Grace, def. -noun. 1. Elegance, or beauty of form, manner, motion, or action. 2. A pleasing or attractive quality or endowment. 3. Favor or good will.
*CF def. Grace, -noun. 1. 30 Clean and Jerk. 2.With the squat?! 3. This woman will kick your ass.
155 pound Clean & Jerk, 30 reps
Eric- 115# 7:19
Richard- 95# 6:50
Lisa- 45# PC 5:51
Brad- 105# 6:18
Brandi- 45# 8:20
Sharon- 65# PC 4:37
Jimmy- Rx 11:51
Teresa- 75# 4:50
Cliff- 135# 8:17
T- 115# 6:22
There has been controversy regarding "full" Cleans, or Squat Cleans, and Power Cleans. Some coaches say a full Clean is simply a missed Power Clean. Other coaches arbitrarily add the squat unless the word 'Power' is in the workout prescription.
The inclusion of the squat with either the Clean, or the Snatch changes the exercise profoundly, increasing ROM, strength, and energy requirements. At CFSF when we Clean, or Snatch, we always add the squat unless otherwise specified. Today it paid off.
Olympic lifts for reps can get ugly. Remembering the cues we've talked about, resetting at the bottom, and staying focused are key. Good job guys. You all hit it again.
Great job puppies. From the Deadlift set-up, to getting some lifts, all looking good. The Deadlift is the first pull of the Clean, and one of CrossFit's staple exercises. Thanks for your hard work. Now you see why doing your homework pays off. Tight hams? Good luck getting into a good set-up... Homework makes everything at CFSF easier and more efficient.
http://www.mobilitywod.blogspot.com/
Thanks for another great day at CFSF. Thanks for all the terrific efforts and good fuel.
"In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance."
--Jackson Brown
Thursday, April 5, 2012
Wednesday, April 4, 2012
120403
It has been 14 months since this little gem popped up, but here it is. We have had a lot of overhead training since we first saw this workout, and things definitely seemed a lot better this time.
5 rounds:
45 pound overhead walking lunges, 50 feet
21 burpee's
Eric- Rx 17:07
Emilee- (4) 15# 16:34
Scott- 25# 18:32
Tammy- 15# 17:24
Lisa- (3) 13:44
Alice Anne- 15# 17:30
Lynde- Rx 16:40
Brad- Rx 18:48
Jimmy- Rx 14:53
Teresa- 35# 20:07
Carolyn- (3) 15# 9:30
Cody- (3) 25# 9:36
T- Rx 16:44
Great workout everyone. Super fast time Jimmy, and HOOF*CKINYAH Lynde, At prescription! You two were delivering serious fuel that everyone benefited from. THANKS!
There were a few targets today- We wanted to see those active shoulders, pits forward. We wanted good ankle/knee/hip alignment during the lunges. Good job on hitting those. The emphasis with the Burpee was to pull from the hip, not knees. Also good job on hitting that target as well.
Great job puppies. You guys are all doing great. We have three new puppies at CFSF, welcome George, Mary, and Alex. We hope you like the kool-aid. Everyone keep your eyes on them and keep helping them along. Just remember, crawl, walk, run. Or, form, consistency, intensity, (then get your ass kicked). In that order.
http://www.mobilitywod.blogspot.com/
Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong fuel, and good times.
Ready to lead, ready to follow.
CFSF
5 rounds:
45 pound overhead walking lunges, 50 feet
21 burpee's
Eric- Rx 17:07
Emilee- (4) 15# 16:34
Scott- 25# 18:32
Tammy- 15# 17:24
Lisa- (3) 13:44
Alice Anne- 15# 17:30
Lynde- Rx 16:40
Brad- Rx 18:48
Jimmy- Rx 14:53
Teresa- 35# 20:07
Carolyn- (3) 15# 9:30
Cody- (3) 25# 9:36
T- Rx 16:44
Great workout everyone. Super fast time Jimmy, and HOOF*CKINYAH Lynde, At prescription! You two were delivering serious fuel that everyone benefited from. THANKS!
There were a few targets today- We wanted to see those active shoulders, pits forward. We wanted good ankle/knee/hip alignment during the lunges. Good job on hitting those. The emphasis with the Burpee was to pull from the hip, not knees. Also good job on hitting that target as well.
Great job puppies. You guys are all doing great. We have three new puppies at CFSF, welcome George, Mary, and Alex. We hope you like the kool-aid. Everyone keep your eyes on them and keep helping them along. Just remember, crawl, walk, run. Or, form, consistency, intensity, (then get your ass kicked). In that order.
http://www.mobilitywod.blogspot.com/
Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong fuel, and good times.
Ready to lead, ready to follow.
CFSF
Tuesday, April 3, 2012
Monday, April 2, 2012
120401
CrossFit pulled an April Fool's Day on us. But it's no joke... A 25 yard underwater swim! We had a few great ideas for the sub involving breath holding, but it came down to either a 1RM for a few exercises, or a 5 round Wailter's Walk- squat combo, sans breath holding....
