'Barbara' is that old friend that visits every now and then who you're happy to see arrive, but happier upon departure. She will kick your ass until your teeth hurt...
'Barbara'
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between rounds.
Juan- 42:32
Todd McK- 46:36
Casey- 44:52
Candice- 45:47
Teresa- 43:06
Great workout, and even better prioritization for a nice Sunday afternoon! That 3:00 minutes gets a bit shorter, and shorter each round huh? Feels like it does for sure.
Success with 'Barbara' hinges on your ability to go unbroken, which sounds difficult but isn't. If you go hard, this is just about a 1:1 ratio of work to rest.
Big THANKS to Casey, and Teresa.
Soft is contagious. Don't catch it!
CFSF
Tuesday, November 11, 2014
141107
This was another great workout from CFHQ that definitely delivered the desired effect. Flat on your back in twenty minutes or less? Yes. Loved it. Thanks CFHQ!
4 rounds:
400 meter run
20 Ring dips (*band assist/^mix)
20 Ring dips (*band assist/^mix)
Tommy- 16:12*
Todd McK- Rx 21:41
Paige- 16:51*
Carrie- 16:08*
Cliff- 21:23^
Sharon- 18:10*
Juan- 15:25^
Caroline- 15:48*
Candice- 14:55*
T- Rx 15:05
Good job everyone! Dips are tough. Ring dips are really tough. Multi-planar stuff where we have to be able to stay dialed in and super stable while performing them. If you were slammed early, get more Ring dip practice. Any time there are Push-ups in the warm-up switch a few out for Ring dips. You'll be cranking them out in no time.
Even though the runs crushed us, this was a good day to be outside running. The weather was great, and compared to summer heat, this was a walk in the park.
Thanks for another great day at CFSF.
CrossFit!
CFSF
Thursday, November 6, 2014
141105
This was a super fun workout that turned out to be a lung burner of the first order. Loved it! Thanks CFHQ.
5 Row repeats:
1. Sub -1:25 as long as possible
2. Sub -1:30 as long as possible
3. Sub -1:35 as long as possible
4. Sub -1:30 as long as possible
5. Sub -1:25 as long as possible
3:00 minute rest between rows
1 2 3 4 5 Scale
Casey- :50 :51 1:01 :40 :22 :10
Dustin- Rx :30 :41 :47 :34 :27
Juan- :11 :30 :42 :36 :16 :05
Todd McK- :32 :40 1:04 :36 :26 :20
Jeremy- :39 :54 :47 :32 :22 :10
Matt- Rx :44 :40 :48 :34 :24
Sharon- :22 :22 :44 :27 :29 :25
Todd- :43 :47 1:10 :45 :29 :10
Tommy- :45 :38 1:07 :41 :27 :05
Caitlin- :15 :47 1:13 :41 :27 :40
T- :20 :34 :50 :28 :27 :15
This was a very well thought out workout that flipped the tables on rowing from power to frequency. Nice job everyone, and outstanding job at prescription Dustin, and Matt. Even when scaled these splits are no joke. They require an ability to filter discomfort and continue rowing while everything else inside is begging you to stop.
This workout rewarded the power people and pounded the aerobs. If you could combine frequency AND power, this was your day in the sun. Throw height into the equation and we're cooking with gas. Not too many people can crank out a sub 1:25/500 meter row. Be pleased.
Thursday is an OS rest day. Open gym 5:15-6:15 for skills, a missed wod, mobility, or anything that helps you recover. Use your extra time wisely.
This is a shout out to former CFSF member Lynde Nanson, who completed a 100-mile Pinhote Trail run over the weekend. The run started in Heflin, and finished in Sylacauga. John Fenn ran the last 15 miles with her. Great going Lynde, and John.
Thanks for another great day at CFSF. Thanks for your monster efforts and great fuel.
-25
CFSF
5 Row repeats:
1. Sub -1:25 as long as possible
2. Sub -1:30 as long as possible
3. Sub -1:35 as long as possible
4. Sub -1:30 as long as possible
5. Sub -1:25 as long as possible
3:00 minute rest between rows
1 2 3 4 5 Scale
Casey- :50 :51 1:01 :40 :22 :10
Dustin- Rx :30 :41 :47 :34 :27
Juan- :11 :30 :42 :36 :16 :05
Todd McK- :32 :40 1:04 :36 :26 :20
Jeremy- :39 :54 :47 :32 :22 :10
Matt- Rx :44 :40 :48 :34 :24
Sharon- :22 :22 :44 :27 :29 :25
Todd- :43 :47 1:10 :45 :29 :10
Tommy- :45 :38 1:07 :41 :27 :05
Caitlin- :15 :47 1:13 :41 :27 :40
T- :20 :34 :50 :28 :27 :15
This was a very well thought out workout that flipped the tables on rowing from power to frequency. Nice job everyone, and outstanding job at prescription Dustin, and Matt. Even when scaled these splits are no joke. They require an ability to filter discomfort and continue rowing while everything else inside is begging you to stop.
