For the uninitiated, 'JT' looks like a fun, fast workout. For those of us who have seen 'JT' before, we see things a little differently. Very few sessions can destroy triceps like 'JT' can. Beautiful.
'JT'
21, 15, 9 reps of:
Handstand push-up
Ring dips
Push-ups
Eric- Rx 10:15
Chris- 13:29
Scott- 9:58
Brandi- 12:02
Brad- 13:12
Beth- 13:22
Dan- Rx 13:15
John- Rx 13:39
Holley- 15:25
Casey- Rx 15:15
LaRunda- 12:51
T- Rx 9:52
Super fine session guys! Great efforts, and great fuel. How are those arms feeling? My triceps were feeling really weird for a few hours after finishing. When did you hit the wall? That second round is where I had some difficulty, and by the last round hard pressed to get any more than two reps at a time. What's funny is how quickly we can be brought to failure, to the point where just one more push-up is impossible without a brief "shakeout" rest.
We had another opportunity to get some gymnastics practice after the night sessions. We have some really great athletes with huge gymnastic potential. Even after getting hammered by 'JT' we were able to get some solid back bridging, which is insanely difficult. Beth has some great ideas on where we'll go and progressions to get us there, allowing us to become better gymnasts. Thanks again Beth!
This session is named in honor of PO1 Jeff Taylor, killed in Afghanistan, June 2005
Friday is another well deserved rest day. Use your time wisely and make the right choices. Thanks for another great day of training and conditioning at CFSF.
http://www.mobilitywod.blogspot.com/
Take every opportunity you're given to be the best, do the best, and help others to be better.
CFSF
Friday, April 8, 2011
Thursday, April 7, 2011
Paleo Pancake
1 banana
1 egg
Almond flour
1 scoop whey protein
Cinamon
Vanilla extract
Olive oil
Berries of choice in batter, or on top after cooking. Coconut shreds work too.
Mash the banana and add the egg. Add a dash of olive oil, a dash of vanilla, and cinamon to taste. Next add the protein powder. Last, add the almond flour until you have a good consistency. This takes practice, and measurements can vary.
Pour into a non-stick pan with a light coat of olive oil so it won't stick. From here, treat them just like pancakes. They can be topped with peanut butter, honey, or fruit when they're cooked.
Big THANKS! to Cole Henn, from CrossFit Lincoln, Nebraska for the recipe.
1 egg
Almond flour
1 scoop whey protein
Cinamon
Vanilla extract
Olive oil
Berries of choice in batter, or on top after cooking. Coconut shreds work too.
Mash the banana and add the egg. Add a dash of olive oil, a dash of vanilla, and cinamon to taste. Next add the protein powder. Last, add the almond flour until you have a good consistency. This takes practice, and measurements can vary.
Pour into a non-stick pan with a light coat of olive oil so it won't stick. From here, treat them just like pancakes. They can be topped with peanut butter, honey, or fruit when they're cooked.
Big THANKS! to Cole Henn, from CrossFit Lincoln, Nebraska for the recipe.
Wednesday, April 6 'C+J'
The Clean, like the Snatch, is a thing of beauty. When it's clicking, you feel it. You feel the efficiency of what you're doing. When it's not clicking, it can get ugly. Fall back to the cues we've talked about, adjust the load. Relax and let it flow...
5:00 ARAP 165 pound Clean & Jerk
Eric- 135 20/40
Scott- 115 21/41
Bart- 95 25/50
Chris- 95 32/64
DT- 95 22/44
Tammy- 65 22/44
Lisa P- 45 30/60
Dan- 125 13/26
John- Rx 16/32
Casey- Rx 10/20
Brandi- 65 12/24
Holley- 45 15/30
Brad- 95 22/44
Beth- 45 18/36
LaRunda- 35 32/64
T- 125 15/30
Great session everyone. The prescription for this session was 165 pounds for guys, and 110 pounds for ladies. That is monster weight. We had two guys roll at prescription- great job John and Casey. The prescription is a suggestion, not mandatory. Remember that CrossFit is all about intensity. Lighter loads allow for much higher intensity. They also allow you to adjust as you go, allowing you to do more with less rest.
