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We will be performing the workout of the day as a Team workout today: 

2000 meter row
Partner 1 rows, partner 2 performs Sit-ups.
Switch anytime.

100 Wall ball shots
Partner 1 performs WBS, partner 2 performs Burpees.
Switch anytime.

20 Muscle-ups
Each Team partner performs 20 Pull-ups and 20 Dips.

Along with total time, reps are counted as a Team score.

Puppy 101

Puppy 101

CFSF is a very supportive gym, with supportive athletes, and coaches. We want you to succeed, and thrive. Since we refer to our new members as "puppies", here are a few good tips on making it past the "puppy" stage at CFSF:

1. Set a realistic pace at the beginning. The goal is to work up to three days on and one day off. However, it takes time to get to that point. You might want to start with three days a week for a month, then move to four days a week for the second month. This gives you time to adjust physically, and mentally to the challenges you will be facing at CFSF.
2. Don't skip workouts because you're unfamiliar with a movement. Some new skills will be frustrating. Rather than skip these workouts, charge right into them. The struggle to learn new skills pays off with a host of powerful training effects, and when you get that first Pull-up, or Handstand the confidence you feel will be all-powerful.
3. Take pride in your courage to start the program. For many CFSF beginners, the enormity of all there is to learn and the eventual gut busting intensity can be demoralizing. Don't fall prey to this feeling. Check your ego at the door. The courage you've shown to just start CFSF should make you proud.
4. Don't let the whiteboard get you down. CrossFit turns workouts into competitions, athletes in every class compete side by side and against the clock, with scores posted following each workout. Puppies should be concerned with how they stack up against their own previous results. We all check the whiteboard at some point- remind yourself of your current skill level, and the progress you have made since starting.
5. Stick with it for at least four months. It takes time to adapt to the training, learn the basic skills, and begin to feel comfortable enough to begin to ramp up the intensity of your workouts.
6. Set goals. Short-term, and long-term tangible goals, then work to achieve them. Anything worth having is worth working hard for, and nothing is easy. Want it.

CFSF

When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song, and die like a hero going home. 

-Tecumseh

BBBv.10

Saturday, March 17 

12:00

The workout:

100 Burpees

2 beers/2 burgers

75 Burpees

2 beers/2 burgers

50 Burpees

2 beers/2 burgers

25 Burpees

2 beers/2 burgers

Remember, only the Burpees are mandatory...