Wednesday, April 30, 2025
Would You Jump Out Of A Plane With A Kayak?
We've seen some great monster mash-ups but this is a first...
Tuesday, April 29, 2025
This Is What Makes In-N-Out Burgers So Delicious
IYKYK. Double double- Animal style. Best burger EVER.
Monday, April 28, 2025
Sunday, April 27, 2025
Saturday, April 26, 2025
Friday, April 25, 2025
14 Years Ago...
Monday, April 25 'Tabata Something Else"
TABATA! Just hearing that name evokes some interesting feelings. Just four minutes of work all together... Only this time NO REST! What a difference, huh? Personally, I love the Tabata protocol. Applicable to just about ANYTHING (including delivery... think about it), the intervals are perfectly balanced to allow high intensity right up through to the end. The question is, just how comfortable are you in very uncomfortable situations?
'Tabata Something Else'
32 intervals of :20 seconds work, followed by :10 seconds rest.
First 8 are pull-ups, then push-ups, sit-ups, and squats.
No rest between exercises, and total reps are counted.
Eric- 316
Tonya- 337
Chris- 239
Sam- (1/2) 146
Matt- 347
Tammy- 314
Brad- 337
Brandi- 326
John- 334
Dan- 393
Holley- 242
LaRunda- 335
Sharon- 256
T- 385
Casey- 340
Great session guys! Great totals Dan and Tonya! Super strong efforts, and great fuel that kept us all going. Was there a strategy to your Tabata? We learn early on that if too much is spent in the first few rounds, we soon are bankrupt of any fuel by the end.
The beautiful thing about the Tabata is that it allows for training in all three metabolic pathways. Immediate, short, and long-term energy. Perform enough Tabata's, and you will see and feel big increases in work capacity.
Thanks for another great day at CFSF. Thanks for the fuel.
http://www.mobilitywod.blogspot.com/
To our Service brothers in far away places, we miss you, we love you, we thank you.
CFSF
'Tabata Something Else'
32 intervals of :20 seconds work, followed by :10 seconds rest.
First 8 are pull-ups, then push-ups, sit-ups, and squats.
No rest between exercises, and total reps are counted.
Eric- 316
Tonya- 337
Chris- 239
Sam- (1/2) 146
Matt- 347
Tammy- 314
Brad- 337
Brandi- 326
John- 334
Dan- 393
Holley- 242
LaRunda- 335
Sharon- 256
T- 385
Casey- 340
Great session guys! Great totals Dan and Tonya! Super strong efforts, and great fuel that kept us all going. Was there a strategy to your Tabata? We learn early on that if too much is spent in the first few rounds, we soon are bankrupt of any fuel by the end.
The beautiful thing about the Tabata is that it allows for training in all three metabolic pathways. Immediate, short, and long-term energy. Perform enough Tabata's, and you will see and feel big increases in work capacity.
Thanks for another great day at CFSF. Thanks for the fuel.
http://www.mobilitywod.blogspot.com/
To our Service brothers in far away places, we miss you, we love you, we thank you.
CFSF
Thursday, April 24, 2025
Tuesday, April 22, 2025
Monday, April 21, 2025
12 Years Ago
Friday, June 7, 2013
130606
Jump rope and Sit-ups. Sounds fun. It was fun. 'Annie' is another all-time classic CrossFit workout that can drink serious amounts of fuel.
