CrossFit is a strength and conditioning program. Today emphasized the conditioning with a 2k row. While not exactly a sprint, 2k is pretty much an all out effort for as long as you can, and it's a gasser.
2000 meter row
Scott- 8:28
Lisa- 10:00
Candice- 9:24
Sharon- 10:38
Jimmy- 7:41
Cliff- 9:19
Cody- 7:51
T- 8:21
Super fast rows Jimmy, and Cody. You guys have the cardiorespiratory system of King Kong! You both were efficient and powerful. Row technique is key. Short, choppy pulls are not efficient. Slow that stroke per minute down and increase pulling power. You'll go farther faster, with fewer strokes.
Great job puppies. You were introduced to the TABATA! How did you like it? Also, great job Iceberg- a 495 pound deadlift is no joke. Powerful stuff. You are very strong, and we are fortunate that you are rolling with us.
http://www.mobilitywod.blogspot.com/
Thursday is a rest day, not an off day. Get some mobs, get some PC love, or both. Get a massage, take a nice hot bath- ANYTHING that feels good and helps you recover.
Thanks for all the great efforts and wicked good fuel. Thanks for another great day at CFSF.
On time, on target, NEVER quit!
CFSF
Thursday, March 29, 2012
Wednesday, March 28, 2012
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Betting against CrossFit is like betting on The Generals to beat the Globetrotters...
Betting against CrossFit is like betting on The Generals to beat the Globetrotters...
120327
Hero workouts always motivate us to push harder, and 'Del' was no different. We are used to burpee's, and the pull-ups were manageable, it was the run with the med ball that nailed us...
'Del'
25 burpee's
400 meter run with a 20/16 pound med ball
25 loaded pull-ups, 20 pounds
400 meter run 20/16 pound med ball
25 handstand push-ups
400 meter run 20/16 pound med ball
25 chest to bar pull-ups
400 meter run 20/16 pound med ball
25 burpee's
Todd- 21:20
Richard- 23:55
Jimmy- Rx 22:59
Casey- Rx 27:54
Candice- (15) 24:32
Cody- (15) 16:15
Eric- Rx 27:23
Tammy- Rx 29:02
Great session guys. Great efforts and great fuel. Great job puppies. Another really good day at CFSF!
This session is named in honor of U.S. Army First Lieutenant Dimitri Del Castillo, assigned to the 2nd Battalion, 35 Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division who was killed on June 25, 2011 in the Kunar province of Afghanistan.
Thanks for the fuel.
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
'Del'
25 burpee's
400 meter run with a 20/16 pound med ball
25 loaded pull-ups, 20 pounds
400 meter run 20/16 pound med ball
25 handstand push-ups
400 meter run 20/16 pound med ball
25 chest to bar pull-ups
400 meter run 20/16 pound med ball
25 burpee's
Todd- 21:20
Richard- 23:55
Jimmy- Rx 22:59
Casey- Rx 27:54
Candice- (15) 24:32
Cody- (15) 16:15
Eric- Rx 27:23
Tammy- Rx 29:02
Great session guys. Great efforts and great fuel. Great job puppies. Another really good day at CFSF!
This session is named in honor of U.S. Army First Lieutenant Dimitri Del Castillo, assigned to the 2nd Battalion, 35 Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division who was killed on June 25, 2011 in the Kunar province of Afghanistan.
Thanks for the fuel.
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
120326
This was another deceivingly difficult session. Thanks CFHQ!
21, 15, 9 reps of:
Back squat, 225 pounds
2 pood kettlebell swing
Richard- 185/53 12:20
Eric- 185/53 8:14
Scott- 185/53 9:43
Ken- 185/70 9:48
Alice Anne- 95/30 9:43
Tammy- 95/35 8:05
Cliff- 225/53 11:41
Candice- 45/20 5:04
Casey- 135/53 7:53
Lynde- 115/20 6:25
Jimmy- 185/70 11:07
Sam- 115/53 7:29
Cody- 115/35 8:13
Hayden- 35/20 6:20
Great workout everyone. Huge THANKS to Tammy, Casey, and Sharon for helping out again. Love you guys!
http://www.mobilitywod.blogspot.com/
CFSF
Keep moving!
21, 15, 9 reps of:
Back squat, 225 pounds
2 pood kettlebell swing
Richard- 185/53 12:20
Eric- 185/53 8:14
Scott- 185/53 9:43
Ken- 185/70 9:48
Alice Anne- 95/30 9:43
Tammy- 95/35 8:05
Cliff- 225/53 11:41
Candice- 45/20 5:04
Casey- 135/53 7:53
Lynde- 115/20 6:25
Jimmy- 185/70 11:07
Sam- 115/53 7:29
Cody- 115/35 8:13
Hayden- 35/20 6:20
Great workout everyone. Huge THANKS to Tammy, Casey, and Sharon for helping out again. Love you guys!
http://www.mobilitywod.blogspot.com/
CFSF
Keep moving!
Sunday, March 25, 2012
120324
Overhead squats cruelly and indiscriminately expose strength and flexibility issues. They also require serious stabilization from our core. Any problem in any link of this chain, and the overhead squat is a miss.
Overhead squat 3-3-3-3-3
Tammy- 80
Teresa- 90
Brandi- 50
Brad- 115
John- 155
Lynde- 95
T- 135
Great workout everyone. Great job on hitting the overhead cues we've talked about hitting.
Sunday is a rest day, not an off day. Get some rock bottom, or some hollow time. Get into the rock bottom position and hold it a while, like a few minutes. Or do some hollow rocking, or both. At the least give your PC a little love.
Overhead is rising.
