Thursday, July 19, 2012
120718
'Fran' is referred to as the "F" word at CFSF, and we don't talk much about her. Why? Because she will kick your ass.
'Fran'
21, 15, 9 reps:
95/65 pound Thruster
Pull-ups
Shaun- Rx 7:28
Patricia- Rx 4:28
Lynde- 45 5:15
Tammy- Rx 8:45
Alice Anne- 45 7:43
Holley- 45 9:45
Kathryn- Rx 9:15
Emilee- 55 10:19
Andrea- 8 PP 6:55
Scott- Rx 9:56
Nanook- 45 11:45
Brandi- 55 9:18
Matt- 75 11:06
Nicole- 35 PP 5:48
James- Rx 11:04
Todd- Rx 5:52
Shar- 55 9:29
Cliff- Rx 8:35
Casey-) Rx 5:02
Candice-) 35 7:28
Teresa- Rx 9:46
T-Rx 6:46
Great workout EVERYONE! Super fast Patricia, Casey, Todd, and Lynde. Welcome to CFSF Candice, Andrea, Josh, Matt, Nanook, and Nicole. Now you've met 'Fran'. We hope you like her as much as we do.
What is it about 'Fran' that makes her so devastating? The combination is ultra potent. The rep scheme can be difficult, she's a mean girl with a hairy back. She'll punch you in the nose, and she sucks the air out of my lungs every time we meet. It's great.
'Elizabeth', 'Isabel', and 'Fran'. All in a row. Brings back memories of "Ladies Week" we had a couple of years ago. Imagine getting these workouts together, with anywhere from 10:00-15:00 minutes recovery time between workouts. That puts things into perspective. These people are fit!
Thursday is rest day, not an off day. Get some mobs, ICE, stretch your quads. Do anything that helps you recover. Thanks for the wicked strong efforts from EVERYBODY. 'Fran' got what fer today.
http://www.mobilitywod.blogspot.com/
Here's a little paleo challenge: Find some paleo friendly recipes from Cindy's Table, or Nom Nom, and make them for rest day dinners. Every rest day dinner paleo... What do you think?
http://www.cindystable.com/
http://www.nomnompaleo.com/
If you find any recipes you like share them!
Here's a recipe for ya-
TGU + WBS + SDHP = WFYU
CFSF
'Fran'
21, 15, 9 reps:
95/65 pound Thruster
Pull-ups
Shaun- Rx 7:28
Patricia- Rx 4:28
Lynde- 45 5:15
Tammy- Rx 8:45
Alice Anne- 45 7:43
Holley- 45 9:45
Kathryn- Rx 9:15
Emilee- 55 10:19
Andrea- 8 PP 6:55
Scott- Rx 9:56
Nanook- 45 11:45
Brandi- 55 9:18
Matt- 75 11:06
Nicole- 35 PP 5:48
James- Rx 11:04
Todd- Rx 5:52
Shar- 55 9:29
Cliff- Rx 8:35
Casey-) Rx 5:02
Candice-) 35 7:28
Teresa- Rx 9:46
T-Rx 6:46
Great workout EVERYONE! Super fast Patricia, Casey, Todd, and Lynde. Welcome to CFSF Candice, Andrea, Josh, Matt, Nanook, and Nicole. Now you've met 'Fran'. We hope you like her as much as we do.
What is it about 'Fran' that makes her so devastating? The combination is ultra potent. The rep scheme can be difficult, she's a mean girl with a hairy back. She'll punch you in the nose, and she sucks the air out of my lungs every time we meet. It's great.
'Elizabeth', 'Isabel', and 'Fran'. All in a row. Brings back memories of "Ladies Week" we had a couple of years ago. Imagine getting these workouts together, with anywhere from 10:00-15:00 minutes recovery time between workouts. That puts things into perspective. These people are fit!
Thursday is rest day, not an off day. Get some mobs, ICE, stretch your quads. Do anything that helps you recover. Thanks for the wicked strong efforts from EVERYBODY. 'Fran' got what fer today.
http://www.mobilitywod.blogspot.com/
Here's a little paleo challenge: Find some paleo friendly recipes from Cindy's Table, or Nom Nom, and make them for rest day dinners. Every rest day dinner paleo... What do you think?
http://www.cindystable.com/
http://www.nomnompaleo.com/
If you find any recipes you like share them!
Here's a recipe for ya-
TGU + WBS + SDHP = WFYU
CFSF
Wednesday, July 18, 2012
120717
'Isabel' is another super fun workout that can get ugly quickly. Snatching for reps drinks copious amounts of fuel, as that tank empties form begins to degrade. Pacing is key.
