Little Angie likes to run. Who knew? CFHQ did.
400 meter run
50 Pull-ups
400 meter run
50 Push-ups
400 meter run
50 Sit-ups
400 meter run
50 Squats
Caitlin- 16:30
Tommy- 20:40
Todd McK- 20:59
Paige- 24:40
Candice- 22:06
Casey- 28:05
Jeremy- 22:48
Teresa- 21:06
T- 17:28
Nice job everyone! Good prioritization on a nice Sunday afternoon. Angie is a favorite for the CFSF PT people, however, adding a run changed things a bit. Some of our faster runners were crushed. One or the other and it's all good. Mash them together and we become the nail.
Thanks for another great day at CFSF.
CFSF
Monday, October 27, 2014
141024
Moving a large load over a great distance, systemic flexion and extension are both classic CrossFit concepts that definitely deliver the desired effect. What is the desired effect? That's right. We become stronger, with increases in work capacity and GPP. Add mobility into the equation and we become more durable as well.Oh yeah, it's fun too!
21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)
Dustin- 75 12:30
Eric- 75 10:37
Todd McK- 45 12:52
Paige- 15 10:59
Joan- 15 10:55
Carrie- 25 11:21*
Casey- 95 13;09
Teresa- 55 10:59
Holley- 15 14:54
Matt- 65 14:46*
Juan- 65 14:03
Caroline- 25 16:24*
Tommy- 65 15:58
Sharon- 35 16:16
Stephen- 65 13:58*
Candice- 45 16:56
Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.
Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!
Thanks for another great day at CFSF!
"Only a dickhead couldn't love this stuff."
-Adrian Bozman
CFSF
21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)
Dustin- 75 12:30
Eric- 75 10:37
Todd McK- 45 12:52
Paige- 15 10:59
Joan- 15 10:55
Carrie- 25 11:21*
Casey- 95 13;09
Teresa- 55 10:59
Holley- 15 14:54
Matt- 65 14:46*
Juan- 65 14:03
Caroline- 25 16:24*
Tommy- 65 15:58
Sharon- 35 16:16
Stephen- 65 13:58*
Candice- 45 16:56
Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.
Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!
Thanks for another great day at CFSF!
"Only a dickhead couldn't love this stuff."
-Adrian Bozman
CFSF
Friday, October 24, 2014
141023
Thrusters consume copious amounts of fuel. Throw a clock in the equation and things can get dicey pretty fast. This was a great workout scheme that left everyone totally drained. Thanks CFHQ!
Thrusters on the clock
5 Thrusters on the minute for 5 minutes
Every 5:00 minutes add weight until reps cannot be completed.
Beginning and finishing loads were recorded, time to completion and number of total reps were scored.
Juan- 65-85 75 reps
Carrie- 45-65 12:32 62 reps
Tammy- 55-75 20:00
Matt- 75-115 12:00 57 reps
Dustin- 75-135 80 reps
Todd McK- 45-85 16:00 80 reps
Paige- 15-50 23:50 115 reps
Casey- 75-135 17:00 81 reps
Candice- 45-75 12:00 57 reps
Todd- 75-155 21:00 101 reps
Teresa- 45-85 14:20 75 reps
Sharon- 45-65 11:34 58 reps
Holley 15-55 15:00 75 reps
Joan- 35-45 49 reps
Jeremy- 45-95 85 reps
Stephen- 45-95 20:00 100 reps
Caitlin- 35-65 100 reps
Tommy- 65-105 18:25 55 reps
Eric- 75-135 12:00 60 reps
Caroline- 15-35 19:00 100 reps
John- 75-155 20:58 103
Great workout everyone! OUTSTANDING job Paige- top rep total of the day! We had several people get to 100 reps or more and that is awesome! John, Todd, Casey, Dustin, and Eric- 135 pounds and above are monster Snatches- excellent work you guys! This was a really great day- THANKS!
Big THANKS for coming out to picture night. Our web guy Alex got some great shots that you'll see when the CFSF site relaunches with lots of cool features. Thanks Alex!
