CrossFit Serious Fitness

120229

2012-03-02T04:36:00.000-08:00

This was another high volume workout that landed most on floorlock upon completion. Shoulders and calves got smoked quickly. Another super fun session. Thanks CFHQ!

25 handstand push-ups
50 toes to bar
800 meter run
75 pound push press, 75 reps
150 double-unders (*3:1 singles)

Eric- * 18:37
Scott- * 22:44
Tammy- 45 * 22:38
Richard- * 20:39
Teresa- 55 * 23:59
Casey- Rx 24:48
Andrew- * 28:11
T- * 23:13
Candice- (1/2) 45 * 14:10
Cody- (1/2) * 12:48

Great session everyone. Only one person got the doubles- Outstanding Madman! If you do not like doubles, you're not alone. However, by embracing the suck, they become more manageable. Don't wish it was easier, wish you were better.

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

Hit the blog. Find a few fixes.

http://www.barbarianchallenge.com/

Gadsden, June 23, 10:00 horde

http://www.toughmudder.com/

Carolinas, October 27. Team name: WFYU

CFSF

120228

2012-02-29T06:41:00.000-08:00

Pulling our own weight and then some... Weighted pull-ups are always a blast. We went strict today, and that changed things quite a bit. Some loaded, some did not. Whichever group you were in, good job!

Weighted pull-up 1-1-1-1-1-1-1
                        BW     1RM
Richard-           180      60
Eric-                180      60
Andrew-          178      90
Lynde-             155      25
Sam-                            45
John-               215      100
Cody-             205      57.2
T-                   180       70

Great pulls John and Andrew. You guys are STRONG! Great job Lynde, strict and 25 pounds added- HOOYAH! If you were working sets and reps for pull-ups, remember, GET THOSE NEGATIVES!

Sign up for the Barbarian, June 23. 10:00 start time...

http://www.barbarianchallenge.com/

ALSO... Sign up for the Carolinas Tough Mudder, October 27. Team name: WFYU

http://www.toughmudder.com/

Thanks for another great day of training and conditioning at CFSF.

"Buy the ticket, take the ride."
--Hunter S. Thompson

The Barbarian Challenge - Gadsden, AL - Part 1 - YouTube

2012-02-28T06:05:00.000-08:00

The Barbarian Challenge - Gadsden, AL - Part 1 - YouTube

The Barbarian Challenge - Gadsden, AL - Part 2 - YouTube

2012-02-28T06:04:00.000-08:00

The Barbarian Challenge - Gadsden, AL - Part 2 - YouTube

120227

2012-02-28T04:23:00.001-08:00

This workout needs a name. What would you name it? Another deceivingly difficult session, this one followed the whiteboard "looks easy" theory like bad directions to a party. You know you're going to get there.

Three rounds:

300 meter row
20 wall ball shots 20/16
10 pull-ups

Eric- 9:43
Alice Anne- 11:42
Tammy- 12:44
Scott- 12:00
Larunda- 12:30
Carolyn- 13:31
Richard- 8:20
Andrew- 9:31
Teresa- 12:49
Sam- 11:14
Lisa- 11:33
Cody- 12:12
T- 9:45

Great workout everyone. Super fast finish Richard! Keep those lungs inflated.... This was a short, and sweet session where most went unbroken. It was also the first CrossFit workout at prescription for some puppies. Great job puppies!

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

Hit the blog. Thanks for all the terrific efforts and great fuel.

WBS+SDHP+TGU=WFYU
CFSF

"Continuous effort- not strength or intelligence- is the key to unlocking our potential."
--Winston Churchill

2012-02-27T04:52:00.000-08:00

http://www.livingpaleo.com/eating-out-and-staying-paleo/

2012-02-27T04:38:00.000-08:00

http://games.crossfit.com/leaderboard

120225

2012-02-26T06:35:00.002-08:00

This was another great workout from CFHQ, and there is no better motivation to push than a hero workout. We needed that motivation today.

'Zimmerman'
25:00 AMRAP
11 chest to bar pull-ups
315 pound deadlift, 2 reps
10 handstand push-ups/ *OH press sub/^HS prog

Shaun- Rx 7
Todd- Rx 8 + 2 deadlifts
John- Rx 10 + 2 pull-ups
Holley- 95# * 8 + 6 pull-ups
Cody- (15:00) 5
Hayden- (15:00) 4 + 11 pull-ups
Lynde- 205# ^ 7 + 2 deadlifts
Candice- (15:00) 5 + 11 pull-ups
Heather-185# 6
Andrew- 265# * 7 + 11 pull-ups
T- 265# 10 + 11 pull-ups

Great session guys. This was a heavy workout that took a lot of fuel. Good prioritization for a Saturday morning. Twenty five minutes felt like thirty today, and pulling the garage door down took a little extra effort.

This session is named in honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, assigned to the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, who died on November 2, 2010 during combat operations in Helmand Province, Afghanistan.

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

Hit the blog for some fixes. There's plenty to choose from.

Sunday is a rest day. Use your time wisely. ICE if you need it!

Stay frosty
CFSF

120224

2012-02-26T05:55:00.003-08:00

We always get a lot of looks from people driving by as we run backwards... At least there were no close calls like last time. Last time we almost caused a wreck from rubbernecking...

'Griff''
800 meter run
400 meter run backward
800 meter run
400 meter run backward

Eric- 14:44
Tammy- 19:15
Larunda- 19:26
Alice Anne- 19:17
Shaun- 14:59
Casey- 16:34
Logan- 16:40
Teresa- 18:50
Holley- 23:30
Sam- 18:20
Jolie- 18:51
Candice- 23:53
John- 13:05
Cody- 400/400 10:40
Hayden- 400/400 11:40
T- 15:30

Great times and great runs guys. Running backward is not only smoother than running forward, it also keeps us on our front foot. With exception of pulling heels to butt, it is a good example of pose running. Brilliant plan. Thanks CrossFit.

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

Thanks for another great day of training and conditioning at CFSF.

120223

2012-02-24T04:50:00.001-08:00

So the guy's name is Royal Burpee. We can thank him for the exercise. Thanks.

7:00 AMRepAP
Burpee's

Eric- 83
Scott- 57
Alice Anne- 71
Teresa- 80
Larunda- 55
Tammy- 60
Patricia- 103
Sam- 75
Candice- 45
Casey- 61
Lynde- 74
Richard- 100
Sharon- 53
John- 81
Todd- 76
Andrew- 74
Cody- 79
Hayden- 65
Carolyn- 72
Emilee- 59
T- 82

Great numbers everyone. Super strong Patricia, and Richard. You two have the cardiorespiratory system of King Kong. Outstanding. Also great to see Todd testing that knee more and more. Good job Puppies.

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

Thanks for another great day of training and conditioning at CFSF.

http://www.ampleinsanity.com/

On time, on target, NEVER quit.
CFSF

Tough Mudder Atlanta - Washington, GA 2012 - All Obstacles - Head Mounte...

2012-02-23T05:13:00.000-08:00

CrossFit Games Open Workout 12.1 - Katie Hogan Video Demo

2012-02-23T05:01:00.000-08:00

120221

2012-02-22T04:43:00.000-08:00

This was a great twist on the CF Total. Today was both a max lift day, and a great day to get some good practice in. We had a few things we talked about really wanting to see, and everyone delivered. Great job.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

                    C     BP     OHS     Tot.
Sam-          185   185     115      485
Tammy-       95    95         x        190
Scott-         180   195     135      510
Eric-           205   275     150      630
Larunda-     95     90       45       230
Brad-         185   185     135      505
Lynde-       125   140      95       360
John-          265   275     155     695
Casey-       205   255      200    660
Sharon-       85    95         x       180
Candice-      x     90         x        90
Cody-          x    236.5     x       236.5
T-              175   185     135     495

Great lifts everyone. All the cues we talked about got hit. Form, consistency, intensity. There were also some heavy lifts... John, Lynde, Casey, Eric- super strong. If you didn't get to max out with all three today, no worries. There will be more. The practice was good, the heavy will follow.

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

Wednesday is another well deserved rest day. Use the extra time you have to get some mobility. Address that tight PC, roll your feet, floss your hamstrings, ANYTHING... Just do it.

Ready to lead, ready to follow.
CFSF

120220

2012-02-21T04:33:00.002-08:00

'Angie' is another CFSF favorite, and we had a good time getting nailed. There were some really great efforts and super fast times.

'Angie'
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Teresa- 25:00
Alice Anne- 25:30
Larunda- 1/2 11:07
Carolyn- 1/2 15:00
Tammy- 25:11
Eric- 20:15
John- 19:00/19:51
Richard- 20:37
Andrew- 22:32
Scott- 21:00
Holley- 1/2 22:45
Patricia- 12:13
Brad- 1/2 11:03
Jolie- 1/2 13:44
Shaun- 23:00
Lisa- 25:50
Sharon- 27:34
Cliff- 27:50
Emilee- 36:04
Candice- 1/2 24:53
Casey- 26:00
T- 20:44

Outstanding time Patricia, and nice job John Fenn for grabbing two in one day. Hooyah! Way to hang tough Burly Girl. Getting those sea legs back isn't going to be easy... Stay tough! The Puppies are still doing great. We have a sorta big litter, so keep your eyes on these pups as they continue to get locked on.

Which of the exercises was most taxing for you, and did you have a rep scheme in mind, or just go all out until you were done? There were several people that went unbroken for several exercises. That's the way to do it. Super good job!

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

Use the blog. Find the pain and banish it from your CrossFit kingdom. You rule.

WFYU

2012-02-20T05:24:00.000-08:00

They guy driving the Porsche didn't want to wait to go around... Life is karmic.

120219

2012-02-20T05:07:00.000-08:00

The CrossFit 'Total' is part of what separates CrossFit from other programs. We are a strength and conditioning program, and we work across broad domains. The 'Total' is pure strength, and it has turned out to be a CFSF favorite.

