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.
Tuesday, January 31, 2012
120130
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...
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...
Monday, January 30, 2012
120128
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....
'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
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
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
Friday, January 27, 2012
120126
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
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
Thursday, January 26, 2012
Wednesday, January 25, 2012
120124
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
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
Tuesday, January 24, 2012
120123
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
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
Monday, January 23, 2012
120122
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
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
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
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
Friday, January 20, 2012
120119
'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
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
Thursday, January 19, 2012
120118
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...
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...
Wednesday, January 18, 2012
Tuesday, January 17, 2012
120116
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.
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.
Monday, January 16, 2012
120115 '5k run'
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.
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'
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
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
Friday, January 13, 2012
120112 'Back squat'
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
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
Thursday, January 12, 2012
120111 'Filthy Fifty'
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.
'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.
Wednesday, January 11, 2012
120110 'Nate'
'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.
Uncommon dedication to fitness-
CFSF
'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
Monday, January 9, 2012
120108 'Pull-up clock'
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
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'
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
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'
'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
'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
Thursday, January 5, 2012
120104
'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
'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
Wednesday, January 4, 2012
120103
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
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
Tuesday, January 3, 2012
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