverted with some iso holds. Everyone has taken that step. Good job, and thanks for that hard work.

Next step is the Handstand push-up!

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


Wednesday, April 29, 2015


CFHQ threw the runners a nice bone today, and when CrossFit says run we run. Rigid flexibility is what gives us the freedom to choose how far we run... Even though it was a great day to be outside, everyone cut this bad boy down to a 5k run.

5k run

Joan- 29:54
Todd McK- 29:40
Casey- 29:50
Juan- 27:31
Sharon- 35:00

Nice runs everyone, and good job showing up on a "run" day, which for some might as well be 'Fran' or any other crushing workout. A necessary evil for some, a great day for others. If you are not a running fan, examine how you're running, talk with the CFSF runners about the POSE method. Your story might just change a little bit over time as you become a better runner.

It's here. All the apprehension, all the nervousness, all doubt as to whether or not this thing is really happening will be washed away as you slide effortlessly into 'The Arctic Enema' for the first time. This is some serious fun, and you are going to have a blast! We have 12 people of questionable judgement that are signed up for the 2015 Atlanta Tough Mudder Saturday morning. Our thoughts will be with you as you earn your orange headbands!

Thanks for another great day at CFSF.

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

These words will never be as relevant as they are Saturday morning, listening to Start-line Sean!


Monday, April 27, 2015


Master's qualifier's are turning out some impressive workouts. This one was another good one that ranked pretty high on the difficulty scale.

Master's Qualifier Event 2
1 RM Snatch


Master's Qualifier Event 1
5:00 AMRAP:
5 Muscle-ups
155 pound Clean, 10 reps

Corey- Rx  3


1 RM Snatch


8:00 AMRAP
10 Pull-ups
10 Dips
10 Cleans
                      1RM Snatch      Rounds
Todd McK-        95                 2 + 28
Paige-                 40                     2
Candice-             65                  3 + 7

Great job and great workouts everyone! More good prioritization on a nice Sunday afternoon.

Monday is a rest day. No open gym.

Thanks for another great day at CFSF.



Another few twists on an existing benchmark workout not only increased the difficulty level, but the volume by a cool 100%. Hard 'Jackie', twice. Another really interesting workout. Thanks CFHQ.

2015 Master's Qualifier Event 3
2 rounds:
1000 meter row
65 pound Thruster, 50 reps
30 Chest to bar pull-ups
                  1000k 1     1110k 2      Tot
Tripp- 35     5:08            5:44        29:48

Great workout, and prioritization on a nice Saturday morning Tripp! It's hard to go it alone, especially when the wod is a mutant- good job hanging tough, even when given the opportunity to stop after the first round. That's the no quit attitude we love at CFSF.

Thanks for your hard work.



Another really cool part of CrossFit is you can take one of the benchmark workouts, like Diane, add Box jumps and create an entirely different feel. While not quite a mash, that's exactly what happened to us with 'Diane jumps', and she was a good one. Thanks CFHQ!

2015 Master's Qualirier Event 4, or
'Diane Jumps'
21-15-9 reps:
225 pound Deadlift
Box jumps, 24" box
Handstand push-ups (*sub)

Juan- 185  9:12
Eric- Rx  9:20
Todd McK- 135  9:22
Paige- 75  11:25
TW- 135  11:21
Casey- 225*  8:35
Tripp- 135*  9:29
Teresa- 135  11:50
Sharon- 115  13:25
Candice- 135  9:25

Great workout everyone. Word on the street was that the round of 15 was brutal. Good job maintaining!

One of the CrossFit questions we hear frequently is why do you call your exercise circuits "rounds"? The CrossFit mentality is to attack the workout as if it were an actual boxing match, and we are in a fight that we must win. Circuits are Rounds in that fight.

Another is why the 'girl' names? Well you don't remember that storm that hit New Orleans a while back, but you'll NEVER forget hurricane 'Katrina'. Same with 'Fran'. An unforgettable hurricane of devastating potential. Association.

Good job with this mutant workout. Remember that skinned shins are super sexy, more importantly, a badge of honor. It doesn't  matter if you don't know. Train hard, play easy. Everything benefits.

Thanks to Eric, and Sharon!