Thanks for all the help lunch crew: Eric, Todd, Todd McK, and Casey.
Thanks for another great day at CFSF. Thanks for your fuel, enthusiasm, and determination. That's all good stuff.
Breakout!
CFSF
Thrusters on the clock
5 Thrusters on the minute for 5 minutes
Every 5:00 minutes add weight until reps cannot be completed.
Beginning and finishing loads were recorded, time to completion and number of total reps were scored.
Juan- 65-85 75 reps
Carrie- 45-65 12:32 62 reps
Tammy- 55-75 20:00
Matt- 75-115 12:00 57 reps
Dustin- 75-135 80 reps
Todd McK- 45-85 16:00 80 reps
Paige- 15-50 23:50 115 reps
Casey- 75-135 17:00 81 reps
Candice- 45-75 12:00 57 reps
Todd- 75-155 21:00 101 reps
Teresa- 45-85 14:20 75 reps
Sharon- 45-65 11:34 58 reps
Holley 15-55 15:00 75 reps
Joan- 35-45 49 reps
Jeremy- 45-95 85 reps
Stephen- 45-95 20:00 100 reps
Caitlin- 35-65 100 reps
Tommy- 65-105 18:25 55 reps
Eric- 75-135 12:00 60 reps
Caroline- 15-35 19:00 100 reps
John- 75-155 20:58 103
Great workout everyone! OUTSTANDING job Paige- top rep total of the day! We had several people get to 100 reps or more and that is awesome! John, Todd, Casey, Dustin, and Eric- 135 pounds and above are monster Snatches- excellent work you guys! This was a really great day- THANKS!
Big THANKS for coming out to picture night. Our web guy Alex got some great shots that you'll see when the CFSF site relaunches with lots of cool features. Thanks Alex!
Thanks for all the help lunch crew: Eric, Todd, Todd McK, and Casey.
Thanks for another great day at CFSF. Thanks for your fuel, enthusiasm, and determination. That's all good stuff.
Breakout!
CFSF
Thursday, October 23, 2014
141022
Strength days are what some people like most about CrossFit, and what separates us from any other programs around. Strength AND conditioning. Peerless, and sublime. Thanks CFHQ!
Push jerk 3-3-3-3-3
1 mile run
Juan- 95 7:54
Dustin- 200 8:17
Todd McK- 95 7:20
Paige- 65 8:50
Eric- 200 7:09
Carrie- 80 7:42
Paul- 135 6:05
Teresa- 120 9:07
Sharon- 95 10:19
Caroline- 60 9:23
Candice- 110 8:58
Tommy- 145 9:13
Caitlin- 75 9:13
Great job guys, and monster lifts Dustin, Eric, and Teresa! The Push jerk has a great aesthetic value and is a very efficient way to get the bar from the rack to overhead. The Push jerk is more about getting under the bar than a Push press is. We always cue the 'pull' under versus the 'push' up component. AND remember that none of this occurs until the hips have opened fully!
Why do we perform a dead hang at the end of each SAM? That's right. Positioning. This is EXACTLY where the bar should finish- in an ACTIVE overhead position. Miss that and you'll miss the lift.
Strength days are a favorite because the usually allow us some extra time to throw in some extra fun. Today was a mile run. Good choice. Anything under 8:00 minutes is good. Anything under 7:00 minutes is really good. Nice run Paul- you are super fast and would be an exceptional anchor leg runner on any relay team.
Big THANKS to Eric, Sharon, and Teresa!
Ready to lead, ready to follow.
CFSF
Push jerk 3-3-3-3-3
1 mile run
Juan- 95 7:54
Dustin- 200 8:17
Todd McK- 95 7:20
Paige- 65 8:50
Eric- 200 7:09
Carrie- 80 7:42
Paul- 135 6:05
Teresa- 120 9:07
Sharon- 95 10:19
Caroline- 60 9:23
Candice- 110 8:58
Tommy- 145 9:13
Caitlin- 75 9:13
Great job guys, and monster lifts Dustin, Eric, and Teresa! The Push jerk has a great aesthetic value and is a very efficient way to get the bar from the rack to overhead. The Push jerk is more about getting under the bar than a Push press is. We always cue the 'pull' under versus the 'push' up component. AND remember that none of this occurs until the hips have opened fully!
