Front squats are like cilantro. Loved, or hated. No middle ground. While more functional than its cousins OH, and Back squat, the Front squat really pounds our core. Stay super tight and stable and your chances of making the lift are good. Soften up and you're done.
Front squat 3-3-3-3-3
Erin- 165
Derrick- 285
Russell- 225
Kathryn- 110
Richard- 205
Todd McK- 125
Josh- 185
Dustin- 135
Abby- 110
Shannon- 90
Emilee- 100
Lex- 155
Todd- 235
Stephen- 145
Delaina- 100
Jackie- 145
Byron- 255
Tammy- 125
Ryan- 205
Jessica- 85
Joshua- 105
T- 165
Great Front squats everyone! There were some monster lifts- you people are strong! Derrick, Erin- those girls are going to be incredible athletes, because you two are monster killers moving toward mutant in training status.
Aside from how much was lifted, we like knowing that everyone is getting dialed in, and hitting all the cues we've talked about. Thanks for those wicked strong efforts!
If you were working more on form, or taking things a bit easier due to injury, good job listening. Discretion is the larger part of valor. Train smart.
Anna, Ryleigh, welcome to CFSF. Do your homework, drink the kool aid, and come back. Oh yeah, hold on tight.
Thanks for another great day at CFSF. Thanks for the great fuel, and good times.
www.trackmypr.com
Earn this.
CFSF
Tuesday, July 9, 2013
Monday, July 8, 2013
130707
'Elizabeth' is a good friend who will kick you in the teeth, and then laugh. Always good to see her.
'Elizabeth'
21, 15, 8 reps:
135/95 pound Power Clean
Ring dips
Derrick- Rx 6:50
Erin- 95 7:57
Todd McK- 75 13:10
Lex- 105 12:00
Teresa- 95 8:50
Byron- Rx 8:35
Ryan- Rx 11:10
John M- 105 9:50
Allie- 75 9:12
Stephen- 95 11:50
Mitch- 135 6:29
Lindsey- 65 10:22
Joshua- 75 7:16
Russell- Rx 7:00
Delaina- 65 9:48
Candice- 75 9:29
Casey- Rx 9:56
Juan- 135 14:30
Jackie- 115 8:56
T- Rx 8:30
Great workout everyone. Good job with the Ring dips too. Some people are getting a mix of Ring dips with Bar dips for the first time- outstanding! Some had the load but not the Dips. Some had the Dips without the load. If you got both you earned the Rx.
We talked about proper rack positioning- higher than most think, on our shoulders not hands. We also talked about rack delivery, a fast elbow flip with open hands and avoiding a death grip. Thanks for your hard work and attention to detail.
Do your homework. Keep working to improve your wrist, elbow, and shoulder flexibility to get that good rack position. Stretch, mobilize, floss, feather, or roll your PC every day. A little bit isn't too much to ask for for improved performance and comfort.
Great job puppies. You have put another arrow in the quiver, and you are motivating everyone to higher levels. Thanks for that super strong fuel.
Thanks for another great day at CFSF.
www.earlyamerica.com/review/summer/letter.html
CFSF
'Elizabeth'
21, 15, 8 reps:
135/95 pound Power Clean
Ring dips
Derrick- Rx 6:50
Erin- 95 7:57
Todd McK- 75 13:10
Lex- 105 12:00
Teresa- 95 8:50
Byron- Rx 8:35
Ryan- Rx 11:10
John M- 105 9:50
Allie- 75 9:12
Stephen- 95 11:50
Mitch- 135 6:29
Lindsey- 65 10:22
Joshua- 75 7:16
Russell- Rx 7:00
Delaina- 65 9:48
Candice- 75 9:29
Casey- Rx 9:56
Juan- 135 14:30
Jackie- 115 8:56
T- Rx 8:30
Great workout everyone. Good job with the Ring dips too. Some people are getting a mix of Ring dips with Bar dips for the first time- outstanding! Some had the load but not the Dips. Some had the Dips without the load. If you got both you earned the Rx.
We talked about proper rack positioning- higher than most think, on our shoulders not hands. We also talked about rack delivery, a fast elbow flip with open hands and avoiding a death grip. Thanks for your hard work and attention to detail.
Do your homework. Keep working to improve your wrist, elbow, and shoulder flexibility to get that good rack position. Stretch, mobilize, floss, feather, or roll your PC every day. A little bit isn't too much to ask for for improved performance and comfort.
Great job puppies. You have put another arrow in the quiver, and you are motivating everyone to higher levels. Thanks for that super strong fuel.
Thanks for another great day at CFSF.
www.earlyamerica.com/review/summer/letter.html
CFSF
130706
CrossFit threw us a curve ball and gave us 'Fight Gone Bad's' younger sister 'Hope' instead of the scheduled rest day. We got our asses kicked. Thanks CFHQ!
'Hope'
Three, 5-minute rounds. One minute each station. One minute rest between rounds.
Burpees
75/45 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar pull-up
Byron- 302
Tammy- 280
Mitch- 312
T- 299
Thanks for the super strong efforts. Thanks for showing up! Last minute schedule changes are part of the "unknown unknowns" and another big part of CrossFit I love.