'Annie'
50-40-30-20-10 reps of:
Double-unders (*singles)
Sit-ups
50-40-30-20-10 reps of:
Double-unders (*singles)
Sit-ups
John- Rx 7:39
Liz- Rx 12:08
Liz- Rx 12:08
Holley- Rx 22:26
Tammy- Rx 19:21
Russell- Rx 12:25
Todd McK- 13:44*
Eric- Rx 11:38
Alice Anne- Rx 13:48
Erin- Rx 11:08
Lindsey- (40) 10:04*
Emilee- Rx 37:39
Todd- Rx 13:31
John M- 14:02*
Jordan- 9:57*
Lex- Rx 12:02
Shannon- 17:20*
Sharon- 20:28*
Teresa- Rx 13:40
Fletcher- (40) 9:57*
Ashley- (40) 13:20*
Ryan- 8:30*
Britt- 11:25*
Abby- Rx 9:33
Richard- Rx 6:38
T- Rx 11:00
Kathryn- Rx 8:16
Richard- Rx 6:38
T- Rx 11:00
Kathryn- Rx 8:16
Good job everybody. Super fast finish Richard, and way to hang tough Emilee! Did you get payback? The good news is that most of us are getting the Doubles. There are fewer singles subs than ever. Thanks for your hard work, and congratulations on getting those Doubles.
For some this was the first time jumping rope in several years. Don't worry. It won't feel as awkward ever again, and you too will be getting Doubles before you know it. Practice.
The Sit-up:
Criteria for the Sit-up is easy- full abdominal flexion through full abdominal extension. What hasn't been discussed is what exactly constitutes full flexion and extension. Full flexion requires that the lower back leave the ground. At the top, our spine should be around 30 degrees from the floor.
Full extension also has a clear range. For full extension of the spine an arch of between 15-30 degrees is required, and not possible without the use of an Abmat.
We do "Janda" sit-ups at CFSF, and do not anchor feet. This is not only more difficult than anchored sit-ups, but also engages more abdominal musculature, minimizing the role of the hip flexors. Opening legs and placing the soles of the shoes together further diminishes hip flexor contribution to the movement.
Arms may be crossed over the chest or held straight out in front of the body. Our requirement for full-range at CFSF is simple: shoulder blades on the deck on the bottom, and arms touching the legs on the top. If you need to touch the ground above your head on the negative, and touch the ground between your feet on the positive to ensure full-range movement that's ok. However, this added movement is extraneous, inefficient, and a contributing factor to momentum.
Momentum diminishes the role of the rectus appreciably, forcing the abdominals into an isometric contraction as momentum is picked up by the hip flexors, never allowing the abdominals to dynamically contract under a load.
The Sit-up is, by definition, a compound movement with more than one joint moving. There are two pivot points, one below the bottom of our rib cage, and the second just above our butt, or exactly where the Abmat comes into contact with our back.
The movement begins with the external obliques until the rectus takes over where the back flattens out as with flat floors. Rectus gets assistance from internal obliques as the pivot point changes. The pelvis is still being stabilized by the Abmat as the spine reaches full flexion (30 degrees). The hip flexors finish the movement by rotating the pelvis another 10 degrees.
When performed correctly, the Sit-up is a safe and effective tool to increase core strength and endurance. When performed incorrectly, the Sit-up can cause lumbar shear, or the lateral deformation expressed as the ratio of the lateral displacement between two joints lying in parallel planes to the vertical distance between the planes. Bad bad.
Keep your butt on the ground the entire time. Do not allow it to bounce up and down. This bouncing not only increases momentum, but friction as well, causing the infamous "butt burn".
Arrival time at CFSF:
We encourage you to arrive early to class. This is your time to work on what you want to work on. Strength, mobility, skills, extra runs, or rows- anything is fine as long as it doesn't interfere with any wods in progress. Please do not begin the structured warm-up until your class time has arrived. We will do this as a group.
Puppies- mandatory attendance for the weekday rest day skills classes either at 0600, or 5:15. Wednesday, 6-12 is the next class. Be there puppies.
Thanks very much for another great day at CFSF. Thanks for all the super strong efforts and fuel.
Buy in, and cash out.
CFSF
Sunday, April 20, 2025
Saturday, April 19, 2025
Friday, April 18, 2025
Still Stoked: World Champ Barton Lynch Surfs a Perfect Right in Hawaii
61 years old still shredding.
Thursday, April 17, 2025
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