The Clean always includes a squat unless otherwise stated. That squat changes the whole picture. Power cleans feel easier, but getting under the bar and receiving it in a full squat allows for heavier loads. We do want heavy, as heavy as form allows.
We are getting some great gymnastics instruction from Beth D. THANKS!!! We are really fortunate that she is here. Her cues and drills, and fuel are awesome. She has jumped right into the pool and we just love her. The rest is on us. We need to work on "The Position". What is "The Position?" Hollow. Hollow and stable. Global tightness.
Thanks for another great day of training and conditioning at CFSF. 'JT' is next and we're gonna need serious fuel to get this one in the book.
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
5:00 ARAP 165 pound Clean & Jerk
Eric- 135 20/40
Scott- 115 21/41
Bart- 95 25/50
Chris- 95 32/64
DT- 95 22/44
Tammy- 65 22/44
Lisa P- 45 30/60
Dan- 125 13/26
John- Rx 16/32
Casey- Rx 10/20
Brandi- 65 12/24
Holley- 45 15/30
Brad- 95 22/44
Beth- 45 18/36
LaRunda- 35 32/64
T- 125 15/30
Great session everyone. The prescription for this session was 165 pounds for guys, and 110 pounds for ladies. That is monster weight. We had two guys roll at prescription- great job John and Casey. The prescription is a suggestion, not mandatory. Remember that CrossFit is all about intensity. Lighter loads allow for much higher intensity. They also allow you to adjust as you go, allowing you to do more with less rest.
The Clean always includes a squat unless otherwise stated. That squat changes the whole picture. Power cleans feel easier, but getting under the bar and receiving it in a full squat allows for heavier loads. We do want heavy, as heavy as form allows.
We are getting some great gymnastics instruction from Beth D. THANKS!!! We are really fortunate that she is here. Her cues and drills, and fuel are awesome. She has jumped right into the pool and we just love her. The rest is on us. We need to work on "The Position". What is "The Position?" Hollow. Hollow and stable. Global tightness.
Thanks for another great day of training and conditioning at CFSF. 'JT' is next and we're gonna need serious fuel to get this one in the book.
http://www.mobilitywod.blogspot.com/
Better than yesterday.
CFSF
Wednesday, April 6, 2011
Tuesday, April 5 'Michael'
'Michael' is like an old friend that you only see once and a while. Things start off well, but before too long you remember why you're a little glad that you don't see each other too much. It has been a long time since we saw 'Michael', and some forget that he is a hero. Just as tough as any other hero workouts.
'Michael'
3 rounds:
800m run
50 back extensions
50 sit-ups
Scott- 27:47
Tammy- 30:53
Eric- 24:38
*Alice Ann- 23:40 *3 rounds:
DT- 35:55 400m run
**Chris- 14:23 15 good mornings
**Tonya- 15:03 15 K2E
John- 23:42
**Holley- 18:11 **'Mike'
Casey- 24:32 3 rounds:
Dan- 22:08 400m run
*Emilee- 21:57 25 back extensions
Beth- 23:42 25 sit-ups
*Teresa- 16:23
Bart- 23:23
Great session everyone. Great weather for running, and some really nice runs. Why does everyone want to do the sit-ups after the run instead of the back extension? The first dance with 'Michael' always gets scaled to 'Mike', which is just as difficult, just not as long. This session is a core killer that shows up to kick ass and chew bubblegum, and we never have bubblegum...
If you find your posterior chain talking back like a petulant child, listen. Take care of your business. It takes very little time or effort, just motivation to feel and perform better. The wolf of good fortune has had pups in our box. We have a gymnastics instructor rolling with us who will be giving us awesome instruction on some basic gymnastics moves. Beth is from Michigan, and she is an experienced CrossFitter that just happens to love 'Fran'... She is going to bring super strong fuel and her gymnastics experience can help our skills base exponentially. We are beyond thankful for her arrival at CFSF.
This session is named in honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanisan in 2005, and it is an honor to roll in his name. He and the many others that have made the ultimate sacrifice deserve not only our respect, but our gratitude as well.