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

Thursday, April 23, 2015

Inspiring Heather Dorniden Takes a Fall But Still Wins the Race


Isometric holds are no joke. Some can be incredibly difficult, the 'Chin over the bar' is a great example. Planks are manageable for relatively short periods of time, but soon, also become hard to hold. We've practiced 'Hollow' positioning, and we've talked in depth about stability and the contribution it makes to overall performance. These two exercises are great examples of both. Super cool workout. Thanks CFHQ!

5 rounds:
75 pound Snatch, 10 reps (*power)
:30 Chin above the bar (^dead hang)
75 pound Snatch, 10 reps
:60 Plank

Eric- Rx  28:27
Juan- 45  27:30
Todd McK- 45  33:37
Paige- 15  32:17
Joan- (3) 35^  21:35
Teresa- 45  31:50
Todd O- Rx  32:40
Matt- 65*  31:31
Jeremy- 65*  33:00
Sharon- 35*^  28:42
Candice- 35  24:50
Holley- 35*^  26:20
Tripp- (3) 35*^  14:00
Casey- Rx  24:40

Great workout everybody. Nice Snatching! This workout turned into the 'Snatch channel',  all Snatches all the time, no commercial breaks. This was, by all accounts, a very deceivingly difficult workout that left us not only physically spent, but gasping for air. A few people said they felt like they couldn't catch their breath, lying there squirming around in a puddle of sweat after finishing.

Good job holding on tightly through to the end. At any scale, this was a good one. As we are exposed to new exercises, we incorporate them into some of our warm-ups: 5 Sott's presses every 5 Overhead squats, a Bar muscle-up every 5th Pull-up, Pigs on skates, various hangs and holds to which 'Chin over bar' will be added. Our repertoire is constantly growing, and evolving- another very cool part of CrossFit that further separates us from any other programs around.

Thursday is an OS rest day. Rest is a far under rated thing, and it's part of the program. Use your extra time wisely and do something that helps you recover and feel better. Anything from some nice long stretching, to mobility, to massage. ICE anything sore. Take a nap and dream nice dreams of smashing wods at CFSF.

Your body will thank you for the extra time you give it in the form of higher levels of performance, and comfort. That's a big payoff for a small investment of time, and your worth it.

Thanks for another great day at CFSF. Thanks for your monster efforts. Big thanks again to Sharon!

Let your light shine.

Wednesday, April 22, 2015


Regional Events usually involve classic CrossFit stuff, this repeat was no different. Climbs and Cleans are two things we see quite often. There was no Rope climb sub today, we subbed out Pull-ups instead at ratio of 4 Pull-ups for 1 Rope climb. Next time it'll be 5 Pull-ups, then 6 Pull-ups for each Rope climb. Get it? Gotta learn to climb the ropes. Everyone.

2013 Regional Event 7
4 rounds:
15' Rope climb, 2 ascents (*PU sub/^mix)
100' sprint
225 pound Clean, 4 reps
100' sprint

Juan- 95^  7:59
Paige- 45^  9:51
Todd- 75  5:55
Joan- 35*  11:12
TW- 75  9:30
Candice- 65  8:57
Sharon- 45*  9:50
Caitlin- 55*  5:22
Tommy- 95*  7:50
Tripp- 75*  6:06
Matt- 135  12:33
Todd O- 155  10:58

Great workout everybody. Super fast finishes Caitlin, and Todd. There were a couple of people who got this workout two years ago and nearly cut their time to completion in half. Candice, and Todd both flew thru this compared to last time; but we can't really compare them fairly because in 2013 they both had to sub the Rope climbs. Not any more. A faster time with the added climbs. Good job you two!

Rope climbing is a more functional exercise than Pull-ups. We'll keep the rope down so you can get some extra practice in. You've all learned the different braking styles, wear some long socks or long pants and get on it!  Otherwise, you'll be doing a boat load of Pull-ups anytime there's Rope climbs in the wod

We set a few targets with the Cleans. Great job hitting them. Patience, and timing, a super fast flip, heels, and POSITIONING were key. Thanks for your attention to detail. Olympic lifts for reps consume copious amounts of fuel. Miss these cues and you have a leaky gas tank to start with.

Good job avoiding traffic, and each other during the sprints- which turned out to be where many people caught their breath. Just remember the loop. No head-ons, please.

