120713

This was another great CrossFit Games workout that only two people at CFSF got at prescription. We love having options, but great job Cliff, and Casey. Since this workout had been compared to 'Helen', she was Option 1. Just for fun, we threw in a Power snatch sub for the swing and called in 'Snellen' as Option 2.

CrossFit Games Track Triplet
Three rounds:
115 pound Split snatch, alternating legs, 8 reps
7 bar muscle-ups
400 meter run

Casey- Rx  30:09
Cliff- Rx  18:35

Kathryn subbed a Power snatch at 45 pounds, and did a ring muscle-up progression using the band in 15:45. Great progression, thanks for the new fun!

'Helen'
Three rounds:
400 meter run
21 KB swings, 53 pound KB
12 pull-ups

Richard- Rx  12:16
Tammy-  35  16:44
Holley- 30  15:16
Todd- Rx  11:07
Shaun- Rx  11:18
Matt- 35  14:55
Brandi- 35  17:28
Nicole- 20  19:02
Sharon- 35  20:02
Candice- 30  14:20
Lynde- 500m row sub/35  14:59

'Snellen'
Three rounds
400 meter run
21 Power snatches
12 pull-ups

Scott- 65  20:37
T- 75  19:18

Great workouts everyone. Rigid flexibility, CFSF style. Great job again Casey, Cliff, and great sub Kathryn.

There were several other people that rolled off the clock: Nanook, Ryan, Matt- Good job. Chris- welcome to CFSF. Drink the kool aid and come back.

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

Thanks for another great day at CFSF.

Ready to lead, ready to follow.
CFSF

120712

The Games workouts are here. We look forward to this like a child waiting eagerly for the arrival of Christmas.

2012 Reebok CrossFit Games Clean Ladder
Perform one Clean every :30 seconds. Max deadlifts upon failure. Starting and failure loads were recorded.
              
                     Start     Fail     Deads
Scott-            135      225      10
Shaun-           135      245      15
*Emilee-         75       105      10
Tammy-          75       115      25
*Kathryn-       75       115      20
Richard-         135      215     16
Todd-            135      215     22
Matt-             135      205      16
Ryan-             135     225      17
James-            135     175      25
Cliff-               135     285      17
Josh-               135    225      25
*Teresa-          95     125      12
Shar-               65      85        25
T-                   135    185      19

Great workout everyone. Super strong Cleans IceBeast, and Shaun. Monster deadlifts James, Sharon, Tammy, Todd, and Josh. Three *PR's: Em, Kathryn, and Teresa- HOOF*CKINYAH! The FNG's KILLED IT last night too... Outstanding. Welcome to CFSF! There were also a few puppies working on the deadlift set-up, and first pull. Great job you guys- Nicole, Andrea, you're building a solid foundation for a strong CF career.

Kathryn also knocked out a cool 103 double unders in 2:00 for another *PR after killing the wod. Two in one day. Excellent!

This workout stretched our resources, and required a lot of help getting bars set up, loaded and unloaded as quickly as possible before the :30 expired. Thanks for your patience during the heats, and big THANKS to everyone for helping. That has to be one of the most special things about CFSF- everybody helped out. Good stuff.

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

http://www.cindystable.com/

http://www.woundedwarriorproject.org/

Thanks for another great day at CFSF.

Stay frosty
CFSF

120710

This was another super fun workout. Thanks CFHQ. We love climbing that rope. It's also funny to see the expressions on the faces of the driver's as they drive by watching girls climb ropes. Congratulations to the folks who are getting all their rope climbs sans sub.

100 squats
15' rope climb, 4 ascents (3:1 sub)
75 squats
15' rope climb, 3 ascents
50 squats
15' rope climb, 2 ascents
25 squats
15' rope climb, 1 ascent

Richard- Rx  16:16
Lindsey- 24:20
Alice Anne- 13:09
Eric- Rx  13:55
Teresa- 16:13
Holley- 16:09
Brad- 12:22
James- Rx  18:03
Matt- 22:32
Todd- Rx   18:55
Josh- Rx  18:26
Kathryn- Rx  14:35
Tammy- Rx  16:48
Forrest- 18:55
Ryan- Rx  22:56
Joey- 22:30
T- Rx  14:00

Great workout everyone. If you aren't practicing rope climbs, or at least swinging around on them, start. Learn to brake, and never forget the most important part about rope climbing- leave enough energy to get back down. We saw a few different methods for climbing and coming back down. Find what works best for you and get some practice.