CFSF
Overhead squat 3-3-3-3-3
Tammy- 80
Teresa- 90
Brandi- 50
Brad- 115
John- 155
Lynde- 95
T- 135
Great workout everyone. Great job on hitting the overhead cues we've talked about hitting.
Sunday is a rest day, not an off day. Get some rock bottom, or some hollow time. Get into the rock bottom position and hold it a while, like a few minutes. Or do some hollow rocking, or both. At the least give your PC a little love.
Overhead is rising.
CFSF
120323
Diane is another CFSF favorite, we're always glad to see her. She's friendly, not soft. She'll kick your ass.
'Diane'
21, 15, 9 reps of:
225 pound deadlift
Handstand push-ups
Eric- Rx 5:54
Richard- 185 6:01
Alice Anne- 95 8:54
Tammy- 135 5:32
Emilee- 95 8:30
Lisa- 95 8:30
Lynde- 165 4:24
Teresa- 135 5:19
John- Rx 8:25
Sharon- 95 9:22
Jimmy- Rx 8:00
Brandi- 95 8:43
Sam- Rx 11:05
Brad- Rx 7:57
Cliff- Rx 9:53
Casey- Rx 8:53
Candice- 75 dbp20 7:06
T- 185 8:40
Todd- Rx 7:41
Great job everyone. Solid deads. There were a few cues we talked about with the deads and the handstand push-ups. Good job hitting them.
This was another great day at CFSF, we had a few firsts: Welcome to the muscle-up club Ken. You made up your mind and did it. Outstanding. Also, super great job on flipping Joey (the tire, not the guy) Lynde! You both inspire everyone else around you to excel. THANKS!
http://www.mobilitywod.com/
Thanks for all the terrific efforts, great fuel, and fun times.
Let your light shine.
CFSF
'Diane'
21, 15, 9 reps of:
225 pound deadlift
Handstand push-ups
Eric- Rx 5:54
Richard- 185 6:01
Alice Anne- 95 8:54
Tammy- 135 5:32
Emilee- 95 8:30
Lisa- 95 8:30
Lynde- 165 4:24
Teresa- 135 5:19
John- Rx 8:25
Sharon- 95 9:22
Jimmy- Rx 8:00
Brandi- 95 8:43
Sam- Rx 11:05
Brad- Rx 7:57
Cliff- Rx 9:53
Casey- Rx 8:53
Candice- 75 dbp20 7:06
T- 185 8:40
Todd- Rx 7:41
Great job everyone. Solid deads. There were a few cues we talked about with the deads and the handstand push-ups. Good job hitting them.
This was another great day at CFSF, we had a few firsts: Welcome to the muscle-up club Ken. You made up your mind and did it. Outstanding. Also, super great job on flipping Joey (the tire, not the guy) Lynde! You both inspire everyone else around you to excel. THANKS!
http://www.mobilitywod.com/
Thanks for all the terrific efforts, great fuel, and fun times.
Let your light shine.
CFSF
Friday, March 23, 2012
120322
CrossFit Games Open 12.5 turned out to be a repeat of last year's Open. Another great couplet referred to as 'Fran on Steroids', this thing dropped everyone like lead and left us in floorlock for a few minutes. We also added a one-rep max push press in for good measure. Ahhh, what a great feeling.
CrossFit Games Open 12.5
Complete as many reps possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 chest to bar pull-ups
100 pound Thruster, 6 reps
6 chest to bar pull-ups
100 pound Thruster, 9 reps
9 chest to bar pull-ups
100 pound Thruster, 12 reps
12 chest to bar pull-ups
100 pound Thruster, 15 reps
15 chest to bar pull-ups
100 pound Thruster, 18 reps
18 chest to bar pull-ups
100 pound Thruster, 21 reps
21 chest to bar pull-ups
1RM-PP/J Thrusters Reps
Scott- 190 100# 50
Eric- 190 100# 74
Tammy- 100 45# 67
Alice Anne- 90 35# 85
Todd- 195 100# 75
Ken- 195 95# PP 90
Richard- 155 105# 60
Cliff- 235
John- 215 100# 85
Lynde- 125 65# 84
Casey- 185 100# 67
Teresa- 125 65# 75
Holley- 70
Brad- 135 (press) 100# 72
Sharon- 95 45# 67
Candice- 45# PP 90
Jimmy- 155 100# 90
Cody- 155 95# PP 63
T- 165 100# 60
Great job everyone. There were two things we talked about wanting to see during the workout: Great hip and leg positioning, and a tall, vertical torso. Outstanding job on hitting those cues and moving more efficiently. Really good numbers guys, we had a few people hit the 90's.
Great to see Ken back. First day and he kills it with 90 reps. Nice job. That's good fuel.
http://www.mobilitywod.blogspot.com/
Hit the blog. Find a few fixes for that tight, gnarly pillar, and share them with others. Thanks for all the terrific efforts and great fuel.
CFSF
CrossFit Games Open 12.5
Complete as many reps possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 chest to bar pull-ups
100 pound Thruster, 6 reps
6 chest to bar pull-ups
100 pound Thruster, 9 reps
9 chest to bar pull-ups
100 pound Thruster, 12 reps
12 chest to bar pull-ups
100 pound Thruster, 15 reps
15 chest to bar pull-ups
100 pound Thruster, 18 reps
18 chest to bar pull-ups
100 pound Thruster, 21 reps
21 chest to bar pull-ups
1RM-PP/J Thrusters Reps
Scott- 190 100# 50
Eric- 190 100# 74
Tammy- 100 45# 67
Alice Anne- 90 35# 85
Todd- 195 100# 75
Ken- 195 95# PP 90
Richard- 155 105# 60
Cliff- 235
John- 215 100# 85
Lynde- 125 65# 84
Casey- 185 100# 67
Teresa- 125 65# 75
Holley- 70
Brad- 135 (press) 100# 72
Sharon- 95 45# 67
Candice- 45# PP 90
Jimmy- 155 100# 90
Cody- 155 95# PP 63
T- 165 100# 60
Great job everyone. There were two things we talked about wanting to see during the workout: Great hip and leg positioning, and a tall, vertical torso. Outstanding job on hitting those cues and moving more efficiently. Really good numbers guys, we had a few people hit the 90's.
