The CrossFit 'Total' has become another CFSF favorite. Although we saw the 'Total' just a few weeks ago, we had some impressive changes since. Outstanding!
'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 140213
Megan- 175* 100 255* 530
Richard- 300* 135* 365 800
Russell- 355* 180 390* 925 855
Casey- 315* 145* 375 835
Mary- 145* 80 200 425 425
Cole- 235 132.5 285 652.5
Tammy- 165* 75 235* 475
Candice- 140* 85 215* 440 430
Sharon- 135 75 195 405
Dave- 205 135 235 575 625
Quincy- 205 135 275 615
Paul- 385* 165 435* 985 965
That's a bunch of *PR's! Great job everyone. Monster lifts... Quantifiable evidence that CrossFit works!
Thursday is an OS rest day. Open gym 5:15-6:15 for mobility, a missed wod, anything. Just be sure to thank Instructor M. If you don't get to CFSF, use your extra time wisely and take care of your business! You know what to do.
www.trackmypr.com
Tracking?
Thanks for another great cycle at CFSF.
"Where's the Y?"
CFSF
Thursday, February 27, 2014
Wednesday, February 26, 2014
140225
Fore! Duck. Brilliant workout. Thanks CFHQ.
'Fore!'
4 minutes Clean & jerk, 135 pounds
4 minutes Rowing
4 minutes of Burpees
Reps, and calories on the row are added for a total score.
C&J# C&J Row Burpees Tot.
Richard- Rx 25 66 52 143
Jose- 20WBS 50 44 32 126
John- Rx 22 55 45 122
Klare- 16WBS 45 22 28 95
Russell- Rx 30 67 53 150
Todd McK- 65 28 52 45 125
Ryan- 95 27 66 50 143
Casey- Rx 25 60 37 123
Eric- Rx 25 60 44 129
Tammy- 65 39 41 42 122
Megan- Rx 19 50 45 114
Dustin- Rx 25 56 31 112
Paige- 35 26 40 24 90
Allie- 65 16 48 35 99
Teresa- Rx 22 51 39 99
Sharon- 65 21 34 31 86
Mary- 75 20 46 43 109
Kathryn- 65 34 48 45 127
Candice- 75 24 50 36 110
Caitlin- 45 22 38 50 110
Tommy- 65 23 53 33 109
Quincy- 95 18 49 20 87
Paul- Rx 18 62 21 101
Dave- 85 26 53 28 107
Trent- 85DL 25 52 22 99
T- 95 31 48 42 121
John M- 95 21 46 40 107
Great workout everyone. Nine Rx's. Good, good! We saw some monster numbers. Anything over 30 reps on the C&J, and 50 or more calories rowing, followed by at least 40 or more Burpees are considered good totals.
The interesting thing about this session is that both aerobic and anaerobic energy systems are being pounded. One of the few equal opportunity CrossFit hammers. The other? TABATA!
Efficiency was rewarded today. Four minutes doesn't sound like a long time but, when you're in the thick of it, it really stretches out. Add inefficient movement and you're really sucking wind, forced to take additional rests. Not good.
Aside from safe movement, our main objective is to maintain intensity. Period. Intensity is our friend, and chiefly responsible for much of our gains. Intensity is also what makes people feel uncomfortable, consistency in training helps us deal with this discomfort allowing us to keep moving when everything else says STOP!
Thanks for another great day of training at CFSF. Thanks for the super strong fuel, and efforts.
Push.
CFSF
'Fore!'
4 minutes Clean & jerk, 135 pounds
4 minutes Rowing
4 minutes of Burpees
Reps, and calories on the row are added for a total score.
C&J# C&J Row Burpees Tot.
Richard- Rx 25 66 52 143
Jose- 20WBS 50 44 32 126
John- Rx 22 55 45 122
Klare- 16WBS 45 22 28 95
Russell- Rx 30 67 53 150
Todd McK- 65 28 52 45 125
Ryan- 95 27 66 50 143
Casey- Rx 25 60 37 123
Eric- Rx 25 60 44 129
Tammy- 65 39 41 42 122
Megan- Rx 19 50 45 114
Dustin- Rx 25 56 31 112
Paige- 35 26 40 24 90
Allie- 65 16 48 35 99
Teresa- Rx 22 51 39 99
Sharon- 65 21 34 31 86
Mary- 75 20 46 43 109
Kathryn- 65 34 48 45 127
Candice- 75 24 50 36 110
Caitlin- 45 22 38 50 110
Tommy- 65 23 53 33 109
Quincy- 95 18 49 20 87
Paul- Rx 18 62 21 101
Dave- 85 26 53 28 107
Trent- 85DL 25 52 22 99
T- 95 31 48 42 121
John M- 95 21 46 40 107
Great workout everyone. Nine Rx's. Good, good! We saw some monster numbers. Anything over 30 reps on the C&J, and 50 or more calories rowing, followed by at least 40 or more Burpees are considered good totals.
The interesting thing about this session is that both aerobic and anaerobic energy systems are being pounded. One of the few equal opportunity CrossFit hammers. The other? TABATA!
Efficiency was rewarded today. Four minutes doesn't sound like a long time but, when you're in the thick of it, it really stretches out. Add inefficient movement and you're really sucking wind, forced to take additional rests. Not good.
Aside from safe movement, our main objective is to maintain intensity. Period. Intensity is our friend, and chiefly responsible for much of our gains. Intensity is also what makes people feel uncomfortable, consistency in training helps us deal with this discomfort allowing us to keep moving when everything else says STOP!
 |
| Ryan demonstrating the effects of high intensity Burpees |
Push.
CFSF
Tuesday, February 25, 2014
140224
Ten thousand meters. That sounds like a lot. It is. But if you just start whittling away those meters before you know it, you're done. We had a 5k row with 50 Push-ups, and now a 10k row. Personally, I'll take the 50 Push-ups, you can have the 5k row.
10k row
John- 42:38
Jose- 60:28
Klare- 54:02
Dustin- 43:27
Eric- 41:15
Richard- 42:21
Megan- 46:01
Abby- 49:05
John M- 45:50
Britt- 43:56
Paul- 40:10
Quincy- 44:27
T- 50:08
The power people shined today. Power beats frequency every time. Monster rows Megan, and Paul.