This workout rewarded the power people and pounded the aerobs. If you could combine frequency AND power, this was your day in the sun. Throw height into the equation and we're cooking with gas. Not too many people can crank out a sub 1:25/500 meter row. Be pleased.
Thursday is an OS rest day. Open gym 5:15-6:15 for skills, a missed wod, mobility, or anything that helps you recover. Use your extra time wisely.
This is a shout out to former CFSF member Lynde Nanson, who completed a 100-mile Pinhote Trail run over the weekend. The run started in Heflin, and finished in Sylacauga. John Fenn ran the last 15 miles with her. Great going Lynde, and John.
Thanks for another great day at CFSF. Thanks for your monster efforts and great fuel.
-25
CFSF
Wednesday, November 5, 2014
141105
At CFSF we affectionately refer to 'Fran' as the F word, and try not to talk about her too much. She's a rite of passage for CrossFitters, and loved or hated, she brings the heat. 'Fran' will kick your ass in a big way. That's also a big part of why we do it. We come back smiling. Thanks CFHQ.
'Fran'
21-15-9 reps of:
Thruster, 95/65
Pull-ups
Dustin- Rx 8:22
Eric- Rx 4:28
Juan- 65 7:26
Jeremy- 75 6:53
Joan- 35 8:42*
Todd McK- 45 5:42
Paige- 35 9:00*
Tammy- Rx 8:10
Casey- Rx 4:50
Teresa- Rx 6:14
Matt- 85 6:55
Caitlin- 55 5:43
Tommy- 75 8:41
Stephen- 75 6:40
Caroline- 35 8:40*
Cliff- 75 8:39
Candice- 55 7:58
T- 75 5:53
Wesley- 45 4:36
Gabe- Rx 4:05
*band assist
Dustin- Rx 8:22
Eric- Rx 4:28
Juan- 65 7:26
Jeremy- 75 6:53
Joan- 35 8:42*
Todd McK- 45 5:42
Paige- 35 9:00*
Tammy- Rx 8:10
Casey- Rx 4:50
Teresa- Rx 6:14
Matt- 85 6:55
Caitlin- 55 5:43
Tommy- 75 8:41
Stephen- 75 6:40
Caroline- 35 8:40*
Cliff- 75 8:39
Candice- 55 7:58
T- 75 5:53
Wesley- 45 4:36
Gabe- Rx 4:05
*band assist
Great workout everybody! Lots of Rx's, and some very fast finishes. That is outstanding, and also wicked strong fuel for everyone. Thanks for those monster efforts- 'Fran' demands it.
There were several people who were introduced to'Fran' for the first time and did really well. First meetings are always a bit awkward, and can get dicey fast. Good job holding on and pushing forward through to the end. You're official now!
There is a love/hate relationship with 'Fran' that is the epitome of CrossFit. She evokes a sense of betterment in everyone that does the workout. We expect improvement, and while that doesn't exactly occur every time, it establishes a goal that stokes the fire of resolve that burns in our gut compelling us to do more.
"She will not get the best of me every time. I'll get her back."
-Brad (Branimal) Bunde
'Fran' makes us expect more of ourselves.
Thanks for another great day at CFSF. Thanks for your fuel, and enthusiasm. We needed both badly!
-26
CFSF
There were several people who were introduced to'Fran' for the first time and did really well. First meetings are always a bit awkward, and can get dicey fast. Good job holding on and pushing forward through to the end. You're official now!
There is a love/hate relationship with 'Fran' that is the epitome of CrossFit. She evokes a sense of betterment in everyone that does the workout. We expect improvement, and while that doesn't exactly occur every time, it establishes a goal that stokes the fire of resolve that burns in our gut compelling us to do more.
"She will not get the best of me every time. I'll get her back."
-Brad (Branimal) Bunde
'Fran' makes us expect more of ourselves.
Thanks for another great day at CFSF. Thanks for your fuel, and enthusiasm. We needed both badly!
-26
CFSF
Tuesday, November 4, 2014
141103
We are trained rats. With all of the seven round workouts we've seen lately, not one but two people decided they would do seven rounds today. We should have let them go... You're welcome. It's understandable to want more though, this was a super fun workout. Thanks CFHQ!