Big thanks to Sharon.

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

Life is good. CrossFit makes it better.

Tuesday, April 21, 2015


We have developed some standard phrases with respect to strength days at CFSF, 'No clock', and 'More relaxed' are two. However, strength day phrases, just like everything else does, have evolved into 'Double your pleasure, double your fun', or 'Why settle for one when you can have two?' which kinda ties up the "Do more, be more" CrossFit attitude we love into a nice bow. Good stuff.

Thruster 3-3-3-3-3-3-3
Todd- 185                  19:42
Juan- 110                    20:35
TW- 115                     24:57    
Eric- 150                     18:13
Holley- 80                    22:35
Sharon- 80                   33:00
Jeremy- 135                23:11
Teresa- 115                
Caitlin- 75                    17:58
Tommy- 145                25:00

4 rounds:
400 meter run
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Overhead squats
10 Double-unders

Great workouts everyone. There were some heavy lifts and fast runs. All and all, another great day. That's an impressive amount of work to get squeezed in under an hour. Can do, no doubt.

Irrespective of what you were able to lift with the Thrusters keep this in mind, Thrusters, like Overhead squats, are tough. They require levels of strength, and flexibility most people do not possess. We CrossFitters possess these mad skills, and many others. The really cool part? Overhead squats are just one of many, almost countless CrossFit exercises we will see that require ultra-high levels of athletic skills which will never get any easier. We will get better.

Big thanks to Eric, Sharon, and Teresa.

Anything worth doing is worth overdoing.


R and R takes on a whole new meaning at CFSF, and it's certainly NOT Rest, and Relaxation. More like Run, and Row. At least there weren't any Burpees in the middle this time...

1000 meter run
30 Handstand push-ups
1000 meter row

TW- 14:38
Todd- 13:07
John- 10:04
Jeremy- 13:35
Teresa- 15:30
Juan- 10:38
Sharon- 16:38
Holley- 14:22

Great job everybody. Super fast finishes John, and Juan! I heard a few people threw in some Burpees on the back end of the wod just for old times sake. Brutal.

'R+R' (with 21 Burpees in the middle) was one of our "go to" workouts when CFSF first opened. What's funny is now 'R+R' is one of our warm-ups. Our warm-up is your workout counts for us too? Yes. Better than yesterday.

Big thanks to TW, Todd, Sharon, and Teresa.

3-2-1 Go!

Friday, April 17, 2015


Hammer to the hand, or hammer to the foot?  Not much of a choice is it. Does the nail know what's about to happen? Do the livestock walking down that ever narrowing chute have any clue as to what's going on? We know we're going to be hammered, and we show up anyway. That's the no-quit attitude of a CrossFitter, and what we love to see at CFSF because these people also bring great fuel that everyone in the gym benefits from.

10 rounds:
:30 seconds of Burpees
:30 seconds rest
:30 seconds DB Thrusters, 45 lbs.
:30 seconds rest
                         Burpees     DBT     Total
Todd- Rx              83           73        156
Juan- 25                78           55        133
Eric- 35                 70          100       170
TW- 20                 71          111       182
Joan- 10                71          125       196
Candice- 15          81           121       202
Teresa- 20            73           118       191
Tommy- 25           52            64        116
Caitlin- 15            106          121       227
T- 25                    61           104       165

Great workout everyone! Our resident mutant was the only person brave enough to get this gem as prescribed, and reversed the trend by nailing it. Good job Todd! Outstanding rep totals Caitlin, and Candice. All go. No show. Great job you two!  Joan, and Teresa got close to the 200 club but didn't get past security. Stopped at the gate. Maybe next time. Monster workouts none the less. Nice work you two.

This was one of the rare workouts where the Burpees weren't the bad guy. Compared to the DBT's, the Burpees were a breeze. When the Burpees are the easier component of any workout we're in trouble. If it's any consolation, Burpees hate us too.

The DB Thrusters were a long, tall glass of suck. They always are. Somewhere between rounds four, and six, when things are just about as tough as they can be, you find yourself on auto-pilot. No longer affected by the stress and apprehension a wod like this can bring with it, just moving with a purpose toward the finish. Just keep moving. As soon as it's started, it's over. Good job hanging tough through to the end!

