140124

Deadlifts. Sets of one. No clock. Fun.

Deadlift  1-1-1-1-1

Allie- 185
John M- 335
Casey- 400
Teresa- 215
Sharon- 210
Candice- 210
Britt- 295
Patricia- 195
Kathryn- 200
Ben- 3RM  120
Paul- 395
Ryan- 325
Quincy- 235

Nice lifts everyone. Monster lifts Madman, Sharon, Teresa, and Candice! Paul, John M, Ryan- you guys are strong!

Irrespective of load, were you locked on? Better be. That's the only body you'll ever have.

Don't be that guy.

Strong.
CFSF

140123

This session was a gymnastics skills fest, at any scale. Good job stepping up Casey, John, Patricia, and Russell. The rest of us had some fun with an ascending ladder that included a Hang power clean, and a Bar facing burpee. Thanks Kathryn!

3 rounds:
5 Strict Muscle-ups
10 Strict Handstand push-ups
15 Pistols each leg

John- 13:27
Russell- 11:30
Casey- 23:19
Patricia- 8:47

Ascending Ladder
On the minute, every minute until reps cannot be completed within the minute.
Hang power clean, 95/65
Bar facing burpee

Dustin- 9
Paul M- 9
Carrie- 8
Richard-10
Teresa- 7
Todd McK- 7
Dave- 5
Megan- 5
Lafayette- 5
Paul- 6
Tommy- 6
Caitlin- 7

Great workouts everyone. Both were deceivingly difficult, classic CrossFit stuff. Even with a kip both the MU, and the HSPU are incredibly difficult. Add the Pistols and we're cooking with gas.

The Ladder also packed a punch. Lots of  movement. Nice cash out too.

www.trackmypr.com

Keep looking for tasty recipes:

www.paleomg.com

Thanks for another great day at CFSF.

Movement = Life
CFSF

140121

Workouts like this one can get dicey fast. Everybody is on the rack, either getting Pull-ups, or Bench pressing. Things can get tight quickly. 360 degree awareness required!

20:00 AMRAP
135 pound Bench press, 21 reps
21 L-Pull-ups

John- Rx  4 + 7
Russell- Rx  4 + 29
Kathryn- 80  2 + 13
Dusitn- 115  4 + 7
Allie- 65  5
Paul M- Rx  4 + 36
Carrie- 65  3 + 20
John M- 95  3
Megan- (10:00) 20  9 + 7   10 BP/10 Jumping PU
Ben- (15:00) 35  11 + 12   12 BP/12 Ring rows
Tammy- 65  3 + 13
Paul- 135  3 + 13
Todd McK- 95  3 + 5
Cole- 115  4
Tommy- 95  4 + 40
Caitlin- 45  4 + 8
Todd- 135  4 + 21
Quincy- 115  4
Megan B- 55  3 + 6

Great workout everybody. Good Benching and good Pull-ups! We weren't too picky on the Pull-ups, but if you did get the legit L-pull-up, great work. CrossFit always finds a way to increase the difficulty levels, adding the L position to the Pull-up certainly does just that.

That's why we love it... Thanks CFHQ!

Good job puppies. Crawl, walk, run. Be prepared to be smashed at any time. You're all doing great. Thanks for your hard work, and hang on tightly.

Drink the Kool-aid:-)

www.paleomg.com

Wednesday is a rest day. Use your extra time wisely- do something that feels good and helps you recover. Open gym 5:15-6:15 for a missed wod, mobility, or both. Be sure to thank Instructors M, and T.

www.trackmypr.com

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

STRONG
CFSF

140120

Only a few people got this at prescription. Some took the opportunity to get in a missed wod, the rest of us Rowled.

5k row

John- 20:47
Holley- 27:49
Richard- 20:03

Rowling

Paul, Candice, Britt- 69
Cole, Casey, Megan- 80
Sharon, Tom, Tammy- 66

Jennifer, Scott- 53
Trent, Quincy- 32
Tommy, Caitlin- 39

'Boom, Boom , Pow'

Todd- Rx  22:14
Russell- Rx  21:18

Aren't options nice. Sometimes the only other option just isn't an option. Enjoy.

Thanks for another great day at CFSF.

