Something to listen to over Christmas:-)

191223

OK guys, this is it. Three of three, and a lot of fun. Everyone's favorite, The 12 Days of Christmas.

Here's the workout:

The 12 Days of Christmas

1. Deadlift, 225/155
2. Burpees
3. Pull-ups
4. Push-ups
5. Toes to bar
6. Shoulder to overhead, 95/65
7. Box jumps, 20"
8. Walking lunges
9. Sit-ups
10. Ring rows
11. Kettlebell swings, 53/35
12. Front squat, 135/105

After this we are off until 12-27. You have been informed.

CFSF

191221

The second of three:

MoDuLaR
:30x:30x10x3

It's the Interval Channel. All intervals, all the time.

CFSF

191220

Hopper and Interval Generator:

You hold your destiny in your hands today. Could be anything, so be ready. PT, Oly, SMMF... only you know.

How much we do, how long we do it, and worse, how many times we do it largely relies on luck. Luck is the residue of design, yet there is no prepping for this. Last year, the children destroyed us. Not again this year. We can hope. No children allowed! Just kidding. We won't let them throw.

CFSF

Interesting article. Worth the time to read:
https://www.yahoo.com/lifestyle/eating-chili-peppers-may-prevent-fatal-heart-attacks-and-stroke-202500699.html

It's Official. Christmas Time is Here!

December News and Christmas Schedule

As some of you have heard we will NOT be scheduling any "off reservation" December programming. That means the 2019 Winter Circus will be distilled down to three workouts:

12-20 Hopper and Interval Generator
12-21 MoDuLaR
12-23 The 12 Days of Christmas

CFSF will be CLOSED 12-24 through 12-26. OPEN 12-27 through 12-29. CLOSED 12-31 through 1-2.

Merry Christmas and Happy New Year!

CFSF

The Inverted Burpee

CFSF will be closed November 28 through December 2, Happy Thanksgiving.

Very Good Stuff...

20.2

.

Skynet is Real!

The Sumo Deadlift High Pull

RIP Ginger Baker

20.1

Good Info

https://youtu.be/RFE8MFBZURI

Scales

L-Sit

Inversions

Planks

Stretch

Do You Like Scallops?

The Medicine Ball Progression

The Beatles - Revolution

MOUNTAIN ATHLETE STRENGTH STANDARDS

LIFT                                 MEN              WOMEN
Front Squat                 1.25x BW       1.0x BW
Hinge Lift                     1.75x BW       1.25xBW
Bench Press               1.25xBW         .9xBW
Push Press                 1.10x BW        .7xBW
Hang Squat Clean  1.1x BW          .9xBW

TACTICAL ATHLETE STRENGTH STANDARDS

LIFT                                        MEN               WOMEN
Front Squat                             1.5x BW     1.0x BW
Dead Lift                                 2.0x BW       1.5x BW
Bench Press                           1.5x BW      1.0x BW
Push Press                             1.1x BW       .7x BW
Squat Clean                          1.25x BW     1.0x BW
Squat Clean+ Push Press    1.1x BW    .7xBW

CFSF is  CLOSED today

The Push Press

              Do not unlock!

WOW.

Triumph in the face of adversity.

G.I. Sloppy Joe Dip

https://foodwishes.blogspot.com/search?q=sloppy+dip

Old School Split Snatch

The GHD Back Extension

The Wall-Ball Shot

The Shoulder Press

The Hang Power Snatch

The Hang Snatch

Good Job Pete!

https://www.mlb.com/video/alonso-s-custom-9-11-cleats


This is a hilarious commercial. Scroll down and watch it!
https://www.12up.com/posts/video-pete-alonso-and-jeff-mcneil-act-in-step-brothers-parody-for-all-star-votes-01ddk4wm1s6t

Expect more of yourself.

Never Forget

Old Surfers Just Like to Surf

https://youtu.be/BUhJwdet8Rs

OK guys, you've made it. Summer is officially over, right? Wrong. We know better. Things are cooling off a bit, but summer will be here for another few months before the A/C kicks in.

However, we do get a Labor Day break. Thursday, 8-29 will be the last training day until Tuesday, 9-3. Enjoy the break but get some love too. There are two videos to check out. Watch them! Foam rolling and Lacrosse ball rolling/smashing are two easy ways to keep our bodies unglued, and you'll have a little extra time, so DO IT! Your body will thank you.