'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                       BS     Press      Dead     Tot.     12-19
Teresa-           165      90         215      470      437
Holley-           100      52.5      145       297.5
John-              365     195        440      1000    935
Lynde-           215      90         255       560      555
Sam-             305      145        400       850      785
T-                  235      130       305       670      675

Super great session! We had some serious increases from the last 'Total'. This was a fun session that could be referred to as the 'PR and passouts' session. 3 PR's, 3 pass outs. Fun stuff. It was great to see Holley F. back, and HOOYAH on deciding to do the Tough Mudder with us in October.

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

Hit the blog. If you find any gnarly bits and pieces, hit them too. Thanks for all the terrific efforts and great fuel.

120217

2012-02-20T04:38:00.000-08:00

Seven rounds seems like a lot, but just as soon as it begins, it's over. We are dripping, exhausted, and stronger. Seven feels like five, five like three. Just keep moving... Three is easy.

Seven rounds:
15' rope climb, 1 ascent (^3:1 sub)
10 wall ball shots, 20/16
15 kettlebell swings, 1.5 pood
20 double-unders (*3:1 sub)

John- Rx 20:23
Andrew- * 23:58
Heather- ^ 35# 24:11
Sam- Rx 23:28
Casey- Rx 25:53 -that's with an extra round thrown in for good measure
Candice- (4) ^ * 18# 11:02
Lynde- 35# 31:18
T- Rx 22:43

21, 15, 9 reps:
Wall ball shots
Kettlebell swings

Hayden- 10/20 6:04
Cody- 16/35 5:15
Carolyn- 16/20 5:49

Great workout everyone. Seven rounds can stretch out. Focusing on the here and now, not how many you have left, can help. Puppies: GREAT JOB! It was a puppy lunch and they killed it.

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

So it's official. We are registered for the Carolinas Tough Mudder, October 27. Team name: WFYU

http://www.toughmudder.com/

Thanks for another great day at CFSF.

120216

2012-02-17T04:47:00.000-08:00

Clean Fran, she's dirty. This session was a mash up of a couple of CF cripplers, and it delivered. Thanks CFHQ!

21, 15, 9 reps:
115 pound power clean
115 pound thruster
(* med ball clean sub)
(^ push press sub)

Eric- Rx 13:40
Larunda- *^45 14:00
Jolie- *^45 14:43
Kelli- *^45 15:00
Alice Anne- 45 14:02
Cliff- 100 14:02
Sam- 75 8:24
Teresa- 75 12:20
Lynde- 65 8:45
John- Rx 9:36
Andrew- 85 12:29
Joey- 75 13:40
Richard- 85 8:49
Casey- Rx 13:42
T- 95 13:00
Todd- 95 11:13

Great session everyone. As prescribed Eric, Casey, and John- Hooyah! This was a potent session that demanded focus on form, or it could slip away easily. Solid drives and super fast flips, are key. Oh yeah, how about a properly placed rack... That, combined with the huge demands of thrusters, are a recipe for disaster. Here are a few cues... Heels, knees out, tall chest, high elbows, patience for triple extension, fast flip- can you think of a few more?

We have puppies. They are doing really well. Form, consistency, then intensity, combined with a no quit attitude and doing your homework equals guaranteed success.

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

Make plans now for the Carolinas Tough Mudder, Saturday October 27, Society Hill, SC. This is a different course, and it looks like a total blast. You have 8 months to prepare.

http://www.toughmudder.com/

Thanks for another great day at CFSF. Thanks for the hard work, great fuel, and good times.

CFSF

120215

2012-02-16T05:47:00.000-08:00

This was a high volume interval beast. We never have any problems with people resting after a round of FGB, but some are reluctant to rest after rounds like we saw in this session. There were 12:00 minutes of rest time incorporated into this session for a reason.

8 rounds:
10 burpee's
15 jumping lunges
20 double unders (*3:1 sub)
5 jingle-jangles
:90 second rest

Sam- (4) 18:25
Larunda- (4) * 20:27
Jolie- (4) * 14:25
Sharon- (4) 21:29
Richard- 20:41
Andrew- * 27:14
Casey- Rx 30:00
Teresa- * 30:21
Cliff- * 31:26
John- Rx 28:12
Joey- * 26:58
Candice- (3) * 13:33
Hayden- (3) * 10:50
Cody- (3) * 11:17

This was almost a 1:1 interval session if you made it through the rounds unbroken and quickly. Good doubles Sam, Sharon, and Cody. Getting locked on.

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

CFSF

The Royal Burpee Challenge

2012-02-15T04:23:00.000-08:00

http://crossfitadvanced.com/blog/are-you-tough-enough-for-the-royal-burpee-challenge/

We are a few days behind, but can still catch up. Good practice for next month...

2012-02-14T04:29:00.001-08:00

Congratulations Team AFOVOS! Tough Mudder, Georgia, 2012

Many of the greatest achievements of the world were accomplished by tired and discouraged men who kept on working.
--Anonymous

120209

2012-02-14T04:19:00.000-08:00

Muscle-ups can be intimidating, but they shouldn't be. The MU sub is worse than the MU itself. Add a good run and we're groovin'...

5 rounds:
800 meter run
9 muscle-ups (*3:1 pull-up/dip sub)

Sharon- (3) * 36:15
Cliff- (3) * 37:05
Todd- (1000m row) * 40:19
Andrew- (2:1 MU prog. sub) 44:53
Candice- 1/2 * 17:38

Great job guys. Great to see Candice on the board! Outstanding Todd- knee getting tougher every time you roll. For those who practiced the MU progressions... How about that false grip? Gotta get it. This was a difficult session. Especially on the power people. Good job on hanging tough.

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

CFSF

120208

2012-02-09T04:50:00.000-08:00

Another great session from CFHQ. Thanks! As usual, we had options. Especially for the Mudders...

5 rounds:
600 meter run
95 pound Cluster, 15 reps

Tammy- (3) 65 20:27
Scott- (3) 75 20:28
Sam- (3) 65 24:13
Teresa- (1/2) 75 22:05
John- (3) 95 21:36
Shaun- (3) 95 22:55
Sharon- (3) 55 30:00
Cliff- (4) 75 35:00
Andrew- 75 40:00

This was a very heavy session, and it decimated us. We had one guy get the full five rounds, great job Andrew. Several other people got a little love off the clock, and again, did really well. Great workout Josh. Also great workout Eric, JT at prescription in 13:20.

The Cluster is a mash-up of two monster exercises into a two-headed beast. CrossFit's version of Orthus sent to destroy the weak. I have never been sadder to miss a session... If you could keep your chest tall and elbows up as you received the bar, and got a decent jump that really opened up your hips, you were ok. Loss of that tall chest, low elbows, weak jump, and you're toast. Clean + Thrusters = Potent.

Great job on strong efforts, and having the good judgement to scale when necessary. CFSF will be closed Sat - Mon due to the Tough Mudder. If you aren't doing the Mudder, use this time to get some extra running, and added mobility training. Be ready to get back on line Wednesday, February 15.

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

Hit the blog!

No, we are not a cult. Now sit down and drink your kool-aid.
CFSF

2012-02-08T07:38:00.000-08:00

There is no success in failure, and failure is no success at all...

CrossFit - WOD 120208 Demo with Laura Dziak - YouTube

2012-02-08T05:18:00.000-08:00

CrossFit - WOD 120208 Demo with Laura Dziak - YouTube

Tough Mudder Training - YouTube#at=125#!

2012-02-08T05:03:00.000-08:00

Tough Mudder Training - YouTube#at=125#!

120207

2012-02-08T04:37:00.000-08:00

This was an initiation into deadly runs for some. This session is another one that looks ok on the board, and somewhere around the third round things start to become very heavy, and you begin to hear your heart beat...

5 rounds:
400 meter run
185 pound deadlift, 21 reps

Tammy- (3) 135 14:40
Scott- (4) 185 20:50
Sam- (3) 185 22:00
Eric- Rx 23:24
Teresa- (3) 135 14:50
Joey- (3) 135 16:25
Todd- 135 19:41 (row sub)
Lynde- 165 25:12
Shaun- Rx 20:55
Cliff- Rx 30:47
Andrew- 145 21:08
Brad- Rx 21:30
Casey- Rx 21:37

Great session everyone. This session is deceivingly difficult. A real monster. Good job on getting done. This was a little preview of what some of us can expect Saturday.

Several people rolled off the clock, getting locked down on a few dead cues and mechanics. Your patience, consistency, and a no quit attitude will be key. You are all doing great. Thanks for your hard work!

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

Your journey toward mobility nirvana starts with just a little effort on your part. Your comfort is worth your time...

http://www.toughmudder.com/

Three days.

CrossFit - WOD 120207 Demo at the Air Force Acadamy

2012-02-07T04:07:00.000-08:00

2012-02-06T14:51:00.000-08:00

AFOVOS!

120205

2012-02-06T05:19:00.000-08:00

Can you think of anything better to do on a Sunday afternoon than CF? Me neither.

15:00 AMRAP
135 pound push press, 7 reps
135 pound overhead squat, 10 reps
15 GHD sit-ups (*3:1 abmat sub)

Jolie- 45 * 3
Cody- 75 * 3
Lynde- 75/45 * 4 + 21 sit-ups
Teresa- 75/45 * 4 + 10 OH squats

Great job guys. Really good to see Cody showing up. Good kool-aid. Lynde, the work you've put into your squats is evident. Great work, and great tenacity. Tenacity is that little voice that tells you, "You can do that better..." Don't wish it was easier. Wish you were better.

Monday is a rest day. Use your time wisely. Get some mobility. Mudders, your decision. Run if you feel like running. Rest if you don't. 120 hours.

Thanks for another great day at CFSF.

120204

2012-02-06T04:59:00.000-08:00

Hero workouts bring a special motivation with them. It was needed today. This was another great combination of exercises that landed us on floor lock.

'Rahoi'
12:00 AMRAP
24" box jumps, 12 reps
95 pound thruster, 6 reps
6 bar facing burpee's

Richard- 24" 65# 6 rounds
Lynde- 20" 65# 4 + 19 reps
Andrew- 24" 75# 5 rounds
Heather- 20" 75# 6 rounds
Brad- Rx 5 + 4 reps
Sharon- 20" 55# 4 + 18 reps
Todd- Rx 5 rounds
T- Rx 5 rounds

Super good job everyone. Great round totals Richard, and Heather. As if burpee's weren't difficult enough, CrossFit finds a way to increase their level of difficulty by having us jump over the bar. Who knew?