Never quit.
CFSF

140119

This one did not follow the theory at all. But it delivered! Thanks CFHQ.

7 rounds:
15 GHD sit-ups (*2:1 Loaded sit-up, 20/16)
15 Back extensions
135 pound Thruster,10 reps
135 pound Clean & jerk, 10 reps

Todd McK- 65*  40:33
Paul M- 95  42:58
Carrie- 45  33:17
Holley- 35*  39:52
John- 95* 40:18
Tammy- 55  32:36
Cole- 65*  33:34
Dave- 75  38:47
Kathryn- 55  32:36
Paul- (4) 95*  27:00
Candice- 45  42:28
Casey- (5) 95  33:02
Caitlin- (4) 45*  17:56
Tommy- (4) 65*  21:30
Russell- 135*  42:58
Quincy- (4) 75  25:35
Abby- 55  31:29
Todd- Rx  43:08
Teresa- 55  27:13

Great job everybody. A few people came close to getting this Rx'd, but only one guy did. Outstanding workout Todd O! More super strong fuel for everyone. Thanks.

This is a pretty high volume session. Staying in the "here and now" instead of how much you have work you still have left is key. Chip away, and pace.

We talked in-depth about a few things that have to take place while performing the GHD sit-up. Thanks for hitting those targets- after all, you have to live with this body the rest of your life. Let CrossFit help build it up, not tear it down.

www.cindystable.com

Thanks for another great day at CFSF. Thanks for the strong fuel and good times.

Expect more form yourself.
CFSF

Welcome to the 1000 club Paul!

140117

Anytime the workout of the day includes Muscle-ups, some cringe. Others get excited. Where are you?

30 Muscle-ups (*3:1^mix)
135 pound Clean & jerk, 21 reps ("Power)
2000 meter row

John- 135*"  23:10
Abby- 85  36:57
Eric- 135"  27:30
Russell- 135  24:26
Dustin- 135*"  26:50
Paul M- 135"  26:59

'Karen'
150 Wall ball shots, 20/16

Mary- 13:20
Carrie- 16:47
Tammy- 11:05
Cole- 11:15

Good job everyone. We threw out a few options to chose from today. The mutants in training went with the main site wod, while others got some Oly practice, and the brave ones got 'Karen'. Some went Viking too.

Nice work on the Muscle-ups.

CrossFit demands attention to detail. We place a huge value on form, and movement technique. Beginners at often find themselves behind the 8-ball and are forced to work hard to keep up. Some do keep up, and thrive- others do not.

Big THANKS to Carrie Moore for sticking it out and putting in the time and practice to get the Airsquat locked. Those WBS looked good. That's good fuel and great motivation for everybody. For that, we thank you!

www.trackmypr.com

Thanks for another great day at CFSF.

CFSF

140116

Every dog has it's day, and today belonged to our anaerobs. Three lifts. Max effort. Outstanding. This was a goood day.

'CrossFit Total'
                         BS       P       DL       Tot.       131113
John-                335     185    405      925
Kathryn-           155     80      195      430
Richard-           275    125     345      745          735
Abby-              140     75      200      415
Russell-            345    175     365      885          855
Dustin-             275    150     395      820          710
Paul M-            250   150     395      795           770
Carrie-             105     60     155      320        
LaDonna-         85      50      115      240
Teresa-            165     90      215*    470           445
Cole-               255    135     290     470
Tammy-          175*    75     235*    485
Natalie-            70      45       95       210
Todd McK-    170    100     220     490
Paige-              70      45       95       205
Paul-               375*   205*   425*   1005         955
Todd-             335     170     405     910
Quincy-           245    135     205     585            555
Caitlin-             95      65      155     315            300
Tommy-          265    140     315     720            665
Dave-             215     140    285*    640           625
Megan-          160     100     245      505

Great workout everyone. Lots of  *PR's, and WELCOME to the 1000 club Paul! An elite fraternity of super strong guys. That's good fuel for everyone. Thanks Paul.

One comment on CrossFit. IT WORKS. We become stronger. Numbers don't lie.

CFSF                          

140115

We have seen some interesting workouts and interesting combinations, but nothing like what we saw today. 'Marguerita' was fresh, fun, and packed a good punch. Thanks CFHQ!

