141125

CrossFit can bend time, anytime, and frequently does... 20:00 minutes felt a like more like 26:00 minutes today and around the 10:00 minute mark it sinks in- this is going to get long. However, this was another super fun workout that paired PT with Olympic lifts for reps into a beautiful, destructive little wod. Thanks CFHQ!

20:00 AMRAP
95 pound Clean, 10 reps
10 Dips (*band assist/^ring)

Juan- 65  7 + 10
Carrie- 35*  7 + 9
Casey- Rx^  7
Todd McK- 45  7
Paige- 25*  7 + 10
Teresa- 65*  9 + 2
Todd- Rx^  9 + 2
Jeremy- 75*  8
Matt- Rx^  6 + 2
Stephen- Rx  6 + 5
Candice- 65*  6 + 2
Taj- (10:00) MBC 16  4 + 4
Lee- MBC 16  9 + 10
Joan- 25*  7 + 6
T- 75^  8 + 14

Great workout everyone! You're Cleaning! And it all looked good. Thanks for that hard work. Nice round totals Lee, Teresa, and Todd.

We talked about efficiency and had a few targets set: patience, timing, and a fast flip. Good job hitting them. Most got the Dips sans band, but we still have some band addicted people. Dips are doable. Practice them more. If the warm-up calls for Push-ups, get a few Dips too. You'll get stronger before you know it.

Pace is key with AMRAPs. Go out too fast makes coming home awful. There are things you learn about yourself over time as you train consistently at CFSF. How fast can you go? How quickly can you recover? How far can you push yourself before you turn inside out? Most people have never been tested like this and some have never worked as intensely as we do and they dislike it. We thrive in it. We ask for another serving please.

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
 -Greg Glassman

Intensity is the motor that drives the bus. Get used to it, or get off the bus at the next stop.

Thanks for another great day at CFSF. We will be closed until Saturday when we will resume our normal schedule. CFSF wishes everyone a very nice Thanksgiving. Enjoy the break, and get some mobility/flexibility every day you're away. Everything counts.

"It's not gonna happen through osmosis."
-Todd Owen

CFSF

141124

We love to see Deadlifts, except the day after a bunch of us chose Deadlifts as a wod sub. Well, most of us still loved to see them. Thanks CFHQ.

Deadlift 3-3-3-3-3

Juan- 275

Allie- 130

Teresa- 215

Todd- 395

Matt- 305

Jeremy- 275

Stephen- 295

Tommy- 335

T- 295

'Pull-up/Slam down'
10 rounds
10 Pull-ups
15 Ball slams

Todd McK- 16  17:59
Joan- (5) 14  9:20

'Kalso lite'

3 Burpees every minute on the minute. You have the remainder of 

the minute to perform Thrusters until you have accumulated 50.

Your score is your time.

Teresa- 65  4:55

Paige- 35  9:54

Great workouts everyone. Nice display of rigid flexibility as well. Monster Deadlifts Matt, Teresa, Todd, and Tommy- you are all STRONG! The Deadlift is a neuroendocrine slam of the highest order and heavy counts.

Coach Glassman calls the Deadlift the 'Healthlift' because it has so many positive associations with strength and vigor. We Deadlift daily. Anytime we pick anything up. Strength and conditioning Coach Dan John has three easy steps for getting stronger:

1. Pick something heavy up off the ground.

2. Pick something heavy up off the ground and put it over your head.

3. Pick something heavy up off the ground and walk around with it.

Sound familiar? All of it does to CrossFitters. We do these things daily, and satisfy all three with our 'Gym Tour' warm-up, which turns out to be another CFSF favorite...

Good job Joan, and Todd McK- 100 Pull-ups and 150 Ball slams is a lot! Really good job Paige and Teresa- 'Kalso', or 'Kalso Lite' is a mother grabber and she's mad. Nice work you two!

Welcome to CFSF Taj. Be consistent, listen to your body, and hang on tight!

Tuesday is the last training day until after the Thanksgiving break. We will resume normal schedule Saturday, November 29. Then it's on! The 2014 Winter Circus is back in town for the whole month. We have some real beauties lined up, and as usual we'll finish with 'The Twelve Days of Christmas'.

Thanks for another really great day at CFSF. Thanks for your monster efforts and wicked strong fuel.

https://www.yahoo.com/health/how-to-have-a-paleo-thanksgiving-103228643472.html

 WBS + SDHP + TGU = WFYU

CFSF

141123

The Muscle-up is one of the pinnacle exercises in the CrossFit world that requires strength, skill, and regular practice. Some cringe when they see MU's in the wod, others revel. Which are you?

