120705

With the crawl, walk, run model CrossFit presents, mastery of the airsquat is required before any real attempts at overhead squatting take place. Lack of flexibility, strength, and the confidence to get under, and get low are all contributory factors. Great airsquats lead to good overhead squats.

Overhead squat  5-3-3-3-1-1-1-1-1
Kathryn- 65
Cliff- 170
James- 95
Brad- 125
Lynde- 125
Shar- 75
T- 140
Teresa- 100

Great squats everyone. If you were locking down the airsquat instead of going overhead, be patient and do your homework. Tight hams? Good luck keeping hips where they need to be while you're in the hole. Sticky shoulders? Maintaining an active overhead position will be even more difficult than it already is. Everything counts. A little bit every day, and hit the wall periodically. You have to work for it. Quality over quantity.

We had a bunch of new people and visitors drop by CFSF. Drink the kool-aid. Come back.

Thanks for another great day at CFSF.

Don't wish it was easier. Wish you were better.
CFSF

Gadsden Barbarian Challenge 2012

2012 USA Swimming Olympic Trials - Men's 200m breast stroke

120702

We've seen this before. We'll see it again, upside down. Maybe not. We'll know soon enough... Expect the unexpected. One of the really fun things about CrossFit.

70 burpee's
60 sit-ups
50 KB swings, 1.5 pood
40 pull-ups
30 HSPU

Emilee- 20  19:55
Lisa- 18  11:07
Lynde- 35  18:54
Shaun- Rx  21:15
Todd- Rx  20:16
Teresa- 35  20:35
Cliff- 35  19:57
Candice- (1/2) 20  9:44
Forrest- (1/2) 35  12:30
Ryan- (1/2) 35  12:50
Brad- Rx  22:41
Nicole- (1/2) 18  13:28
Casey- Rx  23:11
Shar- 30  22:36
T- Rx  18:39

Great workout everyone. This was a gasser of the first order, and consumed copious amounts of fuel from us. Did you get anything unbroken? Not impossible. DOable. That might be a chief design motivator for the 'chipper' style workout. To see just how many reps you can do unbroken...

Welcome to CFSF Ryan. Drink the kool-aid, and do your homework. Really good job Nicole, and Forrest. Thanks for your hard work and great fuel.

Tuesday is a rest day, and CFSF will be closed for the 4th of July. Thursday, July 5th is the next training day. Use this time to get in some extra mobility. Everything counts.

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

Thanks for another great day at CFSF. Thanks for all the great fuel and great efforts. If a bad day at CFSF were possible, it would still completely dominate a great day anywhere else. Thanks for that.

http://www.cindystable.com/

No bicep curls here dude.

I'm going to Wichita
CFSF

120701

What can be said of 'Nasty Girls'? They're fun, and they can kick your ass.

'Nasty Girls'
3 rounds:
50 airsquats
7 muscle-ups/*3:3 sub
135 pound hang power clean, 10 reps

Cliff- Rx  20:40
Shaun- 7 MU/* 135  18:01
Casey- 14 MU/* 135  27:20
Nicole- * 35  12:55
Teresa- * 70  19:57
T- Rx  18:30

Great job everybody, and GREAT MUSCLE UPS! If you don't have them yet, keep practicing.

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

Thanks for all the terrific efforts and great fuel. Thanks for another great day at CFSF.

A body in motion tends to stay in motion.
CFSF 

120630

Brenton might be one of the most deceivingly difficult sessions we've seen in a while. Bear crawling and broad jumping turns out to be super potent. We had a blast doing it. Good job showing up on the hottest day of the year, so far...

'Brenton'
5 rounds:
100 foot bear crawl
100 foot broad jumps/3 burpee's
 every 5 broad jumps

Lynde- 13:54
Todd- 14:15
Nicole- (3) 16:20
Forrest- (3) 17:33
T- 14:22

Great job everyone. Good workout Nicole and Forrest. You two are doing really well, getting used to the CFSF tempo. Lynde, Todd, outstanding.

This session is named in honor of Timothy Brenton, Field Training Officer, Seattle P.D.  Brenton was killed October 31, 2009 in a drive-by shooting.

Thanks for another great day at CFSF.

Better than yesterday.
CFSF