This was a good day at CFSF. Thanks for that. Thanks for the wicked strong efforts, thanks for making it fun too. Rest, stretch, and eat your Wheaties. You'll need them. OK, I understand that Wheaties are NOT paleo, so don't actually eat any- just train like you did....
Faster, higher, stronger
CFSF
'Michael'
3 rounds:
800m run
50 back extensions
50 sit-ups
Scott- 27:47
Tammy- 30:53
Eric- 24:38
*Alice Ann- 23:40 *3 rounds:
DT- 35:55 400m run
**Chris- 14:23 15 good mornings
**Tonya- 15:03 15 K2E
John- 23:42
**Holley- 18:11 **'Mike'
Casey- 24:32 3 rounds:
Dan- 22:08 400m run
*Emilee- 21:57 25 back extensions
Beth- 23:42 25 sit-ups
*Teresa- 16:23
Bart- 23:23
Great session everyone. Great weather for running, and some really nice runs. Why does everyone want to do the sit-ups after the run instead of the back extension? The first dance with 'Michael' always gets scaled to 'Mike', which is just as difficult, just not as long. This session is a core killer that shows up to kick ass and chew bubblegum, and we never have bubblegum...
If you find your posterior chain talking back like a petulant child, listen. Take care of your business. It takes very little time or effort, just motivation to feel and perform better. The wolf of good fortune has had pups in our box. We have a gymnastics instructor rolling with us who will be giving us awesome instruction on some basic gymnastics moves. Beth is from Michigan, and she is an experienced CrossFitter that just happens to love 'Fran'... She is going to bring super strong fuel and her gymnastics experience can help our skills base exponentially. We are beyond thankful for her arrival at CFSF.
This session is named in honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanisan in 2005, and it is an honor to roll in his name. He and the many others that have made the ultimate sacrifice deserve not only our respect, but our gratitude as well.
This was a good day at CFSF. Thanks for that. Thanks for the wicked strong efforts, thanks for making it fun too. Rest, stretch, and eat your Wheaties. You'll need them. OK, I understand that Wheaties are NOT paleo, so don't actually eat any- just train like you did....
Faster, higher, stronger
CFSF
Monday, April 4, 2011
Sunday, April 4 'Diane'
This was another beautiful day at CFSF, and another beautiful session. 'Diane' is a CFSF fav, however, last weeks deads took a serious toll on a few of our players, so seeing more deads was not a welcomed sight for them. Oh well. Sorry.
'Diane'
21, 15, 9 reps:
225 pound deadlift
Handstand push-ups
Dan- 185 8:12
Bart- 135 5:55
DT- 135 7:32
LaRunda- 95 7:35
Sharon- 95 9:05
Kat- 85 6:25
Brandi- 125 9:46
Teresa- 95 7:15
Really sweet session guys. Good load Brandi. You are strong! Again, really good form guys. Everyone is locked on and displaying what needs to be displayed when deadlifting. The deadlift is one of the most functional movements that packs a really serious punch. Add long levers, and we're talking ouch!
Great handstands. Everyone is able to get inverted, and stay there. Gotta be able to do that before any push-ups take place...
Monday is a rest day, not a day off. Take the challenge, let us know how it went.
http://www.mobilitywod.blogspot.com/
Hit the mobility blog and find a fix for what ails ya.
It pays to be a winner.
CFSF
'Diane'
21, 15, 9 reps:
225 pound deadlift
Handstand push-ups
Dan- 185 8:12
Bart- 135 5:55
DT- 135 7:32
LaRunda- 95 7:35
Sharon- 95 9:05
Kat- 85 6:25
Brandi- 125 9:46
Teresa- 95 7:15
Really sweet session guys. Good load Brandi. You are strong! Again, really good form guys. Everyone is locked on and displaying what needs to be displayed when deadlifting. The deadlift is one of the most functional movements that packs a really serious punch. Add long levers, and we're talking ouch!
Great handstands. Everyone is able to get inverted, and stay there. Gotta be able to do that before any push-ups take place...
Monday is a rest day, not a day off. Take the challenge, let us know how it went.
http://www.mobilitywod.blogspot.com/
Hit the mobility blog and find a fix for what ails ya.