Great to see Ken back. First day and he kills it with 90 reps. Nice job. That's good fuel.
http://www.mobilitywod.blogspot.com/
Hit the blog. Find a few fixes for that tight, gnarly pillar, and share them with others. Thanks for all the terrific efforts and great fuel.
CFSF
Thursday, March 22, 2012
Wednesday, March 21, 2012
120320
Heavy Fran meets Muscle-ups... Sounds like a horror movie title to some, beautiful to others. What about you? This was a great workout, and if you weren't getting the Muscle Ups you were working way too hard on the sub.
9-6-3 reps of:
165 pound Thruster
Muscle Up
*3:1 pull-up/dip
^3:1 MU progression
Tammy- 75 * 11:45
Scott- 95 ^ 11:56
Richard- 95 * 9:23
Teresa- 95 ^ 10:55
Larunda- 55 * 11:59
Jolie- 45 (PP) * 8:32
John- 165 10 MU/* 12:26
Lynde- 95 * 13:10
Sam- 95 * 13:03
Brad- 125 * 14:54
Jimmy- 115 * 12:54
Cody - 95 (PP + pull-ups) 21, 15, 9 reps 12:18
T- 120 8:28
Great job Teresa and Lynde! Fran weight. You both are STRONG! Nice work Cody and Jimmy. Way to hang tough Brad... Also great job John- going at prescription. 165 pound Thrusters are no joke. Outstanding session everyone.
Don't let the muscle up intimidate you. If you can get a good pull-up, and dip you can get a muscle up. Work the false grip. Get some ring time. The only thing between you and a muscle up is practice. The substitutions for the muscle up are far worse than the muscle up itself.
http://www.mobilitywod.blogspot.com/
Thanks for another great day at CFSF. Thanks for the great fuel and good times.
Most people are unwilling to step out of their comfort zone. They perceive what they do as difficult and what we do as impossible. What we do is difficult, but certainly not impossible. Our work is functional, and we approach it with intensity. Using the crawl, walk, run model of form, consistency, then intensity work is ramped up over time. Rush this formula and you lose.
Great job on stepping out of that comfort zone, resulting in across the board improvement in not only strength and endurance, but balance, agility, coordination, and increased capacity to do work across broad domains.
WFYU
CFSF
9-6-3 reps of:
165 pound Thruster
Muscle Up
*3:1 pull-up/dip
^3:1 MU progression
Tammy- 75 * 11:45
Scott- 95 ^ 11:56
Richard- 95 * 9:23
Teresa- 95 ^ 10:55
Larunda- 55 * 11:59
Jolie- 45 (PP) * 8:32
John- 165 10 MU/* 12:26
Lynde- 95 * 13:10
Sam- 95 * 13:03
Brad- 125 * 14:54
Jimmy- 115 * 12:54
Cody - 95 (PP + pull-ups) 21, 15, 9 reps 12:18
T- 120 8:28
Great job Teresa and Lynde! Fran weight. You both are STRONG! Nice work Cody and Jimmy. Way to hang tough Brad... Also great job John- going at prescription. 165 pound Thrusters are no joke. Outstanding session everyone.
Don't let the muscle up intimidate you. If you can get a good pull-up, and dip you can get a muscle up. Work the false grip. Get some ring time. The only thing between you and a muscle up is practice. The substitutions for the muscle up are far worse than the muscle up itself.
http://www.mobilitywod.blogspot.com/
Thanks for another great day at CFSF. Thanks for the great fuel and good times.
Most people are unwilling to step out of their comfort zone. They perceive what they do as difficult and what we do as impossible. What we do is difficult, but certainly not impossible. Our work is functional, and we approach it with intensity. Using the crawl, walk, run model of form, consistency, then intensity work is ramped up over time. Rush this formula and you lose.
Great job on stepping out of that comfort zone, resulting in across the board improvement in not only strength and endurance, but balance, agility, coordination, and increased capacity to do work across broad domains.
WFYU
CFSF
Tuesday, March 20, 2012
120319
According to the whiteboard theory, what looks simple isn't, and this workout looks very simple. As usual, the whiteboard theory is spot on. We got hammered, and loved every minute of it!
5 rounds:
45 pound bar Turkish Get Up, 21 reps
400 meter run
Eric- (3) 45db/35db/25db 24:00
Alice Anne- (3) 8db 26:00
Holley- (3) 8db 27:18
Jimmy- 35kb 35:35
John- 35kb 39:04
Richard- 25db 34:24
Casey- Rx 57:50
Candice- (3) 10db 21:09
Cody- (3) 35kb 18:33
Brad- 35kb/30kb 38:44
Carolyn- (3) 10db 19:11
T- 35kb 41:44
This was a high volume, very difficult workout. Great job everyone. The Turkish Get Up is a deceivingly tough exercise. Done for high reps even tougher. At prescription this thing is a beast. Just remember that prescription is not mandatory. Load appropriately.
Great workout puppies! Another exercise for your CrossFit repertoire. While it doesn't seem as functional as some of the exercises you've learned, The TGU is very functional. Perhaps more functional than most. A super exercise for shoulder health as well.