We had options today simply because the sub for MU's can be worse than the MU's themselves.

2 rounds:
205 pound Front squat, 10 reps
10 Burpee muscle-ups (*3:3)

John- Rx  10:20
Todd- Rx  11:39
Teresa- 95*  12:01
Jeremy- 95*  14:01
Candice- 65*  14:23

'Deadly Push-ups'
10 rounds:
10 Deadlifts
15 Push-ups

Todd- 115  15:38
Paige- 55  21:28
Casey- 225  20:00
Tommy- 135  19:24
Joan- (5) 95  11:39

'Pull-up/Slam down'
10 rounds:
10 Pull-ups
15 Ball slams

Lee- 16  20:00
T- 20  14:15

Great workouts everyone. Really good job stepping up the the plate and getting the HQ wod as Rx'd, OR scaled, which was no walk in the park. Only CrossFit can increase the difficulty of a MU by adding a Burpee. Thanks CFHQ!

One common thread between all three workouts: crushed by the end. That is the objective.

Thanks for another great day at CFSF.

CFSF

141121

This was another super tough, super fun workout. Thanks CFHQ.

3 rounds:
50 GHD sit-ups (*1:1 Abmat, 20/16)

25 Strict handstand push-ups (^sub)

Joan- 12:00*

Todd McK- 14:47*

Tommy- 12:18^

Teresa- 23:33

Todd- Rx  13:36

Caroline- 20:00*^

Matt- Rx  15:34

Jeremy- 14:46*

John- Rx  13:29

We have some criteria set up regarding GHD use for sit-ups because GHD sit-ups can destroy cores for days. Some subbed them out entirely, some mixed them, but most got the GHD sit-ups today. Good job. 

Handstand push-ups, like Overhead squats, are very difficult exercises very few people do outside the CrossFit world. Excellent work going Rx'd John, Matt, and Todd. Most ended up kipping the HSPU's, which is fine, we'll take anything inverted. Not comfortable getting inverted yet?.Embrace the suck by practicing more. Remember: thumbs forward, elbows locked, and HOLLOW!

Thanks for another great day at CFSF.

Get up. Let's go.

CFSF

141120

We love strength days at CFSF. That's part of what separates us from any other programs, and makes what we do not only FUN, but effective. CrossFit works! Thanks CFHQ.

Overhead squat 3-3-3-3-3

Eric- 155

Dustin- 165

Teresa- 115

Joan- 50

Todd McK- 90

Paige- 55

Carrie- 45

Allie- 55

Candice- 105

Casey- 195

Sharon- 65

Jeremy- 95

Matt- 135

Todd- 135

Tommy- 115

Caitlin- 65

T- 105

Great workout everyone. Monster squats Casey, and Teresa! Very few people have ever performed an Overhead squat prior to starting CFSF, taking that into consideration really shows the progress and growth you've all made since making the commitment to yourself and to CFSF to do more and be more.

The Overhead squat is a cruel and indiscriminate offender seeking out weakness, instability, and bad positioning. Show any of that and you'll miss the squat. On the other hand, if you stay strong by staying stable and ACTIVE, and maintain proper positioning your chances of making the lift are much greater.

Next week is Thanksgiving. CFSF will be closed Wednesday, Thursday, and Friday. We'll resume normal schedule Saturday, November 29.

Thanks for another great day at CFSF. Thanks for your hard work and strong efforts.

CFSF

Thursday Paleo

Breakfast:

http://paleoleap.com/baked-eggs-pancetta-mushrooms/

http://www.paleoplan.com/2009/12-08/breakfast-smoothie/

Lunch:

http://stupideasypaleo.com/2012/09/24/easy-red-curry-soup/

http://paleoporn.net/broccoli-nori-salad/

Snack:

http://againstallgrain.com/2012/07/03/korean-beef-wrapped-asparagus/

Dinner:

http://nomnompaleo.com/post/4207543396/damn-fine-chicken#

http://nomnompaleo.com/post/67492566195/roasted-garlic-autumn-root-vegetable-mash

http://www.simplyrecipes.com/recipes/roasted_zucchini_with_garlic/

Disfruta!

141119

75 Strict pull-ups is a lot. We had a few guys attempt to get them as prescribed- good job guys. Most saw the writing on the wall and kipped the whole thing. Rigid flexibility.