Thanks for your hard work and monster efforts. That's wicked strong fuel that helps everyone keep going when everything inside begs you to stop. They can. I can.

"We aren't leaving until three people quit. We've got nowhere to go and all night to get there. How badly do you want it?"

CFSF

Roll on!

15-Minute Foam Roller Tutorial for Low Back Pain Relief

Don't wish it was easier.

Wish you were better.

CFSF

31 Keto Diet Recipes

https://theinspiredhome.com/articles/31-tasty-keto-recipes-for-dinner-and-dessert?gclid=EAIaIQobChMIx9bFksqj5AIViJyzCh1FegFcEAAYAyAAEgI70vD_BwE

Nasty Girls

CrossFit - Nasty Girls

Nicole, Annie, and Eva. Three CrossFit HEAVY HITTERS, all of whom have WOD's named after them, working very hard. Watch the ENTIRE video and remember what you see at the end. COMMITMENT.

This is fuel of the highest order.

Nicole Carroll, 51
'Nicole'
20:00 AMRAP
400 meter run
Max rep Pull-ups

Annie Sakamoto, 43
'Annie'
50-40-30-20-10 reps:
Double-unders
Sit-ups

Eva Twardokens, 54
'Eva'
5 rounds:
800 meter run
30 Kettlebell swings, 53/35
30 Pull-ups

CFSF will be CLOSED

Friday 8-30 through Monday 9-2

A Quick Row Review

Garlic Mushrooms. Yum!

Well, Should We?

Alt. DB Snatch

This Guy Can Soar!

https://youtu.be/l0VK04kITiQ

What Goes into Feeding an NFL Team?

https://youtu.be/YjjLw4qypw0

There are some wicked good recipes in this video. Very cool stuff!

Wow.

https://youtu.be/Hal37f57tY8

Incredible strength. Men's gymnastics- Rings.

Cojones Grande

Push-up Plus Plank

Hollow position. Everything tight. Breathe.

Determination.

de·ter·mi·na·tion

/dəˌtərməˈnāSH(ə)n/

Learn to pronounce

noun

noun: determination

1. 1.

   firmness of purpose; resoluteness.

   "he advanced with an unflinching determination"

   synonyms:

   resolution, resolve, resoluteness; More

   antonyms:

   weak-mindedness, pusillanimity

2. 2.

   the process of establishing something exactly by calculation or research.

   "determination of molecular structures"

   synonyms:

   calculation, discovery, ascertainment, establishment, fixing, deduction, divination, diagnosis, discernment, check, verification, confirmation "the first determination of the speed of light"

ONE ARM MUSCLE-UP. WHAT!?

aire acondicionado

https://slate.com/culture/2013/07/a-history-of-air-conditioning.html

Food Facts You Never Knew About

https://youtu.be/cLHk3RBVzKg

Wrists Hurt? Here's Help...

Very Good Stuff

Psycho! Sorta...

https://www.annistonstar.com/news/crime/police-man-stabbed-ex-wife-in-the-shower/article_c67df4d2-b7b0-11e9-93ba-33897f115e3b.html

Right here in our town no less!

A Few Recipes

https://www.delish.com/cooking/recipe-ideas/a28541924/deviled-avocados-recipe/

https://www.delish.com/cooking/recipe-ideas/a22344312/cool-ranch-zucchini-chips/

https://www.delish.com/cooking/recipe-ideas/a21602155/zucchini-tater-tots-recipe/

This is a great site full of recipes that are paleo-friendly:

www.delish.com

We tried the Bacon and Eggs Pan Pie recipe from the June 25 blog entry and it was wicked good! Here's a link to the video:

https://youtu.be/DHaMBCaSEPE

Disfruta!

Nothing Gold Can Stay...

https://www.washingtonpost.com/sports/hungarys-milak-breaks-phelps-world-record-in-200-butterfly/2019/07/24/dabc5cd0-ae0b-11e9-9411-a608f9d0c2d3_story.html?noredirect=on

Nature's first green is gold,
Her hardest hue to hold.
Her early leaf's a flower:
But only so an hour.
Then leaf subsides to leaf.
So Eden sank to grief,
So dawn goes down to day.
Nothing gold can  stay.
-Robert Frost

No big deal, just a 10 YEAR OLD WORLD RECORD going down. Hard work pays off. This is proof. Your hard work at CFSF pays off too. Everything counts, and effort means everything.