It was first come first served at CFSF, and if you didn't get a rower, you got a little extra love. Some did Fran, some did Grace, or Abbate, some ran, and a few people had a fun little SDHP session.
Whatever you ended up with, thanks for your rigid flexibility. We can ask the Easter Bunny for another rower since Santa couldn't hook things up...
We are just under a month away from what has turned out to be an epic CFSF workout, our St. Patrick's Day BBBv.6 will be 12:30, March 16th. We'll be there most of the day so make plans to attend. Burpees mandatory- everything else, optional.
www.cindystable.com
Thanks for another great day at CFSF.
"Don't give up. Don't ever give up..."
-Jim Valvano
CFSF
10k row
John- 42:38
Jose- 60:28
Klare- 54:02
Dustin- 43:27
Eric- 41:15
Richard- 42:21
Megan- 46:01
Abby- 49:05
John M- 45:50
Britt- 43:56
Paul- 40:10
Quincy- 44:27
T- 50:08
The power people shined today. Power beats frequency every time. Monster rows Megan, and Paul.
It was first come first served at CFSF, and if you didn't get a rower, you got a little extra love. Some did Fran, some did Grace, or Abbate, some ran, and a few people had a fun little SDHP session.
Whatever you ended up with, thanks for your rigid flexibility. We can ask the Easter Bunny for another rower since Santa couldn't hook things up...
We are just under a month away from what has turned out to be an epic CFSF workout, our St. Patrick's Day BBBv.6 will be 12:30, March 16th. We'll be there most of the day so make plans to attend. Burpees mandatory- everything else, optional.
www.cindystable.com
Thanks for another great day at CFSF.
"Don't give up. Don't ever give up..."
-Jim Valvano
CFSF
Monday, February 24, 2014
140221
Another creative workout that packed a big punch, this one had our butts talking to us... PLEASE, PLEASE, STOP. No.
50 Super strict Push-ups
5k row
John- 23 19:57
Jose- 25 25:34
Abby- 20 23:48
Eric- 50 20:18
Dustin- 18 20:59
Paul M- 44 20:20
Russell- 50 20:23
Casey- 31 20:57
Tommy- 41 21:38
Teresa- 12 21:57
Megan- 15 23:41
Paul- 30 20:18
Quincy- 28 21:48
T- 50 23:56
Sharon- 6 12:48 (1 mi run)
Byron- 50 16:53 (2 mi run)
Richard- 19:51
Good workout everyone. Super strict implies tempo and body control. Good job morning crew. You guys stayed at a slower tempo and the outcomes speak for themselves.
Lunch and dinner crews maintained proper Push-up form but flew threw the reps. Big difference.
We had some seriously fast rows: John, Richard, you guys killed it. Power beats frequency.
Track.
Thanks for another great day at CFSF.
Do more. Be more.
CFSF
Friday, February 21, 2014
140220
This workout reminded most of us of 'Backwoods Cindy' where we reversed the order of Pull-ups and Squats. That turned into one long, miserable Pull-up session, much like this one did.
That's a cool 135 Pull-ups in case you weren't counting. We haven't even mentioned the Pistols yet...
Totally fun. Thanks CFHQ!
'Special Mary'
For time, all strict:
5 HSPU
10 Pistols
15 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
15 HSPU
30 Pistols
45 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
5 HSPU
10 Pistols
15 Pull-ups
John- 16:12
Megan- 27:52
Kathryn- 28:02
Russell- 22:02
Todd McK- 28:52
Paige- 17:20
Mary- 25:39
Eric- 17:25
Dustin- 25:49
Paul M- 25:12
Carrie- 25:58
Candice- 26:16
Casey- 28:52
Abby- 19:14
Byron- 16:11
Teresa- 28:13
Richard- 15:18
Tammy- 25:22
Cole- 21:10
Sharon- 13:05
Paul- 24:45
Britt- 25:19
Caitlin- 18:30
Tommy- 19:43
Quincy- 25:36
Dave- 22:25
Trent- 10:24
Great workout everyone. There were a few scales and subs: Squats for Pistols, Push-ups for HSPU's, and some Pull-up progressions. We didn't get too picky.
At prescription this thing is a beast. Strict. No kips of any kind, either on the HSPU, or the Pull-ups, and freestanding Pistols. If you stuck to those standards, HOOF*CKINYAH! and great job.
As it was, most of us threw the word 'strict' out the window at the get go and kipped all the way through. That's ok. We still received the desired effect.
Pull-ups- 7
Hands- 0
Strength and conditioning. That's what separates CrossFit from any other program. We become stronger as we train. Here is a table of strength standards:
Lift Men Women
Front squat 1.5x BW 1.0x BW
Deadlift 2.0x BW 1.5x BW
Bench press 1.5x BW 1.0x BW
Push press 1.15x BW .75x BW
Squat clean 1.25x BW 1.0x BW
Clean/press 1.0x BW .75x BW
How do you measure up?
Good job holding on tightly through to the end. Thanks for another great day at CFSF.
Ready to lead, ready to follow.
CFSF
That's a cool 135 Pull-ups in case you weren't counting. We haven't even mentioned the Pistols yet...
Totally fun. Thanks CFHQ!
'Special Mary'
For time, all strict:
5 HSPU
10 Pistols
15 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
15 HSPU
30 Pistols
45 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
5 HSPU
10 Pistols
15 Pull-ups
John- 16:12
Megan- 27:52
Kathryn- 28:02
Russell- 22:02
Todd McK- 28:52
Paige- 17:20
Mary- 25:39
Eric- 17:25
Dustin- 25:49
Paul M- 25:12
Carrie- 25:58
Candice- 26:16
Casey- 28:52
Abby- 19:14
Byron- 16:11
Teresa- 28:13
Richard- 15:18
Tammy- 25:22
Cole- 21:10
Sharon- 13:05
Paul- 24:45
Britt- 25:19
Caitlin- 18:30
Tommy- 19:43
Quincy- 25:36
Dave- 22:25
Trent- 10:24
Great workout everyone. There were a few scales and subs: Squats for Pistols, Push-ups for HSPU's, and some Pull-up progressions. We didn't get too picky.