'Isabel'
30 Snatches, 135 pounds
Tammy- 55 2:54
Lynde- 75 3:49
Kathryn- 65 3:07
Richard- 115 4:26
Shaun- 115 4:18
Teresa- 55 2:00
Scott- 95 3:05
Brandi- 55 3:33
Shar- 55 5:57
Holley- 45 5:30
James- 95 4:18
Cliff- Rx 3:17
Casey- Rx 6:37
T- 105 4:55
Good work everyone. Teresa found some previously unknown source of power and tapped into it. 2:00 is super fast. Great job Teresa! Also great job Casey, and Cliff- at prescription. Nice work Candice, Nicole, and Ryan. You are all snatching!
We talked about patience, and explosiveness before the wod began. Good job paying attention to those cues. Early pulls destroy power. The Snatch has a beautiful aesthetic value, and when it's on, it's on. You feel it. Unfortunately, when it's off, it's off. Fall back to the Burgener. Grab a stick and get a few cycles. You'll be dialed in again before you know it.
True story... I asked Bradley, visiting from Alaska, to show me his Snatch last night. He said he wasn't that comfortable with me yet. Good work Bradley. You are a CrossFitter.
http://www.mobilitywod.blogspot.com/
http://www.ampleinsanity.com/
Thanks for another great day at CFSF. Thanks for the great fuel. Standby for F... BANG!
Winners never quit. Quitters never win.
CFSF
'Isabel'
30 Snatches, 135 pounds
Tammy- 55 2:54
Lynde- 75 3:49
Kathryn- 65 3:07
Richard- 115 4:26
Shaun- 115 4:18
Teresa- 55 2:00
Scott- 95 3:05
Brandi- 55 3:33
Shar- 55 5:57
Holley- 45 5:30
James- 95 4:18
Cliff- Rx 3:17
Casey- Rx 6:37
T- 105 4:55
Good work everyone. Teresa found some previously unknown source of power and tapped into it. 2:00 is super fast. Great job Teresa! Also great job Casey, and Cliff- at prescription. Nice work Candice, Nicole, and Ryan. You are all snatching!
We talked about patience, and explosiveness before the wod began. Good job paying attention to those cues. Early pulls destroy power. The Snatch has a beautiful aesthetic value, and when it's on, it's on. You feel it. Unfortunately, when it's off, it's off. Fall back to the Burgener. Grab a stick and get a few cycles. You'll be dialed in again before you know it.
True story... I asked Bradley, visiting from Alaska, to show me his Snatch last night. He said he wasn't that comfortable with me yet. Good work Bradley. You are a CrossFitter.
http://www.mobilitywod.blogspot.com/
http://www.ampleinsanity.com/
Thanks for another great day at CFSF. Thanks for the great fuel. Standby for F... BANG!
Winners never quit. Quitters never win.
CFSF
Tuesday, July 17, 2012
120716
The men's final consisted of three CF classics in one session. Elizabeth, Isabel, then Fran. Luckily, we get them individually.
'Elizabeth'
21, 15, 9 reps:
135/95 pound Power clean
Ring dips (*ring prog.)
Lynde- Rx 10:49
Nanook- 65* 10:00
Teresa- 95 9:10
Andrea- 45 8:00
Emilee- 75 9:46
Scott- 135 7:42
Richard- 135 6:49
Ryan- 95 12:28
Tammy- 75 8:11
Kathryn- 75* 7:03
Shaun- Rx 6:17
James- 135 10:38
Todd- Rx 6:27
Casey- Rx 7:56
Candice- 65 8:36
Shar- 65 9:52
Brandi- 65 11:00
Brad- 135 10:42
Holley- 45 5:38
Nicole- 35 6:06
Cliff- 135 5:40
T- Rx 9:12
For this session to be recorded as prescribed, all Cleans had to be at 135, and all the dips had to be on the rings. No designation means bar dips were performed. Some people got the prescribed load but not the ring dips. Some people got the ring dips but not the prescribed load. Either way, we got nailed.
Super fast times Cliff, Holley, Nicole, Richard, Shaun, and Todd. Way to hang tough on this one Brad, Brandi, James, and Lynde. Wicked good ring dips too Lynde... Thanks Nanook. The ring dip progression you showed us is a winner!