'Marguerita'
50 reps for time:
Burpee/Push-up/Jumping-jack/Sit-up/Handstand

John- 23:38
LaDonna- (25) 16:30
Todd McK- 22:06
Russell- 14:41
Eric- 16:50
Dustin- 20:39
Abby- 16:04
Mary- 21:00
Kathryn- 18:52
Casey- 23:21
Paul M- 17:04
Carrie- 21:43
Holley- 30:16
Teresa- 19:35
Richard- 14:04
Megan- 20:03
Candice- 19:53
Sharon- 25:06
Cole- 26:05
Paige- (25) 11:42
Quincy- 41:17
Caitlin- 17:11
Paul- 41:08
Tammy- 25:34
Dave- 32:39
Tommy- 29:26
Britt- 26:08
Trent- (25) 20:11
Jennifer- (25) 8:24
T- 23:15

Great workout everyone. We had a few super fast finishes, and some that bordered on cruel and unusual punishment for our anaerobs. Way to hang tight through to the end!

There were quite a few people reluctant to get the Handstand away from the wall- good job stepping away from your comfort zone and trying. You did it. We are all a little bit better at Handstands now.

Did you have trouble staying focused? With five movements for each rep, that's a cool 250 movements! There were some really good ideas thrown around as to keeping up with the rep count. Good strategies that paid off.

www.trackmypr.com

Thanks for another great day at CFSF.

www.paleomg.com

Better than yesterday.
CFSF

"Marguerita"

140113

We love regression workouts. Everything gets better if you just keep moving.

21-18-15-12-9-6-3 reps of:
Back extension
GHD sit-up (*2:1 med ball sub 20/16)
135 pound Overhead squat

John- 75  18:04
Dustin- 75  20:25
Russell- 95  17:44
Todd McK- 45  18:58
LaDonna- (18) AS*  16:01
Paul M- 15  16:24
Carrie- 45 FS*  17:03
Eric- 95  18:50
Kathryn- 45  15:06
Mary- 45  25:50
Teresa- 55  19:45
John M- 65  27:00
Tammy- 45  16:09
Cole- 45*  16:09
Paul W- 95*  22:50
Caitlin- 15*  15:37
Dave- 65  23:18
Natalie- (18) 35 FS*  16:08
Paige- (18) 45 FS*  19:50
Megan- 35*  27:14
Trent- (15) AS*  27:14

Great workout everyone. Another core destruction session! Good job holding tight!

Welcome to the Muscle-up club John Mitchell!

Good things come to those who wait, and train hard. Nice job hitting that goal John M!

Who's next?

Tuesday is a rest day. Open gym 5:15-6:15 for a missed wod, or mobility. Take advantage of this time off!

Thanks for another great day at CFSF.

Altius, citius, fortius.
CFSF

140112

We always take guesses at what CFHQ will be sending our way after a session like 'Cindy XXX'. Most guessed strength. WRONG. Row repeats. Excellent. We threw the runners a bone and allowed the run sub option at 800 meters.

Four rounds:
1000 meter row
:90 rest
                                   Fastest 1000
Tammy- 23:22                 4:43
Cole- 22:06                     3:58
Paul M- 20:22                 3:46
Carrie- 24:18                   4:51
Todd- 20:38                    4:06
Paul- 20:05                      3:42
Quincy- 22:22                  4:09
Casey- 20:46                   3:45

800 meter run
:90 rest

Trent- 23:21
Candice- 21:39
Tommy- 21:36
Caitlin- 21:40
LaDonna- 23:25
Ryan- 18:58

Nice work everyone. Super fast row Paul, and really super fast runs Ryan.

We look for consistency with repeats, finish times within a few seconds of each other. Pacing work. Kathryn has a great row workout on a board at the row station at CFSF that really helps us learn pace. Try it.

Good prioritization on a Sunday afternoon!

Thanks for another great day at CFSF.

3-2-1 GO!
CFSF

140111

We've seen 'Cindy' dressed up in all sorts of costumes lately. Only CrossFit can find a way to take something beautifully simple, twist things a bit, and create another completely different workout. Thanks CFHQ!