At prescription this thing is a beast. Strict. No kips of any kind, either on the HSPU, or the Pull-ups, and freestanding Pistols. If you stuck to those standards, HOOF*CKINYAH! and great job.
As it was, most of us threw the word 'strict' out the window at the get go and kipped all the way through. That's ok. We still received the desired effect.
Pull-ups- 7
Hands- 0
Strength and conditioning. That's what separates CrossFit from any other program. We become stronger as we train. Here is a table of strength standards:
Lift Men Women
Front squat 1.5x BW 1.0x BW
Deadlift 2.0x BW 1.5x BW
Bench press 1.5x BW 1.0x BW
Push press 1.15x BW .75x BW
Squat clean 1.25x BW 1.0x BW
Clean/press 1.0x BW .75x BW
How do you measure up?
Good job holding on tightly through to the end. Thanks for another great day at CFSF.
Ready to lead, ready to follow.
CFSF
Thursday, February 20, 2014
Wednesday, February 19, 2014
140218
Another 7:00 AMRAP? Yes. Measurable, observable, repeatable. This is what validates CrossFit. Thanks CFHQ!
7:00 AMRAP
5 Box jumps, 30" box (^24)
225 pound Clean, 3 reps (*full)
John- 185* 5 + 1
Todd McK- 75 8 + 5
Paige- 40^ 7 + 1
Dustin- 155 6 + 5
Eric- 165 9 + 2
Paul M- 155 9 + 3
Allie- 65^ 7 + 3
Casey- 185 7
Megan- 95^ 9
Richard- 155 11 + 5
Kathryn- 95^ 8 + 2
Russell- 165 8 + 5
John M- 135 7
Byron- 165 9
Teresa- 100 8 + 2
Tammy- 95^ 6
Britt- 115 7
Candice- 85 7 + 6
Paul- 185 4
Caitlin- 65^ 5
Tommy- 115 5 + 5
Dave- 95^ 6
Quincy- 95^ 7 + 4
Abby- 95 9 + 2
T- 95* 5 + 7
Nice workout everyone. This was a heavy session, good job holding on tight until the end. The only way out was through, and you guys killed it.
Nice Box jumps. There are a few people still very uncomfortable jumping onto boxes. Good job facing, and conquering your fear by embracing the suck. Don't wish it was easier, wish you were better.
30 is the new 24. Gotta get used to that Smurfs...
www.trackmypr.com
Thanks for the great fuel, and thanks for all the help. You know who you are, and your contributions are very much appreciated.
God is good. Prayers are answered, and friends are priceless.
CFSF
7:00 AMRAP
5 Box jumps, 30" box (^24)
225 pound Clean, 3 reps (*full)
John- 185* 5 + 1
Todd McK- 75 8 + 5
Paige- 40^ 7 + 1
Dustin- 155 6 + 5
Eric- 165 9 + 2
Paul M- 155 9 + 3
Allie- 65^ 7 + 3
Casey- 185 7
Megan- 95^ 9
Richard- 155 11 + 5
Kathryn- 95^ 8 + 2
Russell- 165 8 + 5
John M- 135 7
Byron- 165 9
Teresa- 100 8 + 2
Tammy- 95^ 6
Britt- 115 7
Candice- 85 7 + 6
Paul- 185 4
Caitlin- 65^ 5
Tommy- 115 5 + 5
Dave- 95^ 6
Quincy- 95^ 7 + 4
Abby- 95 9 + 2
T- 95* 5 + 7
Nice workout everyone. This was a heavy session, good job holding on tight until the end. The only way out was through, and you guys killed it.
Nice Box jumps. There are a few people still very uncomfortable jumping onto boxes. Good job facing, and conquering your fear by embracing the suck. Don't wish it was easier, wish you were better.
30 is the new 24. Gotta get used to that Smurfs...
www.trackmypr.com
Thanks for the great fuel, and thanks for all the help. You know who you are, and your contributions are very much appreciated.
God is good. Prayers are answered, and friends are priceless.
CFSF
140217
Seven minutes can stretch out to what feels more like ten minutes. Triples and Thrusters can make it feel more like twenty minutes. Good job hanging tough everybody.
Since only one a few of us can get Triples, we subbed Doubles at 2:1, and Singles at 5:1. Byron, John, good job on the Triples.
7:00 AMRAP
5 Triple-unders (*singles**doubles***triples)
185 pound Thruster, 3 reps
John- 135*** 5
Russell- 155** 5 + 10
Todd McK- 65** 4 + 7
Paige- 35* 9 + 10
Casey- 135** 8
Megan- 75** 7 + 5
Richard- 115** 11
Todd- 155** 6
Paul M- 135** 5 + 10
Byron- 135***
Paul- 135* 6 + 25
Teresa- 75** 6
Britt- 95** 6 + 8
Ryan- 95** 5
Abby- 75** 6 + 10
Conner- 85* 7 + 2
Caitlin- 45* 10 + 25
Tommy- 65* 7 + 25
Quincy- 95* 6 + 22
T- 95** 6 + 10
Great workout everybody. Only CFHQ can make Doubles more difficult. Triples are the new Doubles. Just when we're getting locked on too... Practice Doubles. EVERYONE should be getting them.
CFHQ has been hitting the strength portion of "strength and conditioning" lately. Seven minutes is short enough to keep intensity high, three reps low enough to keep load pretty high. That's a recipe for strength soup, and we all get a big bowl.
CrossFit works!
Thanks for another great day at CFSF.
Citius, altius, fortius.
CFSF
Since only one a few of us can get Triples, we subbed Doubles at 2:1, and Singles at 5:1. Byron, John, good job on the Triples.