Welcome to CFSF Jimmy.
http://www.mobilitywod.blogspot.com/
Hit the blog. Find a few mobs for part of your warm-up or cool-down at CFSF. Thanks for all the terrific efforts and great fuel locking this one down.
http://www.livingpaleo.com/preparing-fish-the-paleo-way/
On time, on target, NEVER quit!
CFSF
5 rounds:
45 pound bar Turkish Get Up, 21 reps
400 meter run
Eric- (3) 45db/35db/25db 24:00
Alice Anne- (3) 8db 26:00
Holley- (3) 8db 27:18
Jimmy- 35kb 35:35
John- 35kb 39:04
Richard- 25db 34:24
Casey- Rx 57:50
Candice- (3) 10db 21:09
Cody- (3) 35kb 18:33
Brad- 35kb/30kb 38:44
Carolyn- (3) 10db 19:11
T- 35kb 41:44
This was a high volume, very difficult workout. Great job everyone. The Turkish Get Up is a deceivingly tough exercise. Done for high reps even tougher. At prescription this thing is a beast. Just remember that prescription is not mandatory. Load appropriately.
Great workout puppies! Another exercise for your CrossFit repertoire. While it doesn't seem as functional as some of the exercises you've learned, The TGU is very functional. Perhaps more functional than most. A super exercise for shoulder health as well.
Welcome to CFSF Jimmy.
http://www.mobilitywod.blogspot.com/
Hit the blog. Find a few mobs for part of your warm-up or cool-down at CFSF. Thanks for all the terrific efforts and great fuel locking this one down.
http://www.livingpaleo.com/preparing-fish-the-paleo-way/
On time, on target, NEVER quit!
CFSF
Monday, March 19, 2012
130318
This was another great workout from CFHQ. Thanks!
3 rounds:
500 meter row
20 GHD sit-ups (*3:1 abmat sub)
15' rope climb, 2 ascents (^3:1 rope sub)
John- Rx 13:10
Richard- 18:09 *^
Lynde- 20:25 *
Teresa- 17:31 *^
Jolie- 20:00 *^ (400m run)
Casey- Rx 15:47
Brad- 18:07 *^
T- Rx 13:40
The substitutions were worse than the exercises themselves.... Learn that brake, HIT THE ROPES! Same thing with the GHD sit-ups, add some in with your warm up in place of abmat sit-ups. Embrace the suck.
http://www.mobilitywod.blogspot.com/
Thanks for another great day at CFSF.
3 rounds:
500 meter row
20 GHD sit-ups (*3:1 abmat sub)
15' rope climb, 2 ascents (^3:1 rope sub)
John- Rx 13:10
Richard- 18:09 *^
Lynde- 20:25 *
Teresa- 17:31 *^
Jolie- 20:00 *^ (400m run)
Casey- Rx 15:47
Brad- 18:07 *^
T- Rx 13:40
The substitutions were worse than the exercises themselves.... Learn that brake, HIT THE ROPES! Same thing with the GHD sit-ups, add some in with your warm up in place of abmat sit-ups. Embrace the suck.
http://www.mobilitywod.blogspot.com/
Thanks for another great day at CFSF.
Saturday, March 17, 2012
120316
Any time there are max efforts involved we know we're getting smoked. Ten max efforts? For some reason it doesn't look too bad on the board, but somewhere around the third round, you realize there are still two rounds to go, and there's barely any fuel left in the tank.
'Lynne'
5 rounds max reps each of:
Body weight bench press
Pull-ups
# BP Pull-up Reps Score
1 2 3 4 5 1 2 3 4 5
Alice Anne- 65 6 6 7 6 6 5 5 4 5 5 55 120
Eric- 185 15 10 6 6 7 20 20 15 15 20 134 319
Sam- 135 5 10 10 7 8 X X X X X 40 175
Larunda- 65 5 10 10 11 12 3 3 3 2 2 61 126
Patricia- 95 6 4 6 5 4 34 29 27 27 24 166 261
Cliff- 255 10 5 4 4 3 11 10 10 10 8 75 330
Sharon- 65 15 15 12 10 7 7 6 8 8 10 98 163
Brad- 135 11 11 10 10 8 5 5 5 5 5 75 210
John- 215 11 6 5 3 3 33 24 23 20 21 149 364
T- 175 3 4 4 4 3 25 25 25 25 18 136 311
Great workout everyone. Great reps Patricia, and John. This is another deceivingly difficult session. Good job getting it in the book.
http://www.mobilitywod.blogspot.com/
Saturday is not a rest day. We roll at 12:30 BBB3
Thanks for all the great efforts and great fuel.
CFSF
'Lynne'
5 rounds max reps each of:
Body weight bench press
Pull-ups
# BP Pull-up Reps Score
1 2 3 4 5 1 2 3 4 5
Alice Anne- 65 6 6 7 6 6 5 5 4 5 5 55 120
Eric- 185 15 10 6 6 7 20 20 15 15 20 134 319
Sam- 135 5 10 10 7 8 X X X X X 40 175
Larunda- 65 5 10 10 11 12 3 3 3 2 2 61 126
Patricia- 95 6 4 6 5 4 34 29 27 27 24 166 261
Cliff- 255 10 5 4 4 3 11 10 10 10 8 75 330
Sharon- 65 15 15 12 10 7 7 6 8 8 10 98 163
Brad- 135 11 11 10 10 8 5 5 5 5 5 75 210
John- 215 11 6 5 3 3 33 24 23 20 21 149 364
T- 175 3 4 4 4 3 25 25 25 25 18 136 311
Great workout everyone. Great reps Patricia, and John. This is another deceivingly difficult session. Good job getting it in the book.
http://www.mobilitywod.blogspot.com/
Saturday is not a rest day. We roll at 12:30 BBB3
Thanks for all the great efforts and great fuel.