CFSF

10+ Tips For Kettlebell Jerks: HOW TO JERK

Hooyah Eddie!

https://www.yahoo.com/news/navy-seal-prosecutors-stripped-achievement-220150145.html

Triple-Unders

"He sent among them swarms of flies, which devoured them, and frogs, which destroyed them."
-Psalm 78:45

7 Years Ago...

120730

Was it the Clean, or was it the Burpee? It was the combination. Lethal. We were the nail. Again. Felt great...

Three rounds:
135 pound Hang power clean, 15 reps
15 Burpee's

Nanook- 55  10:34
Lynde- 75  6:34
Richard- Rx  8:44
Emilee- 75  11:54
Alice Anne- 55  9:27
Eric- Rx  8:48
Teresa- 75  9:16
Scott- 115  10:22
Shaun- Rx  7:28
Todd- Rx  8:00
Cortez- 125  9:09
Dave- 75  10:52
Kathryn- 65  6:39
Candice- 55  10:24
Jessica- 35  8:35
Brandi- 65  12:01
Holley- 45  8:51
Shar- 45  9:35
Cliff- Rx  6:08
Corey- Rx  3:56
Joshua- Rx  8:27
Keith- 65  12:15
Josh- 65  9:43
T- 115  7:35

Super good workout everyone. Seriously fast times Kathryn, Lynde, Cliff, and Corey. You all have the cardio-respiratory system of King Kong! Congratulations Keith- you're doing it. Good job Dave- just keep that shoulder happy (you too Andrea).

Remember and practice the cues and patterns we worked on while "Cleaning up the Clean". They will help maintain efficient movement as you grind through reps, and nothing gasses like "O" lifts for reps.

Thanks very much for the Frog Tog Kathryn and Dave. It, and you, are very much appreciated.

Just for kicks, we compared time and load from 10 people from both the lunch crew and the night crew. Here's how things broke down:                  

                 Total time     Total load
Lunch-        1:15:39         720 lbs.
Night-         1:09:16         680 lbs.

Imagine the sense of accomplishment Olympic athletes feel as they stand victorious on the podium. We may not be Olympians, but we know this feeling as CrossFitters. We feel it every time we finish a wod. That's a huge part of why we do it- why we work so hard. We can. Most can't. An uncommon dedication to fitness...

http://www.mobilitywod.blogspot.com/

http://www.woundedwarriorproject.org/

Tuesday is a rest day. Use your time wisely and take care of your business. If you don't who will? Thanks for another great day of training and conditioning at CFSF. Thanks for the terrific efforts and fuel.

WFYU- 12 weeks.
CFSF

The Single-Dumbbell Overhead Squat

swift and decisive

Yum!

Very Cool Stuff...

Do NOT Mess With These Guys...

Just a couple of powerful statements overheard at the 190710 night session:

"The Master must rest."
-Rae Maddux

"Strength + mobility = durability"
-Kelly Starrett

CFSF

Pete Alonso Steals the Show

https://www.espn.com/mlb/story/_/id/27150723/pete-alonso-stole-show-home-run-derby-ages

Reverse Plank

Eddis Is Free!

https://www.foxnews.com/opinion/don-brown-eddie-gallagher-is-free-but-two-other-officers-face-bogus-politically-driven-murder-charges

Interesting Drive to Work

Free Eddie!

https://www.yahoo.com/news/u-navy-seals-war-crimes-100236050.html

Bacon and Eggs Pan Pie

https://youtu.be/DHaMBCaSEPE

There's a twist at the end.... very interesting starch selection.

TGU+WBS+SDHP=WFYU

ARS

Free Eddie!

https://www.yahoo.com/gma/wife-navy-seal-eddie-gallagher-trial-murdering-isis-095100442--abc-news-topstories.html

Evel Knievel

https://youtu.be/_W8hvBeqc-c

Congratulations Dr. Caroline!

Low Carb Baked Cabbage

https://youtu.be/yB10tnzHGXE

Enjoy!

On the Shoulder of Giants

https://youtu.be/4KrCy_ZRPE8

The difference between possible and impossible?

Determination.

"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself."

-D.H. Lawrence

CFSF will be CLOSED Monday May 27th
Memorial Day

Hunter S. Thompson - Buy the Ticket, Take the Ride

https://youtu.be/VlAZV_EsSSE

"It's always good to act crazy first, because later you can appear normal."
-Hunter S. Thompson

Kai Lenny crosses the Hawaiian Islands on hydrofoils

Memorial Day Murph

Lt. Michael Murphy, USN

OK guys it's that time of the year again. Memorial Day is Monday, May 27 which means we'll be doing the annual Memorial Day Murph workout on Sunday, May 26 at 12:30. This is a CFSF all-time favorite so plan to be there to honor this Warrior.

