Tuesday, April 26 'Deads'

The deadlift is a monster lift. Seriously, it packs more punch than any other exercise we do. It requires total body involvement, and hip power unrivaled by any other single exercise. Not to mention the hormonal kick it delivers, and it's functional. Who could ask for anything more?

Deadlifts 1-1-1-1-1-1-1

Eric- 400 PR
DT- 225
Tammy- 225 PR
Chris- 255
Tonya- 125
Matt- 255
Dan- 310 PR
John- 440
Holley- 145
Brad- 365
Brandi- 200
Teresa- 200
Sharon- 220
Casey- 375
Scott O- 345
Joey- 240
T- 305
Emilee- 21, 15, 9  KB dead 35#/OH squat 35# 

This was another great session at CFSF. There were several PR's today, and some really solid deadlifts. We are hitting all of the cues that need to be hit, and beginning to move serious weight. John, Tammy, OUTSTANDING LIFTS!  Sam, Scott O, super good job on getting locked on. From here, your ability to maintain that good set-up each and every time you get in it. Uniformity. Your ability to recognize that something is not dialed in, and correct it.

Great to see Joey, he brings good fuel, and everyone benefits from his presence. Same for Burly Girl, and Burly Baby Texas Ranger. Always good to see them. That's all part of what makes CFSF so special.

We have The CrossFit Games 11.6 next, and it looks like fun. Unless Chicken Little stops by, WE ARE ROLLING! Come hell or high water.

Thanks for all the terrific efforts today. Your hard work motivates everyone toward excellence.

http://www.mobilitywod.blogspot.com/

Take care of your business. Hit the mobility blog and find some mobs for your tender pieces. Get some every day.

Chasing excellence
CFSF

Fun on the O'course

Monday, April 25 'Tabata Something Else"

TABATA! Just hearing that name evokes some interesting feelings. Just four minutes of work all together... Only this time NO REST! What a difference, huh? Personally, I love the Tabata protocol. Applicable to just about ANYTHING (including delivery... think about it), the intervals are perfectly balanced to allow high  intensity right up through to the end. The question is, just how comfortable are you in very uncomfortable situations?

'Tabata Something Else'
32 intervals of  :20 seconds work, followed by  :10 seconds rest.
First 8 are pull-ups, then push-ups, sit-ups, and squats.
No rest between exercises, and total reps are counted.

Eric- 316
Tonya- 337
Chris- 239
Sam- (1/2) 146
Matt- 347
Tammy- 314
Brad- 337
Brandi- 326
John- 334
Dan- 393
Holley- 242
LaRunda- 335
Sharon- 256
T- 385
Casey- 340

Great session guys! Great totals Dan and Tonya! Super strong efforts, and great fuel that kept us all going. Was there a strategy to your Tabata? We learn early on that if too much is spent in the first few rounds, we soon are bankrupt of any fuel by the end.

The beautiful thing about the Tabata is that it allows for training in all three metabolic pathways. Immediate, short, and long-term energy. Perform enough Tabata's, and you will see and feel big increases in work capacity.

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

http://www.mobilitywod.blogspot.com/

To our Service brothers in far away places, we miss you, we love you, we thank you.
CFSF

YouTube - Crossfit Tabata Something Else 422

YouTube - Crossfit Tabata Something Else 422

Saturday, April 23 'Chipper'

Affectionately known as the "Mother Chipper", these long, one and done sessions can go one of two ways; Really good or pretty damn sorry. Depending on what you like, what you do well, and what you loathe. There's a little of each to go around. How did it turn out for you?

"Mother Chipper"
Walking lunges, 25 steps
20 pull-ups
50 box jumps
20 double-unders
25 ring dips
25 knees to elbows
30 kettlebell swings, 2 pood (70 pounds)
30 sit-ups
20 DB hang squat cleans, 35 pounds
25 back extensions
30 wall ball shots, 20/16

                            KB       DB
Dan- 26:30           53        30
DT- 34:15            53        20
Bart- 30:39          53         20
LaRunda- 31:37   30        15
Tonya- 29:54       30         15
Teresa- 27:21      35         15
T- Rx  23:28

Friday, April 22 'Row 2k'

So we will be taking donations for a new rower... Another rower would have helped keep things moving but, all in all, things moved well today. We mixed in a few 2:00 minute max efforts with the row, and it turned out pretty well.

                      Max push-ups         Max sit-ups       2k row
Chris-                  47                          42                  9:39
Tonya-                40                           53                  9:29
Bart-                   64                           53                  8:33
Casey-                 x                             x                   8:15
Matt-                  71                           84                  7:41
Katherine-           80                          50                   5:19 (1k)
Eric-                    70                          64                   8:03
John-                   52                          58                   7:14
Sam-                   28                          34                   4:51 (1k)
LaRunda-            55                          71                  10:39
Beth-                   42                          50                   9:47
Teresa-                35                          45                  9:35
Holley-                27                           59                 10:20
DT-                    51                           50                  9:28
Dan-                   92                           73                  7:27
Sharon-              45                           52                  10:34
Scott O-              x                             x                    4:39 (1k)
Inman-                 x                             x                     5:09 (1k)
T-                       75                           71                   8:20

Great session guys! Great 2:00 max efforts! This was a fun time at CFSF, and thanks very much for all the help everyone contributed. We had a return visit from Scott O, and a visit from Inman. We are glad you guys are at CFSF.

Great session Madman. Getting a make-up session from last Friday, he chose to roll with "Lynne", then knocked out the 2k row. Hoof*ckinyah!

Thanks for the efforts and the fuel. Thanks for taking on these sessions and not looking back.

"And  if it would work I could talk to you, to help you on your way down the road. I couldn't quote you no Dickens, Shelley, or Keats,'cause it's all been said before.
Make the best out of the bad and laugh it off, HA! You didn't have to come here anyway..."
-Rod Stewart

Thursday, April 21 '20:00 AMRAP'

Another session that looked rather binign on the board that ended up handing our bottoms to us, this AMRAP was super fun, but a total gasser.

20:00 AMRAP
5 power cleans, 145 pounds
10 toes to bar/rings
15 WBS

Eric- Rx  7 + 8 toes to bar
Tammy- 65  7
Matt- 95  7
John- Rx  7 + 3 toes to bar
Holley- 55  5 + 1 power clean
Sharon- 45  5
Beth- 45  6 = 3 power cleans
Dan- Rx  8 + 5 power cleans
Casey- Rx  6 + 3 toes to bar
Scott O- 95 (10:00)  6
T- 135  6
*Em- 4  10 HPC 55#/10K2E/10 WBS 14#  10:00 AMRAP

Dan (Son of Zeus), outstanding round totals at prescription... For the rest of us mortals, great session guys! Did you like it as much as I did? The wall ball shots went really well, which doesn't happen too often. It was the power clean that got me. Thanks for another beautiful workout Coach, and CFHQ.

Chris, Tonya- great work on the power clean. Your work and patience are paying off. Sam- good job. Scott O- after a two and a half year break, you roll back in to CFSF on a day where we have another AMRAP that includes WBS and knock out 6 rounds in ten minutes... Strong stuff! We're glad you are here. Stay this time!

Big thanks to Chris and Bart, who found another foam roller for us to use, and you know we'll use it! We appreciate that you guys. Thanks for another great day of training and conditioning at CFSF.

"The Jet stole home! The Jet stole home!  I can't believe it, the Jet stole home...."
    -Scott Smalls