OPEN 14.1

 Merry Christmas CFSF family

 CFSF will be -CLOSED- Friday, December 24 and Friday, December 31

 And there were in the same country shepherds abiding in the field, keeping watch over their flock by night.
 And, lo, the angel of the Lord came upon them, and the glory of the Lord shone round about them: and they were sore afraid.
 And the angel said unto them, Fear not: for, behold, I bring you good tidings of great joy, which shall be to all people.
 For unto you is born this day in the city of David a Saviour, which is Christ the Lord.
 And this shall be a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger.
 And suddenly there was with the angel a multitude of the heavenly host praising God, and saying,
 Glory to God in the highest, and on earth peace, good will toward men.

Luke 2:8-14

It’s Official. Christmastime!

The Deadlift

 

The CFSF Christmas party will be Saturday, December 18th at 6:00 pm at Chris' house. 

2312 Ridgeview Rd. 

Anniston

For The Broccoli Lovers...

The Dumbbell Hang Clean

The Shoulder Press

 

 

 

The 12 Days of Christmas workout will be held Thursday, 12-23

The CFSF Christmas party is going to be 12 -18 at Chris' house. 6:00 pm 2312 Ridgeview Rd.

CFSF will be CLOSED Friday, December 24th and Monday, December 27th.

CFSF will also be CLOSED Thursday, 12-30 and Friday 12-31.

Merry Christmas and Happy New Year

The Cluster

Man Maker

Who Knew?

Quarantini Gin Martini

We will NOT be using Sugarwod any longer. We will be using the first tracking website we ever used, Trackmypr.com, which most recently has been the secret site for the Winter Circus lineup.

Many of you have registered for this service in the past. If you need to sign up, here's the link:

www.trackmypr.com

At the end of the sign up process, you will be prompted to join an existing gym or create your own gym. When prompted enter CFSF. If it asks for a city ANNISTON. You will be added to our roster.  Daily workouts will post at 7:00 AM. 

We will have use of Sugarwod until the end of the month. You can export your workout information by going to SETTINGS. Create a file and download.

While Trackmypr.com doesn't have some of the features that Sugarwod does, it's FREE.

Thanks for your monster efforts and fuel. That's good stuff, and motivates everyone.

Buy the ticket. Take the ride.

-Hunter S. Thompson

CFSF

 TGU+SDHP+WBS = WFYU

Billy Joel - Miami 2017 (from Live at Shea Stadium)

I’ve seen the lights go out on Broadway. Really.

Simple Recipes for Back Pain Relief

Do You Like Orange Chicken?

 

Thank a Veteran every chance you get. Especially today. THANK YOU VETERANS!

It's been several months since the last COVID-19 update, so here we go: The Monday-Friday schedule is still favored over the 3/1 schedule. We will continue with the M-F 5:00 pm until further notice. 

Mobility up front is still mandatory. Pick two- it takes about 10:00 minutes. Focus on QUALITY. You have many to choose from: roll, smash, band distraction, floss, and feather, Need more? Check the Supple Leopard book on the table. Rotate mobility exercises through the week so by the end of the week you've addressed upper and lower body.

We will not be using Sugarwod anymore. Friday, November 19 is the last scheduled workout. We will be going back to the first tracking site we ever used, Track My PR. This is a free service and it functions much like Sugarwod.

Go to: trackmypr.com and sign up or log in. Many of you still have accounts. If you do not have an account, our gym name is CFSF. Let me know if you have any problems.

Thanks for your monster efforts. That's good fuel for everyone.

CFSF

 

Cacio e Pepe

 

Here's How to Break Your Sugar Addiction in 10 Days

I Quit Sugar For An Entire Year - How My Life Changed

Do You Like Tuna Salad?

'

''In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance."
-H. Jackson Brown

Yum. Seriously.

Chicken Pizzaiola? YES.