7:00 AMRAP
5 Triple-unders (*singles**doubles***triples)
185 pound Thruster, 3 reps
John- 135*** 5
Russell- 155** 5 + 10
Todd McK- 65** 4 + 7
Paige- 35* 9 + 10
Casey- 135** 8
Megan- 75** 7 + 5
Richard- 115** 11
Todd- 155** 6
Paul M- 135** 5 + 10
Byron- 135***
Paul- 135* 6 + 25
Teresa- 75** 6
Britt- 95** 6 + 8
Ryan- 95** 5
Abby- 75** 6 + 10
Conner- 85* 7 + 2
Caitlin- 45* 10 + 25
Tommy- 65* 7 + 25
Quincy- 95* 6 + 22
T- 95** 6 + 10
Great workout everybody. Only CFHQ can make Doubles more difficult. Triples are the new Doubles. Just when we're getting locked on too... Practice Doubles. EVERYONE should be getting them.
CFHQ has been hitting the strength portion of "strength and conditioning" lately. Seven minutes is short enough to keep intensity high, three reps low enough to keep load pretty high. That's a recipe for strength soup, and we all get a big bowl.
CrossFit works!
Thanks for another great day at CFSF.
Citius, altius, fortius.
CFSF
140216
Rowing for splits reinforced the "power over frequency" row cues you have heard from your coaches. Some were finishing the row in as little as 14 seconds, others had trouble getting the powerful pulls and ended up rowing a lot more than they should have.
Thanks for the ultra cool workout CFHQ, and Casey, Tammy, Teresa, and Todd- thanks for the explanation.
Abby, Cole, Tammy- sorry for using you as guinea pigs...
7:00 AMRAP
5 sub 1:30/500m pace pulls on C2 rower, 1:43 women
315 pound Deadlift, 3 reps, 215 women
5 sub 1:30/500m pace pulls on C2 rower, 1:43 women
315 pound Deadlift, 3 reps, 215 women
Paul M- Rx 6 + 5 pulls
Carrie- 135 5 + 5 pulls
Candice- 175 6
Casey- Rx 6 + 5 pulls
Mary- 175 3
Teresa- 175 6 + 1 pull
Megan- 175 7
Russell- Rx 6 + 2 pulls
John M- 225 5
Paul- Rx 6 + 5 pulls
Paul- Rx 6 + 5 pulls
Great workout everyone. Nice rowing, and monster Deads. Did you stay organized? Your lumbar spine sure hopes you did...
This workout is all power, and a good friend to our anaerobs. Aside from Abby, Cole, and Tammy, there are a few people that need to make this one up next Open gym. It's a blast.
Still looking for paleo recipes? Have you tried any new recipes lately? We have found a few. Ask Sharon if you're interested.
Track what you do at CFSF.
Thanks for another great day at CFSF. Thanks for the great fuel.
Better than yesterday.
CFSF
CFSF
Tuesday, February 18, 2014
140214
Row faster! I hear banjo music...
3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster
Second rest period perform max reps of 95 pound Power snatch
Third rest period perform max reps of 95 pound Cleans
Reps are added to calories on the row for a total score.
Richard- 85 151
Eric- Rx 138
Russell- Rx 146
Dustin- Rx 117
Paul M- 75 140
Todd McK- 55 131
Paige- 35 107
Abby- 65 125
Casey- Rx 132
Byron- Rx 134
Allie- 35 124
Candice- 45 119
Trent- 35 128
Tommy- 75 126
John M- 75 124
Quincy- 65 121
Paul- Rx 134
Jesse- Rx 185
Teresa- 55 124
Andrea- 45 135
Sharon- 55 102
T- 85 124
Nice work everybody.
Observable, measurable, repeatable. This is what validates CrossFit training, and you've seen it work. We become stronger, faster, increasing our GPP along the way, and have fun doing it.
Who could ask for anything more? Only a dickhead couldn't love this stuff.
www.trackmypr.com
Updated.
Thanks for another great day at CFSF.
On time, on target, NEVER quit.
CFSF
3 rounds:
2 minutes row
2 minutes rest
First rest period perform max reps of 95 pound Thruster
Second rest period perform max reps of 95 pound Power snatch
Third rest period perform max reps of 95 pound Cleans
Reps are added to calories on the row for a total score.
Richard- 85 151
Eric- Rx 138
Russell- Rx 146
Dustin- Rx 117
Paul M- 75 140
Todd McK- 55 131
Paige- 35 107
Abby- 65 125
Casey- Rx 132
Byron- Rx 134
Allie- 35 124
Candice- 45 119
Trent- 35 128
Tommy- 75 126
John M- 75 124
Quincy- 65 121
Paul- Rx 134
Jesse- Rx 185
Teresa- 55 124
Andrea- 45 135
Sharon- 55 102
T- 85 124
Nice work everybody.
Observable, measurable, repeatable. This is what validates CrossFit training, and you've seen it work. We become stronger, faster, increasing our GPP along the way, and have fun doing it.
Who could ask for anything more? Only a dickhead couldn't love this stuff.
www.trackmypr.com
Updated.
Thanks for another great day at CFSF.
On time, on target, NEVER quit.
CFSF
Monday, February 17, 2014
140213
We had a two for one special today at CFSF. Wednesday's workout was Thursday's warm-up. It was a perfect fit for the 'Total'- 12:00 minutes of general work that still left 10:00 for specific stuff. Good job getting both.
140212
3 rounds:
2 minutes row
2 minutes rest
2 minutes row
2 minutes rest
First rest period max Pull-ups.
Second rest period max Burpees
Third rest period max GHD sit-ups (*abmat)
Third rest period max GHD sit-ups (*abmat)
Abby- 163
Mary- 138
Kathryn- 143
Russell- 181
Paige- 133*
Todd McK- 144
John M- 123
Candice- 165
Teresa- 153
Paul- 146*
Byron- 134
Conner- 134*
Trent- 170*
Tommy- 166*
Caitlin- 162*
Britt- 132
T- 160
140213
'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 140116
Todd- 360 165 405 930 910
Mary- 135 90 205 430
Kathryn- 145 85* 195 425 430
Dave- 215 145 275 635 625
Russell- 350 185 385 920 855
Allie- 115 75 145 335
John M- 215 125 335 675
Candice- 135 90 205 430
Teresa- 185 90 225* 500 445
Paul- 365 195 405 965 1005
Byron- 360.5 160.5 405 926
Conner- 285 135 315 735
Tommy- 255 145 365 765 665
Caitlin- 105* 70 155* 330 300
Britt- 215 100 305* 650
Great workout(s) everyone!