This was, however, another super fun, and super potent couplet. Thanks CFHQ!

3 rounds:

50 Hip extensions
25 Strict pull-ups (*prog)

Allie- 1/2  7:54

Todd McK- 12:15  32/75

Paige- 17:48*

Carrie- 15:58

Joan- 17:59*

Teresa- 7:50

Jeremy- 12:27

Candice- 9:59

Stephen- 10:22  26/75

Sharon- 10:43

Matt- 10:41

Tommy- 12:30

Caroline- 11:05*

Caitlin-7:39

T- 7:35

Great workout everyone, and great job taking a shot Stephen, and Todd McK- the only two to step up and attempt. That is both outstanding, and wicked strong fuel for everyone else. Thanks! Yes Stephen, that's another exclamation point. 

The key word for the Hip extension was "hingy", and we needed to see a fixed back with dynamic hips. Good job maintaining form. Of all the exercises we perform on the GHD's, and especially compared to "Snakey", Hip extension is definitely on the easier side of the road, but did anyone else get the 'clamps' by the third round?

We emphasized Strict pull-ups during the warm-up, and although we didn't see a lot of Strict pull-ups in the workout, we did see a lot of Pull-ups, and less band assist, or progressions. Thanks for your hard work. You're almost there- keep practicing!

Check this article out:

http://library.crossfit.com/free/pdf/CFJ_2014_08_Chins_Starr_Aug.pdf

Thanks for another great day at CFSF.

Take every opportunity you're given.

CFSF

141117

Three rounds was perfect for this fun little couplet that targeted grip for destruction and almost did. Just keep moving, keep your rest breaks to below :10 seconds, and before you know it floor lock and temperature modulation have both occurred. Interesting phenomenon.

Three rounds:
30 Toes to bar (*K2E/rev cruncher)
155 pound Clean & jerk, 15 reps

Eric- 115  16:16
Juan- 75  16:44
Todd McK- 65  20:39
Paige- 35*  15:30
Tammy- 65  18:49
Joan- 25*  16:56
Teresa- 75  14:39
Todd- 135  17:27
Matt- 95  18:54
Jeremy- 75  18:28
Tommy- 75*  17:16
Stephen- 85  18:52
Caitlin- 55  13:55
T- 95  14:05

Great job everyone. Super fast finish Caitlin, and monster C&J Todd. You both are STRONG.

Somewhere in the second round it begins to sink in that grip is an issue. One sure way NOT to help is to worry about successive rounds. Instead focus on the here and now, and just keep going. YBF. If not, we'll spray you with more.

Good job Lee. 3 of 9, and WBS. Thanks for your hard work and attention to detail.

Tuesday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, mobility, krav maga, or aki-jiu jitsu. Use your extra time wisely. If you can't make it to the gym, take a nice little nap and dream good dreams of smashing wods at CFSF.

Check out what our good buddy Bendy Beth has been up to- great stuff:

www.ampleinsanity.com

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

"These are the times that try men's souls."
 -Thomas Paine

CFSF

141116

The objective of a strength workout is both to lift as much as possible, and to fail. Failure is a component of success and we must be willing to push ourselves to that limit. Our reward for this discomfort? Growth. Both physical AND mental adaptations to training.

Push press 3-3-3-3-3-3-3

Caitlin- 85

Tommy- 155

Juan- 135

Jeremy- 140

Todd- 210

Teresa- 120

Candice- 105

Casey- 185

Joan- 70

Nice job everybody. Even though we have the benefit of the dip, that third rep can be as elusive as snipe. Good job staying after it.

Big THANKS Teresa.

CFSF

141115

This was a good one. Another lung burner of the highest order that definitely delivered. Thanks CFHQ!

4 rounds:
100' Loaded walking lunges, 30 pound DB's
30 Box jumps, 24" box
20 Loaded pull-ups, 30 pounds

                               Lunges          Box"          Pull-ups
Lee- (3)  24:12          BW             20"              BW
Jeremy- 22:21            15              24"               BW
Caitlin- 19:46             10              20"               BW
Tommy- 29:49           15              24"               BW
Todd- Rx  26:21
Allie- 14:08                BW            20"              BW
T- 25:40                     15              24"               10

Great workout everyone. Monster session Todd! As Rx'd- outstanding. That's good fuel.

Welcome to CFSF Lee. Be patient, and consistent, listen to your body, and you will succeed. The beautiful thing about success at CFSF is when one of us succeeds, we all succeed. Conversely, when one of us fails, we all feel the sting. That's a supportive community.