The Doolittle Raid

77 years ago, April 18, 1942, The Doolittle Raid took place. An American response to the Japanese attack on Pearl Harbor, drawing the U.S. into World War II, and a harbinger of what would be coming. The war against Japan ended in 1945 with the dropping of two thermonuclear bombs, but the Doolittle Raid will always be remembered because it exemplifies the great American fighting spirit.

http://www.eyewitnesstohistory.com/doolittle.htm

The last surviving member of the Doolittle Raid died just last week at the age of 103. Lt. Col. Richard Cole said it was an honor to be a part of what was, at the time, thought to be a suicide mission.

U.S.A.

For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
John 3:16

Godspeed

February 25, 1964, underdog Cassius Clay, age 22, defeats Sonny Liston in a technical knockout to win the world heavyweight boxing crown.

We know how Sonny feels.

Row faster.... I hear banjo music

The Best April Fool's Day Prank EVER.

The video has been removed and copyright prevents linking, but the name of the video is
Unhittable. Sidd Finch and the Tibetan Fastball. Go to YouTube and search. Hilarious stuff.

Well worth the time to watch.

The Perfect Overhead Dumbbell Press

Patriotism is my drug of choice.

Queen - Bohemian Rhapsody

Party on Wayne.

Party on Garth.

The Program

Constantly varied functional exercise performed at high intensity.

CrossFit.

Trust The Program

So we've been getting a lot of feedback on the CrossFit main site programming lately. Understandably. We have seen some big shifts in 2019, with a lot more body weight WODs,  gymnastic elements, and an emphasis on no momentum. The result? Most of us are tossed into Lane 1 (the novice group) from the get-go, which can be very discouraging.

This is exactly why we are seeing this stuff. Not because HQ wants anyone to be discouraged about their training, they want us to become better athletes. And, let's face it, if this stuff wasn't on the board we wouldn't be doing it.

What we've been introduced to so far is pedestrian at best, yet still very challenging. You might even find yourself thinking "this is not doing anything" or, "I'm not getting anything out of this"... ultimately you still benefit. Weigh these sessions against the ones where we are crawling out of the gym and you can appreciate them for what they are. 

Check out these articles. Worth the time to read.

https://usagym.org/pages/home/publications/technique/1999/3/whygymnastics.pdf

https://www.stk-sport.co.uk/gymnastics-science-health-benefits-of-gymnastics.html

CFSF

Instructor 1: Are you ready?
Student: Yes.
Instructor 2: Do you want to quit?
Student: HELL NO!

http://www.perryvillenews.com/news/american-flag-years-of-history/article_faec43b0-5135-11e7-b119-87c7d5ae131f.html

"Those who truly have the spirit of champions are never wholly happy with an easy win. Half the satisfaction stems from knowing that it was the time and effort you invested that led to your high achievement."
-Nicole Haislett

CrossFit - Nicho is Ready

6 years ago...

Second verse just like the first. Our second time around wasn't much different from the first. Hammered. We just knew what to expect this time. The CrossFit Games Open 13.3 delivered. Great stuff.

12:00 AMRAP

150 Wall ball shots, 20/16
90 Double-unders (*3:1 singles)
30 Muscle-ups

Russell- 191*
Candice- 186*
Casey- 190
Alice Anne- 198*
Derrick- 243*
Todd McK- 93
Allie- 14#  160*
Tammy- 224*
Holley- 141
Teresa-  240*
Dave- 139
Abby- 146
John M- 110
Jimmy- 240*
T- 236

Great job guys. Reps were counted and recorded as points. Some people made it to the Muscle-ups, some got stuck in the Wall ball hell. This was a mixed bag. Good job hanging tough for what seemed much longer than 12:00 minutes.

Those Wall ball shots are unforgivingly difficult at times, well, most of the time. We must remember efficiency when we're in the thick. Sloppy movement doesn't help conserve energy, it wastes it.

Kathryn had some great cues regarding the WBS: wider stance, toes front- and they helped a lot. Thanks.

Scaling vs. subbing. Scaling to ability has always been key at CFSF, however, with so many people subbing out singles for Doubles, measures must be taken to motivate everyone to learn Double-unders. The sub for Double-unders will no longer be 3:1 singles. From now on the sub will be Tuck jumps. Danke!