Why do we perform a dead hang at the end of each SAM? That's right. Positioning. This is EXACTLY where the bar should finish- in an ACTIVE overhead position. Miss that and you'll miss the lift.
Strength days are a favorite because the usually allow us some extra time to throw in some extra fun. Today was a mile run. Good choice. Anything under 8:00 minutes is good. Anything under 7:00 minutes is really good. Nice run Paul- you are super fast and would be an exceptional anchor leg runner on any relay team.
Big THANKS to Eric, Sharon, and Teresa!
Ready to lead, ready to follow.
CFSF
Tuesday, October 21, 2014
141020
The Dirty Thirty got some mixed reviews, some loved it, while some loathed it. Either way good job, and thanks CFHQ!
30 Box jumps, 30" box
30 Chest to bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges, 95 pounds
30 Knees to elbows
30 Push press, 95 pounds
30 Hip extensions, 25 pound plate
30 Wall ball shots, 11 foot target, 20/16
30 Burpees
30 Triple unders (*Doubles)
Box" KB# PP# Hip ext# Doubles? Time
Dustin- 32" 53 75 25 Y 31:41
Matt- 30" 53 65 15 Y 31:20
Eric- 32" 53 75 25 Y 25:15
Todd McK- 30" 35 45 15 Y 26:42
Casey- 30" 70 95 25 Y 34:16
Sharon- 20" 35 35 15 Y 29:47
Teresa- 30" 44 65 25 Y 29:33
Caitlin- 24" 35 45 15 Y 23:15
Cayden- 24" 35 45 15 Y 22:00
Tommy- 30" 53 65 25 Y 34:56
Q- 30" 53 X 25 Y 29:18
Todd- 30" 70 95 25 Y 29:39
Great workout everyone! The motivation for CrossFit to introduce us to the Triple-under is now quite clear. EVERYBODY is getting their Doubles. That is AWESOME! Good job guys, and guess what? You will be getting Triples before you know it. They're the new Doubles.
We kept the Walking lunge and Push press loads the same, which meant one was manageable, the other not so much- just keep moving. Interesting that HQ would throw two new twists at us in one session. The Triples, AND an 11 foot WBS target? Really? Yes. Do more- be more.
Fortunately for us the Loaded hip extensions weren't new. We get those periodically in our warm-up. You're welcome. Everyone agreed that the Burpees were the tall glass of suck today. But we expect that of Burpees, and after a mile of them, 30 was nothing! The CFSF tried, true, and tested Burpee veterans motored right through. More good work.
Nobody said much about the CTB pull-ups. They are to Pull-ups what Triples are to Doubles. We don't cringe when we see CTB on the board, we just do them. That's the way it'll be for the Triples. The Triples were the only thing standing in the way of a few people getting this workout as prescribed. The only reconciliation can be learn those Triples!
www.trackmypr.com
Thanks very much for your help Casey, Sharon, and Teresa, and thanks for another great day of training and conditioning at CFSF.
On time, on target, NEVER quit.
CFSF
30 Box jumps, 30" box
30 Chest to bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges, 95 pounds
30 Knees to elbows
30 Push press, 95 pounds
30 Hip extensions, 25 pound plate
30 Wall ball shots, 11 foot target, 20/16
30 Burpees
30 Triple unders (*Doubles)
Box" KB# PP# Hip ext# Doubles? Time
Dustin- 32" 53 75 25 Y 31:41
Matt- 30" 53 65 15 Y 31:20
Eric- 32" 53 75 25 Y 25:15
Todd McK- 30" 35 45 15 Y 26:42
Casey- 30" 70 95 25 Y 34:16
Sharon- 20" 35 35 15 Y 29:47
Teresa- 30" 44 65 25 Y 29:33
Caitlin- 24" 35 45 15 Y 23:15
Cayden- 24" 35 45 15 Y 22:00
Tommy- 30" 53 65 25 Y 34:56
Q- 30" 53 X 25 Y 29:18
Todd- 30" 70 95 25 Y 29:39
Great workout everyone! The motivation for CrossFit to introduce us to the Triple-under is now quite clear. EVERYBODY is getting their Doubles. That is AWESOME! Good job guys, and guess what? You will be getting Triples before you know it. They're the new Doubles.