This workout turned into the Box jump channel- all Box jumps, all the time. 30 Box jumps after 100 feet of Walking lunges borders on cruel and unusual punishment. Those first few jumps were dicey at best. Just keep jumping.

Thanks for another great day at CFSF. Good prioritization.

Constantly varied, functional movements performed at high intensity.
CFSF

141113

HQ's timing of a 5k run couldn't have been any better had we planned it- occurring the very day an arctic front moved through. The run reminded many of us of our frozen 2012 Tough Mudder in Washington. Snow falling and we're diving into ice water. Still cold from that...

5k run

Lee- 33:56
Juan- 26:21
Eric- 24:57
Todd McK- 24:57
Paige- 29:31
Allie- 1/2  17:53
Sharon- 4k  30:29
Jeremy- 26:53
Todd- 31:12
Stephen- 29:52

Great runs everyone. Super fast Eric, and Todd McK! Did you settle the tie? Talk about a lung burner- this was it. We've gone from one extreme to another in a quick time span. Good job braving the elements.

Dead bodies in the street couldn't stop us last night...

Check out this article on POSE running:

http://www.tabatatimes.com/easy-as-pose-fall-pull-pose-running-101/

Friday is a rest day. Open gym 5:15-6:15 for a missed wod, skills, or mobility. Use your extra time wisely. Take care of your business! Your body thanks you, and you'll be happy you took the time when you're finished.

Big THANKS to Eric, and Casey.

!Movimiento es vida!
CFSF

141112

This was a super fun little triplet that punched us in the teeth. No worries. We've been punched before, and we'll be punched again. We will ALWAYS get up, and finish.

20:00 AMRAP

5 Burpees
15' Rope climb, 1 ascent ("sub)

30 Double unders (*singles/^mix)

Wesley- 8 + 33^

Lee- (15:00) 5"^

Teresa- 8 + 22"

Dustin- 7 + 4"

Juan- 8 + 6"^

Tammy- Rx  6 + 19

Todd McK- Rx  6 + 17

Paige- 7 + 1"*

Jeremy- 6 + 32^

Todd- Rx  8 + 6

Stephen- Rx  7 + 4

Caitlin- Rx  6 + 4

Candice- Rx  6 + 7

Tommy- Rx  4 + 17
Casey- Rx  10
T- Rx  9 + 6

Great workout everyone. Really good job going Rx'd. Rope climbing, and Doubles are both difficult but completely doable with practice and perseverance. We cut some serious slack by allowing Singles instead of Tuck jumps for the Doubles sub. You're welcome.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

CFSF

141111

THANK YOU! CFSF Veterans- past and present, active or retired.

We strayed from the path today, and had a blast. Thanks for your rigid flexibility.

'Three Wise Men'

'Jeremy'
4:00 minute AMRAP
5 Hang snatches, 135/95
10 Bar-facing burpees

2:00 minute rest

'Ben'
4:00 minute AMRAP
10 Power cleans, 135/95
20 Pull-ups

2:00 minute rest

'Beau'
4:00 minute AMRAP
15 Box jump-overs
30 Wall ball shots, 20/16

                              'Jeremy'          'Ben'          'Beau'
John- Rx                  2+8              1+15          1+5
Wesley- 85              2+8              2+10          1+10
Gabe- 95                  3                 2+10          1+13
Caitlin- 35/65          3+1               2+1              1
Jeremy- 65/95         2+12            1+11          1+11
Todd McK- 45/65   3+1             1+16          1+13
Paige- 25/45            1+14           1+11           1+4
Todd- 95/135          2+2             1+20          1+10
Teresa- 65/95          2+8              2+1            1+6
Eric- 95/135            2+3                2               1+8
Casey- Rx               2+1             1+24           1+15
Juan- 65/95             2+5                2              1+12
Stephen- 35/95       2+10              2               0+40
Tommy- 65/95          2                1+20             1
Candice- 55/75       2+2              1+17           1+10
T- 75/95                 2+5                 2              1+18

Great workouts everyone! This was a super fun format with perfect numbers that ensured floor lock for several minutes afterward. Good job hitting it hard through to the end. Really good job getting this one Rx'd!

We did have a few maniacs that used the '3WM' for a warm-up, then got the CFHQ Inverse Tabata... Casey, Teresa, and Todd- the CFSF resident mutants. Do more. BE more.

Thanks for another great day at CFSF. Thanks for your monster efforts and super strong fuel.