CFSF
Thursday, March 15, 2012
120315
CrossFit Games 12.4 was a mash-up of a few different workouts into one twelve minute jewel.
Complete as many rounds and reps as possible in 12:00 of:
150 wall ball shots 20/16
90 double-unders (*3:1 singles)
30 muscle-ups
Patricia- Rx 240 reps
Eric- 150 + 169*
Scott- 125 WBS
Em- 115 WBS
Larunda- 150
Lisa- 150 + 153*
Tammy- 150 + 83*
Teresa- 150 + 18*
John- Rx 242 reps
Casey- Rx 218 reps
Cliff- 130 WBS
Lynde- 150 + 54*
T- 150 + 200*
Great job Patricia, John, and Casey. You three keep the bar up there. Thanks!
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
Complete as many rounds and reps as possible in 12:00 of:
150 wall ball shots 20/16
90 double-unders (*3:1 singles)
30 muscle-ups
Patricia- Rx 240 reps
Eric- 150 + 169*
Scott- 125 WBS
Em- 115 WBS
Larunda- 150
Lisa- 150 + 153*
Tammy- 150 + 83*
Teresa- 150 + 18*
John- Rx 242 reps
Casey- Rx 218 reps
Cliff- 130 WBS
Lynde- 150 + 54*
T- 150 + 200*
Great job Patricia, John, and Casey. You three keep the bar up there. Thanks!
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
120314
This was a super fun session. Great timing too. Thanks CFHQ.
'Jerry'
1 mile run
2000 meter row
1 mile run
Sam- 1/2 16:40
Eric- 26:00
Richard- 25:02
Brad- 31:35
Casey- 30:40 + Logan
John- 25:06
Carolyn- 1/2 15:10
Andrew- 27:01
T- 27:15
Super fast times Richard and John. This was definitely a good lung burn. We talked about staying on the front of the foot and pulling heels to butt while running. How'd that work for you?
http://www.mobilitywod.blogspot.com/
After a workout like 'Jerry', our lower body needs some love and attention. Give it some. Thanks for another great day at CFSF.
Pi
'Jerry'
1 mile run
2000 meter row
1 mile run
Sam- 1/2 16:40
Eric- 26:00
Richard- 25:02
Brad- 31:35
Casey- 30:40 + Logan
John- 25:06
Carolyn- 1/2 15:10
Andrew- 27:01
T- 27:15
Super fast times Richard and John. This was definitely a good lung burn. We talked about staying on the front of the foot and pulling heels to butt while running. How'd that work for you?
http://www.mobilitywod.blogspot.com/
After a workout like 'Jerry', our lower body needs some love and attention. Give it some. Thanks for another great day at CFSF.
Pi
Tuesday, March 13, 2012
120312
'JT' is an all out chest, shoulders, and triceps assault. It's during a workout like 'JT' that most people think about their diet, and how being just a little lighter would make things more manageable. That one beer, just a little piece of cake, or that slice of pizza....
'JT'
21, 15, 9 reps:
Handstand push-ups
Ring dips
Push-ups
Larunda- 10:04
Eric- Rx 9:49
Tammy- 10:36
Scott- 8:35
Sam- 13:23
Alice Anne- 12:13
Em- 14:02
Lisa- 6:12
Casey- Rx 14:14
Brad- 11:08
T- Rx 12:02
Great job guys. We talked about the hollow position we wanted to see during this workout for all three exercises, and everyone hit that target. Thanks. Also good job on some solid negative dips. Playing around in the top range of a dip is nowhere as effective as a good negative.
Puppies, your hard work is evident. Good job! Keep going... Form, consistency, intensity.
One of the cool things about CFSF is that a bad day at work usually results in a fabulous workout. This holds true with one exception. Getting word that two good friends are waiting to check out. However, just being at CrossFit around the CrossFit family that I love made things a lot better. Thanks very much for that too.
http://www.mobilitywod.blogspot.com/
Tuesday is a well deserved rest day. Not an off day. Get a little mobility. BAM!
"In the confrontation between the steam and the rock, the stream always wins. Not through strength, but through persistence."
--H. Jackson Brown
'JT'
21, 15, 9 reps:
Handstand push-ups
Ring dips
Push-ups
Larunda- 10:04
Eric- Rx 9:49
Tammy- 10:36
Scott- 8:35
Sam- 13:23
Alice Anne- 12:13
Em- 14:02
Lisa- 6:12
Casey- Rx 14:14
Brad- 11:08
T- Rx 12:02
Great job guys. We talked about the hollow position we wanted to see during this workout for all three exercises, and everyone hit that target. Thanks. Also good job on some solid negative dips. Playing around in the top range of a dip is nowhere as effective as a good negative.
Puppies, your hard work is evident. Good job! Keep going... Form, consistency, intensity.
One of the cool things about CFSF is that a bad day at work usually results in a fabulous workout. This holds true with one exception. Getting word that two good friends are waiting to check out. However, just being at CrossFit around the CrossFit family that I love made things a lot better. Thanks very much for that too.
http://www.mobilitywod.blogspot.com/
Tuesday is a well deserved rest day. Not an off day. Get a little mobility. BAM!
"In the confrontation between the steam and the rock, the stream always wins. Not through strength, but through persistence."
--H. Jackson Brown
Monday, March 12, 2012
120311
We used to see 'Michael' a lot more than we do now. We also have a larger skill set than we did then. All and all, it was good to see him again.