'Hope' is a monster workout, and cause is a good one.
www.trackmypr.com
CFSF
'Hope'
Three, 5-minute rounds. One minute each station. One minute rest between rounds.
Burpees
75/45 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar pull-up
Byron- 302
Tammy- 280
Mitch- 312
T- 299
Thanks for the super strong efforts. Thanks for showing up! Last minute schedule changes are part of the "unknown unknowns" and another big part of CrossFit I love.
'Hope' is a monster workout, and cause is a good one.
www.trackmypr.com
CFSF
Thursday, July 4, 2013
130703
The regression workouts are always a blast. Just keep moving... We didn't have any 30 inch boxes the last time this gem popped up. We do now. Thanks Tammy!
10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull-ups (*reg/**prog)
Box jumps, 30" box
GHD sit-ups (+loaded Abmat)
Lynde- 13:45**20"+
Joshua- 14:56**
John- Rx 10:39
Liz- 13:51**
Derrick- Rx 15:25
Erin- Rx 20:08
Lindsey- 17:17**24"
Casey- Rx 16:32
Russell- Rx 14:38
Todd McK- 15:48*
Shannon- 16:41**24"+
Teresa- Rx 15:32
Candice- 15:51*24"
Delaina- 10:24 (8) **24"+
Byron- Rx 14:24
Ryan- Rx 13:20
Stacie- 14:49 (8) **24"+
Jackie- 9:08 (8) *+
Quincy- 16:10 (8) **24"+
T- Rx 14:02
Great job everyone. The first few rounds take a while, but once you hit the fifth things pick right back up- gettin' done fuel (that extra burst of energy we get as we close in on the finish) kicks in as the reps are getting smaller.
Then, as fast as it started, it's over. Whooped, again.
A lot of people got the GHD sit-ups in a wod for the first time, and hit all the necessary cues. That dog bites! So be careful. Most got the CTB pull-ups, and with only a couple of exceptions, everyone is getting the kipping Pull-up.
Thanks for those wicked strong efforts and hard work!
Good work puppies. Most people are apprehensive about Box jumping for the first few exposures. You guys killed the Box jumps, jumping with control and aggression. Good, good. Do your homework.
Welcome to CFSF Josh, and Dustin. Drink the kool aid. Come back, and hang on tight!
CFSF will be closed July 4th, and 5th. Saturday is a rest day. The Monday 0600 class is also cancelled. Sunday 12:30, and 1:15 are the next training times. Enjoy the time off, get some love (mobility style...) and remember that this is the land of the free because of the brave. We are blessed.
www.trackmypr.com
Light fuse. Get away.
CFSF
10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull-ups (*reg/**prog)
Box jumps, 30" box
GHD sit-ups (+loaded Abmat)
Lynde- 13:45**20"+
Joshua- 14:56**
John- Rx 10:39
Liz- 13:51**
Derrick- Rx 15:25
Erin- Rx 20:08
Lindsey- 17:17**24"
Casey- Rx 16:32
Russell- Rx 14:38
Todd McK- 15:48*
Shannon- 16:41**24"+
Teresa- Rx 15:32
Candice- 15:51*24"
Delaina- 10:24 (8) **24"+
Byron- Rx 14:24
Ryan- Rx 13:20
Stacie- 14:49 (8) **24"+
Jackie- 9:08 (8) *+
Quincy- 16:10 (8) **24"+
T- Rx 14:02
Great job everyone. The first few rounds take a while, but once you hit the fifth things pick right back up- gettin' done fuel (that extra burst of energy we get as we close in on the finish) kicks in as the reps are getting smaller.
Then, as fast as it started, it's over. Whooped, again.
A lot of people got the GHD sit-ups in a wod for the first time, and hit all the necessary cues. That dog bites! So be careful. Most got the CTB pull-ups, and with only a couple of exceptions, everyone is getting the kipping Pull-up.
Thanks for those wicked strong efforts and hard work!
Good work puppies. Most people are apprehensive about Box jumping for the first few exposures. You guys killed the Box jumps, jumping with control and aggression. Good, good. Do your homework.
Welcome to CFSF Josh, and Dustin. Drink the kool aid. Come back, and hang on tight!
CFSF will be closed July 4th, and 5th. Saturday is a rest day. The Monday 0600 class is also cancelled. Sunday 12:30, and 1:15 are the next training times. Enjoy the time off, get some love (mobility style...) and remember that this is the land of the free because of the brave. We are blessed.
www.trackmypr.com
Light fuse. Get away.
CFSF
Tuesday, July 2, 2013
30701
We are grooving right along, passing the halfway point in the year and I am reminded of the fun the fall and winter have in store for us. Going to be interesting. Today's focus was on the Behind the neck jerk, a great Olympic progression lift.
