141209

We finish the Ladies up with a real ball breaker- 'Fran', affectionately known as the "F" word at CFSF, who is loved, or hated but NEVER ignored. There were options; some people would rather do ANYTHING except 'Fran', and we feel your pain.

'Fran'
21-15-9 reps:
95/65 pound Thruster
Pull-ups

Juan- 65  6:25
Todd McK- 45  5:07
Joan- 35  10:26
Lee- 45  6:27
Jeremy- 75  6:27
Paige- 35  9:48
Caroline- 25  8:12
Caitlin- 45  4:35
Teresa- Rx  4:39
Taj- 45  8:48

'Jackie'
1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Dustin- 11:42
Casey- 10:45
Todd- 8:48
Jeremy- 10:49

Great workout(s) everyone. Welcome to CFSF Lee, and Taj. 'Fran' is a CrossFit rite of passage and you guys did great. Although the option wasn't too much better than the wod- hammer to the hand, or hammer to the foot kinda thing, it's still nice to have options.

Good job Jeremy. Doublemint gum today.

Heroes are next. Standby. You've made it this far. There's still a little more left. Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.

CFSF

141207

Like 'Charlotte', 'Caroline' is also obscure. But we found her, and she's a winner.

'Caroline'
185 pound Power clean, 10 reps
500 meter row
185 pound Power clean, 15 reps
750 meter row
185 pound Power clean, 20 reps
1000 meter row

Caitlin- 75  19:24
Todd McK- 65  14:55
Tommy- 95  17:15
Juan- 85  15:02
Sharon- 45  18:25*
Stephen- 115  17:24
Joan- 35  16:34*
Matt- 135  19:10
Todd- 135  19:12
Teresa- 85  16:10
Wesley- 95  13:25
John- 95  12:13
Jeremy- 95  14:50
Eric- 115  13:25

Great job everyone. Olympic lifts for reps can get dicey fast if you aren't hitting the cues we've discussed, and this workout is a great example of just that. Rushing your set-up only leads to greater impatience, and then timing is off as well. You're working harder than you have to.

Move with a purpose, but don't rush and forget the most important thing: Form.

Thanks Sharon, and Teresa, and thanks for another great day at CFSF.

CFSF

141206

Some of the Winter Circus workouts are obscure, seldom seen outside this time of the year. 'Charlotte' would definitely fall in this category. Another fun, yet deceivingly difficult session.

'Charlotte'
21-15-9 reps:
95/65 pound Overhead squat
95/65 pound Sumo deadlift high pull

Sharon- 35  8:25*
Juan- 75  7:01
Joan- 35  8:47*
Todd- 75  8:25
Matt- 75  10:11
Teresa- Rx  7:55
Casey- Rx  7:12
Candice- Rx  6:37
*unbroken

Nice workout everybody. These two exercises are mother grabbers of the highest order. Good job hanging on tightly through to the end. Outstanding job going unbroken Joan, and Sharon.

Keep moving.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.
CFSF

141205

'Cindy' is an all-time CFSF favorite that the PT people love to see. She, along with her cousin 'Mary' have become an integral part of the Winter Circus. No double-dippers today....

'Cindy'
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

John- 21 + 3
Wesley- 22 + 11
Eric- 18 + 7
Dustin- 12
Carrie- 12+ 5
Casey- 15
Todd McK- 16 + 5
Paige- 8 + 27
Juan- 13 + 8
Sharon- 8
Stephen- 14
Candice- 13 + 16

'Mary'
20:00 AMRAP
5 Handstand push-ups
10 Pistols
15 Pull-ups

Joan- 6 + 14
Teresa- 8 + 9
Todd- 8 + 5
Matt- 8

Great workout(s) everybody! We had some monster round totals, and SOLID PT from everyone. As they go, this is a fun one. Really. Hope you enjoyed it.

Standby. The 2014 Winter Circus is just getting going.

Big THANKS to Sharon, Teresa, Todd, and Casey.

CFSF

141203

We finished the first Winter Circus cycle with a couple of CFSF favorites, 'Grace', or 'Isabel'.