CFSF
BS P DL Tot. 140116
Todd- 360 165 405 930 910
Mary- 135 90 205 430
Kathryn- 145 85* 195 425 430
Dave- 215 145 275 635 625
Russell- 350 185 385 920 855
Allie- 115 75 145 335
John M- 215 125 335 675
Candice- 135 90 205 430
Teresa- 185 90 225* 500 445
Paul- 365 195 405 965 1005
Byron- 360.5 160.5 405 926
Conner- 285 135 315 735
Tommy- 255 145 365 765 665
Caitlin- 105* 70 155* 330 300
Britt- 215 100 305* 650
Great workout(s) everyone!
CFSF
Friday, February 14, 2014
140210
This was another potent triplet that dropped us like a bad habit. Thanks CFHQ!
Three rounds:
115 pound Push press, 21 reps
15 foot Legless Rope climb, 3 ascents ("legs *sub)
27 GHD Sit-ups (^abmat 20/16)
John- 95 13:01
Kathryn- 55 12:50"
Megan- 55 18:55"
Kendol- 55 17:28*^
Russell- Rx 20:16
Todd McK- 55 17:22"^
Paige- 35 20:24*^
Candice- 55 17:30"
Mary- 45 18:28"^
Richard- 95 16:59"
Paul M- 115 21:30"
Byron- 75 13:26"
Sharon- 45 18:20*^
Britt- 65 17:24"^
Teresa- 55 14:31*
Paul W- 95 17:42*^
Caitlin- 45 16:04*^
Tommy- 65 18:06*^
Dave- 75 13:59"^
Conner- 95 16:32*^
Tammy- 55 15:48
Cole- 95 17:00*^
Chase- 95 14:30*^
Good job everyone.
www.trackmypr.com
CFSF
Three rounds:
115 pound Push press, 21 reps
15 foot Legless Rope climb, 3 ascents ("legs *sub)
27 GHD Sit-ups (^abmat 20/16)
John- 95 13:01
Kathryn- 55 12:50"
Megan- 55 18:55"
Kendol- 55 17:28*^
Russell- Rx 20:16
Todd McK- 55 17:22"^
Paige- 35 20:24*^
Candice- 55 17:30"
Mary- 45 18:28"^
Richard- 95 16:59"
Paul M- 115 21:30"
Byron- 75 13:26"
Sharon- 45 18:20*^
Britt- 65 17:24"^
Teresa- 55 14:31*
Paul W- 95 17:42*^
Caitlin- 45 16:04*^
Tommy- 65 18:06*^
Dave- 75 13:59"^
Conner- 95 16:32*^
Tammy- 55 15:48
Cole- 95 17:00*^
Chase- 95 14:30*^
Good job everyone.
www.trackmypr.com
CFSF
Monday, February 10, 2014
140209
Third verse a lot like the first. Same format. Cool stuff.
Three rounds:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups (*abmat 20/16)
Paul M- Rx 18:45
Carrie- 65 23:11
Todd- Rx 18:34
Paige- 35 23:16*
Teresa- 80 22:19
Candice- 80 25:24
Tammy- 80 19:08
Cole- 115 19:17*
Abby- 80 16:41
Megan- 65 19:03
John M- 95 25:00
Russell- Rx 18:35
Tommy- 95 24:45*
Great workout everybody. Nice Cleans. We talked about a few things we wanted to see while Cleaning- good job hitting those targets. You feel efficient movement, conversely, you feel when it's off.
It was the Burpees. They did it. If it's any consolation, they hate us too. Just keep moving!
www.paleomg.com
Still looking for paleo recipes? Share.
Thanks for another great day at CFSF.
Better than yesterday.
CFSF
Three rounds:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups (*abmat 20/16)
Paul M- Rx 18:45
Carrie- 65 23:11
Todd- Rx 18:34
Paige- 35 23:16*
Teresa- 80 22:19
Candice- 80 25:24
Tammy- 80 19:08
Cole- 115 19:17*
Abby- 80 16:41
Megan- 65 19:03
John M- 95 25:00
Russell- Rx 18:35
Tommy- 95 24:45*
Great workout everybody. Nice Cleans. We talked about a few things we wanted to see while Cleaning- good job hitting those targets. You feel efficient movement, conversely, you feel when it's off.
It was the Burpees. They did it. If it's any consolation, they hate us too. Just keep moving!
www.paleomg.com
Still looking for paleo recipes? Share.
Thanks for another great day at CFSF.
Better than yesterday.
CFSF
140208
These "test triplets" are actually ingenious methods that allow us to really gauge our performance. We have heard the "so much for constantly varied" talk, and agreed, they can seem stale- but they aren't.
A brilliant method to the madness. Another smooth move CFHQ- Thanks!
115 pound Power snatch, 21 reps
27 L-Pull-ups
27 GHD Sit-ups
Abby- 85 28:15
Todd- 95 30:00
Teresa- 55 28:59
Megan- 35 23:22
Russell- 95 24:14
Tommy- 45 22:24
Jesse- Rx 18:57
Great workout everyone. Nice Snatching! We took the kipping L, as long as feet were above the bar at the same time chin was above the bar. Nice work.
Everyone has had an opportunity to learn how to use the GHD's. Good job hitting the GHD cues as well. Potent stuff that can have devastating results. We love 'em at CFSF. Get some GHD love anytime you can.
www.trackmypr.com
"You don't need a weatherman to know which way the wind blows..."
-Bob Dylan
Thanks for another great day of training and conditioning at CFSF.
Community
CFSF
A brilliant method to the madness. Another smooth move CFHQ- Thanks!
115 pound Power snatch, 21 reps
27 L-Pull-ups
27 GHD Sit-ups
Abby- 85 28:15
Todd- 95 30:00
Teresa- 55 28:59
Megan- 35 23:22
Russell- 95 24:14
Tommy- 45 22:24
Jesse- Rx 18:57
Great workout everyone. Nice Snatching! We took the kipping L, as long as feet were above the bar at the same time chin was above the bar. Nice work.
