"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
- Greg Glassman, CrossFit founder

130404

Frantastic. Franatical. Whatever you want to call it, the CrossFit Games Open 13.5 was a Fran nightmare. It did, however, deliver the desired effect in a remarkably short period of time. Outstanding. Thanks CFHQ!

CrossFit Games Open 13.5

Complete as many rounds and reps of the following:

100/70 pound Thruster, 15 reps
15 Chest to bar pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes...

Lynde- 95  61
John- Rx  66
Chris- 65  54
Derrick- Rx  43
Allie- 55  51
Eric- Rx  58
Alice Anne- 65  49
Tammy- 65  50
Richard- Rx  66
Erin- 65  50
Russell- Rx  60
JJ- 45  50
Holley- 55  37
Sharon- 55 34
Teresa- Rc  69
Todd McK- 45  40
Heather- 45  45
Britt- 45  32
Jimmy- Rx  56

I understand that in order to get the first additional time extension, you have to have a sub 3:00 Fran. Oops! Not this commercial.....

We did have some really outstanding efforts though, and some good point totals. Teresa, John, Richard- nice numbers. As important, we had very few people subbing the pull-ups. Some used the band for pull-ups, but more people are getting them OFF those bands now. Good job. The band is heroin.

Great work puppies! First time getting some Thruster love and you all killed it. Thanks for your hard work and attention to detail. KEEP DOING YOUR HOMEWORK. We all need to do our homework.

Tough Mudders start together and finish together. Pain is temporary. Glory lasts forever.

Thoughts are with the four CFSF maniacs participating in the 2013 Georgia Tough Mudder this weekend. Have fun, keep moving, and avoid the wires! We are super proud of you all.

Friday is a rest day. Use your time wisely. Get some love somehow. Stretch, floss, roll, mash, massage- anything you can do to feel better, and assist recovery so you can keep kicking butt at CFSF.

Thanks for another great day at CFSF.

Functional.
CFSF

130403

After the squat press fest we had, rowing and ab work were a welcomed sight. Make no mistake, this session also delivered a big punch to the stomach, taking your breath away for a little bit. Then, as quickly as it started it's over. Whew. Smoked.

1000 meter row/800 meter run (R)
20 GHD sit-ups
750 meter row/600 meter run
40 Toes to bar
500 meter row/400 meter run
60 Sit-ups

John- Rx  16:51
Kathryn- Rx  17:50
Derrick- Rx  16:48
Allie- Rx  20:07
Abby- Rx  20:20
Erin- Rx  18:29
Eric- Rx  16:38
Alice Anne- Rx  17:51
Tammy- R  20:31
Shannon- 25:45
Russell- Rx  17:55
JJ- 18:50
Teresa- Rx  17:13
John M- Rx  20:45
Candice- R  25:36
Joey- R  19:23
Holley- 21:20
Sharon- Rx  26:16
Katie- R  25:10
Heather- 20:14
Dave- Rx  17:22
Jimmy- Rx  17:26
Richard- Rx  17:26
T- Rx  16:12

Great job everybody! We made it though each class without any log jams on the rowers thanks to the people who subbed out running for rowing. This was a monster session that stretched out longer than it seemed like it should have.

It doesn't happen often but we had a tie breaker last night between Richard and Jimmy. As usual, we settled it Indian wrestling. Unfortunately, we were unable to get the third round in, so we still have a tie. Good job guys.

Great job puppies! Several of you got some love with a 5 round triplet including SDHP, Sit-ups, and Toes to bar. Good job and THANKS for your hard work. We had a few people scale the wod with modified TTB, or loaded Sit-ups. The great news is that we are all getting time on the GHD.

From here out, 20 GHD sit-ups may be substituted for the 50 loaded sit-ups.

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

Community.
CFSF

130402

This was another super fun workout. Thanks CFHQ!

