120725

Most were relieved to see a Push press strength workout pop up after the hammering last cycle. Not so fast... We should be just as gassed when we finish this as when we finish any other 'chipper', or 'met-con' workout.

Push press  2-2-2-2-2-2-2

Eric- 185
Scott- 186
Kathryn- 100*
Teresa- 120*
Lynde- 125*
Shaun- 205
Todd- 195
Candice- 85
Holley- 70
Brad- 155
Cliff- 245
Shar- 105*
Josh- 155
Nicole- 70
Keith- 135
T- 165

FOUR *PR's in one session- Great job Lynde, Teresa, Kathryn, and Shar. Super heavy lift IceBeast. ARGH! Nice work everyone. Puppies- another arrow for your quiver. Good job.

We hit the targets we set, from properly placed racks, to solid dips and drives, and finishing with strong, active shoulders. Great job on hitting those cues.  JUMP!

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

Hit the blog and find something that feels good, or something that feels bad. Either way, you win. Your body deserves a little "me" time. Hit that posterior chain, and those tight shoulders. Sore? ICE.

http://www.cindystable.com/

http://www.nomnompaleo.com/

Remember to find a paleo friendly recipe or two for lunch or dinner Friday.

Thanks for another great day at CFSF.

NO! We are not a cult. Now sit down and drink your kool-aid...

CFSF

2012 CrossFit Games - Spirit of The Games Winner: Deborah Cordner Carson

120724

Motivation has never been a problem, especially with Hero workouts, but upon completion of the fourth round the realization sank in that there are five more rounds to go. Of all the sessions we've seen lately, none has required more focus on "the here and now" than 'Ship'.

'Ship'
Nine rounds:
185 pound Clean, 7 reps
8 Burpee box jumps, 36" box

                                 C     B"
Tammy- 28:56          65    20
Scott- (6) 18:00       115  36
Lynde- 31:08            95   20
Eric- 26:33               95   24
Alice Anne- 28:54    65   20
Nanook- (6) 20:00   45   24
Kathryn- 30:27         75   24
Richard- 30:06          95   36
Teresa- 29:51           65   24
Holley- 32:48           45   20
Candice- HPC 23:49 55  20
Jessica- HPC 26:06  45   20
Cliff- 37:08               95   36
Brad- PC 28:48       105  36
Josh- 25:05              105  36
Todd- 27:26            135  36
Ryan- (6) 16:27        65   36
T- 31:00                  105  36

'Ship' might be the session of the summer... so far at least. Good job EVERYONE for showing up and getting this workout in the book. We needed some serious fuel and you guys delivered. At prescription, this workout is a monster. At any scale, not much better. But that's why we do it.

Great workout Todd, and Lynde. You two had the heavy Cleans, and killed it. Way to hang tough Cliff, and Holley. This brought out the "never quit" attitude you both possess, and what we all need to have as CrossFitters. Thanks for that.

The puppies are still doing great. Airsquat- LOCKED DOWN. Thanks for your hard work. Remember to DO YOUR HOMEWORK!

This workout is named in honor of Canadian Forces Sergeant Prescott Shipway, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, who was killed on September 7, 2008 in the Kandahar province, Afghanistan.

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

http://www.cindystable.com/

http://www.nomnompaleo.com/

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

On time, on target, NEVER quit.
CFSF

120722

This definitely felt like a CF Games workout, and we had some performances worthy of the Games....

2012 Reebok CrossFit Games Chipper

155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 toes to bar
10 burpee muscle-ups (*MU prog)
10 toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 10 reps
155 pound Overhead squat, 10 reps

                            OHS     Thruster     PC
Patricia- 10:20*    70             75         85
Kathryn- 17:52*   65             65         75
Tammy- 17:18*    65             65         95
Teresa- 15:23*     80             75         95
Candice- 13:45*   X              35         35
Casey- 28:58       135           135       185
Joey- 27:53*        95             65         65
Lynde- 15:39*     75              75         95
Loren- 26:20*      65             65         95
Todd- 25:16*       75             95        155
T- 19:51               75             95        135

Great work everyone. This was a fun format, a little like a jelly donut. We worked our way to the middle, only the filling wasn't jam, it was PAIN! Then we had to work our way back out to the other end. Fun stuff.

Super fast time Patricia. You are a beast! We are fortunate to have you around every now and then. You drip intensity. CASEY!- You got your muscle-ups! HOOF*CKINYAH! Argh.... Thanks for your patience Dave. Just one more day, and we'll know for sure.

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

http://www.pva.org/

Monday is another well deserved rest day. Use your time wisely. Give your PC a little attention. Ask for another massage. If you are WFYU, run. It will be here before we know it....



Yes. That is snow on the roof behind us....

CFSF

120721

The Front squat is like the middle sibling, with his brothers Overhead, and Back. He could be called Goldilocks because a near perfect rack is required, along with a solid base, and ultra tight core. Any of those off a bit, and DUMP! You've lost the lift.

Front squat  2-2-2-2-2-2

Nicole- 60
Todd- 245
Shar- 100*
Ryan- 145

Great squats guys. Nicole, Ryan- outstanding. You both hit all the points we talked about wanting to hit. Thanks. Monster squat Todd! This after making up Friday's wod as a warm-up... Good job Shar. PR.

This was another great day at CFSF. Thanks for your great efforts and fuel.

CFSF

120720

This was a super fun session that felt a lot like a CF Games workout. The session flowed well, even for the people who went bottom up. Thanks for your rigid flexibility!

30 GHD sit-ups (*3:1 abmat)
225 pound Deadlift, 30 reps
30 double-unders (^3:1 singles)
95 pound Overhead squat, 30 reps
30 pull-ups
                                DL     OHS
Richard- 11:59         225      75
Alice Anne- 11:12*^115      35
Lynde- 11:58           155      65
Matt- 13:25*^         135      X
Eric- 10:45^            225      75
Josh- 13:17^           225      65
Ryan-14:30*^         225      X
Nanook- 16:50*      95       35
Teresa- 12:05*^      125     45
Tammy- 11:44^       125     45
Bradley- 18:08         225     75
Casey- Rx  10:03
Candice- 7:31*^     115      X
Nicole- 8:48*^         85      X
Jessica- 10:35*^      75       X
Shar- 14:30            125    35
Cliff- Rx  18:48
T- 11:38                  185    65
Todd- 12:52^          225    65

Really good job everyone. Thirty reps was a perfect number for this session. Did you get anything unbroken? Good job Casey, and Cliff. As prescribed. Hooyah.

Great job puppies. You are all doing really well. Thanks for your super strong efforts.

We had a visit from Keith, and Delores. Drink the kool-aid, come back.

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

Hit the blog, find a fix.

Altius, Citius, Fortius.
CFSF



F*uck! Anybody remember this crazy cat? F*ck! We miss him. F*uck!