Everyone has had an opportunity to learn how to use the GHD's. Good job hitting the GHD cues as well. Potent stuff that can have devastating results. We love 'em at CFSF. Get some GHD love anytime you can.
www.trackmypr.com
"You don't need a weatherman to know which way the wind blows..."
-Bob Dylan
Thanks for another great day of training and conditioning at CFSF.
Community
CFSF
Friday, February 7, 2014
140206
Sometimes you're the hammer, sometimes you're the nail. Flip a coin. If you flip the coin enough, statistically, you will have about a 50/50 percent chance of heads or tails.
Your chances of being the nail at CFSF are much higher than 50%. No worries. We have YBF, and we're ok with that.
50 Ring dips (*band)
115 pound Clean, 50 reps
50 Ring dips
115 pound Clean, 50 reps
50 Ring dips
John- Rx 20:57
Abby- 65* 20:39
Mary- 65* 13:26
Megan- 45* 13:02
Russell- Rx 18:02
Paul M- 95 18:36
Carrie- 35* 18:02
Eric- Rx 19:13
Kathryn- 55* 14:33
Dustin- 115* 20:25
Teresa- 65* 16:13
Tammy- (1/2) 65* 8:39
Cole- (1/2) 95* 9:15
Sharon- (1/2) 65* 10:24
Caitlin- (1/2) 45* 7:59
CJ- (1/2) 35* 12:00
Todd McK- 65 30:27
Paige- (1/2) 45* 10:30
Great workout everyone. This was a high volume session. Did you stay dialed in? Inefficiencies were punished severely. Focusing on the "here and now" rep by rep, helps keep us locked on.
Just keep moving.
Friday is another well deserved rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or both. Be sure and thank Instructors M, and T.
You say "no", CrossFit says "yes".
CFSF
Thursday, February 6, 2014
140205
We've seen some creative use of the clock lately, and this workout was no different. Nine minutes can stretch out to what feels more like twenty. The CrossFit time warp... Good stuff.
2:00 Burpees
2:00 GHD Sit-ups (*abmat)
2:00 Inverted Burpees
1:00 Burpees
1:00 GHD Sit-ups
1:00 Inverted Burpees
John- Rx 104
Megan- 124*
Dustin- Rx 110
Paul M- Rx 119
Carrie- Rx 94
Todd McK- 95*
Paige- 100*
Russell- Rx 110
Casey- 132*
Mary- Rx 92
Eric- Rx 121
Patricia- Rx 124
John M- Rx 82
Britt- Rx 85
Candice- Rx 113
Tammy- Rx 107
Cole- 121*
Paul- 100*
Abby- Rx 143
Caitlin- 160*
Sharon- Rx 76
Tommy- 112*
Great workout everyone. Irrespective of where you got your Sit-ups, we had some monster numbers. Abby, Caitlin, Patricia, Casey, Megan, and Eric- wow!
Thanks for your patience with the GHD's. We'll ask the Easter Bunny if we can't get another better built GHD. There were a few people who would've gotten this at prescription if there were another GHD.
Everyone did get a chance to get into the GHD and practice Sit-ups. Remember the cues. Practice anytime you want to. If the warm-up calls for 50 Loaded sit-ups, you may substitute 20 GHD Sit-ups.
How about that Inverted Burpee? Interesting movement to say the least. Good job practicing Forward, and Backward rolls. Another gymnastic skills set we need to practice more often.
Another part of what separates us from everyone else is when we need volunteers to help score, and everyone steps up. The first class hangs around to help the second and third classes. Thanks for that. You are all special.
http://www.washingtonpost.com/lifestyle/wellness/the-burpee-or-squat-thrust-what-this-exercise-is-and-how-to-do-it/2011/08/11/gIQAY995IJ_story.html#
Thanks for another great day of training and conditioning at CFSF.
Rest later.
CFSF
2:00 Burpees
2:00 GHD Sit-ups (*abmat)
2:00 Inverted Burpees
1:00 Burpees
1:00 GHD Sit-ups
1:00 Inverted Burpees
John- Rx 104
Megan- 124*
Dustin- Rx 110
Paul M- Rx 119
Carrie- Rx 94
Todd McK- 95*
Paige- 100*
Russell- Rx 110
Casey- 132*
Mary- Rx 92
Eric- Rx 121
Patricia- Rx 124
John M- Rx 82
Britt- Rx 85
Candice- Rx 113
Tammy- Rx 107
Cole- 121*
Paul- 100*
Abby- Rx 143
Caitlin- 160*
Sharon- Rx 76
Tommy- 112*
Great workout everyone. Irrespective of where you got your Sit-ups, we had some monster numbers. Abby, Caitlin, Patricia, Casey, Megan, and Eric- wow!
Thanks for your patience with the GHD's. We'll ask the Easter Bunny if we can't get another better built GHD. There were a few people who would've gotten this at prescription if there were another GHD.
Everyone did get a chance to get into the GHD and practice Sit-ups. Remember the cues. Practice anytime you want to. If the warm-up calls for 50 Loaded sit-ups, you may substitute 20 GHD Sit-ups.
How about that Inverted Burpee? Interesting movement to say the least. Good job practicing Forward, and Backward rolls. Another gymnastic skills set we need to practice more often.
Another part of what separates us from everyone else is when we need volunteers to help score, and everyone steps up. The first class hangs around to help the second and third classes. Thanks for that. You are all special.
http://www.washingtonpost.com/lifestyle/wellness/the-burpee-or-squat-thrust-what-this-exercise-is-and-how-to-do-it/2011/08/11/gIQAY995IJ_story.html#
Thanks for another great day of training and conditioning at CFSF.
Rest later.
CFSF
Wednesday, February 5, 2014
140204
This was a super fun couplet. Thanks CFHQ!
50 L-Pull-ups
115 pound Clean, 50 reps
50 L-Pull-ups
John- Rx 27:08
Kathryn- (1/2) 75 14:29
Mary- (1/2) 65 10:56
Todd McK- 65 36:20
Dustin- 95 24:37
Paul M- 95 23:38
Carrie- (1/2) 65 12:46
Russell- Rx 19:00
John M- (1/2) 65 14:19
Todd- Rx 25:47
Teresa- 75 30:43
Tammy- 75 17:55
Candice- (1/2) 65 12:14
Tommy- (1/2) 65 13:18
Paul- (1/2) 95 17:00
Great workout everyone. We took any Pull-ups, most got a kipping L.