'Michael'
3 rounds:
800 meter run
50 back extensions
50 sit-ups
11-19-11
Lynde- 24:02
Candice- 1/2 17:38
Casey- 27:32
Teresa- 27:30 29:54
Holley- 32:08
Tammy- 27:51
T- 23:35 23:30
Good workout everyone. Nice time drop Teresa. Over 2:00 minutes. Hooyah! Way to hang tough Holley! Good job everyone on Sunday afternoon prioritization. For some, this was the most running since the Tough Mudder... Felt good to get back, huh?
'Michael' is a deceivingly difficult session, the motivation to keep going brings good fuel with it, but this workout stretches out. Good job everyone on getting some good fuel flowing. We all needed it.
www.mobilitywod.blogspot.com
Hit the blog. Find a few PC mobs. Give that PC a little love and notice the return in higher performance and comfort. It's worth the time and effort.
On time, on target, NEVER quit!
CFSF
'Michael'
3 rounds:
800 meter run
50 back extensions
50 sit-ups
11-19-11
Lynde- 24:02
Candice- 1/2 17:38
Casey- 27:32
Teresa- 27:30 29:54
Holley- 32:08
Tammy- 27:51
T- 23:35 23:30
Good workout everyone. Nice time drop Teresa. Over 2:00 minutes. Hooyah! Way to hang tough Holley! Good job everyone on Sunday afternoon prioritization. For some, this was the most running since the Tough Mudder... Felt good to get back, huh?
'Michael' is a deceivingly difficult session, the motivation to keep going brings good fuel with it, but this workout stretches out. Good job everyone on getting some good fuel flowing. We all needed it.
www.mobilitywod.blogspot.com
Hit the blog. Find a few PC mobs. Give that PC a little love and notice the return in higher performance and comfort. It's worth the time and effort.
On time, on target, NEVER quit!
CFSF
120310
'DT' is a grip destoyer of the first order. At prescription, this session is a monster. Scaled isn't much better. However, 'DT' is a work of beauty, and a super fun workout.
'DT'
5 rounds:
155 pound deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound push jerk, 6 reps
D HPC J
Todd- 9:45 155 135 135
Lynde- 10:21 75
Holley- 15:42 75 40 40
T- 10:03 95
Great job everyone. The decision as to which load to use, and whether or not to keep the same load is a somewhat difficult one. Part of what makes this workout so difficult is we have three very exercises with very different load tolerances. A 155 pound deadlift is manageable for most, whereas a 155 pound jerk is not.
We would like to see the selection of load reflect the athlete's ability to get through the workout with as little rest as possible. Therein lies the benefit.
http://www.mobilitywod.blogspot.com/
Thanks for another great day of training and conditioning at CFSF.
Citius, Altius, Fortius
CFSF
'DT'
5 rounds:
155 pound deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound push jerk, 6 reps
D HPC J
Todd- 9:45 155 135 135
Lynde- 10:21 75
Holley- 15:42 75 40 40
T- 10:03 95
Great job everyone. The decision as to which load to use, and whether or not to keep the same load is a somewhat difficult one. Part of what makes this workout so difficult is we have three very exercises with very different load tolerances. A 155 pound deadlift is manageable for most, whereas a 155 pound jerk is not.
We would like to see the selection of load reflect the athlete's ability to get through the workout with as little rest as possible. Therein lies the benefit.
http://www.mobilitywod.blogspot.com/
Thanks for another great day of training and conditioning at CFSF.
Citius, Altius, Fortius
CFSF
Friday, March 9, 2012
120308
Someone asked, "Why 18 minutes? Why not 20, or 15?" As it turned out, 18 minutes was the perfect time cap for this workout. The CrossFit Games Open 12.3 combined three great exercises that left us drippy and nauseated. A total blast. Thanks CFHQ!
CrossFit Games Open 12.3
18:00 AMRAP:
15 box jumps, 24"/20"
12 push press, 115/75
9 toes to bar
Patricia- Rx 8 + 15 box jumps
Em- 55 5 + 15 box jumps
Scott- 95 5 + 15 box jumps
Tammy- 65 5
Larunda- 45 5 + 12 box jumps
Lisa- 45 4 + 12 box jumps
Mindy- 45 5
Cliff- 100 5
Brad- 95 5 + 7 box jumps
Teresa- Rx 5 + 13 box jumps
Holley- 35 4 + 15 box jumps
Casey- Rx 5 + 9 push press
Candice- 4 + 15 box jumps
Cody- 95 (10:00) 4 + 15 box jumps
T- 105 6 + 5 box jumps
Eric- Rx 6 + 8 push press
Alice Anne- 45 6 + 7 push press
Todd- Rx 5
Great workout Teresa. At prescription! Hooyah! Patricia killed this session, hung it up on the wall and took shots at it. Outstanding job. Nice job Cody as well- solid round totals in just over half the session time! Also great to see the Iceberg back. We have missed the tunes.
The puppies are still doing great. Thanks again for your hard work. Just remember... FORM, CONSISTENCY, then INTENSITY. A perfectly balanced equation.
http://www.mobilitywod.blogspot.com/
You'll have some extra time. Use it wisely, and take care of your business!
An uncommon dedication to fitness.
