We have seen these exercises in various combinations in the past and it has always been a blast. Today was no different.
10 rounds:
135 pound deadlift, 15 reps
15 push-ups
Brad- Rx 15:57
Sharon- 95 14:27
Cliff- Rx 19:50
Heather- 100 21:24
Andrew- 135/100 21:45
Tammy- Rx 25:28
Lynde- Rx 24:44
John- Rx 17:09
Richard- Rx 17:58
T- Rx 14:53
Great session everyone. Good job at prescription Tammy, and Lynde. You two are ready to help any of us up and over obstacles during the Tough Mudder, and we're going to need it!
Ten rounds can stretch out. Fatigue sets in, form begins to degrade. Our ability to recognize this and adjust is key. Don't sacrifice form for intensity.
http://www.mobilitywod.blogspot.com/
Form, consistency, intensity. A recipe for success.
CFSF
Monday, January 9, 2012
120106 'Kelly'
'Kelly' is to us as a wrecking ball is to a dilapidated building. Round by round, bit by bit, we are weakened until we begin to crumble. Thanks for another beautiful workout CFHQ.
'Kelly'
5 rounds:
400 meter run
30 box jumps, 24" box
30 wall ball shots, 20/16
Sam- Rx 30:00
Patricia- 24"/14# 24:24
Jolie- (3) 20"/14# 20:00
Sharon- (3) 20"/16# 28:40
Richard- Rx 33:33
Andrew- 20"/20# 34:53
Brad- (3) 20"/20# 21:38
Lynde- 20"/16# 34:23
Casey- 32"/20# 43:36
John- Rx 34:20
Great job everyone. Great jumps Casey, and super fast finish Patricia! We get two for one when we see 'Kelly', the WBS by themselves are difficult. Add running, and jumping and our cardiorespiratory systems are really struggling to get oxygen rich blood delivered where our body needs it. A gasser of the first order.
http://www.mobilitywod.blogspot.com/
Hit the blog and find a fix. Easy stuff that works, and feels GREAT! Thanks for all the terrific efforts. Thanks for another great day at CFSF.
CFSF
'Kelly'
5 rounds:
400 meter run
30 box jumps, 24" box
30 wall ball shots, 20/16
Sam- Rx 30:00
Patricia- 24"/14# 24:24
Jolie- (3) 20"/14# 20:00
Sharon- (3) 20"/16# 28:40
Richard- Rx 33:33
Andrew- 20"/20# 34:53
Brad- (3) 20"/20# 21:38
Lynde- 20"/16# 34:23
Casey- 32"/20# 43:36
John- Rx 34:20
Great job everyone. Great jumps Casey, and super fast finish Patricia! We get two for one when we see 'Kelly', the WBS by themselves are difficult. Add running, and jumping and our cardiorespiratory systems are really struggling to get oxygen rich blood delivered where our body needs it. A gasser of the first order.
http://www.mobilitywod.blogspot.com/
Hit the blog and find a fix. Easy stuff that works, and feels GREAT! Thanks for all the terrific efforts. Thanks for another great day at CFSF.
CFSF
Thursday, January 5, 2012
120104
'Cindy' is one of few all time CFSF favorites. We see her infrequently, so when she pops up it's always a welcomed sight. Her sister 'Mary' is a bit tougher. She'll kick your ass.
'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats
Eric- 16 + 5 push-ups
Alice Anne- 12
Tammy- 12
Emilee- 10
Sam- 12
Richard- 11 + 5 pull-ups
Andrew- 11 + 5 pull-ups
Brad- 14 + 5 pull-ups
Lynde- 16 + 5 pull-ups
Sharon- 15
T- 18
'Mary'
20:00 AMRAP
5 handstand push-ups
10 pistols
15 pull-ups
Patricia- 9 + 2 HSPU
Great session everyone! Great job Patricia taking on the meaner of the two sisters. Don't get me wrong, 'Cindy' packs a punch, just not quite as hard a punch as 'Mary'. We haven't seen 'Cindy' in a while, outside of doing a few rounds for warm-ups, but it was great to get her as the workout.