Wise choice to scale the volume on this one, as long as by doing so you kept that intensity high. Missing a scale usually results in longer rest periods, increasing total time and decreasing intensity.
Intensity is our friend.
We talked a little bit about some basic fundamentals of movement when Cleaning. Great job hitting those targets. Efficiency is key.
www.cindystable.com
Thanks for another great day at CFSF.
NOW.
CFSF
50 L-Pull-ups
115 pound Clean, 50 reps
50 L-Pull-ups
John- Rx 27:08
Kathryn- (1/2) 75 14:29
Mary- (1/2) 65 10:56
Todd McK- 65 36:20
Dustin- 95 24:37
Paul M- 95 23:38
Carrie- (1/2) 65 12:46
Russell- Rx 19:00
John M- (1/2) 65 14:19
Todd- Rx 25:47
Teresa- 75 30:43
Tammy- 75 17:55
Candice- (1/2) 65 12:14
Tommy- (1/2) 65 13:18
Paul- (1/2) 95 17:00
Great workout everyone. We took any Pull-ups, most got a kipping L.
Wise choice to scale the volume on this one, as long as by doing so you kept that intensity high. Missing a scale usually results in longer rest periods, increasing total time and decreasing intensity.
Intensity is our friend.
We talked a little bit about some basic fundamentals of movement when Cleaning. Great job hitting those targets. Efficiency is key.
www.cindystable.com
Thanks for another great day at CFSF.
NOW.
CFSF
140202
The third chapter of this book is just like the first two... Another chance to get some. And we did.
Attempt PR's:
1RM Front squat
1000 meter row
Ring Dips
Paul M- 205/3:33/18
Carrie- 115/4:18/3
Paul- 275/3:24/2
Paige-70/4:56
Todd McK- 155/4:06/15
Russell- 275/3:26/21
Matt- 185/3:29/10
Megan- 145/4:12/1
Caitlin- 100/4:43/3
Tommy- 185/3:30/7
Abby- 115/4:11/10
Great workout everybody. More PR's this time too. Excellent.
This was a fun cycle that included some heavy work. CrossFit is a strength and conditioning program, the past cycle reflects that very well. We cannot grow without both.
Go heavy or go home.
Train hard.
CFSF
Attempt PR's:
1RM Front squat
1000 meter row
Ring Dips
Paul M- 205/3:33/18
Carrie- 115/4:18/3
Paul- 275/3:24/2
Paige-70/4:56
Todd McK- 155/4:06/15
Russell- 275/3:26/21
Matt- 185/3:29/10
Megan- 145/4:12/1
Caitlin- 100/4:43/3
Tommy- 185/3:30/7
Abby- 115/4:11/10
Great workout everybody. More PR's this time too. Excellent.
This was a fun cycle that included some heavy work. CrossFit is a strength and conditioning program, the past cycle reflects that very well. We cannot grow without both.
Go heavy or go home.
Train hard.
CFSF
140201
The second PR workout in a row. Another chance to get some.
Attempt PR's:
1RM Deadlift
1000 meter row
Pull-ups
Paul M- 375/3:34/20
Richard- 345/3:32/34
Abby- 200/4:10/15
Paul- 405/3:31/10
Patricia- 195/4:06/28
Caitlin- 135/4:45/15
Tommy- 345/3:37/8
Quincy- 225/3:57/5
Nice job everyone. Monster lifts, and super fast rows.
www.trackmypr.com
CFSF
Attempt PR's:
1RM Deadlift
1000 meter row
Pull-ups
Paul M- 375/3:34/20
Richard- 345/3:32/34
Abby- 200/4:10/15
Paul- 405/3:31/10
Patricia- 195/4:06/28
Caitlin- 135/4:45/15
Tommy- 345/3:37/8
Quincy- 225/3:57/5
Nice job everyone. Monster lifts, and super fast rows.
www.trackmypr.com
CFSF
Tuesday, February 4, 2014
140131
CrossFit programming is unrivaled. With one simple objective, this workout is brilliant. As designed, there were several PR's. Thanks CFHQ!
Attempt PR's with as much warm-up, and rest between efforts:
1RM Overhead squat
1000 meter row
Ring Dips
Mary- 100-4:12-2
Russell- 195-3:31-23
Casey- 215-3:27-19
Paul- 195-3:26-9
Richard- 180-3:20-12
Teresa- 95-3:55-4
Good job guys. PR's across the board.
Hard work pays off.
www.paleomg.com
CFSF
Attempt PR's with as much warm-up, and rest between efforts:
1RM Overhead squat
1000 meter row
Ring Dips
Mary- 100-4:12-2
Russell- 195-3:31-23
Casey- 215-3:27-19
Paul- 195-3:26-9
Richard- 180-3:20-12
Teresa- 95-3:55-4
Good job guys. PR's across the board.
Hard work pays off.
www.paleomg.com
CFSF
140129
The winter storm hit the same day 'Murph' hit. For some, relief, for others the compulsion is too great to be ignored. Gotta get 'Murph'... Gotta get 'Murph'... It'll run over and over through your brain like a broken recording until you are given the opportunity to GET 'MURPH'!
'Murph'
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Todd McK- 54:38
Paige- (1/2) 28:11
Tommy- (1/2) 27:21
Caitlin- (1/2) 22:35
Megan- (1/2) 28:47
Eric- 40:07
Paul M- 38:50
Kathryn- 48:41
Matt- (1/2) 31:40
Teresa- 64:15
'Murph' is one of our all-time favorites and a rite of passage in the CrossFit community. This was the first 'Murph' for a few. Outstanding workout, and congratulations!
This is an interesting debate that, along with "Power", or "Full" Clean, CFHQ has had to step in and clarify. To partition, or not to partition? That is the question. Only recently has CFHQ included with the 'Murph' instructions the word "partition".
What's the difference between partitioning 'Murph', or going straight through? Twelve minutes.