CFSF
CrossFit Games Open 12.3
18:00 AMRAP:
15 box jumps, 24"/20"
12 push press, 115/75
9 toes to bar
Patricia- Rx 8 + 15 box jumps
Em- 55 5 + 15 box jumps
Scott- 95 5 + 15 box jumps
Tammy- 65 5
Larunda- 45 5 + 12 box jumps
Lisa- 45 4 + 12 box jumps
Mindy- 45 5
Cliff- 100 5
Brad- 95 5 + 7 box jumps
Teresa- Rx 5 + 13 box jumps
Holley- 35 4 + 15 box jumps
Casey- Rx 5 + 9 push press
Candice- 4 + 15 box jumps
Cody- 95 (10:00) 4 + 15 box jumps
T- 105 6 + 5 box jumps
Eric- Rx 6 + 8 push press
Alice Anne- 45 6 + 7 push press
Todd- Rx 5
Great workout Teresa. At prescription! Hooyah! Patricia killed this session, hung it up on the wall and took shots at it. Outstanding job. Nice job Cody as well- solid round totals in just over half the session time! Also great to see the Iceberg back. We have missed the tunes.
The puppies are still doing great. Thanks again for your hard work. Just remember... FORM, CONSISTENCY, then INTENSITY. A perfectly balanced equation.
http://www.mobilitywod.blogspot.com/
You'll have some extra time. Use it wisely, and take care of your business!
An uncommon dedication to fitness.
CFSF
Thursday, March 8, 2012
120307
Throw "Cleans", and "Thursters" into the pot and mix. What we have is a "Cluster". A super potent, hairy monster. Sounds great... and this was a great workout.
5 rounds:
35 pound cluster, 7 reps
10 pull-ups
Eric- Rx 7:49
Tammy- 15 7:59
Sam- 25 11:26
Scott- 20 8:45
Larunda- 10 7:55
Alice Anne- 8 8:06
Carolyn- (4) 20 10:50
Brad- 25 7:04
Shaun- Rx 8:55
Teresa- 20 8:54
Candice- (3) 15 PP 3:10
Casey- Rx 8:35
Cody- (3) 20 5:10
T- 30 8:30
Really good session guys. Great job at prescription Casey, Eric, and Shaun. Nice work Puppies, getting better every day. Thanks for the hard work.
http://www.mobilitywod.blogspot.com/
A little bit every day.
Thanks for another great day at CFSF.
5 rounds:
35 pound cluster, 7 reps
10 pull-ups
Eric- Rx 7:49
Tammy- 15 7:59
Sam- 25 11:26
Scott- 20 8:45
Larunda- 10 7:55
Alice Anne- 8 8:06
Carolyn- (4) 20 10:50
Brad- 25 7:04
Shaun- Rx 8:55
Teresa- 20 8:54
Candice- (3) 15 PP 3:10
Casey- Rx 8:35
Cody- (3) 20 5:10
T- 30 8:30
Really good session guys. Great job at prescription Casey, Eric, and Shaun. Nice work Puppies, getting better every day. Thanks for the hard work.
http://www.mobilitywod.blogspot.com/
A little bit every day.
Thanks for another great day at CFSF.
Wednesday, March 7, 2012
Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced or cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
--William Earnest Henly (1849-1903)
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced or cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
--William Earnest Henly (1849-1903)
120306
This was another great workout from CFHQ. Thanks! Hero workouts are special, this one was very special. Awesome motivation to keep going when your body is screaming STOP!
'Klepto'
4 rounds:
27 box jumps, 24" box
20 burpee's
145 pound clean, 11 reps
Box Clean
Scott- (2) 24" 95# 14:00
Tammy- (3) 20" 65# 21:43
Shaun- 24" 145/85# 26:00
Sam- 20" 95# 26:26
Eric- 24" 145/95# 26:10
Larunda- (3) 20" 55# hang clean
Richard- 24" 95# 25:36
Lynde- (3) 20" 95# 25:57
Candice- (2) 20" 65# deadlift 15:33
Lisa- (2) 20" 45# hang clean
Casey- Rx 37:17
Teresa- 20" 80# 31:29
Emilee- (3) 20" 55# 24:00
Cody- (3) 24" 75# power clean 19:48
T- 24" 115# 30:05
Great job guys! Way to hang tough Madman... Those Cleans sapped a lot of energy, when that happens we need to focus even more on the cues we've talked about. Did you pull from the hips or the knees while performing the Burpee's? Hips, right...
One quick word on cutting reps... DON'T.
This session is named in honor of U.S. Air Force Major David "Klepto" L. Brodeur, assigned to the 11th Air Force, who was killed on April 27, 2011 in Kabul, Afghanistan.
Good job puppies. Thanks for the terrific efforts. Your hard work is paying off. Be pleased, not satisfied. And, DO YOUR HOMEWORK!
http://www.mobilitywod.blogspot.com/
This guy is a genius. A super genius even... A little bit every day. Over the span of a week you will have accumulated some solid mobility time that adds up to better performance, and relief from tight, gnarly bits and pieces.
http://www.ampleinsanity.com/
Super B's blog.
We are ten days away from the third annual Beer, Burgers, and Burpee workout. There is a sign-up sheet at CFSF. We'll get going around 12:45 Saturday, March 17. So make arrangements, and get squared away. This is always a total blast.
Thanks for the awesome efforts today. Great fuel that helped us all.
Integrity
CFSF
'Klepto'
4 rounds:
27 box jumps, 24" box
20 burpee's
145 pound clean, 11 reps
Box Clean
Scott- (2) 24" 95# 14:00
Tammy- (3) 20" 65# 21:43
Shaun- 24" 145/85# 26:00
Sam- 20" 95# 26:26
Eric- 24" 145/95# 26:10
Larunda- (3) 20" 55# hang clean
Richard- 24" 95# 25:36
Lynde- (3) 20" 95# 25:57
Candice- (2) 20" 65# deadlift 15:33
Lisa- (2) 20" 45# hang clean
Casey- Rx 37:17
Teresa- 20" 80# 31:29
Emilee- (3) 20" 55# 24:00
Cody- (3) 24" 75# power clean 19:48
T- 24" 115# 30:05
Great job guys! Way to hang tough Madman... Those Cleans sapped a lot of energy, when that happens we need to focus even more on the cues we've talked about. Did you pull from the hips or the knees while performing the Burpee's? Hips, right...
