Monday, June 6, 2011
Sunday, June 5 'CFG 5'
These sessions are always fresh and well conceived. They come with a guarantee. Want to know what the guarantee is? WFYU is what. True story.
CFG 5
Row 20 calories
30 burpee's
40 dumbbell ground to overhead, 45 pounds
50 toes to bar
100 foot overhead walking lunges, 45 pound plate
150 foot sprint
Brad- 25/45 26:08
Brandi- 20/25 26:30
Holley- 15/10 26:48
John- 40/45 18:41
Tammy- 20/25 19:41
Teresa- 20/15 19:35
T- 30 /0 20:30
These CrossFit Games sessions are a blast, that's always guaranteed. This one was no different. We had a few people get this one sans clock, good job guys. At any scale, this was a monster. Just how heavy did your legs feel as you began that 150 foot sprint?
Remember that this Friday we will have a lunchtime gymnastics clinic so that the lunch crew can keep up with the night crew's gymnastics prowess. This is good stuff, don't miss your opportunity to get some great instructions and ideas on advancing your gymnastic skills from Jedi Warrior Beth D.
Thanks for another great day of training and conditioning at CFSF.
Be someone special.
CFSF
CFG 5
Row 20 calories
30 burpee's
40 dumbbell ground to overhead, 45 pounds
50 toes to bar
100 foot overhead walking lunges, 45 pound plate
150 foot sprint
Brad- 25/45 26:08
Brandi- 20/25 26:30
Holley- 15/10 26:48
John- 40/45 18:41
Tammy- 20/25 19:41
Teresa- 20/15 19:35
T- 30 /0 20:30
These CrossFit Games sessions are a blast, that's always guaranteed. This one was no different. We had a few people get this one sans clock, good job guys. At any scale, this was a monster. Just how heavy did your legs feel as you began that 150 foot sprint?
Remember that this Friday we will have a lunchtime gymnastics clinic so that the lunch crew can keep up with the night crew's gymnastics prowess. This is good stuff, don't miss your opportunity to get some great instructions and ideas on advancing your gymnastic skills from Jedi Warrior Beth D.
Thanks for another great day of training and conditioning at CFSF.
Be someone special.
CFSF
Saturday, June 4 '100'
Heavy volume, heavy intensity. Today we were the nail. What a gasser.
100 pull-ups
100 kettlebell swings, 53 pounds
100 double-unders
100 overhead squats, 95 pounds
Sharon- (50) 22:45
Holley- (50) 30/65 FS 40:06
Brandi- 35/35 52:21
Tammy- 35/35 48:49
Brad- 35/45 38:56
Shane- 53/65 44:20
Brent- 53/65 44:27
Todd- 53/65 44:58
T- 53/65 46:02
Great job guys. This was a seriously long, but fun session. Thinking about 100 reps can become overwhelming. Chipping away seems to take forever, and require lots of fuel. But as the session wears on, that extra gear is found and we keep going, stoking that engine that uses only good fuel to burn when necessary. It was necessary. Thanks for the fuel.
Hit the mobility blog for some sore spot recovery mobs. Pleasure your pillar, and take good care of it.
http://www.mobilitywod.blogspot.com/
Thanks for all the great efforts, and great fuel.
CFSF
100 pull-ups
100 kettlebell swings, 53 pounds
100 double-unders
100 overhead squats, 95 pounds
Sharon- (50) 22:45
Holley- (50) 30/65 FS 40:06
Brandi- 35/35 52:21
Tammy- 35/35 48:49
Brad- 35/45 38:56
Shane- 53/65 44:20
Brent- 53/65 44:27
Todd- 53/65 44:58
T- 53/65 46:02
Great job guys. This was a seriously long, but fun session. Thinking about 100 reps can become overwhelming. Chipping away seems to take forever, and require lots of fuel. But as the session wears on, that extra gear is found and we keep going, stoking that engine that uses only good fuel to burn when necessary. It was necessary. Thanks for the fuel.
Hit the mobility blog for some sore spot recovery mobs. Pleasure your pillar, and take good care of it.
http://www.mobilitywod.blogspot.com/
Thanks for all the great efforts, and great fuel.
CFSF
Friday, June 3, 2011
Thursday, June 2 'Moon'
'Moon' is a seriously heavy session. We had one guy get it done. Great job Eric. Most everyone else chose the 'Modular' option of 1:1 intervals.