'Cindy XXX'
20:00 AMRepAP

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Russell- 570
Paul M- 345
Richard- 460
Abby- 422
Holley- 270
John- 409
Dave- 270
Kathryn- 420
Todd- 435
Paul- 259
Todd McK- 345
Caitlin- 273
Tommy- 295
Quincy- 154

Great job guys. That's a cool 600 rep workout rivaled in volume by very few other CrossFit workouts. Quite a few people said that the sheer numbers involved made this feel a lot like the 'Murph'.

Did you have a plan, or just start chipping away? Staying focused on the "here and now" can really help with high volume workouts like this. Thinking about how much you have left can become overwhelming.

Movement ques also come into play. Efficiency is king in the economy of movement. Sloppy, inefficient movement costs a lot more fuel in the long run.

www.trackmypr.com

www.cindystable.com

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

CFSF

140109

Sometimes you're the hammer, sometimes you're the nail. Which one was it today?

Five rounds:
400 meter run
Dumbbell Clean and jerk, 21 reps (*power)

Richard- 35*  24:14

Russell- 40*  29:30

Dustin- 30*  30:23

Todd McK- 20*  32:14

Paige- 10*  26:20

Casey- 40  34:34

Allie- 15/20*  30:15

Paul M- 30*  27:45

Abby- 20  33:29

Kathryn- 20*  27:15

Tammy- 20*  26:57

Cole- (3) 20*  17:10

Dave- 25*  28:42

Natalie- (3) 15 HPC  22:10

Paul- 35*  32:50

Quincy- 25*  38:28

Megan- 20  33:44

Great job everyone. In past wod's we always included the Squat component of the exercise unless the word "Power" was also included.

We have relaxed a bit over the years, and left you the option of the Full, or the Power clean. Most "O" coaches will tell you a Full clean is a missed Power clean. Everyone got some practice Cleaning, but most chose the Power clean for the wod.

Casey, Abby, Megan- OUTSTANDING! Full cleans. The Clean, or Full clean, is a much more difficult movement. The distance the load has to move is doubled. This is where a lot of thought must be given to the selection of load.

We also talked about patience and timing. Getting fully extended and shrugging before ANYTHING else happens. Stand, shrug! Good job hitting that target.

Form is paramount. Loss of efficiency, loss of form, wastes a lot of very valuable fuel. 

Friday is a rest day. Show your body that you love and care about it. Roll, floss, feather, stretch, smash, ICE or massage. Get a little, get a lot. Your body works hard for you. Do something that feels good and helps you recover.

www.trackmypr.com

Open gym tonight 5:15-6:15. Be sure to thank Instructor E.

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, hard work and good times. Thanks for choosing CFSF.

www.paleomg.com

You say "no"

CrossFit says "YES"

CFSF

140108

This was another time bender that took aim at our core. Super fun. Thanks CFHQ!

20:00 AMRAP
21 Deadlifts, 135/100
15 GHD sit-ups (*abmat 2:1 20/16)

Russell- Rx  7 + 27
Todd McK- 95*  8 + 2
Paige- 55  6 + 33*
Allie- 100*  7 + 3
Eric- Rx  8 + 21
Ann- 35*  3
Dustin- 7 + 7
Paul M- 7 + 18
LaDonna- 20  7 + 15
Carrie- 95  6 + 9
Kathryn- Rx  7 + 11
Teresa- Rx  8 + 5
Candice- Rx  7 + 12
Mary- Rx  7 + 8
Tammy- Rx  8
Britt- 135*  5 + 30
Paul- 135*  8 + 7
Dave- Rx  4 + 13
Caitlin- 75*  7 + 5
Ryan- Rx  7 + 11
Tommy- 135*  5 + 21
Quincy- 135*  5
Megan- Rx  7
Abby- Rx  9
Natalie- (15:00) 75  4*

Great job everyone! We talked about some of the Deadlift cues that we must hit, fatigued or not. Hit them! Always. Never sacrifice form for time. You're inviting injury.

Same thing with the GHD sit-up. Not engaging quads with an aggressive contraction on the way up will cause lumbar shear. Not good. The quads have purchase on the lumbar spine. Activating them will antagonistically support that portion of our spine.