Old school CrossFitters find an inherent flaw with this as for most it's a mile run, then twenty rounds of 'Cindy' with another mile run. We have never split hairs on this one mostly leaving it up to choice. Work is work- whatever strategy you use to get to the end- the only way out is through.
However, running a mile after perfroming 300 Squats is entirely different than running a mile after twenty rounds of 'Cindy'- just sayin'....
Stepping down off my soapbox.
Good job giving in to that CrossFit addiction, and thanks for another great day of training and conditioning at CFSF.
'Murph'
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Todd McK- 54:38
Paige- (1/2) 28:11
Tommy- (1/2) 27:21
Caitlin- (1/2) 22:35
Megan- (1/2) 28:47
Eric- 40:07
Paul M- 38:50
Kathryn- 48:41
Matt- (1/2) 31:40
Teresa- 64:15
'Murph' is one of our all-time favorites and a rite of passage in the CrossFit community. This was the first 'Murph' for a few. Outstanding workout, and congratulations!
This is an interesting debate that, along with "Power", or "Full" Clean, CFHQ has had to step in and clarify. To partition, or not to partition? That is the question. Only recently has CFHQ included with the 'Murph' instructions the word "partition".
What's the difference between partitioning 'Murph', or going straight through? Twelve minutes.
Old school CrossFitters find an inherent flaw with this as for most it's a mile run, then twenty rounds of 'Cindy' with another mile run. We have never split hairs on this one mostly leaving it up to choice. Work is work- whatever strategy you use to get to the end- the only way out is through.
However, running a mile after perfroming 300 Squats is entirely different than running a mile after twenty rounds of 'Cindy'- just sayin'....
Stepping down off my soapbox.
Good job giving in to that CrossFit addiction, and thanks for another great day of training and conditioning at CFSF.
140127
Anything on the clock has the potential to drop us quickly. This workout delivered. Thanks CFHQ!
In front of a clock set for 15:00
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Allie- 40-16-30-120-35 241
Kathryn- 41-42-57-125-48 313
Richard- 51-110-70-124-70 430
Eric- 50-40-65-97-55 307
Todd McK- 49-13-50-100-37 249
Paul M- 48-46-75-100-45 314
Carrie- 34-152-58-83-32 359
Paige- 35-78-50-75-72 314
Megan- 42-25-29-40-34 170
Candice- 35-30-45-124-36 270
Casey- 46-69-51-80-48 294
Abby- 59-36-50-150-70 365
Russell- 62-37-88-105-77 369
Sharon- 33-16-65-100-92 243
Teresa- 45-43-46-120-57 311
Britt- 50-21-45-110-37 263
Tammy- 60-27-55-105-48 295
Cole- 48-171-41-65-66 391
Jennifer- 33-80-43-55-12 223
Quincy- 42-29-42-75-17 205
Caitlin- 50-157-58-92-42 399
Paul- 34-152-56-80-21 343
Dave- 49-19-65-102-49 284
Trent- 33-134-55-100-75 397
Tommy- 43-113-53-85-60 354
Great workout everyone! Most agreed that jumping after the Squats was borderline torture. Good job holding on tightly.
Practice your Doubles.
Thanks for another great day at CFSF.
www.trackmypr.com
CFSF
In front of a clock set for 15:00
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Allie- 40-16-30-120-35 241
Kathryn- 41-42-57-125-48 313
Richard- 51-110-70-124-70 430
Eric- 50-40-65-97-55 307
Todd McK- 49-13-50-100-37 249
Paul M- 48-46-75-100-45 314
Carrie- 34-152-58-83-32 359
Paige- 35-78-50-75-72 314
Megan- 42-25-29-40-34 170
Candice- 35-30-45-124-36 270
Casey- 46-69-51-80-48 294
Abby- 59-36-50-150-70 365
Russell- 62-37-88-105-77 369
Sharon- 33-16-65-100-92 243
Teresa- 45-43-46-120-57 311
Britt- 50-21-45-110-37 263
Tammy- 60-27-55-105-48 295
Cole- 48-171-41-65-66 391
Jennifer- 33-80-43-55-12 223
Quincy- 42-29-42-75-17 205
Caitlin- 50-157-58-92-42 399
Paul- 34-152-56-80-21 343
Dave- 49-19-65-102-49 284
Trent- 33-134-55-100-75 397
Tommy- 43-113-53-85-60 354
Great workout everyone! Most agreed that jumping after the Squats was borderline torture. Good job holding on tightly.
Practice your Doubles.
Thanks for another great day at CFSF.
www.trackmypr.com
CFSF
Monday, February 3, 2014
140125
First off- huge THANKS to everyone who has helped out in my absence. John, Kathryn, Sharon, Teresa, Casey- I love you guys and would be in a huge jam without you.
Row 500 meters
50 GHD Sit-ups (*2:1 loaded abmats 20/16)
Row 1000 meters
30 GHD Sit-ups
Row 2000 meters
20 GHD Sit-ups
John- 23:41*
Paul M- Rx 21:20
Abby- 27:50*
Paul- 24:19*
Quincy- 26:31*
Todd- Rx 20:40
Caitlin- 26:40*
Tommy- 23:03
Russell- Rx 22:16
Great workout everyone. This is another deceivingly difficult session. Good job hanging tough.
The GHD will destroy your core if you let it. We talked about a few things we have to do and what would happen if these targets were not hit... Good job hitting them.
Take care of your pillar.
www.trackmypr.com
www.cindystable.com
CFSF
Row 500 meters
50 GHD Sit-ups (*2:1 loaded abmats 20/16)
Row 1000 meters
30 GHD Sit-ups
Row 2000 meters
20 GHD Sit-ups
John- 23:41*
Paul M- Rx 21:20
Abby- 27:50*
Paul- 24:19*
Quincy- 26:31*
Todd- Rx 20:40
Caitlin- 26:40*
Tommy- 23:03
Russell- Rx 22:16
Great workout everyone. This is another deceivingly difficult session. Good job hanging tough.
The GHD will destroy your core if you let it. We talked about a few things we have to do and what would happen if these targets were not hit... Good job hitting them.
Take care of your pillar.
www.trackmypr.com
www.cindystable.com
CFSF
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