'Moon'
7 rounds:
Dumbbell split snatch, 10 reps R arm
15 foot rope climb
Dumbbell split snatch, 10 reps L arm
15 foot rope climb
Eric- Rx 30:38
This session is named in honor of U.S. Army Specialist Christopher Moon who died on July 13, 2010 from injuries received during an IED attack in Arghandab, Afghanistan.
Super good session Eric. Good snatching. How's that grip? Come back yet? It will.
For everyone else that chose the intervals, we got a solid thirty minutes of good work that kept us moving.
Thursday closes out the anniversary week options. We are back on the schedule Saturday, from then on the other option is not an option. Thanks for a fun week.
Friday is a rest day, not an off day. Get the bonus. If you are doing The Barbarian, get the run/walk also. Take care of that PC and give it some attention too. Let's come back Saturday fully recovered and ready to roll.
http://www.mobilitywod.blogspot.com/
We are going to have a gymnastics clinic for the lunch crew Friday, June 10. Jedi Knight Beth D will be showing us some great progressions and exercises to begin developing some solid gymnastic skills. Don't miss this opportunity to get started on a super fun aspect of CrossFit that many of us are missing out on.
Thanks for all the great efforts this week. Thanks for making CFSF the coolest place to be.
Training movements, not muscles.
CFSF
'Moon'
7 rounds:
Dumbbell split snatch, 10 reps R arm
15 foot rope climb
Dumbbell split snatch, 10 reps L arm
15 foot rope climb
Eric- Rx 30:38
This session is named in honor of U.S. Army Specialist Christopher Moon who died on July 13, 2010 from injuries received during an IED attack in Arghandab, Afghanistan.
Super good session Eric. Good snatching. How's that grip? Come back yet? It will.
For everyone else that chose the intervals, we got a solid thirty minutes of good work that kept us moving.
Thursday closes out the anniversary week options. We are back on the schedule Saturday, from then on the other option is not an option. Thanks for a fun week.
Friday is a rest day, not an off day. Get the bonus. If you are doing The Barbarian, get the run/walk also. Take care of that PC and give it some attention too. Let's come back Saturday fully recovered and ready to roll.
http://www.mobilitywod.blogspot.com/
We are going to have a gymnastics clinic for the lunch crew Friday, June 10. Jedi Knight Beth D will be showing us some great progressions and exercises to begin developing some solid gymnastic skills. Don't miss this opportunity to get started on a super fun aspect of CrossFit that many of us are missing out on.
Thanks for all the great efforts this week. Thanks for making CFSF the coolest place to be.
Training movements, not muscles.
CFSF
Thursday, June 2, 2011
Wednesday, June 1 'Power clean'
Power cleans, as other O-lifts, require full on hip activation. Opening the hips up fully, being patient for triple extension before retreating under the bar is a must for heavier lifts. We had a few people go with the CFHQ strength session, and a few people that went with the Hopper and 'Interval Generator'.
The Hopper, and 'Interval Generator' are super cool ways to guarantee unknown variables. Everything is up to chance, and the roll of a the dice.
There were some great cleans, and a PR. Super strong lift Teresa- a 115 pound PR, and then a fun little round of WBS. Brent, and Shane got some heavy weight moving, and even after three rounds of brutal intervals including snatch, and Thrusters, Eric got some cleaning in. Beth D- good cleans. Great job you guys.
The afternoon session saw some harsh intervals, 1:00 minute of work, :10 seconds of rest for 12 intervals is one that stands out. The night sessions were no better. One fun round consisted of 1:00 minute of work, followed by :05 seconds rest for 8 intervals, add 75 pound Thrusters in the mix and its an ultra gasser... After four rounds of dice throwing fun we were done. Cooked. We have added two more people to the "DO NOT THROW" list- Carly Williams, and LaRunda. Now there are four on that list, Madman, and Tadpole included.
Burly People, and LP cruised in and got the CF Mom session. Always great to see those three. Just think, the little guy is getting an endorphin high just like his Mom. Cool.
We hope you have enjoyed anniversary week so far. Options are great, and Thursday will be the last day for the option. Bring plenty of water and a towel, as we have August weather in June.
Thanks for the great efforts, thanks for the good times. This week has stirred discussion about Ladies Week, and Heroes Week. Maybe we'll see them again. Standby.
http://www.mobilitywod.blogspot.com/
Sore bits and pieces? Hit the mobility blog. Find the cure.
CFSF
The Hopper, and 'Interval Generator' are super cool ways to guarantee unknown variables. Everything is up to chance, and the roll of a the dice.