You have to live the rest of your life with this body. Let CrossFit build it up, not tear it down.

We're with the company. We're here to help...

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

CFSF

Psalm 23

The Lord is my shepherd; I shall not want.

He maketh me to lie down in green pastures; He leadeth me beside the still waters.

He restoreth my soul; He leadeth me in the paths of righeousness for His name's sake.

Yea, though I walk through the valley of the shadow of death, I will fear no evil; for Thou art with me; Thy rod and Thy staff they comfort me.

Thou preparest a table before me in the presence of mine enemies; Thou anointest my head with oil; my cup runneth over.

Surely goodness and mercy shall follow me all the days of my life; and I will dwell in the house of the Lord forever.

We love ya Quincy!

140107

Strict- adjective -used to describe a command, rule, etc., that must be obeyed. Rigorously conforming to principle, a norm, or condition. We took a few liberties with this one... We allowed the option of strict OR kip, we went with the Hand release push-ups, and we shaved a few Pull-ups off the end.

Three rounds:
10 Strict handstand push-ups (*prog)
15 Strict ring dips
20 Hand release push-ups
25 Strict pull-ups

Eric- Rx  20:01
Kathryn- 27:00  band Dips
Todd McK- Rx  30:35
Carrie- 27:15  band Pull-ups, HSPU prog
Russell- Rx  18:48
Tammy- 16:02
Matt- 19:43  band Dips
John M- 20:10  band Dips
Todd- 18:48
Dave- 27:26  band Dips
Paul- (2) 22:35  HSPU prog, band Dips
Caitlin- 25:00  band Dips
Tommy- 19:46  HSPU prog, band Dips, PU sub
Natalie- (2) 13:06  HSPU sub band Dips, PU sub
Quincy- (2) 18:25  HSPU prog band Dips
Trent- (2) 9:40 HSPU prog band Dips, PU sub
Tyler- (2) 9:00  HSPU prog band Dips, PU sub

Great workout everyone.Good job going as prescribed Eric, Russell, and Todd.

25  Pull-ups was no walk in the park- Imagine another 20 Strict pull-ups at the end of each round... that'd be a bunch of singles.

We have puppies. Keep your eye on them and help them along. Crawl, walk, run. Hold on tight puppies!

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

CFSF

140105

This was another interesting  workout with Back extensions thrown in the middle just to remind us how integral that area is to the Squat. Did you feel it?

95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps

50 GHD sit-ups

Quincy- 35:00  20# med ball sit-ups

Teresa- 18:15  75/55/35

Paul M- Rx  19:15

Carrie- 18:52  35/35/35  20# med ball sit-ups

Matt- Rx  23:53

Todd McK- 19:54  65/55/45  20# med ball sit-ups
Paige- 19:58  15/15/AS  Abmat sit-ups

Russell- Rx  17:13
Candice- 19:55  35/35/35  

Casey- Rx   23:03

Caitlin- 11:59  35/35/35  16# med ball sit-ups

Tommy- 19:13  75/55/45

Juan- Rx  20:31

Kathryn- 20:02  65/55/45

Paul- 19:24  20# med ball sit-ups

Helen
Three rounds:
400 meter run
21 Kettlebell swings, 53/35

12 Pull-ups

Tyler- 15:00

Trent- 15:00

Joan- 13:56

Kiersten- 11:01

Lesley- 13:30

Jesse- 7:47

Good job everyone. More big thanks to Sharon, Kathryn, and Paul.

CFSF

140104

Great combination of exercises. Thanks CFHQ!

155 pound Snatch, 9 reps (*power)
Row 2000 meters
155 pound Snatch, 15 reps
Row 1000 meters
155 pound Snatch, 21 reps
Row 500 meters

Russell- 95  23:53
Sharon- 15  32:32
Paul- 95  26:05
Todd McK- 55*  26:05
Paige- 35 PP  30:00
Caitlin- 15  30:00
Quincy- 65*  34:51
Tommy- 45*  27:45

HUGE THANKS to Sharon.

CFSF  

The CFSF boxes had babies over the Christmas break. Proud parents in the background.

Christmas break is over. BACK TO WORK!