Crossfit Central "Helen"

 

Be strong and bold; have no fear or dread of them, because it is the Lord your God who goes before you. He will be with you; He will not fail you or forsake you. Do not fear or be dismayed.

Deuteronomy 31:6,8 

Stuffed Chicken Rolls

The Clean

What is the Pose Method of Running?

 

Which Pukie do you prefer- sick Pukie, or strong Pukie? Either way, he's Pukie, and he's our mascot.

CrossFit Games Open 12.3 - Workout Instructions

 

The Chief (Paradiso CrossFit)

The Push Press

The Deadlift

The Box Jump

The Thruster

Intermittent Fasting

 https://www.yahoo.com/lifestyle/intermittent-fasting-really-help-lose-182900543.html

The Power Clean

The Wall-Ball Shot

Blue!

Listen To The Song!

Mob those lower leg and ankle bits

!Grande Conjones!

The Clean

CrossFit - Burgener Warm up

It’s Never Just Your Neck. It’s Your Neck and Shoulders.

3 Exercises for Healthier Shoulders

Spaghetti all'Assassina "Killa Spaghetti"

 Here’s a good guy doing what good guys do... helping out. In this case it was much needed trimming around the gym. Thank you Mike!

SI Joint Pain...? Here's Help!

One of the objectives of introducing mobility drills and exercises up front was to internalize and make part of our daily routine at CFSF these uber beneficial drills and exercises because of their contribution to our athleticism, and helping to minimize the negative effects of high-intensity exercise on our bodies.

GOOD JOB. You have reached the first objective. As an extension of this first objective, I want to encourage you to focus on the QUALITY, not the QUANTITY of mobility exercises you perform. 

Now, the second objective: we will be learning and performing several new exercise prep, and exercise recovery movements on a weekly basis. I will post the new stuff as we see it, so check in frequently.

Thanks for your continued hard work and monster efforts. All good fuel.

The first is JANE FONDA.

CFSF

The Burpee

Basic Upper Body Mobility List

The Walking Lunge

Death by Chair. How Much Do You Actually Sit?

Hope.

Spicy Sausage Risotto

Eggs. YUM!

Almejas y Chorizo...Delicioso!

 So do not fear, I am with you;

Do not be dismayed, for I am your God.

I will strengthen you and help you;

I will uphold you with my righteous right hand.

Isaiah 41:10

Muscle Stiffness and Athlete Mobility | Feat. Kelly Starrett

The Box Jump

The Wall-Ball Shot

The Kipping Toes-to-Bar

Radio conversation between US and Spain... This Really Happened.

I'm a Navy guy, and would never make fun of the Brass unless it was well deserved. Well, you got it!

The Shoulder Press

Surfing mother natures wave pool

A 3 Minute Neck Drill That Will Change Your Life

Linguine with Shrimp and Arugula

Broccoli Needs Help...

The Clean and Jerk

Massive Surf Hits Teahupoo, Tahiti, Friday August 13th 2021

The Hang Power Clean

Barbell Is Out, Restore Your Rotation

IT Band Hell

The Thruster

Jaws

Fluffy Egg Cups | Best Breakfast Egg Muffins Recipe

501KG Deadlift - Hafthor Bjornsson (1,102#)

The Deadlift

 Don't wish it was easier.

Wish you were better.

Easy Chicken YUM!

Murph, Why We Do It....

Grace

Unbroken Isabel

The Greatest haka EVER?

Brock Holt... Oh My Goodness!

Danielle Brandon Hits a 190-lb 1-Rep-Max Snatch

Helen

 CFSF will be taking a two week 

BURPEE BREAK.

You are welcome.

The Kettlebell Swing

Kettlebell Goblet Squat | Techniques

The Kettlebell Snatch

perfect russian kettlebell push press

Mattie Rogers - Triple American Record at 2021 National Championships

Tight Ankles Fix

Fix Your Squat (In Just 3-Minutes)

Vastus Lateralis Self-administered Dynamic Release a.k.a. Pin and Stretch

Olympic Gold Medal 288# Clean & Jerk

Pain Ball Calling Shoulder

Hip Internal Rotation Mobilization with Movement

Cook the chicken this way and the result is amazing!