Thanks for another great day at CFSF. Thanks for your monster efforts and super strong fuel. You people are AWESOME! and strong too.

On time, on target, NEVER quit.

Wednesday, April 15, 2015

The Standells - Dirty Water (Boston Montage)

2 years ago today


We experienced the CrossFit time warp again. 15:00 minutes felt A LOT longer than 15:00 minutes should feel. More bonus points for staying on your feet at the end. However, this was another good one that definitely delivered. Thanks for the workout CFHQ!

15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD sit-ups (*sub^mix)

Joan- 35*  4 + 2
TW- 55  6 + 9
Juan- 75  5 + 17
Caitlin- 45*  6 + 9
Candice- 55*  8
Todd- 95  5 + 12
Tommy- 65*  5 + 6
John- 95^  6 + 5
T- 65*  7 + 18
John- 95^  6 + 5
Wesley- 85  5 + 9
Tammy- 35^  5 + 7

Great workout everyone! This turned into a real gut check around the three minute mark, just when that "getting done" fuel should be kicking in people were slowing down noticeably. With one exception- Candice kept rolling strong right through to the end and racked up an impressive 8 rounds. Here's the kicker- she went UNBROKEN! Nice job Candice. That's good fuel.

Good job on the GHD sit-ups. Most have a love/hate relationship with the GHD, using it during the warm up but not in the workout. Some people complain about the "ice cream headache" they get after using the GHD. If that's the case, exposure over time might help. Do a few GHD sit-ups every few days to become better acclimated to the stress our brain must endure as we fly up and down.

We talked about a few cues for the Push press as well. Good job hitting those targets. Missing basic cues means you are working way too hard. Harder than you would were you moving as efficiently as possible. Muted hips on the Push press means your shoulders are already smoked for the OHS. Not good.

Wednesday is a rest day. Use your extra time wisely and do something that helps you recover. Our PC has been pounded over the last training cycle; give it a little love. Roll, floss, feather, or just stretch. Your body deserves it. Time spent getting some love away from CFSF is just as valuable as time spent getting some love inside CFSF. It's your business. Take good care of it.

Here's a good article on rest and sleep with links to more information on the subject:

Here's just one more:

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

Expect more of yourself.

Tuesday, April 14, 2015


This was a super fun workout that delivered a big punch by the end. Another well thought out workout from CFHQ. Some people treated this workout just like HQ wanted it to be- HEAVY. Some people went sub max and added as they went, and some people kept the same load for all ten sets. More rigid flexibility.

10 rounds:
:15 second Deadlift
:45 second Rest
Juan- 6@185, 4@205        80
Eric- 10@225                    71
Casey- 5@225, 5@245     58
Teresa- 10@185                25
Candice- 3@165, 7@155   58
Joan- 10@65                      81
Holley- 10@95                   78
Tommy- 10@225               50
Tripp- 10@185                  80
Caitlin- 10@105                 92
Todd- 10@225                  92
T- 10@185                        81
Wesley- 10@205               67

Great workout everyone! Good job going heavy Teresa, and monster rep totals Caitlin and Todd! There was a lot of positive feedback on this workout, after we got up and out of our sweat puddles and talked about it. Bonus points just for staying on your feet at the end.

We talked about a few things we had to see with the Deads, and listed five cues to keep in mind. Can you think of five Dead cues right now? There's a bunch. It should be easy. Constant focus is required to stay dialed in. Miss a cue? No big deal right? Wrong. Especially when Deadlifting- miss a cue and you're inviting injury to the party. Your spinal column thanks you very much for taking it into consideration while lifting and moving safely. Use these principles outside of CFSF as well and move safely as you cruise through the daily activities of life.

Thanks for another great day at CFSF.

Just one more rep...

Monday, April 13, 2015


We pulled the 'rigid flexibility' card on this one, with the exception of one guy that is, and threw the word STRICT out the window. Strict is the absence of momentum, and changes everything.

3 rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

Holley- 27:14
Todd McK- 27:08
Paige- 27:41
Joan- 28:05
Teresa- 27:46
Todd- Rx  39:36
T- 20:48
John- 23:23
Wesley- Rx  21:36

Great workout everyone. MONSTER workout Todd- all strict. Outstanding! A few people cut some of the Pull-ups, understandably, as 135 total is a lot. However, Paige pointed out that this was a balanced workout; 45 pushes, and 45 pulls.