115 pound Press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Derrick- 100  12:29
Russell- Rx  15:03
Richard- 100  8:37
Lynde- 65  14:05
Kathryn- 65  14:48
Erin- 75  14:48
Teresa- 65  9:45
Casey- Rx  16:38
Tammy- 65  14:44
Eric- Rx  15:55
Alice Anne- 55  13:36
Jimmy- 95  13:30
Shannon- 45  18:22
Katie- 55  16:53
Todd- Rx  18:29
Abby- 55  20:24
Juan- 95  19:50
Todd McK- 35  12:00
Heather- 45  12:59
Dave- 85  13:11
T- 95  16:31

Great workout everyone. Most people agreed that this little chipper turned a kinda nasty mid way through the Push press, and the Front squat. At prescription this thing smokes. Scaling doesn't help much. This workout comes down to FORM. IF you stayed efficient things sucked. If you didn't they sucked BAD.

Most people think 115 pounds sounds lighter than it feels. A cool 135 reps later 115 feels incredibly different. Especially if you've been jumping from landing, muting your hips, or not locking out immediately on the Push jerk. These are all examples of poor positioning, and inefficiency of movement.

Don't do these things.

As of 130403 we have a 6:00 am class! The class is open to all skill levels, and John Fenn is the instructor. That means CFSF is now running four classes throughout the day- no good excuse to miss a WOD now....

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

Great job Katie F! MU #1

Rest later.
CFSF

New class addition

Starting tomorrow, 4-3, CFSF will be offering a M-F morning class from 6:00 am - 7:00 am. Woo hoo and big THANKS to John Fenn, who will be the instructor.

CFSF

130330

The Thruster is loved or hated but never ignored. Throw Front squats, Sit-ups, Back extensions, Cleans, and the Push press into a pot and mix it up a while, and there they are. Beautiful, right? Right.....

Thruster  2-2-2-2-2-2-2

Lynde- 100
Richard- 145
Teresa- 110
Holley- 75
John- 225
Sharon- 75
Erin- 130
Todd McK- 85
Derrick- 135*
Dave- 135
T- 150

Great work everyone. Good Thrusters. Monster weight John, and Erin! Congratulations Derrick. A correctly racked position means everything, and your rack has improved a lot! Good job on making that happen, and keep working for more.

The Thruster is a great example of the need for proper positioning. From our stance to our rack. Not only are we moving a load over a great distance, we have to keep everything locked on as well. Heels, core, and shoulders. That's a lot. Any misses in that list and things get ugly fast.

Good job Todd McK. Your hard work is paying off. The Thruster is a big arrow for your quiver, and your Thrusters looked good. Be pleased, not satisfied.

Thanks for another great day at CFSF.

You miss 100% of the shots you never take.
CFSF

130329

The CrossFit Games 13.4 delivered. Clean and jerk combined with Toes to bar turns out to be a metabolic disaster of the highest order. Flat on our backs in seven minutes. Thanks CFHQ!

CrossFit Games Open 13.4
7:00 AMRepAP

135/95 pound Clean and jerk, 3 reps/3 Toes to bar
135/95 pound Clean and jerk, 6 reps/6 Toes to bar
135/95 pound Clean and jerk, 9 reps/9 Toes to bar
135/95 pound Clean and jerk, 12 reps/12 Toes to bar
135/95 pound Clean and jerk, 15 reps/15 Toes to bar
135/96 pound Clean and jerk, 18 reps/18 Toes to bar
135/95 pound Clean and jerk, 21 reps/21 Toes to bar

Derrick- Rx  52
Russell- Rx  60
Richard- Rx  67
Todd McK- 45  40
John- Rx  65
Erin- Rx  42
Casey- Rx  40
Teresa- Rx  46
Abby- 65  48
Candice- 75  36
Sharon- 65  36
Heather- 55  36
Garrett- PVC  126
T- Rx  46
Kathryn- Rx  37

Great workout guys. Monster reps Richard, John, and Russell. There were several things we talked about regarding efficiency with the Cleans and the Toes to bar. Good job and thanks for your hard work hitting those targets.

Inefficiency is the enemy.

Thanks for another great day at CFSF. Thanks for the super strong fuel, and good times.

Every rep counts!
CFSF