We kept the Walking lunge and Push press loads the same, which meant one was manageable, the other not so much- just keep moving. Interesting that HQ would throw two new twists at us in one session. The Triples, AND an 11 foot WBS target? Really? Yes. Do more- be more.
Fortunately for us the Loaded hip extensions weren't new. We get those periodically in our warm-up. You're welcome. Everyone agreed that the Burpees were the tall glass of suck today. But we expect that of Burpees, and after a mile of them, 30 was nothing! The CFSF tried, true, and tested Burpee veterans motored right through. More good work.
Nobody said much about the CTB pull-ups. They are to Pull-ups what Triples are to Doubles. We don't cringe when we see CTB on the board, we just do them. That's the way it'll be for the Triples. The Triples were the only thing standing in the way of a few people getting this workout as prescribed. The only reconciliation can be learn those Triples!
www.trackmypr.com
Thanks very much for your help Casey, Sharon, and Teresa, and thanks for another great day of training and conditioning at CFSF.
On time, on target, NEVER quit.
CFSF
Monday, October 20, 2014
141019
This is a big workout, at prescription monstrous, that required a lot of fuel to complete. Good job hanging on strong through to the end, and thanks for the opportunity to honor this Hero CFHQ.
'Abbate'
1 mile run
155 pound Clean and jerk, 21 reps
800 meter run
155 pound Clean and jerk, 21 reps
1 mile run
155 pound Clean and jerk, 21 reps
800 meter run
155 pound Clean and jerk, 21 reps
1 mile run
Juan- 75 31:18
Todd McK- 55 31:48
Paige- 35 34:33
Teresa- 65 34:19
Todd- 115 32:40
Casey- 135 42:00
T- 95 31:58
Good workout everybody. We couldn't have asked for a better day to be outside and running, of which there was a LOT. We left the option for a Power, or full Clean on the table. Most took the Power option- however, one guy took it downtown. Good job and HOOF*CKINYAH Todd McK!
That's good fuel. THANKS.
This workout is named in honor of U.S. Marine Corps Sergeant Matthew Abbate, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, who was killed on December 2, 2010 during combat operations in the Helmand province, Afghanistan.
Thanks for another great day at CFSF.
Strength + mobility = durability
CFSF
141018
This was a great workout with a second helping of GHD thrown in for good measure. Loved it. Thanks CFHQ!
10:00 AMRAP
10 GHD sit-ups (*1:1 20/16)
15 Push-ups
10 GHD sit-ups
30 Squats
Teresa- Rx 3 + 15
Todd- Rx 4
Christine- 3 + 25*
T- Rx 4 + 45
Good job, and good workout you guys. As usual, the time for this session was perfect. Any longer and intensity begins to drop off as the need for rest becomes increasingly more difficult to ignore.
You don't have to go fast, you just have to go.
Thanks very much for the kind words Christine, and good luck on your Master's Competition. You know where we are. Come back anytime.
www.trackmypr.com
3-2-1 Go!
CFSF
10:00 AMRAP
10 GHD sit-ups (*1:1 20/16)
15 Push-ups
10 GHD sit-ups
30 Squats
Teresa- Rx 3 + 15
Todd- Rx 4
Christine- 3 + 25*
T- Rx 4 + 45
Good job, and good workout you guys. As usual, the time for this session was perfect. Any longer and intensity begins to drop off as the need for rest becomes increasingly more difficult to ignore.
You don't have to go fast, you just have to go.
Thanks very much for the kind words Christine, and good luck on your Master's Competition. You know where we are. Come back anytime.
www.trackmypr.com
3-2-1 Go!
CFSF
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