-19

Movement = Life
CFSF

141109

'Barbara' is that old friend that visits every now and then who you're happy to see arrive, but happier upon departure. She will kick your ass until your teeth hurt...

'Barbara'
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between rounds.

Juan- 42:32
Todd McK- 46:36
Casey- 44:52
Candice- 45:47
Teresa- 43:06

Great workout, and even better prioritization for a nice Sunday afternoon! That 3:00 minutes gets a bit shorter, and shorter each round huh? Feels like it does for sure.

Success with 'Barbara' hinges on your ability to go unbroken, which sounds difficult but isn't. If you go hard, this is just about a 1:1 ratio of work to rest.

Big THANKS to Casey, and Teresa.

Soft is contagious. Don't catch it!
CFSF

141107

This was another great workout from CFHQ that definitely delivered the desired effect. Flat on your back in twenty minutes or less? Yes. Loved it. Thanks CFHQ!

4 rounds:

400 meter run
20 Ring dips (*band assist/^mix)

Tommy- 16:12*

Todd McK- Rx  21:41

Paige- 16:51*

Carrie- 16:08*

Cliff- 21:23^

Sharon- 18:10*

Juan- 15:25^

Caroline- 15:48*

Candice- 14:55*

T- Rx  15:05

Good job everyone! Dips are tough. Ring dips are really tough. Multi-planar stuff where we have to be able to stay dialed in and super stable while performing them. If you were slammed early, get more Ring dip practice. Any time there are Push-ups in the warm-up switch a few out for Ring dips. You'll be cranking them out in no time.

Even though the runs crushed us, this was a good day to be outside running. The weather was great, and compared to summer heat, this was a walk in the park. 

Thanks for another great day at CFSF.

CrossFit!

CFSF

141105

This was a super fun workout that turned out to be a lung burner of the first order. Loved it! Thanks CFHQ.

5 Row repeats:

1. Sub -1:25 as long as possible
2. Sub -1:30 as long as possible
3. Sub -1:35 as long as possible
4. Sub -1:30 as long as possible
5. Sub -1:25 as long as possible

3:00 minute rest between rows

                        1        2        3        4        5        Scale
Casey-            :50     :51    1:01    :40     :22        :10
Dustin- Rx       :30    :41     :47      :34     :27  
Juan-               :11    :30     :42      :36     :16        :05
Todd McK-    :32    :40     1:04    :36      :26       :20
Jeremy-           :39    :54     :47      :32     :22        :10
Matt- Rx         :44     :40     :48     :34     :24      
Sharon-           :22     :22     :44     :27     :29        :25
Todd-              :43     :47    1:10    :45     :29        :10
Tommy-           :45     :38    1:07    :41     :27        :05
Caitlin-             :15     :47    1:13    :41     :27        :40
T-                    :20     :34     :50     :28     :27        :15

This was a very well thought out workout that flipped the tables on rowing from power to frequency. Nice job everyone, and outstanding job at prescription Dustin, and Matt. Even when scaled these splits are no joke. They require an ability to filter discomfort and continue rowing while everything else inside is begging you to stop.

This workout rewarded the power people and pounded the aerobs. If you could combine frequency AND power, this was your day in the sun. Throw height into the equation and we're cooking with gas. Not too many people can crank out a sub 1:25/500 meter row. Be pleased.

Thursday is an OS rest day. Open gym 5:15-6:15 for skills, a missed wod, mobility, or anything that helps you recover. Use your extra time wisely.

This is a shout out to former CFSF member Lynde Nanson, who completed a 100-mile Pinhote Trail run over the weekend. The run started in Heflin, and finished in Sylacauga. John Fenn ran the last 15 miles with her. Great going Lynde, and John.

Thanks for another great day at CFSF. Thanks for your monster efforts and great fuel.

-25

CFSF

141105

At CFSF we affectionately refer to 'Fran' as the F word, and try not to talk about her too much. She's a rite of passage for CrossFitters, and loved or hated, she brings the heat. 'Fran' will kick your ass in a big way. That's also a big part of why we do it. We come back smiling. Thanks CFHQ.