This session is named in honor of US F.B.I. Supervisory Special Agent Gregory Rahoi, assigned to the Hostage Rescue Team, who was killed in a training accident on December 6, 2006.

www.mobilitywod.blogspot.com

One week from today....

www.toughmudder.com

CFSF

120203

2012-02-06T04:42:00.000-08:00

A doubles favorite, this session turned out to be heavier than it looked on the board. Should have expected that. Gotta get those doubles...

Three rounds:

275 pound deadlift, 10 reps

50 double unders (*3:1 singles sub)

Richard- 235 * 5:19
Andrew- 185 * 6:45
Alice Anne- 135 * 8:18

Eric- 225 6:30
Tammy- 155 * 7:35

Patricia- 145 4:34
Lynde- 185 * 6:58
John- Rx 6:25
Sam- 275 * 7:45
Teresa- 160 * 11:28
Cliff- 275 * 11:55
Brad- 275 * 12:47
Casey- Rx 7:22

Sharon- 135 * 10:32
T- 225 * 6:45

Great session everyone. Great doubles Patricia, Casey, and John. You guys need to teach a class for the rest of us on how to get doubles. Several other people rolled off the clock and had terrific sessions. Form, consistency, intensity. Always succeeds.

www.mobilitywod.blogspot.com

Find a few fixes for what anything tight, gnarly, sticky, or sore. If it hurts, do it more. Thanks for another great day at CFSF.

CFSF

120201

2012-02-02T05:01:00.000-08:00

We've seen this session frontwards and backwards in the past. Debatable as to which is more difficult, starting with the handstand push-ups or the burpee's. It hurts either way.

30 handstand push-ups
40 pull-ups
50 kettlebell swings, 1.5 pood
60 sit-ups
70 burpee's

Sam- Rx 20:07
Scott- Rx 21:47
Tammy- 35 20:52
Eric- Rx 18:46
Todd- Rx 18:59
Jolie- 1/2 20 10:06
Richard- 35 15:44
Cliff- 35 15:41
Teresa- 35 15:59
Casey- Rx 21:44
Sharon- 30 26:19
John- Rx 19:12
T- Rx 19:32

Good job everyone! Way to hang tough through a gnarly session. Starting order aside, one thing is for sure- the burpee's stink. Up front they sap the energy we need for everything else, performed last they make you feel like you're exercising in thick mud. Everything is heavy, and movement is slow. Think of them as getting prepped up for St. Patrick's Day.

Jolie, Cody, Ken, and Kelli you all are doing great. You like the kool-aid. Hooyah! Form, consistency, intensity.

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

http://www.toughmudder.com/

Thursday is a rest day, not an off day. Mudders run. The event is 216 hours away. Our rally point will be The Jameson Inn, 115 Ann Denard Dr. Washington, Georgia, 9:15 am, Saturday 2-11.

Thanks for all the terrific efforts. Thanks for all the great fuel. Thanks for another great day of training at CFSF, and remember WFYU!

120131

2012-02-01T05:48:00.000-08:00

This was another great workout. Thanks CFHQ!

5 rounds:
7 muscle-ups (*3:1 pull-up/dip sub)
95 pound sumo deadlift high pull, 21 reps

Todd- * 45 25:54 1st day back- Great job!
Emilee- * 35 28:13
LJ-(3) * 35 15:25
Eric- Rx 27:11
Alice Anne- * 35 27:07
Sharon- (3) * 35 15:06
Sam- * 16:06
Lynde- * 53 19:54
Teresa- * 53 20:05
Andrew- * 75 22:20
Cliff- * 28:40
John- Rx 25:49
Cody- (2) * 45 11:00
T- Rx 25:57

Great job getting a difficult session in the book. The substitution for muscle-ups is more difficult than the muscle-up itself. Practice the muscle-up and you will get it. Good job on the progression muscle-ups today. Learning the false grip, and supporting body weight in the false grip are key.

Several people rolled off the clock today, and had a great session. Stay consistent, do your homework. You will succeed. Great job on the first day back after knee surgery Todd, and great job making it back Cody!

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

Use the blog. Feel better.

10 days...
CFSF

CFSF Woman's Creed

2012-01-31T05:53:00.000-08:00

I am a CrossFit Woman.
I do not wear makeup to the gym, I wear chalk.
I do not get manicures, I scrub the calluses off my hands.
I do not glisten or smile while I'm working out.
I swear, grunt, and curse.
I am a CrossFit Woman.
I am as proud of my muscles as I am my scars.
They are the evidence of my hard work and dedication.
I am a CrossFit Woman.
Student. Trainer. Coach.
Increased work capacity is my mission.
Elite fitness is my goal.
I am a CrossFit Woman.
I may scale a WOD, but I will never quit or give up.
I do what others won't and excel where others can't.
I am a CrossFit Woman.
I am invincible.
And you could be too.

CrossFit - WOD 120131 Demo "Tyler" - YouTube

2012-01-31T04:41:00.000-08:00

CrossFit - WOD 120131 Demo "Tyler" - YouTube

120130

2012-01-31T04:36:00.000-08:00

CrossFit is a strength and conditioning program. Today was pure strength. These are some of our favorite sessions because they give us time to work on becoming more efficient with our movements.

Clean & Jerk 1-1-1-1-1-1-1

Scott- 185
Teresa- 115
Eric- 185
Alice Anne- 95
Richard- 185
Sam- 175
Andrew- 115
Brad- 165
Sharon- 80
Casey- 195
Cliff- 235*PR
T- 170

Great lifts everyone. Outstanding lift Teresa! Super strong Ice Beast, congratulations on getting into the muscle-up club too. Great session. Regardless of what you lifted, the most important part of a strength session is to lift as heavy as possible while also staying dialed in with what's happening. Form is everything.

We had several people rolling off the clock, getting some practice for future strength sessions. Great job you guys. Solid foundations on which you'll build great CrossFit strength and work capacity. Patience is key. Form, consistency, intensity, always in that order.

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

If you have any gnarly bits and pieces, search the mobility blog for a few fixes. Your comfort is in your hands. Take the time, include some extra mobility in your warm up or cool down, and get some at home. Your body will thank you.

It's normal to become nervous, or even a little scared as the Tough Mudder approaches. Use this. Embrace it and go with it. Enjoy the fear buzz. AFOVOS!

Thanks for another great day at CFSF.

11 days...

120128

2012-01-30T05:51:00.000-08:00

This was a super fun, and super difficult session. All hero sessions are great workouts, and 'Desforges' did not disappoint. I have never wanted to quit a workout in the middle as much as I did this session....

'Desforges'
Five rounds:
225 pound deadlift, 12 reps
20 pull-ups
135 pound clean and jerk, 12 reps
20 knees to elbows
                     DL     C&J
Heather-      135      75         31:23
John-           135      95         31:15
T-                135      95         33:11

Great job finishing this one without ripped hands. Most were just a few reps away from utter destruction. Two DNF's, two torn hands, and one death. OK, no death, just felt dead.

This session is named in honor of U.S. Marine Corps Sergeant Joshua Desforges, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, killed in the Helmand Province of Afghanistan May 12, 2010 supporting combat operations. RIP Warrior.

Thanks for showing up on a super difficult day. Your fuel made the session less daunting.

CFSF

12 more days....

120127

2012-01-30T05:21:00.000-08:00

Back squats and rope climbs. Who thinks up these wonderful combinations? Thanks CFHQ.

75 pound back squat, 50 reps
5 rope climbs
75 pound back squat, 40 reps
4 rope climbs
75 pound back squat, 30 reps
3 rope climbs
75 pound back squat, 20 reps
2 rope climbs
75 pound back squat, 10 reps
1 rope climb
(*3:1 rope up/downs sub)

Eric- Rx 19:45
Richard- 75 * 22:41
Andrew- 75 * 23:31
Heather- 65 * 23:10
Tammy- 65 34:40
Brad- 75 * 13:44
Sharon- 50 * 24:47
Teresa- 75 * 23:54
Joey- 75 26:07
Cliff- 75 * 19:16
Casey- Rx 27:10
John- Rx 21:19
Tom- Rx 16:01
T- Rx 20:13

Great job everyone. Excellent rope climbs. Learn the brake. Have some fun with hemp. Don't be left out. We had too many people subbing out the rope climb. Don't be intimidated. Get motivated.

Heavy volume back squats can tax the most seasoned athletes, we did well hitting the cues we need to hit while squatting. Knees out, weight in heels, tall chest, and above all- stand all the way up!

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

Devote some extra time to mobility this week and see how you feel. It will be worth the effort.

CFSF

120126

2012-01-27T05:08:00.000-08:00

Run repeats on a rainy day. Lunch runs were scrubbed for a Tabata, but the night classes made it before the rains showed back up. Caught a break.

8 rounds:
400 meter run
:90 second rest

Ken- 25:02
Lynde- 25:20
Joey- 23:12
Casey- 25:39
Teresa- 29:46
Jolie- 29:05
John- 23:37
T- 25:58
Sharon- 33:30
Cody- (4) 12:00
Hayden- (4) 14:14

Great runs everyone. Super fast Joey, John, and Lynde. We had a visit from Cody, and Hayden. Drink the kool-aid, come back for more.

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

Hit the blog and capture some comfort for that ultra tight posterior chain. Thanks for the terrific efforts and fun times.

Where's the love?
CFSF

CrossFit - WOD 120126 Demo with Brian MacKenzie - YouTube

2012-01-26T04:13:00.000-08:00

CrossFit - WOD 120126 Demo with Brian MacKenzie - YouTube

120124

2012-01-25T05:18:00.000-08:00

Is this the beginning of a trend? The second "seven by seven" session we've seen in a while turned out to be a lot like 'Fran' just like the previous session. Total blast. Thanks CFHQ!