'Grace'
135 pound Clean and jerk, 30 reps

Juan- 85  4:50
Dustin- Rx  4:28
Eric- Rx  4:40
Todd McK- 65  4:25
Paige- 45  5:27
Joan- 35  3:35
Carrie- 55  6:09
Teresa- 85  2:46
Matt- 115  4:58
Caitlin- 65  5:09
Stephen- 95  3:43
Todd- Rx  3:47
Sharon- 65  7:15
Candice- 75  4:28
Jeremy- 75  4:32
T- 115  4:12

'Isabel'
135 pound Snatch, 30 reps

Dustin- 95  2:35
Eric- 95  2:50
Teresa- 65  2:00
Matt- 75  2:25
Stephen- 65  2:23
Todd- 75  1:33
Jeremy- 65  3:03
T- 75  3:32

Great workout(s) everyone. Nice job getting 'Grace' as prescribed Dustin, Eric, and Todd, and super fast finish Teresa.

We had a two for one sale and eight people took advantage. These are the CFSF "energizer bunnies" who, with a big smile on their faces, will just keep going, and going. What's more is that if there were a third option, these people would have gotten it too. Do more. Be more. That's good fuel.

Thursday is an OS rest day. Open gym 5:15-6:15 for skills, or mobility. Take advantage of this extra time.

Thanks for another great day at CFSF.

Movement = Life.
CFSF

141202

The second workout of the Winter Circus was 'Heather', a fun little triplet that we've never seen before and she's a beauty.

'Heather'

3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows

John- Rx  16:24

Wesley- 185  15:25

Carrie- 95  17:36

Todd McK- 115  16:47

Paige- 85  19:11

Dustin- Rx  16:50
Joan- 65  17:05
Casey- Rx  18:11
Teresa- 115  13:18
Caitlin- 95  13:45
Stephen- 165  14:25
Sharon- 95  17:06
Jeremy- 185  13:52
T- 185  13:32

'Helen'
3 rounds
400 meter run
21 Kettlebell swings
12 Pull-ups

Lee- 35  13:34
Taj- 35  12:48

Great workouts everyone. Nice work as prescribed Casey, Dustin, and John, and super fast finish Teresa. 'Heather' was a deceivingly difficult workout. Ring rows sound manageable but are much more difficult following Deadlifts.

Did you stay within the :10-:15 second goal from the first row through to the third? Most went out like a house on fire which resulted in successively slower rows by the third round. We like consistency at CFSF so do you govern the first half, ensuring a stronger finish? Or do you go out strong and hope to stay strong through to the end? Yes. These are the things you learn about yourself over time as you train.

Good job Lee, and Taj. 'Helen' is our go-to girl and you guys did great. Thanks for your hard work and monster efforts.

Wednesday is the last day of the first cycle, and there will be options. It's going to be a blast.

Thanks for another great day at CFSF.

Flat backs, big hips, and deep dips.
CFSF

141201

Welcome back! CFSF hopes everyone had a great Thanksgiving break but, IT'S OVER. There were a few hardcore CFSF coaches that came in a got in some monstrous sessions during their break, and a fun little 12.1 repeat on Thanksgiving day. What? Repeat?

It's here. The 2014 Winter Circus has arrived, and Barbara starts the show.

'Barbara'
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 rest between rounds

Dustin- 48:46
Juan- 42:03
Todd McK- 49:23
Paige- 54:54
Lee- (1/2) 32:58
Joan- 53:08
Casey- 43:26
Tammy- (3) 26:00
Eric- 40:55
Stephen- 36:04
Caitlin- 35:18
Matt- 42:10
Jeremy- 51:21
Caroline- 37:20
Teresa- 44:55
Taj- (3) (1/2) 16:30
T- 34:30
John- 32:52
Wesley- 32:11

Max Burpees in 7:00

Teresa- 83
Todd- 80
Jeremy- 77
Juan- 65
Lee- 55
Taj- 30
Todd McK- 107
Pasige- 58
T- 80

Great job everyone. Monster Burpees Todd McK, and super fast finish Wesley. Burpees and Barbara have one thing in common- someones ass is getting kicked, and we know it's going to be us. But that's why we do it. It makes us better.

For the uninitiated, Barbara is a kick in the groin. She mellows with exposure. Good job hanging on through to the end, which for some bordered on cruel and unusual punishment. Welcome to CFSF.

The Winter Circus will prove that you can do much more than you think you can. It's just mind over matter. In 2008, we did three Hero workouts in a row and thought we were bad ass mofos. Somehow that has turned into a one month celebration of  the ability, determination, and fortitude that CrossFit demands of us.

Show up. Work hard. Repeat. Repeat? Yes.

Thanks for another great day at CFSF. Thanks for your hard work, monster efforts, and super strong fuel.

"A single twig breaks, but the bundle of twigs is strong."
-Tecumseh

CFSF