Behind the neck jerk 1-1-1-1-1-1-1
John- 235
Abby- 55
Richard- 185
Lynde- 45
Liz- 75
Lindsey- 70
Russell- 195
Tammy- 125
Casey- 215
Todd McK- 105
Juan- 185
Patricia- 120
Lex- 215
Holley- 85
Shannon- 85
Jordan- 135
Byron- 205
Delaina- 105
Teresa- 130
Ryan- 185
Candice- 110
T- 185
Ivy- PP 90
Jessica- PP 96
Micah- PP 115
Jackie- PP 145
Great job everybody. Monster lifts John, and Jordan. Strong stuff, and good fuel.
Going from the back rack made movement more efficient, if you were solid, and active upon receiving the bar chances are you made the lift. 'Active' was the keyword, and one of a few targets we had. Speed was another. This is a fast movement that also helps us get more comfortable getting under the bar quickly.
Good job puppies. Push press, locked down. On to the Jerks.
Tuesday is a rest day. Open gym 0600-0700 and 5:15-6:15. Be sure to thank Instructors John, and Emilee.
Thanks for another great day at CFSF.
www.trackmypr.com
Are you tracking?
A body in motion stays in motion.
CFSF
Behind the neck jerk 1-1-1-1-1-1-1
John- 235
Abby- 55
Richard- 185
Lynde- 45
Liz- 75
Lindsey- 70
Russell- 195
Tammy- 125
Casey- 215
Todd McK- 105
Juan- 185
Patricia- 120
Lex- 215
Holley- 85
Shannon- 85
Jordan- 135
Byron- 205
Delaina- 105
Teresa- 130
Ryan- 185
Candice- 110
T- 185
Ivy- PP 90
Jessica- PP 96
Micah- PP 115
Jackie- PP 145
Great job everybody. Monster lifts John, and Jordan. Strong stuff, and good fuel.
Going from the back rack made movement more efficient, if you were solid, and active upon receiving the bar chances are you made the lift. 'Active' was the keyword, and one of a few targets we had. Speed was another. This is a fast movement that also helps us get more comfortable getting under the bar quickly.
Good job puppies. Push press, locked down. On to the Jerks.
Tuesday is a rest day. Open gym 0600-0700 and 5:15-6:15. Be sure to thank Instructors John, and Emilee.
Thanks for another great day at CFSF.
www.trackmypr.com
Are you tracking?
A body in motion stays in motion.
CFSF
130630
Deadly Overhead squats sounds like another lethal combination. Did it follow the "looks easy" theory?
21, 15, 9 reps of:
225 pound Deadlift
135 pound Overhead squat
Tammy- 125/55 6:24
Todd McK- 95/55 7:38
Abby- 95/50 5:36
Teresa- 115/65 8:56
Candice- 105/55 10:56
Casey- Rx 14:20
Lindsey- 85/35 6:39
Ryan- 115/65 5:53
Quincy- 95/AS 7:00
Delaina- 85/35 6:44
Joshua- 95/45 7:08
Good job and great prioritization on a Sunday afternoon. Wicked strong Madman.
Life, as Rx'd
CFSF
21, 15, 9 reps of:
225 pound Deadlift
135 pound Overhead squat
Tammy- 125/55 6:24
Todd McK- 95/55 7:38
Abby- 95/50 5:36
Teresa- 115/65 8:56
Candice- 105/55 10:56
Casey- Rx 14:20
Lindsey- 85/35 6:39
Ryan- 115/65 5:53
Quincy- 95/AS 7:00
Delaina- 85/35 6:44
Joshua- 95/45 7:08
Good job and great prioritization on a Sunday afternoon. Wicked strong Madman.
Life, as Rx'd
CFSF
130629
Big thanks to John Fenn, Kathryn, Casey, and Tammy. You are all great and CFSF is very lucky to have you here with us. All is good.
Team workout:
10 Deadlifts 185/95
200 foot Shuttle sprint
20 Power cleans 95/45
100 foot Barbell walking lunge, 45 pound bar
100 foot Shuttle sprint
Each team member must cycle through the relay before time elapses. Cycle must be completed before other team member begins their cycle.
*Bonus- at the completion of the Deadlift, a Clean and jerk may be performed to take :20 seconds off the team total time. 2:00 bonus time available.
Team 1:
Ryan, Holley, Casey, Teresa, Todd
17:35
Team 2:
John, Todd McK, Candice, Dan, Kathryn
16:45
Congratulations Team 2!
Great job John. Everyone enjoyed the team format, and said they had a total blast. We'll see more team stuff again.
CFSF
Team workout:
10 Deadlifts 185/95
200 foot Shuttle sprint
20 Power cleans 95/45
100 foot Barbell walking lunge, 45 pound bar
100 foot Shuttle sprint
Each team member must cycle through the relay before time elapses. Cycle must be completed before other team member begins their cycle.
*Bonus- at the completion of the Deadlift, a Clean and jerk may be performed to take :20 seconds off the team total time. 2:00 bonus time available.
Team 1:
Ryan, Holley, Casey, Teresa, Todd
17:35
Team 2:
John, Todd McK, Candice, Dan, Kathryn
16:45
Congratulations Team 2!
Great job John. Everyone enjoyed the team format, and said they had a total blast. We'll see more team stuff again.
CFSF
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