Seven rounds:
165 pound front squat, 7 reps
7 chest to bar pull-ups

Ken- 45 8:21
Sam- 95 9:28
Richard- 115 11:22
Andrew- 95 11:32
Brad- 115 10:52
Teresa- 85 8:46
John- Rx 9:20
Casey- 135 11:52
Cliff- 135 11:10
T- 95 9:11

Great workout everyone. Outstanding at prescription John! Ken, Jolie, LaRunda (great to see you back...), and Kelli- very good workout. Also great to see Todd getting some CFSF love as his knee continues to heal up. Great times at CFSF.

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

AMYFLD = Any Mobilities You Feel Like Doing. When you see this on the board grab a band, ball, some floor space, or wall time and perform a mobility or two.

Wednesday is a rest day, not an off day. Use your time wisely. Mudders RUN! Our race date is rapidly approaching. Throw in some PT every mile. Thanks for the terrific efforts and great fuel. Thanks for making CFSF the coolest place to train.

CFSF

120123

2012-01-24T04:44:00.000-08:00

Dan John talks about three ways to get stronger, one of which is lifting something heavy over your head. CrossFit is a strength AND conditioning program, and today we did just that -The press. No dip, hip drive, or momentum on the bar. An upper body version of the deadlift.

Press 2-2-2-2-2-2-2-2-2-2

Eric- 145
Alice Anne- 70
Sam- 120
Lynde- 87.5
Teresa- 77.5
Andrew- 105
Ken- 115
Richard- 115
Cliff- 185
John- 165
Shaun- 145
Sharon- 70
Tom- 147.5
T- 125

Super strong lifts Cliff, John, and Lynde. You guys are STRONG! Great job Jolie, and Ken. You are both doing really well. Just remember, Form-Consistency-Intensity. In that order.

The press is an excellent exercise for shoulder health. It's functionality also makes it an integral component of any strength program. The cues include grabbing the floor, locking EVERYTHING down, then driving up and under, finishing in a rock solid overhead position.

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

Thanks for another great day of training and conditioning at CFSF.

Give the recruits hell Patricia!
CFSF

CrossFit - Press Instruction, Part 1, Mark Rippetoe - YouTube

2012-01-23T05:24:00.001-08:00

CrossFit - Press Instruction, Part 1, Mark Rippetoe - YouTube

CrossFit - Press Instruction, Part 2, Mark Rippetoe - YouTube

2012-01-23T05:24:00.000-08:00

CrossFit - Press Instruction, Part 2, Mark Rippetoe - YouTube

120122

2012-01-23T05:21:00.000-08:00

Deadly pull-ups. L style no less. Short and sweet might be the single redeeming value...

Seven rounds:
225 pound deadlift, 7 reps
7 L pull-ups

Teresa- 145 13:02
Shaun- Rx 9:11
Sam- Rx 9:58
Lynde- 195 13:07
Tom- Rx 8:40
Ken- 135 11:39
Casey- Rx 10:23
T- Rx 8:38
Joey- 135 12:47

Great job everyone. Solid deads hitting all the cues we have discussed. This was a super fun session. Some people got the L pulls, some did not. We saw strict L's for the first few rounds, then kipping L's. We will take them any way we can get them.

Several people rolled off the clock and got a great session. Joey, Brandi, Todd- HOOYAH! We also had a couple of newbies... Drink the kool-aid, come back for more.

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

On time, on target, NEVER quit.
CFSF

120120

2012-01-23T05:09:00.000-08:00

Triple the workout, triple the fun. We got a three for one today at CFSF. Good job everyone!

Three rounds:
1000 meter row
45 pound thruster, 50 reps
30 pull-ups

Sam- 35:00
Patricia- 26:56
Lynde- 38:44
Tammy- 41:28
Shaun- 41:00
Cliff- 49:54
Andrew- 43:45
Heather- 32:23
Joey- 45:30
Teresa- 44:44
Casey- 42:48
Great session everyone- at prescription! We had a few other workouts going at the same time, and they also went well. Moms, and Puppies all rolling strong.

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

Hit the blog and find a fix. Thanks for all the great efforts, and huge THANKS to Tammy, Casey, and Sharon.

Fun work, hard play.
CFSF

CrossFit - WOD 120120 Demo with CrossFit Wilmington - YouTube

2012-01-20T05:17:00.000-08:00

CrossFit - WOD 120120 Demo with CrossFit Wilmington - YouTube

120119

2012-01-20T04:59:00.000-08:00

'Elizabeth' is a super fun, gut twisting session. Relatively short, she and 'Fran' swim in the same circles. At prescription 'Elizabeth' tests the strongest of athletes. Scaling doesn't help much either. Olympic lifts for reps equal serious gas.

We have a simple solution for a problem we've had in the past. Full clean, or power clean? Your choice. Easy enough, huh? Some coaches say no power unless specified, some coaches say a full clean is a missed power clean. We leave it up to you. Some got the full clean, some got the power clean, some mixed it up. Aren't options nice?

'Elizabeth'
21, 15, 9 reps:
135 pound clean
Ring dips

Eric- Rx 8:12
Emilee- 65 9:17
Sam- 135 8:28
Richard- 105 6:08
Cliff- 105 7:10
Andrew- 95 8:56
Teresa- 95 9:22
Lynde- 85 6:47
Sharon- 55 15:09
Casey- Rx 17:17
T- 115 12:55

Great job everyone. Efficiency is key with a workout like 'Elizabeth'. As fatigue increases, form degrades. We lose full hip contribution, impatience for triple extension, and the clean really sucks gas. Add a fatigued core to that equation, or maybe a not so well placed rack and we are struggling to stand, either from the full squat or the dip.

The clean can also expose serious flexibility issues from wrists, elbows, and shoulders with a poorly racked position to hip, knee, and ankle issues resulting in an inability to pull under low enough to make the lift. Correct these faults with added mobility and flexibility training. Your time and effort pay off huge dividends.

Mentally rehearsing these exercises, focusing on the cues we've talked about, and practicing anything you want to practice as either part of the warm-up or cool-down will be the way to continue to gain confidence, efficiency, and strength as these lifts pop up in the wods.

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

PC tight? You bet. Fix it up easy with the tools above. Thanks for another great day of training at CFSF.

What happens next is up to you.
CFSF

CrossFit - WOD 120119 Demo from the Level 1 Course at CrossFit Oahu, Elizabeth - YouTube

2012-01-19T06:13:00.000-08:00

CrossFit - WOD 120119 Demo from the Level 1 Course at CrossFit Oahu, Elizabeth - YouTube

120118

2012-01-19T05:13:00.000-08:00

Split snatch? Nobody had done a split snatch at CFSF until now. Most have never even seen a split snatch, but as predicted, about 60% took to it like a duck to water. Everyone else, we still have some practicing to do. But that's the fun part, right?

Split snatch 1-1-1-1-1-1-1
Sam- 110
Eric- 135
John- 185
Scott- 135
Tim- 135
Patricia- 72.5
Sharon- 70
Cliff- 155
Shaun- 145
Casey- 155
T- 125

Super strong lifts John, and Patricia. This movement was new and unfamiliar, but definitely a great one to add to the CrossFit repertoire. The first and second pulls are the same, but the pull under allows greater depth and requires less flexibility than any other lift.

Big THANKS to Tammy for running the rodeo at lunch. A true lifesaver.

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

Thanks for another great day of training and conditioning at CFSF.

It's evolution...

CrossFit - WOD 120118 Demo with Coach Mike Burgener - YouTube

2012-01-18T05:53:00.000-08:00

CrossFit - WOD 120118 Demo with Coach Mike Burgener - YouTube

120116

2012-01-17T04:41:00.000-08:00

This was another super fun workout. Thanks CFHQ! Mixed comments on which was the more difficult of the two exercises. Heard a lot about grip issues on the bar...

5 rounds:
12 wall ball shots, 20/16
12 toes to bar

John- Rx 8:00
Tammy- Rx (7 rounds!) 12:41
Scott- Rx 11:07
Emilee- 10:13
Lynde- Rx 10:18
Sam- Rx 8:17
Lisa- 6:31
Teresa- Rx 9:12
Shaun- Rx 7:30
Mark- Rx 9:21
Ken- (3) 8:20
Karen- (3) 8:20
Jolie- 7:22
Andrew- Rx 9:16
Sharon- 10:03
Patricia- Rx 6:26
T- Rx 7:30

Great workout everyone. Some substituted reverse crunchers for the toes to bar. Only continued practice will help with the timing necessary for an efficient toes to bar. So get some!

We had a visit from Ken and Karen. We hope you like the kool-aid. Be patient, do your homework, and you will succeed. A better guarantee than the suit guy.

Tuesday is a rest day. Mudders run. Everyone else get some mobility "me" time. Anything tight or gnarly. Roll, smash, stretch. Rinse and repeat.

For those of you looking for a hotel room for the Tough Mudder, you might have to stay in Thomson, Georgia just south of Washington. The hotels in Washington are fully booked.

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

Thanks for another great day at CFSF.

120115 '5k run'

2012-01-16T05:59:00.000-08:00

This might just be the most boring workout we do at CFSF. Thirteen legs up and back can get old quick. We did have some fast runs, and one taken out during the run. All and all, another great day at CFSF.

5k run

Jolie- 35:05
Teresa- 40:00
Shaun- 31:15
Casey- 32:42
John- 28:17
Lynde- 27:50
Sharon- 43:14
T- 31:35

Great runs everyone. Super quick times Lynde, and John. You both are FAST!

Welcome to the muscle-up club Shaun! Another arrow for your quiver. Be pleased, not satisfied.

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

Hit the blog and find a few mobilizations for your lower body. Be ready.

Thanks for another great day of training and conditioning at CFSF.

120114 'Tabata This'

2012-01-16T05:47:00.000-08:00

Tabata sessions are always a blast. Things keep going pretty fast, and the minute rest allowed for just about full recovery. Who couldn't love this?

Tabata This
Eight intervals of :20 work, and :10 rest. One minute rest between exercises. Fewest number of reps in any one round will be scored.
                          Row     Squat     Pull-ups     Push-ups     Sit-ups     Total
Andrew-              5           10           5                9                5            34
Heather-              3           13           6                8                11          37
Lynde-                5           15            5               8                 11          44
Shaun-                5            10           6                8                12          41
John-                  5            16           5                8                 10         44
Patricia-              3            16           9               12                14         54
Mark-                 5            20          3                 5                 10         43
Jolie-                  2            14           3                6                   8          31
T-                      4            14           6                10                 11         45

Great job everyone. Good lung burn. Really good fuel.