That's what I love about CrossFit. Triumph in the face of adversity, the need for creative thinking outside any traditional box anyone has seen before. Maybe this summer we can get this, or another session that involves swimming at one of the public pools. It looks like it would be a total blast. Could you imagine the looks we'd get?
Monday is a rest day. Take the rest! Do anything that feels good and helps you recover. We train hard. Reward your body by giving it what it needs... Solid rest and recovery. You know what to do. DO IT!
http://www.mobilitywod.blogspot.com/
Thanks for another great training cycle at CFSF.
Hard play, fun work.
CFSF
That's what I love about CrossFit. Triumph in the face of adversity, the need for creative thinking outside any traditional box anyone has seen before. Maybe this summer we can get this, or another session that involves swimming at one of the public pools. It looks like it would be a total blast. Could you imagine the looks we'd get?
Monday is a rest day. Take the rest! Do anything that feels good and helps you recover. We train hard. Reward your body by giving it what it needs... Solid rest and recovery. You know what to do. DO IT!
http://www.mobilitywod.blogspot.com/
Thanks for another great training cycle at CFSF.
Hard play, fun work.
CFSF
120331
The Thruster might just be one of the most taxing exercises we do. We are moving a load over a long distance, involving the entire body. Total gas.
Thruster 3-3-3-3-3-3-3
John- 175
Jimmy- 155
T- 155
Great job guys. Super strong John! Rest, ice, relax.
We had a few puppies practicing the deadlift set-up and getting some solid deads. Great job! Thanks for the hard work.
http://www.mobilitywod.blogspot.com/
Hit the mblog. Feel better.
http://www.ampleinsanity.com/
Altius, citius, fortius.
CFSF
Thruster 3-3-3-3-3-3-3
John- 175
Jimmy- 155
T- 155
Great job guys. Super strong John! Rest, ice, relax.
We had a few puppies practicing the deadlift set-up and getting some solid deads. Great job! Thanks for the hard work.
http://www.mobilitywod.blogspot.com/
Hit the mblog. Feel better.
http://www.ampleinsanity.com/
Altius, citius, fortius.
CFSF
120330
'Barbara' is another CFSF favorite. The last time we saw her was this summer, so it's been a while.
'Barbara'
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:00 minute rest between rounds
Tammy- 42:18
Emilee- (3) 28:58
Lisa- (3) 29:49
Alice Anne- (4) 30:30
Eric- 38:50
John- (3) 19:33
Holley- (3) 28:03
Lynde- 36:16
Cliff- 53:11
Brad- 38:23
Brandi- (2) 28:40
Jimmy- 31:57
Richard- 35:41
Candice- (3){1/2} 13:55
Casey- 42:25
Sharon- (2) 18:37
Carolyn- (3) 21:30
Cody- (3) 27:05
Todd- 45:44
T- 36:00
Way to hang tough power people. You got blasted today. Great job puppies, all good. Nice to see Brandi getting her sea legs back after a few months off. Really good job Tammy- over a 5:00 minute drop from last time.
Remember that these times reflect a 12:00 total rest time. 6:00 minutes for the 3 round scale. Take the three minutes between rounds. If you go all out unbroken, this is a 1:1 interval session. A three minute rest allows for higher intensity over all. That's what we want, not just a faster time to completion.
Some people took one, two, maybe two and a half minutes of the prescribed three minutes. If CrossFit wanted a one, or a two, or a two and a half minute rest that would be specified. As it is, the rest is three minutes. Take the three minutes.
http://www.mobilitywod.blogspot.com/
Great job today. Wicked good fuel. Thanks.
CFSF
'Barbara'
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:00 minute rest between rounds
Tammy- 42:18
Emilee- (3) 28:58
Lisa- (3) 29:49
Alice Anne- (4) 30:30
Eric- 38:50
John- (3) 19:33
Holley- (3) 28:03
Lynde- 36:16
Cliff- 53:11
Brad- 38:23
Brandi- (2) 28:40
Jimmy- 31:57
Richard- 35:41
Candice- (3){1/2} 13:55
Casey- 42:25
Sharon- (2) 18:37
Carolyn- (3) 21:30
Cody- (3) 27:05
Todd- 45:44
T- 36:00
Way to hang tough power people. You got blasted today. Great job puppies, all good. Nice to see Brandi getting her sea legs back after a few months off. Really good job Tammy- over a 5:00 minute drop from last time.
Remember that these times reflect a 12:00 total rest time. 6:00 minutes for the 3 round scale. Take the three minutes between rounds. If you go all out unbroken, this is a 1:1 interval session. A three minute rest allows for higher intensity over all. That's what we want, not just a faster time to completion.
Some people took one, two, maybe two and a half minutes of the prescribed three minutes. If CrossFit wanted a one, or a two, or a two and a half minute rest that would be specified. As it is, the rest is three minutes. Take the three minutes.
http://www.mobilitywod.blogspot.com/
Great job today. Wicked good fuel. Thanks.
CFSF
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