Take some time and work on the Doubles. EVERYBODY.

Great workout puppies. The first few times you do WBS always feels ugly. No worries. You will get a lot better a lot quicker than you think. Be consistent, keep working hard, and continue doing your homework. Success isn't stumbled upon. It's acquired. Usually with unwavering determination.

Most people are unwilling to work for success as hard as we are willing to work for success. Thanks for your super strong efforts.

Tony Baltimore, first Muscle-up! 

Thanks for another great day at CFSF. Thanks for all the terrific efforts and great fuel. Thanks for running the rodeo at lunch Casey.

Let's go!
CFSF

RIP Duke

I'm so bad ass I can eat chicken and shit ham.
Dr. Doom

The Aftermath...

The 11th annual CFSF St. Patrick's Day rite of passage, otherwise known as Beer, Burgers, and Burpees, was a total blast. Although nobody got this beast as prescribed, many beers and burgers met their demise nonetheless.

Finish times varied from just under 50 minutes to a whopping 94 minutes total time. Most people were getting 25 Burpees (+/-) in 2:30 minutes, however, allowing plenty of time for full "recovery" between rounds, increased time impressively. The "work" clock was thrown out the window today, landing in the street, it was then run over by a car and destroyed.

Thanks for another great day at CFSF. Thanks for the fuel, and the fun. See you next year, BBB!

On time, on target. NEVER quit.
CFSF

BBBv.11

Of all the crazy things we've done in the past, including Tough Mudders, Savage, and Barbarian Races, the Burpee Mile, Tire Flip 400, the Winter Circus, and more 'Murphs' than can be counted- the Beer, Burgers, and Burpees workout might be the craziest. It's that time of year and we've been getting a few questions about whether or not we'll be doing it again.

From it's innocuous start in 2009, it has morphed into one bad WOD. Let's examine the workout: 

Beer and Burpees

For time:

100 Burpees
drink 2 beers

75 Burpees

drink 2 beers, 

50 Burpees

drink 2 beers 

25 Burpees

drink 2 beers

While body weight plays a very big role in caloric expenditure, the average athlete will burn 10 calories per minute while performing good form, quality Burpees.

Initially, only beer was to be consumed between rounds. The average caloric content of 12 ounces of beer is 150 calories. As prescribed, that would be 8 beers. You do the math.

We added burgers in 2010 because a few people didn't drink beer. Like the beer, two burgers between rounds. The average caloric content of a burger is 330 calories. Without the bun brings it down to 193 calories. Again, as prescribed would be 8 burgers. You do the math.

BBBv.2

For time:

100 Burpees

drink 2 beers, eat 2 burgers

75 Burpees

drink 2 beers, eat 2 burgers

50 Burpees

drink 2 beers, eat 2 burgers
25 Burpees
drink 2 beers, eat 2 burgers

So, if this workout is done AS PRESCRIBED, and you didn't do the math, the total caloric consumption for this workout could be as much as 3,840. That's almost double the RDA for calories. Minus 'x' for calories burned, that's still a lot of calories.

Is this really a wise choice?

Only a few people have gotten this beast as prescribed and paid the price. Is it worth it? Is the show worth the cost of the ticket? Ask these folks and they'll say, "HELL NO. NEVER AGAIN." 

Some of our best work has been a result of poor judgment. A kind of a "best bad decision" thing that in a sick way contributes to the DMBM mentality we love at CFSF.

Be careful what you ask for. You might just get it. That means it's TOYOTA TIME.

So, the answer is a resounding YES! You sick people have chosen to do it again.

BBBv.11 will be held Saturday, March 16 at noon. Sign up sheet on the table.

Only the Burpees are mandatory.

Anything worth doing is worth over-doing.

CFSF

POSE RUNNING

Who is Dr. Nicholas Romanov, and how can we reduce 50% of the knee stress due to running?

https://posemethod.com/drromanov/

Check this guy out, and read some of the articles available. It's worth the time.

Burpees Anyone?

https://www.positivehealthwellness.com/fitness/many-calories-burpees-burn-many/

"Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same."
-Ronald Reagan

Inverted Burpee Demo

I Choose Not To Run

R.E.M. - Radio Song (Official Music Video) [This Film Is On Video Version]

Back Extension, Hip Extension, Hip-back Extension

The 12:00 class has been canceled until further notice

1991 World Pro gymnastics Andreas Aguilar rings