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

Thanks for the terrific efforts.
CFSF

120112 'Back squat'

2012-01-13T05:11:00.000-08:00

I had a guy from a globo gym tell me he didn't squat because he felt like it wasn't a real world movement that he could benefit from. I just laughed as I walked away. From the third world to the developed world we squat. Some more than others. If we have something heavy to carry, the preferred place to carry that load is the back rack, if you can get it there...

Back squat 3-3-3-3-3

Alice Anne- 125
Teresa- 135
Eric- 275
Emilee- 85
Lisa- 75
Brad- 275
John- 305
Richard- 185
Andrew- 205
Mark- 165
Patricia- 140
Lynde- 165
Cliff- 305
Shaun- 305
T- 205

Great squats everyone. Super strong lifts Shaun, Cliff, John, Eric, and Brad. PR lifts for Teresa, and Patricia. Outstanding! Lots of good fuel.

Friday is a rest day, not an off day. Get some mobility "me" time. Mudders run. Use your time wisely.

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

Thanks for another great day of training and conditioning at CFSF.

I can do all things through Christ who strengthens me.
Philippians 4:13

120111 'Filthy Fifty'

2012-01-12T05:12:00.000-08:00

We know that when the workout looks heavy on the board it's gonna feel even heavier getting through it. The 'Filthy Fifty' is one of those sessions. Debatable as to which is more difficult, starting on the bottom or starting on top. Either way, we were the nail today.

'Filthy Fifty'
50 reps of each:
Box jumps, 24" box
Jumping pull-ups
Kettlebell swings, 35#
Walking lunges, 50 steps
Knees to elbows
Back extension
Push press, 45#
Wall ball shots, 20/16
Burpee's
Double unders (*3:1 single sub)
                          Box     KB     *singles
Eric- 31:33         24       35       *
Scott- 26:45       24       35       *
Tammy- 25:45   20       35        *
Sam- 33:24        20      35       *
Alice A- 36:20   20      30        *
Richard- 27:57   20     35        *
Sharon- 29:41    20     20
Heather-30:29   20     35
Teresa- 34:51    20     35      *
John- 35:20       36     35
Shaun- 36:54     36     53      *
Andrew- 37:13 24     35      *
Brad- 37:26      36     53      *
Cliff- 44:47       20      53      *
Casey- 42:13    36     53
Patricia- 21:00 24     35
T- 34:58           24     53       *

Great job guys! Super fast time, again, Patricia! You bring awesome fuel, and we glad you're rolling with us. This is a heavy volume "chipper" that seems to stretch out like bad taffy. Pace is key. Great job toughing out a long, grindy session.

We are one month away from the Tough Mudder. AFOVOS! Continue hitting the rest day runs Mudders. At least 5k, preferably 10k or more, and use any intervals you want to. Throw in some PT for an added bonus.

Not often mentioned on the blog, we have a few newbies floating around CFSF, and they are doing great. Keep it up and thanks for woking so hard.

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

Now that the holidays are over, let's move away from the "not so healthy" foods and get back towards the paleo based diet. Performance improvements as well as body compositional improvement are just a couple of the benefits.

http://www.livingpaleo.com/the-paleo-diet/

Thanks for another great day of training and conditioning at CFSF.

Afovos- Gk., Without fear.

120110 'Nate'

2012-01-11T05:27:00.000-08:00

'Nate' is a fun hero session that is deceivingly difficult. By the end we were on floorlock for a few minutes. Not everyone got the wod today, some decided to run. So they chose 'Michael'. Good job guys.

'Nate'
20:00 AMRAP
2 muscle-ups (*3:1 pull-up/dip sub)
4 handstand push-ups
8 kettlebell swings, 2 pood

Scott- (15:00) * 53# 5
Tammy- (15:00) * 35# 7
Patricia- * 53# 10 + 2 pull-ups
Eric- Rx 10
Alice Anne- * 30# 7 + 4 HSPU
Sam- * 53# 8
Shaun- * 53# 9 + 1 pull-up
Lynde- * 35# 10 + 4 pull-ups
Brad- * 53# 8 + 4 dips
John- Rx 8
Casey- * 70# 6 + 6 pull-ups
T- Rx 9

'Michael'
3 rounds:
800 meter run
50 back extensions
50 sit-ups

Teresa- 29:02
Richard- 23:45

Great session everyone. Great round totals Patricia, and Eric. You both are STRONG! Great running Teresa, and Richard. Good night for a damp cruise, huh? Great run Joey. 5 miles in 19:40 is super fast!

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

Take advantage of the mobility blog. Find a few mobilities you like and practice them at CFSF. A small investment with terrific returns. You're worth it.

Thanks for all the wicked strong efforts and great fuel. Thanks for another great day at CFSF.

This is a great example of a "hollow" position.

Uncommon dedication to fitness-
CFSF

120108 'Pull-up clock'

2012-01-09T05:51:00.000-08:00

Pull-ups on the minute. Sounds simple. Looks easy. SNAP! Holy smoke, around rounds 7 and 8 the pull-ups begin to get more difficult, and things get dicey. We start to experience the time warp, and then we're having real fun...

Pull-up clock:

Perform one pull-up the first minute, two pull-ups the second minute, three on the third. Continue until you cannot complete the required reps within the minute.

Lynde- 11 minutes
Emilee- 8 minutes
Teresa- 10 minutes
John- 17 minutes, 12 pull-ups
Todd- 15 minutes
Patricia- 18 minutes, 15 pull-ups
T- 17 minutes

Great pull-ups everyone. Great round totals Patricia, and John. You two be sure and wash your hair Sunday night.

We experience another time warp while performing this workout. Comparatively speaking, from the beginning to the end of this session one minute feels very different. That's part of what makes it so much fun.

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

Use your time wisely. You'll have a little extra so take advantage of it. Thanks for another great day of training and conditioning at CFSF.

http://www.livingpaleo.com/the-paleo-diet/

Anything worth having is worth working hard for.
CFSF

120107 'Deadly Push-ups'

2012-01-09T05:33:00.000-08:00

We have seen these exercises in various combinations in the past and it has always been a blast. Today was no different.

10 rounds:

135 pound deadlift, 15 reps
15 push-ups

Brad- Rx 15:57
Sharon- 95 14:27
Cliff- Rx 19:50
Heather- 100 21:24
Andrew- 135/100 21:45
Tammy- Rx 25:28
Lynde- Rx 24:44
John- Rx 17:09
Richard- Rx 17:58
T- Rx 14:53

Great session everyone. Good job at prescription Tammy, and Lynde. You two are ready to help any of us up and over obstacles during the Tough Mudder, and we're going to need it!

Ten rounds can stretch out. Fatigue sets in, form begins to degrade. Our ability to recognize this and adjust is key. Don't sacrifice form for intensity.

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

Form, consistency, intensity. A recipe for success.
CFSF

120106 'Kelly'

2012-01-09T05:18:00.000-08:00

'Kelly' is to us as a wrecking ball is to a dilapidated building. Round by round, bit by bit, we are weakened until we begin to crumble. Thanks for another beautiful workout CFHQ.

'Kelly'
5 rounds:
400 meter run
30 box jumps, 24" box
30 wall ball shots, 20/16

Sam- Rx 30:00
Patricia- 24"/14# 24:24
Jolie- (3) 20"/14# 20:00
Sharon- (3) 20"/16# 28:40
Richard- Rx 33:33
Andrew- 20"/20# 34:53
Brad- (3) 20"/20# 21:38
Lynde- 20"/16# 34:23
Casey- 32"/20# 43:36
John- Rx 34:20

Great job everyone. Great jumps Casey, and super fast finish Patricia! We get two for one when we see 'Kelly', the WBS by themselves are difficult. Add running, and jumping and our cardiorespiratory systems are really struggling to get oxygen rich blood delivered where our body needs it. A gasser of the first order.

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

Hit the blog and find a fix. Easy stuff that works, and feels GREAT! Thanks for all the terrific efforts. Thanks for another great day at CFSF.

CFSF

120104

2012-01-05T04:23:00.000-08:00

'Cindy' is one of few all time CFSF favorites. We see her infrequently, so when she pops up it's always a welcomed sight. Her sister 'Mary' is a bit tougher. She'll kick your ass.

'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Eric- 16 + 5 push-ups
Alice Anne- 12
Tammy- 12
Emilee- 10
Sam- 12
Richard- 11 + 5 pull-ups
Andrew- 11 + 5 pull-ups
Brad- 14 + 5 pull-ups
Lynde- 16 + 5 pull-ups
Sharon- 15
T- 18

'Mary'
20:00 AMRAP
5 handstand push-ups
10 pistols
15 pull-ups

Patricia- 9 + 2 HSPU

Great session everyone! Great job Patricia taking on the meaner of the two sisters. Don't get me wrong, 'Cindy' packs a punch, just not quite as hard a punch as 'Mary'. We haven't seen 'Cindy' in a while, outside of doing a few rounds for warm-ups, but it was great to get her as the workout.

Thursday is a rest day, not an off day. Tough Mudders get the run. Be sure to stretch that PC well too. Everyone else hit the mobility blog and find a few fun things to do. *hint... ANYTHING will help. Take the time.

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

Thanks for the terrific efforts and good times. Friday is next.

One is none. Two is one. Be ready.
CFSF

Tough Mudder Philosophy

2012-01-04T06:01:00.000-08:00

Tough Mudder Philosophy - YouTube

2012-01-04T05:31:00.000-08:00

Bionic vs Cindy, 28rds - YouTube

120103

2012-01-04T05:24:00.000-08:00

The overhead squat relies on strength, flexibility, and coordination. Any deficits will be indiscriminately exposed and punished. It's a CrossFit favorite... We also had a couple of masochists request a re-run with Fran. Toyota.