Strict doesn't necessarily mean more work, it just means that you're going to be working harder. When you think about the formula for power output, time is a big factor. The faster we work, the higher our power output will be. Conversely, the slower we work the lower our power output will be.

Strict work is super tough, and a great way to increase overall strength. Ask any of the CFSF ladies about strict vs. kipping and they'll tell you what's up. There are CFSF ladies that can crank out 20+ Kipping pull-ups, yet are UNABLE to do one Strict pull-up. That's a big difference.

Hands- 0
CrossFit- 7
Thanks for another great day at CFSF. Great prioritization on a super nice Sunday afternoon.

Do it again!


Just in case you haven't heard where the now infamous "Fight Gone Bad" workout got it's name, BJ Penn coined it while lying in a pool of sweat, just after Coach Glassman ran him through the workout for the first time.

CG "Is that anything like a fight?"
BJP "It's a Fight Gone Bad!"

The Mixed Martial Arts community takes FGB to a whole new level by adding a fourth, and fifth round- as if three rounds weren't difficult enough. CrossFit took it one step further by prescribing a specific number of reps to perform, instead of the arbitrary 1:00 minute's worth at each station. This was definitely a good one. Thanks CFHQ!

'Spartan Fight Gone Bad'
5 rounds:
20 Wall ball shots, 20/16
20 Sumo deadlift high pulls, 75/45
20 Box jumps, 20" box
75/45 pound Push press, 20 reps
Row 20 calories

Joan- (3) 35  32:32
Eric- Rx  37:28
Todd McK- 45  38:16
TW- Rx  41:17
Teresa- Rx  38:24
Todd- Rx  39:10
Juan- (3) 65  21:05
Sharon- (3) 35  36:14
Candice- Rx  39:42
T- 65  42:25

Great workout everyone! Really good job going Rx'd on this one too. This was the first FGB for a couple of people, and the extra two rounds landed EVERYONE in uncharted waters for the first time, where it quickly became sink, or swim. Good job hanging tough.

FGB is a tough, but fun workout that proves to us that we can do much more than we think we can, and that most of our limitations are self imposed.

There were several suggestions as to what this beast could be called: 'Fight Gone Really Bad' was one, 'Forced Rep Fight Gone Bad' was another. We stuck with 'Spartan' because of the total number of reps in each round. Anytime the word 'Spartan' is used we're getting a hundred of something.

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

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

Movement = Life.

Friday, April 10, 2015


This workout was a pain sandwich with Burpee bread. But, it actually followed the theory pretty well. Not too bad at all. Just keep moving.

20 Burpees
135 pound Hang snatch, 20 reps
20 Bar muscle-ups (*sub)
135 pound Hang snatch, 20 reps
20 Burpees

Juan- 45  13:15*
Eric- 75  17:40
TW- 45  15:12*
Todd McK- 45  13:10*
Paige- 15  15:33*
Candice- 35  11:53*
Teresa- 55  12:39*
Holley- 15  13:33*
Caitlin- 25  9:17*
Tripp- 45  9:50*
Kayla- 15  13:06*
Todd- 75  19:37
Tommy- 55  15:22

Great workout everyone, MONSTER Muscle-ups Eric, and Todd. This workout turned into the Burpee channel, and what's worse is the Burpees weren't the suck this time... The Muscle-ups took the cake, with Snatches close behind.

Eric H. killing the Bar MU's
Thanks for another great day at CFSF.


Thursday, April 9, 2015

Inspiration: Be Great, Powerful Beyond Measure - Are you a Spartan mater...


Before CrossFit walking on your hands would have been considered more of a circus act than a component of a workout. Since CrossFit, EVERYTHING has changed. Turns out that the people that possess that "circus monkey" gene are natural born CrossFitters, and that the rest of us just have to keep practicing, and trying harder to acquire these skills. Another part of CrossFit I love is that on any given day we can all be reduced to novice players in a professional game. Cool stuff, huh? Yes. Thanks CFHQ.