There were some great cleans, and a PR. Super strong lift Teresa- a 115 pound PR, and then a fun little round of WBS. Brent, and Shane got some heavy weight moving, and even after three rounds of brutal intervals including snatch, and Thrusters, Eric got some cleaning in. Beth D- good cleans. Great job you guys.
The afternoon session saw some harsh intervals, 1:00 minute of work, :10 seconds of rest for 12 intervals is one that stands out. The night sessions were no better. One fun round consisted of 1:00 minute of work, followed by :05 seconds rest for 8 intervals, add 75 pound Thrusters in the mix and its an ultra gasser... After four rounds of dice throwing fun we were done. Cooked. We have added two more people to the "DO NOT THROW" list- Carly Williams, and LaRunda. Now there are four on that list, Madman, and Tadpole included.
Burly People, and LP cruised in and got the CF Mom session. Always great to see those three. Just think, the little guy is getting an endorphin high just like his Mom. Cool.
We hope you have enjoyed anniversary week so far. Options are great, and Thursday will be the last day for the option. Bring plenty of water and a towel, as we have August weather in June.
Thanks for the great efforts, thanks for the good times. This week has stirred discussion about Ladies Week, and Heroes Week. Maybe we'll see them again. Standby.
http://www.mobilitywod.blogspot.com/
Sore bits and pieces? Hit the mobility blog. Find the cure.
CFSF
Wednesday, June 1, 2011
Tuesday, May 31 'Pull-up/burpee'
Apologies for the SNAFU at lunch today. Definitely missed being there. This was a long, grinding session that brutalized the upper body. We had two monster killers that went with the CFHQ session. Great job ladies!
50 pull-ups
10 burpee's
40 pull-ups
20 burpee's
30 pull-ups
30 burpee's
20 pull-ups
40 burpee's
10 pull-ups
50 burpee's
Beth- 36:56
Brandi- 37:43
-Anniversary option-
'Frogger'
Broad jump, 200 feet, counting jumps.
Lunges x1
Pull-ups x2
Push-ups x3
Sit-ups x4
Holley- 36 39:46
John- 24 14:10
Dan- 31 17:30
T- 28 16:56
Sorry that the lunch crew missed out on this session. Whichever you chose, we hope you liked it. I have to admit that the choice between burpee's, and no burpee's is an easy one to make. Maybe we need more. What do you think?
Super good session guys. Beth and Brandi- way to tough it out. Holley, you too. Hangin' tough, getting stronger. Outstanding. Dan, John, good job. John has by far, the most powerful and interesting broad jumps we've seen to date. Between that and the gymnastics skills he's developing, it's obvious that he also has the circus monkey gene. Great job John. Great instruction Jedi Knight Beth D.
We will have options Wednesday.
http://www.mobilitywod.blogspot.com/
Thanks for the terrific efforts, the really good fuel. We all need and use it. Take some time and work on what needs work. Pre-hab, mobility, or just some nice long stretching of your posterior chain. Whatever feels good, or whatever doesn't feel so good but you know you like it.... Get it done.
Citius, altius, fortius.
CFSF
50 pull-ups
10 burpee's
40 pull-ups
20 burpee's
30 pull-ups
30 burpee's
20 pull-ups
40 burpee's
10 pull-ups
50 burpee's
Beth- 36:56
Brandi- 37:43
-Anniversary option-
'Frogger'
Broad jump, 200 feet, counting jumps.
Lunges x1
Pull-ups x2
Push-ups x3
Sit-ups x4
Holley- 36 39:46
John- 24 14:10
Dan- 31 17:30
T- 28 16:56
Sorry that the lunch crew missed out on this session. Whichever you chose, we hope you liked it. I have to admit that the choice between burpee's, and no burpee's is an easy one to make. Maybe we need more. What do you think?
Super good session guys. Beth and Brandi- way to tough it out. Holley, you too. Hangin' tough, getting stronger. Outstanding. Dan, John, good job. John has by far, the most powerful and interesting broad jumps we've seen to date. Between that and the gymnastics skills he's developing, it's obvious that he also has the circus monkey gene. Great job John. Great instruction Jedi Knight Beth D.
We will have options Wednesday.
http://www.mobilitywod.blogspot.com/
Thanks for the terrific efforts, the really good fuel. We all need and use it. Take some time and work on what needs work. Pre-hab, mobility, or just some nice long stretching of your posterior chain. Whatever feels good, or whatever doesn't feel so good but you know you like it.... Get it done.
Citius, altius, fortius.
CFSF
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