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