Saturday, October 8 'Cindy'

'Cindy' is like an old friend you're glad to see. Also glad to see leave!

'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Lynde- 13 + 10 squats
John- (Mary)  9
Todd- 15 + 5 squats
Richard- 13
Abby- 10
T- 17

Great job guys. Solid work, nice round totals. Good job nailing 'Mary' John. Great Pistols.

Use your off time wisely. Begin getting some off day runs in, preparing for the Mudder. 4 months to go.

http://www.mobilitywod.blogspot.com/

CFSF

Friday, October 7 'Tabata'

Of all the Tabata sessions we've seen, this one by far, is the most unique. We didn't score it, but most everyone was getting good Double Unders. Maybe not as consistently as they will in the future, but darn good none the less.

Get a rope and practice anytime you can. Embrace the suck.

http://www.mobilitywod.blogspot.com/

Thanks for all the great efforts and really good Double Unders today.

We did have one person get a little extra love, The Madman decided to tackle 'Karen'... 150 wall ball shots for time, and killed it in a blistering 9:02. That's why he's The Madman... Hooyah!

CFSF

Thursday, October 6 'Run/snatch'

Combining running and snatching is a metabolic monster. Even the good runners agree, snatching after a run is a gasser.

800 meter run
15 Hang snatch
800 meter run
15 mid-thigh snatch
800 meter run
15 snatch
                             1     2     3  
Eric- 27:40           75   75   75
Sam- 27:32          45   45   45
Amber- 30:20      45   45   45
Richard- 22:13     75   95   95
Heather- 20:07    45   45   45
Andrew-  20:30   65   65   65  (PP)
Lynde- 22:28      45   45   45 (row sub)
Beth- 19:32         45   35   45
John- 26:59         95   95   95
Casey- 25:52      95   95   95
Sharon- 30:33     35   35   35
Cliff- 28:30         75   85   45
T- 23:20             65   65   65

Super good session

Tuesday, October 4 'Snatch'

This session ended up as more of a skill session than a working session for many people, and that's fine. Practicing these movements requires patience, and consistency. There were a few cues we talked about hitting, and as usual, they were hit well.

Muscle snatch 1-1-1-1-1
Power snatch  3-3-3-3-3
Snatch 5-5-5-5-5
                          
                     MS     PS     S
Todd-           140    135    95
Sam-            115     125   65
Amber-         55       65    45
Beth-            60       65    50
Teresa-         60       70   70
Richard-       105    125   95
Lynde-         75       75    55
John-           165    165   135
Cliff-           145     165   185
Casey-        145     145   115

Monday, October 3 'HSPU/CTB/Lunges'

We used to moan about five round sessions. Not anymore. Five doesn't seem to be nearly as bad as the seven, or ten rounders...

Five rounds:

6 handstand push-ups
12 chest to bar pull-ups
24 walking lunges, 35 pound dumbbells

Eric- Rx  17:49
Alice Ann- 15  14:25
Todd- Rx  18:12
Tammy- 15  16:10
Amber- 8  17:22
Beth- 20  17:25
Sharon- 10  18:29
Lynde- 25  20:00
Casey- 35  21:00
Andrew- 25-10  19:30
Cliff- 20  23:20
Matt- 20  20:00
T- 35-15  17:30

Super good session everyone. Great job going as prescribed Eric and Todd. This was a glute destroyer of the first order, decimating the CFSF ranks, I being one. Forced to drop weight each round, many were crippled by the end.

When the handstand push-ups are the easy part of the session we are definitely the nail. That's why we do it- and why others can't. Can't is not in the CFSF vocabulary. As a matter of fact it's worth 3 burpee's. Others make excuses, we make the rounds.

http://www.mobilitywod.blogspot.com/

Hit the blog. A little bit every day. Thanks for the great efforts and fun times getting nailed at CFSF.

CFSF

Sunday, October 2 'Carse'

This session is another high volume grindy kinda thing. Two in a row...

'Carse'
21, 18, 15, 12, 9, 6, 3 reps of:
95 pound squat clean
Double unders
185 pound deadlift
Box jumps, 24" box

Teresa- 65/135  58:46
T- Rx  53:23
Todd- Rx  32:50
Heather- 75/95  33:20
Richard- Rx  38:12

Friday, September 30 'Joshie'

Joshie might just be one of the most difficult CrossFit sessions around. Lots of volume.

'Joshie'
Three rounds:
DB snatch R arm, 21 reps
21 L pull-ups
DB snatch L arm, 21 reps
21 L pull-ups

Casey- 35  47:30
Beth- 15  31:10

Great job guys. Toughing it out. The lunch crew took a different twist on 'Joshie' and did it Tabata style. There are always options. Use them when you need them.

http://www.mobilitywod.blogspot.com/

Hit the blog, find a fix.

Thanks for all the terrific efforts, and good times.

Do you have the minerals?
CFSF