It pays to be a winner.
CFSF
Saturday, April 2 'Run/back squat'
What a great day to be at CFSF. We had really nice running weather, and a great breeze keeping us cool.
5 rounds:
400m run
Back squat, 5 reps
Tonya- 75 14:48
Brad- 135 16:23
Brandi- 95 18:35
LaRunda- 95 19:30
DT- 115 18:56
Kat- 29:58
Shar- 75 26:10
Nice session everyone. Solid back squats. We had a few thing we were really working on, and we hit them. Good job on hitting the points... no muted hips, good back extension, lots of solid, locked on cores. Good. Good.
Sunday 12:30
http://www.mobilitywod.blogspot.com/
Thanks for all the terrific efforts, and fun.
CFSF
5 rounds:
400m run
Back squat, 5 reps
Tonya- 75 14:48
Brad- 135 16:23
Brandi- 95 18:35
LaRunda- 95 19:30
DT- 115 18:56
Kat- 29:58
Shar- 75 26:10
Nice session everyone. Solid back squats. We had a few thing we were really working on, and we hit them. Good job on hitting the points... no muted hips, good back extension, lots of solid, locked on cores. Good. Good.
 |
| Solid squats Brandi |
Sunday 12:30
http://www.mobilitywod.blogspot.com/
Thanks for all the terrific efforts, and fun.
CFSF
Friday, April 1 '30 muscle-ups'
Okay, it is April Fool's Day, but 30 muscle-ups? This is one of those sessions that can bring apprehension with it. I thought about this monster all day. This session can also be a problem. The sub is worse than the muscle-up, so as usual, we had options.
30 muscle-ups
Bart- unknown, he just kept going.....
John- 20 mu's/10 subbed 16:30
Dan- 120/120 sub 18:41
T- Rx 15:30
Helen
3 rounds:
400m run
21 KB swings
12 pull-ups
Chris- 35 15:50
Tonya- 30 13:15
Eric- Rx 12:13
m203
7 rounds:
1:00 minute jump rope
1:00 ball slam
Holley
Sharon
Brandi
#4
5 rounds:
500m row
35 abmat sit-ups
Brad- 24:25
21, 15, 9 reps:
Deadlift
Overhead squat
Tammy- 135/45 7:38
Great sessions guys. Options are good. We don't always get good options, sometimes the only other option isn't an option at all... The muscle-up can be intimidating. Not with training and practice. The guys that have gotten some ring time are getting muscle-ups. Hooyah Bart! No ring time, no muscle-up. Everyone at CFSF can train for, and get the muscle-up.
Good job John F. Your torn hands are the only thing that stopped you from getting all 30. Show me your hands... Tough, callused, hands and skinned shins are a part of CrossFit. Skinned shins are hot too.
Saturday 0900
http://www.mobilitywod.blogspot.com/
CFSF
30 muscle-ups
Bart- unknown, he just kept going.....
John- 20 mu's/10 subbed 16:30
Dan- 120/120 sub 18:41
T- Rx 15:30
Helen
3 rounds:
400m run
21 KB swings
12 pull-ups
Chris- 35 15:50
Tonya- 30 13:15
Eric- Rx 12:13
m203
7 rounds:
1:00 minute jump rope
1:00 ball slam
Holley
Sharon
Brandi
 |
| m203 |
#4
5 rounds:
500m row
35 abmat sit-ups
Brad- 24:25
21, 15, 9 reps:
Deadlift
Overhead squat
Tammy- 135/45 7:38
Great sessions guys. Options are good. We don't always get good options, sometimes the only other option isn't an option at all... The muscle-up can be intimidating. Not with training and practice. The guys that have gotten some ring time are getting muscle-ups. Hooyah Bart! No ring time, no muscle-up. Everyone at CFSF can train for, and get the muscle-up.
Good job John F. Your torn hands are the only thing that stopped you from getting all 30. Show me your hands... Tough, callused, hands and skinned shins are a part of CrossFit. Skinned shins are hot too.
 |
| Badges of honor |
Saturday 0900
http://www.mobilitywod.blogspot.com/
CFSF
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