15:00 AMRAP
25' Handstand walk (*HSPU/^sub)
20 Knees to elbows
15 Loaded hip extension, 25/15

Todd McK- 3 + 37*
Paige- 2 + 35*
Matt- Rx  3 + 4
Juan- 4 + 8*
Holley- 2 + 20^
Wesley- Rx  3 + 57
Caitlin- Rx  3 + 55
Candice- 3 + 33*
Todd- 3 + 58*
Jeremy- 2*
Sharon- 4 + 10*
Tripp 5 + 10^
T- 4 + 20*

Great workout everyone, at any scale. Really great workout Caitlin, Matt, and Wesley. You three athletes DEFINITELY have the gene, and killed the HSW! Outstanding. The rest of us ended up with Handstand push-ups, and while no walk in the sun, they're a lot easier than hand walking. Who knew gymnastics could be so much fun?

The rest of the workout went relatively well, K2E's and Hip extension are two exercises we regularly incorporate into our warm-ups enough to give us a bit of a buffer. Does that mean we should be walking on our hands as part of a warm-up? Sounds good. Get an Abmat and practice Tripod headstands, then progress to Handstands, then all you have to do is walk. Easy. Time will continue to pass. What we do with our time is what matters. Embrace the suck and practice. Things will never become easier, you will become better.

Thanks for another great day at CFSF.

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
-Thomas A. Edison

Quitting is easy. Anyone can do it.

Tuesday, April 7, 2015

Master Guy Savelli's Huc Chung Kun Tao Spear Hand Demonstration

The nine fundamental CrossFit exercises


CFSF hopes everyone had a nice Easter, and Spring break. It's OVER. Time to get back to work.

Front squat 3-3-3-3-3

TW- 125
Todd McK- 160
Paige- 80
Eric- 225
Candice- 115
Teresa- 165
Kayla- 75
Juan- 195
Jeremy- 195
Caitlin- 100
Tommy- 205
Tripp- 200
Wesley- 175

Great workout everyone! Monster squats Eric, and Teresa! Nicho was in the box because everyone- EVERYONE smashed it. Great Front squats on a day where there was a lot of good fuel floating around CFSF and everyone benefited.

That's another beautiful part of CrossFit. When one, or two people in the room are just killing the workout, that motivates the other people around to push a little more, go a little longer, or just speed up. Not at globo gym. Only CrossFit.

Tuesday is a rest day. No open gym, so you'll have to take care of your business at home. Roll, smash, floss, or feather anything gnarly. Stretch anything that's tight, *hint... HAMS, and the entire PC to start with, finishing with chest, shoulders, calves, and arms. ICE anything sore. Then, take a nap and dream nice dreams of smashing wods at CFSF.

All days are good at CFSF, but this was a really good day. Thanks for the super strong efforts, and fuel.

"The moment you doubt whether you can fly, you cease forever to be able to do it."
-J.M. Barrie, Peter Pan

Rise to the occasion.

Friday, April 3, 2015


The lunch crew got a good soaking today, four people who didn't mind the rain ran anyway. That's the CrossFit spirit we love, but it still didn't motivate any of our hydrophobes to get out in it. The other option wasn't very good, but it wasn't soaking wet. 100 Casey Fairbanks from last Saturday.

Hammer to the hand, or hammer to the foot? Either way someones getting hit hard.

5 rounds:
350 meter run
50 meter Walking lunges

Eric- Rx  18:28
Taj- Rx  18:25
Caroline- (3)  17:40
John McC- (3)  17:40
Sharon- Rx  23:36
Tripp- (3)  13:03

100 Casey Fairbanks

Todd McK- 15:02
Paige- 22:40
TW- 23:34
T- 17:33

Great workouts everyone. Ultra fast runs Taj, and Eric! Albeit wet, the runners all said that this was a really fun workout. The evening runners were the ones to really benefit from the rain as the weather was perfect to be outside our box.

Super good job Todd McK. You killed Casey Fairbanks! No worries. He'll be back. 100 of anything can be daunting. When it's Burpees AND Pull-ups, the suck factor increases ten fold. Good job hanging on tightly through to the end!

Friday is a rest day. Open gym 5:15-6:15 for a missed wod, mobility, or both. CFSF will be CLOSED Saturday, and Sunday. Enjoy a long weekend off and come back strong Monday, ready to roll.

Here's an interesting comparison of some classic CrossFit stuff vs. running:

Thanks for another great day at CFSF.