Pile of Bones

 Be Someone Special

The Clean

The Thruster

More Self Hip Mobilization

The Walking Lunge

Eggs Poblano- YUM!

Self Hip Mobilization

The Double-Under

The Medicine-Ball Clean

Why is Foam Rolling so effective!

The BEST 5 Minute FOAM ROLLER Routine You'll Ever Do

 

CFSF will be 

-CLOSED-

Friday, July 2 and Monday, July 5

Deadlift/Pulling Prep Through Better Hip Positioning

The Deadlift

Wanna Destroy Your Spine?

Hip Self-Mobilization w/ Superband: Kneeling Abduction with posterior gl...

 

Full Overhead Is Good. Full Overhead with Movement Choice Is Better

Teenager Hailey Hernandez locks up surprise Olympic spot

 

Billy Joel - Miami 2017 (from Live at Shea Stadium)

How to Master the Snatch in Olympic Weightlifting | Olympians' Tips

The Power Snatch

Barbell In Relative Position to the Feet

Cave Rock Dawn Patrol

Need a Better Front Rack? Release Your Chest Wall

 “There are basically two types of people; people who accomplish things, and people who claim to have accomplished things.”

-Mark Twain

Terrance Laird Vs Matthew Boling 100M Heat 3 May 28th, 2021 NCAA Quarter...

Why Do You Front Rack the Way You Do?

More Mobility

2021 NCAA East Quarterfinals 2...

Do You Like Pork Chops?

 

Just Don't Quit...

One of our shortcomings has been the inclusion of mobility. Although HAM and SAM are very effective with regard to warm-up, flexibility, and general movement prep- mobility can differ due to the potential changes to joint structure and integrity.

May has been 'Mandatory Mobility Month' and we included a few new mobility exercises up front. We are going to parlay this with a few new band mobilities in June. Don't substitute the mobilities we've been doing- add the band mobility to them. It should take less than 15:00 to get everything.

Feedback has been positive. Ranges that were once tight, or difficult have improved. Foot and heel cord issues have resolved with many folks, and thoracic/postural issues are improving.

You have seen and felt the difference that added mobility means to our performance. Watch the videos below and get an idea of what you can expect in June.

Thanks for your hard work, monster efforts, and positive vibes. Good stuff.

Do More. Be more.
CFSF

The Simple Five Way Shoulder

Desk Athlete Hip Rescue

Hip Mobilization: Anterior to Posterior with Flexion

3 Hip Mobilization Exercises!

The Hang Clean

Greek Scrambled Eggs. YUM...

The Thruster

CFSF will be -CLOSED- Monday, May 31 for Memorial Day, and yes, the Memorial Day Murph tradition will continue. There will be a slight change this year- Burger King Murph. Which means you get it your way. Scaled, partitioned, even cut by half, or more. Any way you want to do this monster WOD is ok. We'll have a long weekend to recover.

The Back Squat

Yikes!

Do You Like Chicken? Try Chicken Valdostana

The Deadlift

It's Evolution Baby!

The Kipping Toes-to-Bar

If You Like Hot Dogs You'd Better Watch!

Big Saturday!

The Kettlebell Swing

Kettlebell Clean and Jerk Technique

Cabbage, carrots and potatoes... YUM!

fyi-

pane grattugiato = bread crumbs

noce moscata = nutmeg

100g = 1/2 cup

cucchiai = tablespoon

cavolo tagliarlo sottile = 1/2 head cabbage shredded

 In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance.

-H. Jackson Brown

The Power Snatch

The Overhead Squat

Another Throwback Thursday!

 

The Clean

Wave of the Day

More Mobility!

Do You Like Chicken Parm?

Bring The Suck

611 Squat? Wow!

Do You Like Potatoes?

 You Think You're Tough?