5 rounds:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Juan- 75 6:04
Eric- 95 6:49
Joan- 15 7:15
Tammy- 55 6:57
Paige- 35
Todd McK- 55 8:17
Allie- 15 5:53
Casey- 115 7:33
Candice- 55 4:55*
Cliff- (4) 95 7:33
Stephen- 75 FS 7:01
Caitlin- 45 6:43*
Jeremy- 65 7:23*
Teresa- 65 5:15*
Caroline- 35 FS 8:35
Matt- 65 5:34
Zack- 35 6:09
T- 85 5:33*
Sharon- 45 7:59
Great workout everyone, and good job if you hit the standing target and went *unbroken*. This was a tough workout that required a lot of thought when deciding how much to lift. Using the same load for all three exercises kinda made it like the hammer AND the nail.
Of the three exercises, feedback was unanimous, the Hang power snatch was the suck. With only a dip to open hips up fully it had to be powerful and violent. Rush to pull and it's over. Hips just made the tag and they're out of the ring. We talked about patience and timing during the warm-up and how important it is to stay on time, otherwise pay the piper more than he needs to be paid.
With regard to the Overhead squat; it's an equal opportunity offender. Indiscriminately difficult from a strength, and stability standpoint. If you're still getting hammered get more practice. Do some unloaded OHS with any warm-up, or cash out. Continue shoulder, and hip mobs, and DON'T forget your ankles.
Be pleased. Other than CrossFitters, very few people ever incorporate an Overhead squat into their training. Nobody was doing Overhead squats before coming to CFSF- You are now. Good job!
It was great to see Alli, and Cliff back. Two solid sources of good fuel that will help motivate everyone to work hard. Good stuff.
-27
Thanks for another great day at CFSF. Thanks for your monster efforts and fuel.
On time, on target, NEVER quit.
CFSF
5 rounds:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Juan- 75 6:04
Eric- 95 6:49
Joan- 15 7:15
Tammy- 55 6:57
Paige- 35
Todd McK- 55 8:17
Allie- 15 5:53
Casey- 115 7:33
Candice- 55 4:55*
Cliff- (4) 95 7:33
Stephen- 75 FS 7:01
Caitlin- 45 6:43*
Jeremy- 65 7:23*
Teresa- 65 5:15*
Caroline- 35 FS 8:35
Matt- 65 5:34
Zack- 35 6:09
T- 85 5:33*
Sharon- 45 7:59
Great workout everyone, and good job if you hit the standing target and went *unbroken*. This was a tough workout that required a lot of thought when deciding how much to lift. Using the same load for all three exercises kinda made it like the hammer AND the nail.
Of the three exercises, feedback was unanimous, the Hang power snatch was the suck. With only a dip to open hips up fully it had to be powerful and violent. Rush to pull and it's over. Hips just made the tag and they're out of the ring. We talked about patience and timing during the warm-up and how important it is to stay on time, otherwise pay the piper more than he needs to be paid.
With regard to the Overhead squat; it's an equal opportunity offender. Indiscriminately difficult from a strength, and stability standpoint. If you're still getting hammered get more practice. Do some unloaded OHS with any warm-up, or cash out. Continue shoulder, and hip mobs, and DON'T forget your ankles.
Be pleased. Other than CrossFitters, very few people ever incorporate an Overhead squat into their training. Nobody was doing Overhead squats before coming to CFSF- You are now. Good job!
It was great to see Alli, and Cliff back. Two solid sources of good fuel that will help motivate everyone to work hard. Good stuff.
-27
Thanks for another great day at CFSF. Thanks for your monster efforts and fuel.
On time, on target, NEVER quit.
CFSF
Monday, November 3, 2014
141031
A trend... Another super fun little Hero couplet that treated us like bad stepchildren. Thanks CFHQ.
'Sham'
7 rounds of:
11 Body weight Deadlifts
7 rounds of:
11 Body weight Deadlifts
100 meter sprint
Dustin- 205 10:04
Matt- 135 8:58
Joan- 75 9:07
Todd McK- 115 9:51
Paige- 65 10:12
Casey- 200 9:15
Teresa- 115 8:42
Stephen- 135 10:04
Todd- Rx 8:42
Caitlin- Rx 7:45
Juan- 155 8:30
Tommy- 185 12:35
Jeremy- 185 9:12
T- 135 7:44
Great workout everyone. We had several people come close to getting this gem as prescribed, but only two did. Nice job Caitlin, and Todd. You are STRONG!
How many were able to go UNBROKEN on the Deads? Scaling is key for maintenance of intensity. Otherwise we're standing there gasping instead of motoring through to the end.
This workout is named in honor of U.S. Air Force Staff Sergeant David Wieger, assigned to Special Investigations, Detachment 303, who was killed November 1, 2007 near Balad Air Force Base, Iraq.
Thanks for another great day at CFSF, and thanks for your monster efforts- Heroes deserve it.
CFSF
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