"If it ain't raining, we ain't training!"

Movement = Life

Thursday, April 2, 2015


This was no bad April Fool's joke. This workout had teeth, and likes to bite. Another super fun workout. Thanks CFHQ!

5 rounds:
20 Box jumps, 30" box
20 GHD sit-ups (*1:1 Abmat 20/16)
20 Hip extensions

Holley- 20"  13:52*
Taj- 18:30*
Matt- Rx  20:58
Caroline- 24"  23:33
Paige- 24"  22:08*
Todd McK- Rx  21:26
Sharon- (3) 16"  14:07
Juan- 24"  19:23
TW- 24"  21:57
Teresa- Rx  18:52
Kayla- (3) 20"  12:30*
Tripp- (3) 20"  9:34*

Great workout everyone. Nice job going Rx'd Matt, Teresa, and Todd! Super fast finishes Holley, and Taj, and welcome to the rodeo Kayla, and Tripp. Hold on tight.

The GHD's got pounded today. Sit-ups, and Hip extension can be a recipe for an ice cream headache of the highest order. Throwing Box jumps in really gave our vestibular system a tough workout as well. No worries, we get used to that in no time. It's the ice cream headache that will always be a problem.

Everyone has issues with the Box jumps initially. Good job stepping away from your "safety zone" Caroline. Box jumps will always suck. However, you will continue to improve. You're off to a good start. Now just follow through.

Congratulations Jeremy, Teresa, and Todd O. for participating in this year's Open. We are proud of you all, and have high expectations for next year.

6012 (46931)Jeremy Maraskine8802 (73)8840 (165)9397 (76) - s7976 (515) - s5400 (16)6516 (12:43) - s
1446 (11857)Teresa Ross1340 (131)3055 (125)1198 (82)3251 (650) - s1373 (33)1640 (13:31)
364 (3177)Todd Owen621 (121)650 (195)488 (82)362 (162)713 (18)343 (12:13)

Thanks for running the show Teresa, and THANKS for another great day at CFSF.

On time, on target, NEVER quit.

Wednesday, April 1, 2015


5:00 minutes. Just 5:00 minutes? Yes. It'll be plenty. Skeptics aside, 5:00 minutes was more than enough time to leave us completely spent, writhing on the floor in search of unattainable comfort.

We know what's up.

5:00 AMRAP
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

                        DL        PP        Rounds
Holley-             65         25            9
Eric-                225       95             8
Todd McK-       155       65             6
Paige-               85       35           6 + 8
Taj-                 115       65             5
TW-                155       55             8
Jeremy-           185       85           6 + 5
Juan-               185       85           6 + 3
Sharon-           135       55           5 + 3
Candice-         145       70              7
Teresa-            155       65           7 + 5
Todd- Rx  6
Tripp-              135       65           7 + 3
T-                    185       95           6 + 9

Great workout everyone! Excellent round totals Holley, Eric, and Tammy, and nice job going Rx'd Todd! CrossFit has the ability to warp time and this was another time bending session that felt A LOT longer than it really was.

Good job hitting the cues we talked about. Workouts will ultimately end. We have to live the rest of our lives with the body we have. Make sure you keep that arrangement prioritized and take care of your business.

Thanks for another great day at CFSF.

3-2-1 Go!


There's a reason the Overhead squat is the last of the three CrossFit squat varieties we teach at CFSF. The Overhead squat is in an elite group of CrossFit exercises that require high levels of both strength, and flexibility, cruelly and indiscriminately exposing deficits in both areas. It's like trying to learn trigonometry before learning basic math.

Once the Air, and the Front squat are locked on it's time to go overhead.

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

Candice- 115

Great job Candice! With everything else going on, a few people making up missed wods, and another few people doing 15.5 again, you quietly went to work and NAILED it today. Outstanding focus amidst all the chaos around you.



Casey Fairbanks is a guy who complained SO MUCH about a particular exercise that the Instructor named the exercise after him. From then on, Burpee pull-ups were known as Casey Fairbanks.

100 Casey Fairbanks

John- 17:57
Wesley- 16:38

Good job guys. You were the only two to be fortunate enough to get this one, be happy about that. Maybe a few stragglers can add it in as a warm-up next week.