Overhead squat 3-3-3-3-3

Brad- 115
Richard- 155
Sharon- 56.5
Cliff- 225
Patricia- 80
Lynde- 95
Tammy- 70
Judd- 115
T- 135

Fran
21, 15, 9 reps:
95 pound Thruster
Pull-ups

Eric- Rx 7:38
Alice Anne- 35 7:49

Great job everyone. It was great to be back in CFSF after a long holiday break, and great to see everyone again. The good news is that the air conditioner finally came in and we are enjoying some nice cool temperatures that will be welcomed in the summer. Dress in layers, and always have something dry to put on when you finish the wod.

Welcome to CFSF Patricia, and welcome back Jolie. We are glad you're rolling with us. MONSTER lift Cliff. You are the IceBeast and you thrive in cold weather. We have one last day left in this cycle and it's a good one. A date with an old girlfriend. Be ready.

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

IF it's been a while, get going again. A little bit EVERY day. Thanks for the great fuel and wicked strong efforts today.

If not now, when? If not me, who?
Now is YOUR time.
CFSF

2012-01-03T05:41:00.000-08:00

Tuesday, December 27 'Dead/HPSnatch/OHsquat'

2011-12-28T04:59:00.000-08:00

It was great to get back to CFSF after the Christmas break. This was a sweet five round session where most of the time was spent at the HPS. Grip killer....

5 rounds:

135 pound deadlift, 9 reps
135 pound hang power snatch, 6 reps
135 pound overhead squat, 3 reps

                   D     HPS   OHS
Tammy-     135    45       45    (3) 8:40
Emilee-       95     45       45 12:48
Scott-        135    95       95   (3) 8:48
Eric-          135    95       95  11:20
Alice A-    125    45       45
Brad-        135    95       95 9:15
Cliff-         135 135/95 135/95   11:03
Casey-      135    95       95   8:54
T-             135    95       95   10:23

Great session everyone! This was another core crushing session- THANKS CFHQ! A powerful hip drive was the only thing separating us from total destruction in the late rounds. Timing off, weak drive, and you're TOAST!

With some debate the decision was made to stay on schedule during the holidays. That means Wednesday is a rest day. Not an off day. Get the run/walk, or some mobility, or both.

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

Thanks for the terrific efforts.

Ready to lead, ready to follow.
CFSF

Steve Jobs’s last words: ‘Oh wow. Oh wow. Oh wow.’ - The Washington Post

2011-12-28T04:58:00.000-08:00

Steve Jobs’s last words: ‘Oh wow. Oh wow. Oh wow.’ - The Washington Post

Oxford soldier Aaron Causey returns home

2011-12-23T05:44:00.000-08:00

Oxford soldier Aaron Causey returns home

CFSF salutes a true Hero

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

2011-12-23T05:16:00.000-08:00

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

Thursday, December 22 'Run/push-up/Snatch'

2011-12-23T05:14:00.000-08:00

This was another great workout from CFHQ. Snatching after 100 push-ups got interesting, and we overhead some funny comments as we shut this thing down.

1000 meter run
100 push-ups
135 pound Snatch, 10 reps

Sam- (1000m row rain sub) 80# 16:57
Brad- 115#-105# 14:10
Teresa- 65# 15:35
Sharon- 55# 16:19
Beth- 55# 14:11
John- Rx 13:03
Eric- 95# 15:56
T- 115#-105# 14:03

Second verse, just like the first- Great job John Fenn! At prescription, and two for one day. This session took a lot of fuel out of the gym. Good job toughing out a fun little triplet.

CFSF is losing another magnet. "Super B" or, "Bendy" Beth is on to her next adventure. While we will miss her lots, we are excited for her as she finds another CrossFit box in Texas, where EVERYTHING is bigger. Have fun and make us proud. We know you will. We'll see you again in February for the Tough Mudder...

CFSF will be closed until 12-27. Best wishes for a very merry Christmas, and THANKS for all the good fuel and great times.

Use your off time wisely. Continued mobility, and flexibility training, as well as getting some run/walks of at least 10k. Be ready.

Wednesday, December 21 'Clean-GHD'

2011-12-23T04:31:00.000-08:00

The controversy regarding the Clean and the Power Clean is observed in our gym and seen in the posts from the mainsite. We are keeping it simple. Full Clean or Power Clean, it's up to YOU!

21, 15, 9 reps:
135 pound Clean
GHD sit-ups

Eric- Rx 8:27
Tammy- 65# 7:00
Alice Anne- 45# 7:29
Teresa- 65# 6:33
Beth- 65# 8:41
Cliff- Rx 13:32
Brad- Rx 11:25
John- Rx 8:04
T- Rx 11:25

Great job guys. Really good Cleans. We hit the cues that needed to be hit, and had some fast finishes.

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

Be pleased, not satisfied.

On time, on target. NEVER quit.
CFSF

Monday, December 19 'CF Total'

2011-12-20T04:42:00.000-08:00

This session was a welcomed sight for sore eyes. The CrossFit Total has become one of the all time favorites at CFSF. The last Total was August 29th, everyone that got it then increased their numbers. Great job!

CrossFit Total

Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
                         BS     P     DL     Tot.     8-29
Teresa-            145    82    210    437
Sam-                295  135   355    785
Emilee-            115    71    175    361
Alice Anne-     135     X    165    300      225
Eric-                300   150   355    955
Brad-              250   125   365     740
John-              355    195   405    935     915
Cliff-               450   215    495   1160
Lynde-            225   95     235    555     520
Beth-               150 65     200    415
Sharon-           135 70    200    405     380
T-                   235 135   305   675      675

We have some seriously strong people at CFSF, and we are fortunate because they provide great fuel and awesome motivation. So HOOF*CKINYAH! to the strong. Also, great to see Lisa "Fiorucci" working, and struggling to get that shoulder back online. She will NOT accept defeat. EXCELLENT! That's the "no quit" attitude we love to see.

We had some monster deadlifts, and an incredible first Total score from Cliff, The Beast. OUTSTANDING. Keep killing it Cliff. John can hang it on the wall, and Brad can shoot at it. When its all over, Sam and Eric can dispose of it. GREAT SESSION YOU GUYS!

Tuesday is another opportunity to get a little extended "me" time. You need it too. TAKE IT! Anything tight, sore, or gnarly. Your investment has guaranteed returns far better than Madoff could ever deliver.

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

Thanks for all the super strong efforts and great fuel. As always, thanks for another great day of strength training and conditioning at CFSF.

Sunday, December 18 'R+R'

2011-12-19T05:47:00.000-08:00

While 1000 meters rowing and 800 meters running doubles our "usual" R+R session, placing a little extra "hurry" stress on the row, we managed to keep moving without too many jams.

Three rounds:
Row 1000 meters
Run 800 meters

Brad- 30:26
Teresa- 40:00
Richard- 30:45
Andrew- 31:00
Corey- 30:00

Good job guys. This session provided a great lung burn, and we couldn't have asked for a nicer day to do it on. Thanks for your patience on the rower. How about the SDHP sub? Again, the sub is worse than the event itself...

Good job on prioritizing Sunday afternoon. We have a few more days left before the Christmas break. Monday, Wednesday, and Thursday will be the last days to train. CFSF will be CLOSED Friday through Monday, resuming normal schedule Tuesday the 27th.

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

Thanks for another great day at CFSF.

WFYU

Saturday, December 17 'Pull/swing/DU'

2011-12-19T05:28:00.000-08:00

This was a deceivingly difficult session that turned into a total blast. Five rounds can tend to stretch out a bit, good job on hanging tough.

5 rounds:
20 pull-ups
30 kettlebell swings, 1.5 pood
40 double unders (*3:1 single sub)

Teresa- (3) 35# * 19:09
John- 35# 25:21
Heather- 35# * 25:34
Lynde- 35# * 27:23
Shaun- 53# * 29:00
Corey- Rx 29:26
Andrew- 35# * 29:20
T- 53# * 26:55

Great job Corey! Killing the doubles! Hooyah. Great job everyone on toughing out a long, grindy kinda session. The substitution for doubles is far worse than the doubles. Practice those doubles!

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

Spend ten minutes on yourself. Tight pillar, hams, both? Ten easy minutes for serious comfort. It's worth it. You're worth it.

Thanks for all the terrific efforts and great fuel. Thanks for another great day at CFSF.

CFSF

Thursday, December 15 'Muscle-up/Thrusters'

2011-12-16T05:20:00.000-08:00

Dumbbell Thrusters. Loved or hated, but never ignored. Add muscle-ups into the mix? What a great combination. Thanks CFHQ!

Three rounds:

7 muscle-ups
35 pound DB Thrusters, 21 reps
*3/3 sub ^2:1 mu progression

Eric- Rx 14:45
Alice Ann- 10# * 14:05
Sam- 20# * 13:40
Sharon- 10# ^ 13:02
Beth- 20# ^ 15:12
Lynde- 20#/15# * 17:32
Emilee- 10#/8# * 15:14
Cliff- 25# ^ 17:00
Richard- 25# * 13:59
John- Rx 14:39
Cortez- 20# * 15:33
T- 25# 12:15

Great job Eric, and John . Keeping that bar up there at prescription. Hooyah. This was a great session, good job everyone getting this one in the book.

Friday is a rest day. Use your time wisely. If you are a Mudder, get the run/walk. Any intervals you want. As distance becomes more manageable, don't run farther- work on running faster. Stay off your heels, maintain that fast turnover, and keep pulling heels to butt.

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

Hit the blog. Take some time and feel better. Thanks for all the terrific efforts and great fuel. Thanks for another great day at CFSF.

Altius, citius, fortius.
CFSF

2011-12-15T04:39:00.001-08:00

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16 Rest Day	17 Day 1
18 Day 2	19 Day 3	20 Rest Day	21 Day 1	22 Day 2	23 CFSF is CLOSED	24 CFSF is CLOSED
25 CFSF is CLOSED	26 CFSF is CLOSED	27 Day 3	28 Rest Day	29 Day 1	30 CFSF is CLOSED	31 CFSF is CLOSED
1 CFSF is CLOSED	2 CFSF is CLOSED	3 Day 2

December 2011

Wednesday, December 14 'Deadlifts'

2011-12-15T04:24:00.000-08:00

Deadlifts are potent. Some people think of them as "lower body" exercises when they are really very much the opposite, more of a "total body" exercise. We have so many things happening at once, and there are so many cues, it's easy to let our brains get in the way...