One quick word on cutting reps... DON'T.
This session is named in honor of U.S. Air Force Major David "Klepto" L. Brodeur, assigned to the 11th Air Force, who was killed on April 27, 2011 in Kabul, Afghanistan.
Good job puppies. Thanks for the terrific efforts. Your hard work is paying off. Be pleased, not satisfied. And, DO YOUR HOMEWORK!
http://www.mobilitywod.blogspot.com/
This guy is a genius. A super genius even... A little bit every day. Over the span of a week you will have accumulated some solid mobility time that adds up to better performance, and relief from tight, gnarly bits and pieces.
http://www.ampleinsanity.com/
Super B's blog.
We are ten days away from the third annual Beer, Burgers, and Burpee workout. There is a sign-up sheet at CFSF. We'll get going around 12:45 Saturday, March 17. So make arrangements, and get squared away. This is always a total blast.
Thanks for the awesome efforts today. Great fuel that helped us all.
Integrity
CFSF
Tuesday, March 6, 2012
http://www.huffingtonpost.com/2012/03/05/pink-slime-for-school-lun_n_1322325.html
Would you trust these people with your children's nutritional needs?
Would you trust these people with your children's nutritional needs?
Monday, March 5, 2012
120304
Ten minutes can stretch out like bad Jersey Shore taffy. Anyone feel a little salty today?
10:00 AMRAP
185 pound clean and jerk, 2 reps
15' rope climb, 1 ascent (*3:1 sub)
Lynde- 75# 7 + 2 C+J
Shaun- 155# * 8
Richard- 135# * 9
Teresa- 95# * 10 + 1 C+J
T- 135# 10
Great job everyone. How about that grip? Destroyed. Another great session from CFHQ. Great job Carolyn. Cruising the on-ramp and getting up to speed. Good med ball cleans. Do your homework!
http://www.mobilitywod.blogspot.com/
CFSF
10:00 AMRAP
185 pound clean and jerk, 2 reps
15' rope climb, 1 ascent (*3:1 sub)
Lynde- 75# 7 + 2 C+J
Shaun- 155# * 8
Richard- 135# * 9
Teresa- 95# * 10 + 1 C+J
T- 135# 10
Great job everyone. How about that grip? Destroyed. Another great session from CFHQ. Great job Carolyn. Cruising the on-ramp and getting up to speed. Good med ball cleans. Do your homework!
http://www.mobilitywod.blogspot.com/
CFSF
120303
CrossFit is a strength and conditioning program. Today we got the strength part. Five sets of five reps.
Back squat 5-5-5-5-5
Shaun- 285
Holley- 85
T- 185
400 meter walking lunge
John- 14:00
Great job everyone. Solid squats Shaun, and Holley, and HOOYAH! on getting the 400 meter lunges John.
http://www.mobilitywod.blogspot.com/
Hit the blog.
CFSF
Back squat 5-5-5-5-5
Shaun- 285
Holley- 85
T- 185
400 meter walking lunge
John- 14:00
Great job everyone. Solid squats Shaun, and Holley, and HOOYAH! on getting the 400 meter lunges John.
http://www.mobilitywod.blogspot.com/
Hit the blog.
CFSF
120302
The CrossFit Games are approaching. The firebreathers are getting ready for some interesting workouts for the Regionals. From Burpee's to Snatch. What could be next?
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound snatch, 30 reps
135 pound snatch, 30 reps
165 pound snatch, 30 reps
210 pound snatch, 30 reps
Casey- Rx 60 reps
Lynde- 29 reps/ 10 65# /10 75# /9 80#
Congratulations Casey! You were the only one to go with the prescribed session, and great job Lynde. Outstanding John, even on IR, you come in a bust Michael in 27 minutes all on the GHD. Everyone else had options:
Option A) 10:00 AMRAP
3 pull-ups
6 push-ups
9 squats
Alice Anne- 11
Cody- 10 + 3 pull-ups
Teresa- 10 + 3 push-ups
Candice- 10
Joey- 10 + 1 push-up
Option B) 'Randy'
75 snatches, 75 pounds
Eric- Rx 8:29
Shaun- Rx 8:48
T- Rx 7:50
Options are nice when they are available. Sometimes the only other option isn't an option. Then it's suck it up buttercup! Thanks for another great day of training and conditioning at CFSF, and thanks for all the great fuel.
Keep moving!
CFSF
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound snatch, 30 reps
135 pound snatch, 30 reps
165 pound snatch, 30 reps
210 pound snatch, 30 reps
Casey- Rx 60 reps
Lynde- 29 reps/ 10 65# /10 75# /9 80#
Congratulations Casey! You were the only one to go with the prescribed session, and great job Lynde. Outstanding John, even on IR, you come in a bust Michael in 27 minutes all on the GHD. Everyone else had options:
Option A) 10:00 AMRAP
3 pull-ups
6 push-ups
9 squats
Alice Anne- 11
Cody- 10 + 3 pull-ups
Teresa- 10 + 3 push-ups
Candice- 10
Joey- 10 + 1 push-up
Option B) 'Randy'
75 snatches, 75 pounds
Eric- Rx 8:29
Shaun- Rx 8:48
T- Rx 7:50
Options are nice when they are available. Sometimes the only other option isn't an option. Then it's suck it up buttercup! Thanks for another great day of training and conditioning at CFSF, and thanks for all the great fuel.
Keep moving!
CFSF
Friday, March 2, 2012
120229
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
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
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