Good job on getting those airsquats locked down. You know who you are, and your hard work is evident. HOOYAH!  Be pleased, not satisfied. Tienamos mucho mas.

Wednesday is a rest day. Use your time wisely. Take some time and find something that needs attention. ICE, rest, recover.

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

Hit the Mblog. Thanks for all the great efforts and fuel.

Ready to lead, ready to follow.
CFSF

120709

'Linda' is also known as the "Three Bars of Death", now you know why. When done at prescription this session is brutal. Scaled isn't much better. But that's why we do it right?

'Linda'
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
                                        
                      DL     BP     C
Lindsey-        135     45     65
Emilee-          135     45    65
Kathryn-        135    45     65
Lisa-              115    45      x
Eric-              255    185   135
Andrea-    RDL 30   45      x
Richard-           x     155   115
Shaun-           255   185    135
Brandi-          135     x        x
Holley-           95     45      55
Casey-           275   185   145
Candice-       115     75     65 PC
Shar-             135     75     65
Teresa-          135    75     95
Josh-             225    135   115
Todd-           275     205   135
Cliff-             275    240    135
James-          225    135    115
Ryan-           225    185     125

Great job everyone. Serious lifts. That's a cool 165 reps on another hot summer day- but who's counting? We did not time this one, there would have been too much transition time waiting for a bar to open up. No worries, but thanks for your patience.

'Linda' is another Mark Rippetoe contribution to CrossFit and she's a winner. The descending rep scheme keeps it fun too. Welcome to CFSF Lindsey, and Josh. We hope you enjoy your stay with us in the CFSF easy bake oven. We can thank mother nature for helping to toughen us up.      

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

http://www.woundedwarriorproject.org/

http://www.cindystable.com/

We are 17 weeks away from the SC Tough Mudder. It will be here soon.

Thanks for another great day at CFSF. Thanks for all the great efforts.
CFSF

120708

Run repeats on a hot summer day. At least there was wind...

8 rounds:
400 meter run
:90 rest

Ryan- 23:45
Matt- 25:51
James- 24:30
Teresa- 30:05
Candice- 30:40
Casey- 25:29
Joey- 24:11
Tammy- 30:10
Brandi- 35:09
Shar- 34:30

Great runs everyone. Total time to completion was recorded, some people kept their splits as well. One of the goals of this session is to run consistently. We were looking for no more than a 5-10 second variance from the first through the last run.

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

Find a few mobs for that tight PC.

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

CFSF

120706

This little couplet left us in a pool of sweat, wiggling around trying to get comfortable. Which was impossible. However, this was a super fun session that tore hands on the uninitiated. Welcome to CFSF...

50 wall ball shots 20/16
25 toes to bar
40 wall ball shots
20 toes to bar
30 wall ball shots
15 toes to bar
20 wall ball shots
10 toes to bar
10 wall ball shots
5 toes to bar

Lynde- 16/14  12:27
Patricia- 16/14  11:11
Alice Anne- 16/14  18:39
Shaun- Rx  18:41
Eric- Rx  17:11
Todd- Rx  16:40
Cliff- Rx  20:03
Brad- Rx  20:40
Kathryn- 14  22:04
James- Rx  17:55
Teresa- Rx  15:40
Candice- (1/2)  11:30
Casey- Rx  15:43
T- Rx  14:05

Great job everyone.  This was a deceivingly difficult workout that destroyed our abs. We loved it. Thanks CFHQ.  Some people got away with reverse crunchers, and light med balls. No penalty this time...

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

Rest, ICE, recover. Then work hard again.
CFSF