Deadlift 5-5-5-5-5

Tammy- 200
Alice Anne- 115
Sam- 255
Eric- 300
Teresa- 185
Lynde- 225
Beth- 150
Sharon- 150
Cliff- 405
John- 405
Andrew- 235
Cortez- 250
Danny- 185
Shaun- 405

Great lifts everyone! Lynde, Cliff, John, and Shaun- you are STRONG! Super strong.

It was great to see Lisa back in the gym after a long shoulder surgery rehab, and great to see Richard, Andrew, and Cortez again. Breathe Richard, breathe.

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

Give your PC a little attention...

Thanks for another great day of training and conditioning at CFSF.

Buy the ticket, take the ride.
CFSF

Tough Mudder Tri-State 2011 Official Video

2011-12-14T05:02:00.001-08:00

Tough Mudder Tri-State 2011 Official Video - YouTube

Tuesday, December 14 'Snatch-abs'

2011-12-14T04:48:00.000-08:00

This was a great session with some potent combinations of exercises. From stability to flexion, our cores took a pounding. Good job getting this one in the book.

3 rounds:

35 pound DB snatch, 15 reps R arm
15 GHD sit-ups
35 pound DB snatch, L arm
15 toes to bar

Cliff- (power) 25# 14:44
Sam- 15# 15:43
Scott- 20# 15:42
Tammy- 15# 17:25
Alice Anne- 10# 17:42
Eric- 25# 16:04
Beth- 15# 17:28
Cortez- (power) 20# 14:19
Josh- (power) 35# 14:16
John- Rx 20:15
Lynde- 20# 23:23
T- 20# 19:09

Option A
11-10-9-8-7-6-5-4-3-2 reps:
KB swing
Push press

Emilee- 35#/55# 14:23

Great session John! At prescription, as usual. Nice snatching everyone. How about that non-dominant side, was that interesting or what? Very few exercises tax our core more than a one armed snatch. The stability required is off the chart. Combine that with the need for very flexible shoulders and now we are asking for a lot.

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

Hit the blog and find a few fixes.

As the Tough Mudder approaches, apprehension begins. A few strategies to deal with the apprehension might help. Visualize the race as it is occurring. Go through the obstacles and the runs with as much detail as possible. Mentally rehearse what you will encounter.

Self talk. Communicate to yourself positive thoughts about the race. Repeat this self talk several times daily and believe it. The Tough Mudder is designed to make us apprehensive, but we will have a blast. Nothing is as bad as you think it will be. We are a TEAM, and we will move through this O' course with ease.

While you are visualizing the race, talking positively to yourself about it, breathe deeply. Focus on long exhales. Deep breathing can help calm even the most difficult situations, helping us to remain focused, and as relaxed as possible.

Finally, use this nervous energy as motivation to succeed. Prepare and train. No worries.

AFOVOS!
CFSF

Sunday, December 11 'Clean rings'

2011-12-12T05:15:00.000-08:00

7 rounds:

205 pound clean, 3 reps
4 ring handstand push ups

John- Rx 12:46
Cliff- 135 14:30
Teresa- 100 10:38
Lynde- 95 6:01

Food job guys. Great going as prescribed John. Big THANKS again to Sharon.

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

Monday is a rest day, not an off day. Get the run. We have less than two months.

CFSF

Saturday, December 10 'Bench press'

2011-12-12T05:05:00.000-08:00

Bench Press 2-2-2-2-2-2-2-2-2-2

Lynde- 125#
Sharon- 85#

Great prioritization ladies, and great lifts!

Friday, December 9 'Dead runs'

2011-12-12T05:03:00.000-08:00

20:00 AMRAP
400 meter run
155 pound deadlift, 21 reps

Eric- Rx 4 + 1 dead
Sam- Rx 4
Brandi- 75 3
Brad- Rx 4 + 400m
Sharon- 95 3 + 200m
John- 4 + 5 deads
Joey- Rx 4 + 6 deads
Great job guys, and big THANKS to Eric and Sharon.

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

CFSF

Wednesday, December 7 'Wood'

2011-12-08T04:43:00.000-08:00

Hero sessions are always a blast, this was no different. 'Wood' is a gasser of the first order. Burpee box jumps after running can become interesting pretty quickly. Overheard in the gym was the statement that we have problems when the burpee box jumps aren't the problem...

'Wood'
Five rounds:
400 meter run
10 burpee box jumps, 24" box
95 pound Sumo deadlift high pull, 10 reps
95 pound Thruster, 10 reps

Emilee- (3) 20" 65# 31:34
Eric- Rx 36:00
Sam- (3) 24" 75# 28:50
Brad- (3) 24" 75# 22:47
Teresa- (3) 24" 53kb 65# 25:58
Shaun- Rx 35:15
Sharon- (3) 20" 45# 30:45
Beth- 24" 53kb 45# 32:56
Joey- 24" 45# 32:40

Great job guys. This was the type of session that made EVERYBODY question how far they wanted to go. Outstanding Eric, Shaun, Beth, and Joey. You stuck it out. Hooyah! Even the runners had trouble with this one, and we have another one on IR! Maybe it was the freezing rain we were running in?

This session is named in honor of Australian Army Sergeant Brett Wood, who was killed on May 23, 2011, in the Helmand Province in Afghanistan.

Thursday is another well deserved rest day. Use your time wisely. Hit the mobility blog, do something that helps you feel better, relax, and recover. If you are a Mudder, run/walk six miles. Two months, three days and counting.

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

Thanks for all the great efforts.
CFSF

Tuesday, December 6 'Back squat'

2011-12-07T04:29:00.000-08:00

Three reps. Sometimes that third rep can be as elusive as snipe. Today, we got the snipe.

Back squat 3-3-3-3-3

Sam- 230
Eric- 275
Brad- 235
Beth- 120
Joey- 165
Lynde- 195
Shaun- 295
Sharon- 100
Brandi- 60
T- 185

Super strong lifts everyone. Shaun, and Lynde you two killed it! Hooyah. Good job Ben, you're getting dialed in really well. Do your homework!

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

Tight? You can fix that. Discomfort? You can probably fix that too. Use the mobility blog. Take the time. A little bit every day. Especially if you are getting the extra Mudder work...

A quick word of thanks to Joey for the sweet new storage space we'll call the "BFB", and to Lynde for the super smart "in-between" weight plates that will allow us to increase in much more manageable sets when hitting max lifts. Thanks a whole lot you two.

Thanks for another great day of training and conditioning at CFSF.

Soft is contagious, don't catch it.

Monday, December 5 'Eva'

2011-12-06T04:48:00.000-08:00

'Eva' is a long, difficult session. It's debatable as to which of the three exercises becomes the least manageable by the end, some said the run, others said the swings, some just said "everything sucked." GREAT JOB EVERYONE on making it in on a double difficult day, looking adversity right in the face saying "I got this..."

'Eva'
5 rounds:
800 meter run
2 pood kettlebell swings, 30 reps
30 pull-ups

Tammy- (3) 35# 34:40
Scott- (3) 53# 32:00
Sam- (3) 53#/35# 32:06
Emilee- (1/2) 20# 27:38
Sharon (1/2) 20# 28:14
Lynde- 35# 47:14
Beth- 20# 46:06
Shaun- 53# 47:30
Cliff- (3) 53# 38:55
Joey- 53# 45:48
Brad- 35# 42:17
Ben- (3) (1/2) 35# 9:50
T- 53# 46:00

We could not have gotten a better day if we had asked for it. Great weather for long runs, and we had some really strong runs- Joey, Lynde, Beth- wicked fast. You guys can fly.

Good job on scaling this beast. We will always have time to ratchet things up. If you did the full session, HOOYAH! Great job on shutting her down.

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

Take some time and hit the blog. Find a fix for anything tight, sore, or gnarly. If you do find anything gnarly, camp out on it.

CFSF

Saturday, December 3 'Row/push-ups'

2011-12-06T04:29:00.000-08:00

This session falls in the "looks easy" category. According to the "looks easy" theory, we know we're in for it. However, this was a tough, yet very fun session. A great combination. Thanks CFHQ.

20:00 AMRAP

250 meter row
25 push-ups

Tammy- 6
Lynde- 7
Shaun- 8
John- 7 + 250m row
T- 7 + 171m row

Really good job guys. Great hollow push-ups. Solid rowing. Power takes frequency hands down. Proved it today.

Sunday is a rest day. Get the run. Get some mobility. Get both. Thanks for the terrific efforts and awesome fuel.

CFSF

Friday, December 2 'Clean & Jerk'

2011-12-05T05:14:00.000-08:00

We broke down the Clean and Jerk and put it together again prior to geting going on the workout. As usual, we had a few things to focus on and everyone did a good job of hitting them.

Clean & Jerk 1-1-1-1-1-1-1

Sam- 135
Eric- 175
Shaun- 205
Brad- 135
Cliff- 235 (power clean)
Teresa- 110
Emilee- 80
Lynde- 105
Sharon- 70
T- 165

Great job guys. Nice patience, fast flips, and solid squats followed by great jerks. Some spilts, some push. All good.

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

CFSF

Meet The New Sports Drink: Pickle Juice | ThePostGame

2011-12-02T06:20:00.000-08:00

Meet The New Sports Drink: Pickle Juice ThePostGame

Thursday, December 1 'Rope/WBS/run'

2011-12-02T04:28:00.000-08:00

This session was deceivingly difficult. Wall ball shots are gassers. Add a run after and legs get really heavy.

15:00 AMRAP

15' rope climb, 2 ascents
20 wall ball shots, 20/16
200 meter run

Tammy- Rx 3 + 1 rope climb
Sam- * 4
Eric- Rx 4
Alice Anne- * 3 + 17 WBS
John- Rx 4 + 2 rope climbs
Shaun- Rx 3 + 75 meter run
Lynde- Rx 3 + 125 meter run
Sharon- 3 + 6 rope subs
T- 4 + 1 rope climb
* rope sub

Great session everyone. If you are not getting the rope climbs, that's just something else to practice. Once you learn how to brake, rope climbing gets easier. Just remember the most important aspect of rope climbing- ALWAYS save enough energy to get back down.