Navy Assault Trials!

 

The Primal Squat

 It is not for nothing that our age cries out for the redeemer personality, for the one who can emancipate himself from the grip of the collective psychosis and save at least his own soul, who lights a beacon of hope for others, proclaiming that there is at least one man who has succeeded in extricating himself from the fatal identity with the group psyche.

-Carl Jung

Yum!

 

          This is NASA's first picture of Earth in full frame. 

Who's Wave Is This?

Spanish Garlic Zucchini... YUM!

Mobility!

 

 Don't wish it was easier.

Wish you were better.

When Triples Aren't Enough....

We Have Quads!

Bench Press World Record (454kg / 1003lbs) set by Blaine Sumner

The Sumo Deadlift

 

 Happy Easter

“Praise be to the God and Father of our Lord Jesus Christ! In His great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead.”

1 Peter 1:3

 

 You aren’t afraid of Ghosts are you?

The Hang Clean

Scaling Pull-Ups

Stance For Squats

Movement Demo - The Cluster

Filthy Fifty at CrossFit Camp Pendleton

OK guys, we dodged a bullet yesterday with respect to the storms that blew through. Call it providence, but that storm did get you off the hook for what would have been a precedent setting first-time run of the St. Patrick's Day Beer, Burgers, and Burpees workout sans beer and burgers.

 Jackie, the scheduled WOD, would have been switched out for the back breaking Burpee love fest. Some will be happy, some relieved, and a few will actually be sad to have missed this gem. This was it. 

Voting was not sufficient for a quorum, therefore, the idea of running the workout on Sunday, March 21st has been benched. So, until next year, no Beer, Burgers, and Burpees (minus the beers and burgers) workout. 

This Guy Is Way Fast!

 

What is the Pose Method of Running?

Best Way To Improve 2000m Row

Old School Longboard Surfing on an Epic Day

It's Up To You!

OK guys, this cannot be ignored any longer. We are getting questions about the infamous BBB workout. The pandemic of 2020 changed a lot of what we do, and we missed the BBB workout last year. Although it wasn't missed too much...

If we do the BBB workout again this year, there will be a few changes: although beer is an integral component of the original workout, it will be optional. We added burgers for people who did not drink beer, so, no beer- no burgers.

This will basically be 250 Burpees, with breaks at 100, 75, 50 and 25 reps, unless we can come up with a proper substitute for the beer.

It's up to you. Comment below with your vote. Yes or No. The date will be Sunday, March 21.

CFSF

Our mascot, Pukie the clown.

Squatting With Turned Out Feet? IR yourself.

Do You Like Sweet Potatoes?

The Dumbbell Clean

The Dumbbell Power Snatch

Holy Cow!

The MWod Leopard Test | Feat. Kelly Starrett | MobilityWOD

The Dumbbell Turkish Get-Up

The Power Snatch

Very Interesting Stuff.... Worth A Try?

It's A Big Mind Game. Wanna Play?

Correct Burpee Technique

VERY POWERFUL. Must Watch....

 

Ever Hear of a Lancashire Hotpot?

Improve Upright Torso from Bottom of Squat

 

Throwback Thursday

 

...and Friday nights

Movement Demo - The Cluster

Good Info...

 https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health#1

Wow.

Tight ankles? Here's A Fix!

Do You Like Italian Wedding Soup?

This Guy Is FAST!

We're still going, even if it's snowing...

 

Best Pre-Workout Fuel

Nutrition for recovery

This Is the Sea

Do You Like Lentil Soup?

Quitting is easy. Anyone can do it.

Concept2 Technique Video on the Indoor Rower

Goblet Squats

Hip Airplane

Single Leg Bridge

Bird Dog Exercise

The Back Squat

Ray Williams Raw Squat World Record 490kg/1080lbs!

That Did It.

Ever feel like this, but in a GOOD way, at the end of a workout?

 

Happy fishing Big D#1. You will be missed. A lot.