'Fran'

21-15-9 reps of:

Thruster, 95/65

Pull-ups

Dustin- Rx  8:22
Eric- Rx  4:28
Juan- 65  7:26
Jeremy- 75  6:53
Joan- 35  8:42*
Todd McK- 45  5:42
Paige- 35  9:00*
Tammy- Rx  8:10
Casey- Rx  4:50
Teresa- Rx  6:14
Matt- 85  6:55
Caitlin- 55  5:43
Tommy- 75  8:41
Stephen- 75  6:40
Caroline- 35  8:40*
Cliff- 75  8:39
Candice- 55  7:58
T- 75  5:53
Wesley- 45  4:36
Gabe- Rx  4:05
*band assist 

Great workout everybody! Lots of Rx's, and some very fast finishes. That is outstanding, and also wicked strong fuel for everyone. Thanks for those monster efforts- 'Fran' demands it.

There were several people who were introduced to'Fran' for the first time and did really well. First meetings are always a bit awkward, and can get dicey fast. Good job holding on and pushing forward through to the end. You're official now!

There is a love/hate relationship with 'Fran' that is the epitome of CrossFit. She evokes a sense of betterment in everyone that does the workout. We expect improvement, and while that doesn't exactly occur every time, it establishes a goal that stokes the fire of resolve that burns in our gut compelling us to do more.

"She will not get the best of me every time. I'll get her back."
-Brad (Branimal) Bunde

'Fran' makes us expect more of ourselves.

Thanks for another great day at CFSF. Thanks for your fuel, and enthusiasm. We needed both badly!

-26
CFSF

141103

We are trained rats. With all of the seven round workouts we've seen lately, not one but two people decided they would do seven rounds today. We should have let them go... You're welcome. It's understandable to want more though, this was a super fun workout. Thanks CFHQ!

5 rounds:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Juan- 75  6:04
Eric- 95  6:49
Joan- 15  7:15
Tammy- 55  6:57
Paige- 35
Todd McK- 55  8:17
Allie- 15  5:53
Casey- 115  7:33
Candice- 55  4:55*
Cliff- (4) 95  7:33
Stephen- 75 FS  7:01
Caitlin- 45  6:43*
Jeremy- 65  7:23*
Teresa- 65  5:15*
Caroline- 35 FS  8:35
Matt- 65  5:34
Zack- 35  6:09
T- 85  5:33*
Sharon- 45  7:59

Great workout everyone, and good job if you hit the standing target and went *unbroken*. This was a tough workout that required a lot of thought when deciding how much to lift. Using the same load for all three exercises kinda made it like the hammer AND the nail.

Of the three exercises, feedback was unanimous, the Hang power snatch was the suck. With only a dip to open hips up fully it had to be powerful and violent. Rush to pull and it's over. Hips just made the tag and they're out of the ring. We talked about patience and timing during the warm-up and how important it is to stay on time, otherwise pay the piper more than he needs to be paid.

With regard to the Overhead squat; it's an equal opportunity offender. Indiscriminately difficult from a strength, and stability standpoint. If you're still getting hammered get more practice. Do some unloaded OHS with any warm-up, or cash out. Continue shoulder, and hip mobs, and DON'T forget your ankles.

Be pleased. Other than CrossFitters, very few people ever incorporate an Overhead squat into their training. Nobody was doing Overhead squats before coming to CFSF- You are now. Good job!

It was great to see Alli, and Cliff back. Two solid sources of good fuel that will help motivate everyone to work hard. Good stuff.

-27

Thanks for another great day at CFSF. Thanks for your monster efforts and fuel.

On time, on target, NEVER quit.
CFSF

Flat on your back in twenty minutes or less...

141031

A trend... Another super fun little Hero couplet that treated us like bad stepchildren. Thanks CFHQ. 

'Sham'
7 rounds of:
11 Body weight Deadlifts

100 meter sprint

Dustin- 205  10:04

Matt- 135  8:58

Joan- 75  9:07

Todd McK- 115  9:51

Paige- 65  10:12

Casey- 200  9:15

Teresa- 115  8:42

Stephen- 135  10:04

Todd- Rx  8:42

Caitlin- Rx  7:45

Juan- 155  8:30

Tommy- 185  12:35

Jeremy- 185  9:12

T- 135  7:44

Great workout everyone. We had several people come close to getting this gem as prescribed, but only two did. Nice job Caitlin, and Todd. You are STRONG! 

How many were able to go UNBROKEN on the Deads? Scaling is key for maintenance of intensity. Otherwise we're standing there gasping instead of motoring through to the end. 

This workout is named in honor of  U.S. Air Force Staff Sergeant David Wieger, assigned to Special Investigations, Detachment 303, who was killed November 1, 2007 near Balad Air Force Base, Iraq.

Thanks for another great day at CFSF, and thanks for your monster efforts- Heroes deserve it.

CFSF