Thursday is a rest day, not an off day. Tough Mudders get the run. Be sure to stretch that PC well too. Everyone else hit the mobility blog and find a few fun things to do. *hint... ANYTHING will help. Take the time.
http://www.mobilitywod.blogspot.com/
Thanks for the terrific efforts and good times. Friday is next.
One is none. Two is one. Be ready.
CFSF
'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats
Eric- 16 + 5 push-ups
Alice Anne- 12
Tammy- 12
Emilee- 10
Sam- 12
Richard- 11 + 5 pull-ups
Andrew- 11 + 5 pull-ups
Brad- 14 + 5 pull-ups
Lynde- 16 + 5 pull-ups
Sharon- 15
T- 18
'Mary'
20:00 AMRAP
5 handstand push-ups
10 pistols
15 pull-ups
Patricia- 9 + 2 HSPU
Great session everyone! Great job Patricia taking on the meaner of the two sisters. Don't get me wrong, 'Cindy' packs a punch, just not quite as hard a punch as 'Mary'. We haven't seen 'Cindy' in a while, outside of doing a few rounds for warm-ups, but it was great to get her as the workout.
Thursday is a rest day, not an off day. Tough Mudders get the run. Be sure to stretch that PC well too. Everyone else hit the mobility blog and find a few fun things to do. *hint... ANYTHING will help. Take the time.
http://www.mobilitywod.blogspot.com/
Thanks for the terrific efforts and good times. Friday is next.
One is none. Two is one. Be ready.
CFSF
Wednesday, January 4, 2012
120103
The overhead squat relies on strength, flexibility, and coordination. Any deficits will be indiscriminately exposed and punished. It's a CrossFit favorite... We also had a couple of masochists request a re-run with Fran. Toyota.
Overhead squat 3-3-3-3-3
Brad- 115
Richard- 155
Sharon- 56.5
Cliff- 225
Patricia- 80
Lynde- 95
Tammy- 70
Judd- 115
T- 135
Fran
21, 15, 9 reps:
95 pound Thruster
Pull-ups
Eric- Rx 7:38
Alice Anne- 35 7:49
Great job everyone. It was great to be back in CFSF after a long holiday break, and great to see everyone again. The good news is that the air conditioner finally came in and we are enjoying some nice cool temperatures that will be welcomed in the summer. Dress in layers, and always have something dry to put on when you finish the wod.
Welcome to CFSF Patricia, and welcome back Jolie. We are glad you're rolling with us. MONSTER lift Cliff. You are the IceBeast and you thrive in cold weather. We have one last day left in this cycle and it's a good one. A date with an old girlfriend. Be ready.
http://www.mobilitywod.blogspot.com/
IF it's been a while, get going again. A little bit EVERY day. Thanks for the great fuel and wicked strong efforts today.
If not now, when? If not me, who?
Now is YOUR time.
CFSF
Overhead squat 3-3-3-3-3
Brad- 115
Richard- 155
Sharon- 56.5
Cliff- 225
Patricia- 80
Lynde- 95
Tammy- 70
Judd- 115
T- 135
Fran
21, 15, 9 reps:
95 pound Thruster
Pull-ups
Eric- Rx 7:38
Alice Anne- 35 7:49
Great job everyone. It was great to be back in CFSF after a long holiday break, and great to see everyone again. The good news is that the air conditioner finally came in and we are enjoying some nice cool temperatures that will be welcomed in the summer. Dress in layers, and always have something dry to put on when you finish the wod.
Welcome to CFSF Patricia, and welcome back Jolie. We are glad you're rolling with us. MONSTER lift Cliff. You are the IceBeast and you thrive in cold weather. We have one last day left in this cycle and it's a good one. A date with an old girlfriend. Be ready.
http://www.mobilitywod.blogspot.com/
IF it's been a while, get going again. A little bit EVERY day. Thanks for the great fuel and wicked strong efforts today.
If not now, when? If not me, who?
Now is YOUR time.
CFSF
Tuesday, January 3, 2012
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