There were a few things we talked about wanting to see... Patience through triple extension and shrug, super fast flips under with hands opening up as we receive the bar, and a properly placed rack. Good job on hitting MOST of that. It's hard not to rush as we work, but we have got to remain completely aware of the cues we have learned and practiced. Rushing throws efficiency out the window, and invites injury through the front door.
http://www.mobilitywod.blogspot.com/
http://www.cindystable.com/
http://www.nomnompaleo.com/
Thanks for the cool paleo website Kathryn. Thanks for all the terrific efforts. Thanks for another great day at CFSF.
'Elizabeth'
21, 15, 9 reps:
135/95 pound Power clean
Ring dips (*ring prog.)
Lynde- Rx 10:49
Nanook- 65* 10:00
Teresa- 95 9:10
Andrea- 45 8:00
Emilee- 75 9:46
Scott- 135 7:42
Richard- 135 6:49
Ryan- 95 12:28
Tammy- 75 8:11
Kathryn- 75* 7:03
Shaun- Rx 6:17
James- 135 10:38
Todd- Rx 6:27
Casey- Rx 7:56
Candice- 65 8:36
Shar- 65 9:52
Brandi- 65 11:00
Brad- 135 10:42
Holley- 45 5:38
Nicole- 35 6:06
Cliff- 135 5:40
T- Rx 9:12
For this session to be recorded as prescribed, all Cleans had to be at 135, and all the dips had to be on the rings. No designation means bar dips were performed. Some people got the prescribed load but not the ring dips. Some people got the ring dips but not the prescribed load. Either way, we got nailed.
Super fast times Cliff, Holley, Nicole, Richard, Shaun, and Todd. Way to hang tough on this one Brad, Brandi, James, and Lynde. Wicked good ring dips too Lynde... Thanks Nanook. The ring dip progression you showed us is a winner!
There were a few things we talked about wanting to see... Patience through triple extension and shrug, super fast flips under with hands opening up as we receive the bar, and a properly placed rack. Good job on hitting MOST of that. It's hard not to rush as we work, but we have got to remain completely aware of the cues we have learned and practiced. Rushing throws efficiency out the window, and invites injury through the front door.
http://www.mobilitywod.blogspot.com/
http://www.cindystable.com/
http://www.nomnompaleo.com/
Thanks for the cool paleo website Kathryn. Thanks for all the terrific efforts. Thanks for another great day at CFSF.
Monday, July 16, 2012
Saturday, July 14, 2012
120714
This might be one of the most interesting workouts we've seen lately. A rope climber's dream come true.
185 pound Clean and jerk, 10 reps
100 yard sprint
20' rope climb, 7 ascents (*3:1 sub)
100 yard sprint
185 pound Clean and jerk, 1 rep
Holley- 45* 6:53
Nicole- 35* 6:55
Shar- 65* 7:09
Kathryn- 75 9:09
Todd- 155 10:18
James- 115* 10:28
Scott- 145* 8:45
Matt- 85* 6:22
T- 135 10:28
That extra 5 foot climb took a toll on us. Bad news is we still needed two feet. That I beam is just over 18 feet off the ground... No worries, we'll take it any way we can get it.
Good job getting this one booked. That last Clean and jerk was almost as interesting as the second 100 yard run. Who comes up with these distances? They are spot on Goldilocks- just right.
Sunday might be the most well deserved rest day in a while. Super fun stuff. Use your time wisely. Address that tight PC, maybe some ICE on anything sore. Ask for a massage :-)
This was a tough cycle, but it was also a great cycle. We had some great efforts, super fast times, heavy lifts, and a good time getting it done. Thanks for that.
CFSF
185 pound Clean and jerk, 10 reps
100 yard sprint
20' rope climb, 7 ascents (*3:1 sub)
100 yard sprint
185 pound Clean and jerk, 1 rep
Holley- 45* 6:53
Nicole- 35* 6:55
Shar- 65* 7:09
Kathryn- 75 9:09
Todd- 155 10:18
James- 115* 10:28
Scott- 145* 8:45
Matt- 85* 6:22
T- 135 10:28
That extra 5 foot climb took a toll on us. Bad news is we still needed two feet. That I beam is just over 18 feet off the ground... No worries, we'll take it any way we can get it.
Good job getting this one booked. That last Clean and jerk was almost as interesting as the second 100 yard run. Who comes up with these distances? They are spot on Goldilocks- just right.
Sunday might be the most well deserved rest day in a while. Super fun stuff. Use your time wisely. Address that tight PC, maybe some ICE on anything sore. Ask for a massage :-)
This was a tough cycle, but it was also a great cycle. We had some great efforts, super fast times, heavy lifts, and a good time getting it done. Thanks for that.
CFSF
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