How about the wall ball shots- did you go unbroken? They seemed to take the majority of time, and fuel.

Good job Ben and Danson. You made it back. HOOYAH! You two will be great CrossFitters. We're glad you're here training with us.

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

Hit the blog. Make your pillar strong, flexible and resilient. A little bit every day. Thanks for the super strong efforts today, more good fuel.

Hard play, fun work.
CFSF

Tuesday, November 29 'Rings, Rolls, Sots'

2011-11-30T06:05:00.000-08:00

One of the things I love about CrossFit is that on any given day experienced CrossFitters can be thrown into the novice category. New skills, new challenges, things unfamiliar. That makes some people uncomfortable. We turn the equation around at CFSF and welcome the new and difficult by embracing it.

However, we did have options...

5 rounds:
5 hanging ring extensions
5 front rolls
5 back rolls
45 pound Sots press, 10 reps

Scott- (3) 35# 11:00
Eric- Rx 15:15
Cliff- 35# 21:24
T- 35# 14:00

Option A
5 rounds:
5 TGU
5 burpee's
10 box jumps

Alice Anne- 14:00
Joey- 14:38

Option B
'Slab City'
13 rounds
:30 kettlebell swing
:30 rest

Tammy
Sam
Teresa
Lynde

15:00 AMRAP
150 meter row
10 box jumps
10 WBS

Ryan- 6 + 150m row
Ben- 7 + 3 WBS
Danson- 5 + 10 box jumps

Great session everyone. Welcome to CFSF Ryan, Ben, and Danson. Drink the kool-aid. Come back for more.

Wednesday is a rest day, not an off day. 5 mile run/walk for the Mudders, for added kicks, throw in some PT every few miles for that good lung burn. If you aren't a Mudder, get some mobility, or some nice long relaxing stretching for that ultra tight posterior chain.

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

What did you think of the Sots press? We have added this in with the overhead squats portion of our warm up in the past, usually every fifth squat has us staying in the hole, getting five Sots presses. Let's make this a mandatory component of the overhead squats in the warm-up.

Thanks for the great efforts. Use your off time wisely.

CFSF

Monday, November 28 'Dead Handstands'

2011-11-29T04:34:00.000-08:00

It was great to get back into CrossFit after the Thanksgiving break rested and ready to go. This was a super session to start back with too.

21, 15, 9 reps:

Deadlifts
Handstand push-ups

Tammy- 135 6:16
Sam- 155 7:42
Scott- 185 6:43
Cliff- 225 8:55
Shaun- 225 8:40
Brad- 225 9:38
Lynde- 185 11:23
Joey- 185 10:35
Sharon- 115 10:42
T- 185 5:38

Great job guys. Even though NOBODY was getting the handstand walk as prescribed, we still got some great handstand push-ups and HSPU progressions. Super heavy deads Lynde! Definitely want you on the top of the obstacles pulling us all up and over... Remember that the Tough Mudder is less than two and a half months away.

Congratulations to Shaun, the newest member of the tire flip team. Flipping Joey is no easy task, HOOYAH! We also had a visit from Alex. Drink the kool-aid and come back for more. What better Christmas present could you give yourself ?

We have a few weeks before Christmas. Prioritize. Keep CFSF on your list of things to do.

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

If you have any sore bits and pieces, hit the blog and find a few fixes. If you feel great, hit the blog and find a few mobilizations for pillar muscles and joints. Take care of your business.

Thanks for all the great efforts. Thanks for the fuel.

CFSF

2011-11-22T05:17:00.000-08:00

We love and miss you guys!

Monday, November 21 'Nutts'

2011-11-22T04:40:00.000-08:00

Hero workouts are definitely a blast. The motivation and the meaning help many to keep going with aggression until finished. We see that often, but not as often as when we see Hero sessions. Great job everyone!

'Nutts'
10 handstand push-ups
250 pound deadlift, 15 reps
25 box jumps, 30" box
50 pull-ups
100 wall ball shots, 20/16
200 doubles/600 singles
400 meter run carrying a 45 pound plate

                           Dead     Run
Brad- 29:11         250       60
Lynde- 31:56       165
Sharon- 35:33      115       15
Shaun- 32:30       225       45
Cliff- 36:45          225       45
Joey- 31:25         155       45
T- 32:35              225       45

Good job on toughing out a pretty tough session. NOBODY got this at prescription. None the less, everyone was gassed. Personally, the 600 singles were far worse than 200 doubles. Gotta embrace those doubles...

This session is named in honor of Lt. Andrew Richard Nuttall, of the 1 PPCLI, Alberta, Canada, killed in Iraq on December 23, 2009.

Great to see Joey back in the gym, he brings much needed fuel. He also hooked us up with another "O" bar. Huge THANKS Joey! Thoughts will be with Todd on Wednesday as he gets his knee repaired. Be cool, let that knee heal, and before you know it you'll be right there beside us struggling through another monster wod. Until then, we will miss you and your fuel. So heal fast and, HURRY BACK!

CFSF will be closed until Monday, November 28. Use this time to catch up on some mobility and long stretching, and some running, biking, swimming, dog walking, or WTFYLTD, and come back rested and ready to roll strong.

CFSF sincerely wishes everyone a very nice Thanksgiving, and thanks again very much for choosing CFSF.

http://paleodietlifestyle.com/paleo-thanksgiving-recipes/

CFSF

2011-11-21T07:49:00.000-08:00

CFSF will be closed from Tuesday November 22nd through Sunday, November 27th. After November 21st, the next training day is Monday, November 28th.

CFSF wishes everyone a very nice Thanksgiving. Enjoy the break!

Sunday, November 20 'Heavy Fran'

2011-11-21T05:25:00.000-08:00

Heavy Fran is Fran's older, meaner, HAIRIER, Aunt- and she's angry.

'Heavy Fran'
15, 12, 9 reps:
135 pound barbell Thruster
Weighted pull-ups

Tammy- 65 6:25
Teresa- 75 5 10:51
Cliff- 95 (PP) 8:55
Emilee- 55 9:55
Shaun- 95 7:14
Lynde- 75 9:04

Great session everyone. Some people loaded the pull-ups, some did not. Quality is the goal. Good job. This was the first 'Frannish' session for some, and they did really well. Thrusters, at any weight, and pull-ups are a potent punch, leaving even the fittest on floor lock afterwards.

We will be rolling Monday this week, taking Wednesday - Sunday off. We will meet again Monday November 28.

CFSF

Sasturday, November 19 'Michael'

2011-11-21T05:10:00.000-08:00

'Michael' is like an old friend that lives far away. Happy to see him every now and then, but glad when he's gone.

'Michael'
Three rounds:
800 meter run
50 back extensions
50 sit-ups

John- 25:19
Jeff- 28:05
Lynde- 1/2 runs 22:44
Shaun- 27:25
Tammy- 31:04
Teresa- 29:54
JJ- 31:03
T- 23:30

Great job everyone. This was a great day to be out running. Fresh, and windy. Felt great.

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

Thanks for all the terrific efforts. Thanks for the great fuel.

There is no success in failure, and failure is no success at all.
CFSF

Thursday, November 17 'Snatch balance'

2011-11-18T05:37:00.000-08:00

One of several skill transfer exercises for the snatch, the snatch balance usually allows for heavier lifts than the snatch, giving the athlete confidence and control for future snatching.

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

Sam- 95
Alice Anne- 60
John- 180
Shaun- 145
Beth- 85
Lynde- 85
T- 110

Great lifts everyone. We hit all the cues we talked about hitting, and got some really good lifts...

There are three skill transfer exercises, all begin with the bar in a back rack position. Differences in starting (jumping) foot position, and inclusion or exclusion of the dip, are what sets them apart from one another. The snatch balance begins with a more narrow (jumping) stance, the same stance for the clean.

Movement is initiated with a strong dip and drive, then a super fast dive under the bar, moving the feet to the landing position while simultaneously launching the bar overhead to a fully locked out active overhead position as explosively as possible.

They each require successively greater dynamics and athleticism to reach, hold, and control the catch portion of the snatch, which is the rock bottom position of the overhead squat.

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

Take some extra time to get some mobility, long stetching, or both. Hit that posterior chain, and tight shoulder girdle. Thanks for all the terrific efforts and great fuel. Saturday, 0900. See you there.

On time, on target, NEVER quit.
CFSF

The 5 Best Tips to Improve Your Running Technique - YouTube

2011-11-16T05:33:00.000-08:00

The 5 Best Tips to Improve Your Running Technique - YouTube

Tuesday, November 15 'Thrusters'

2011-11-16T05:30:00.000-08:00

Moving a heavy weight over a long distance is one of the requirements for becoming stronger. I'd say the Thruster satisfies that wouldn't you?

Thrusters 1-1-1-1-1-1-1

Sam- 130
Alice Anne- 105
Cliff- 185
Teresa- 120 *PR!
Shaun- 205
John- 245
Beth- 80
Emilee- 80
Lynde- 120
T- 170

Great work everyone! Super strong lifts John, Lynde, Cliff, and Shaun. You all are ANIMALS! Just wait until you've been rolling a while, and become more efficient... Your work capacity will be through the roof. Great lift Teresa- personal record. Hooyah!

This was another example of how our core strength has a direct correlation to the amount of weight moved. Higher levels of strength through the core allow a greater transmission of force to resistance. Weak core and that transmission is lost. Throw in tight hamstrings with a weak core and your Thruster now resembles stick man. Broken spine, loss of control, loss of HEELS... a recipe for disaster.

The Thruster demands a high level of skill, an aptitude as well as an ability, that must be cultivated and allowed to grow with constant supervision and continual control in order to get dialed in, and stay locked on.

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

Hit the blog and find a few fixes for anything you need. The information is there. All you need is the motivation to use it. Are feeling and performing better motivation enough? Should be...

Thanks for all the terrific efforts and great fuel. Thanks for training at CFSF.