Friday, November 5 'Lumberjack 20'

Considering that this was a "one and done" kinda session, it brutalized us. We have no better motivation than the motivation we had to finish this though. Hero sessions are incredible. During the toughest moments of these sessions, I am reminded of the sacrifices these people and their families have made, then things don't seem so bad at all...

'Lumberjack 20'
20 deadlifts
400m run
20 KB swings
400m run
20 overhead squats
400m run
20 burpee's
400m run
20 pull-ups
400m run
20 box jumps
400m run
20 DB cleans
400m run

Eric- 225/70/85/20"/40   30:20
Dustin- 225/53/85/24"/40   30:51
Bart- 135/53/85 fs/20"/30   30:45
David- 145/53/85 fs/20"/25   28:09
Emilee- 85/35/45 (finished at pull-ups)   22:03
Tammy- 115/35/55/20"/20   38:19
Teresa- 115/35/55/20"/15   38:19
Sharon- 115/35/45/20"/15   48:31
Casey- 275/70/95/24"/40   36:10
T- 215/70/75/24"/35   31:12

This session was perhaps, one of the most difficult we have ever seen at CFSF. Great job on getting this one booked. Which exercises did you find most difficult? Did you get anything unbroken? Twenty reps is a perfect number for this session, although when you're getting hammered, it takes a lot of effort to get to twenty.

David had the fastest time, and the Madman moved the most weight... Just think if we could mash you  together into one incredible athlete, then we could send you to the Games, and you'd WIN! Great job Tammy, and Teresa. That friendly competition makes you ALL better athletes, and hey, I bet you hardly noticed that extra weight. ITC-D, you guys, as usual, are kicking ass. Em, you are going to have to ditch out a little earlier, or roll at night to get these long grinds. Sharon, way to hang tough.

We finally have some cold weather! We have waited patiently for the summer to turn into fall. We almost got it. It seems to be winter now. We have run in the rain, snow, now sleet. The lunch crew got a good dose of sleet that only added to their misery. Great job on toughing out a driving sleet storm in shorts and T-shirts you guys. No wonder you were all faster...

Did you watch the 69kg snatch video?  Did you notice the incredible depth these athletes are getting? The active shoulders? THAT is why flexibility is so crucial to our training. Take time to stretch, and get some mobility, or pre-hab in. It will make you a much better athlete, keep you more comfortable, and you might meet some grody little places that live in your body that require expulsion.

Standby for Saturday 0900. This session looks fun. No really.  Also, repeat this out loud as you read it: I love dumbbell cleans, I love dumbbell cleans, I love dumbbell cleans. First step in embracing the suck.

Thanks for all the strong efforts. Very good fuel. Thanks again for making CFSF the absolute best place to suffer towards elite fitness. Not everyone has the minerals that you ALL have, otherwise you wouldn't be able to do what you're doing at CFSF, and getting better, stronger, and faster every week.

Our warm-up is their workout- CFSF