It was great to get back to CFSF after the Christmas break. This was a sweet five round session where most of the time was spent at the HPS. Grip killer....
5 rounds:
135 pound deadlift, 9 reps
135 pound hang power snatch, 6 reps
135 pound overhead squat, 3 reps
D HPS OHS
Tammy- 135 45 45 (3) 8:40
Emilee- 95 45 45 12:48
Scott- 135 95 95 (3) 8:48
Eric- 135 95 95 11:20
Alice A- 125 45 45
Brad- 135 95 95 9:15
Cliff- 135 135/95 135/95 11:03
Casey- 135 95 95 8:54
T- 135 95 95 10:23
Great session everyone! This was another core crushing session- THANKS CFHQ! A powerful hip drive was the only thing separating us from total destruction in the late rounds. Timing off, weak drive, and you're TOAST!
With some debate the decision was made to stay on schedule during the holidays. That means Wednesday is a rest day. Not an off day. Get the run/walk, or some mobility, or both.
http://www.mobilitywod.blogspot.com/
Thanks for the terrific efforts.
Ready to lead, ready to follow.
CFSF
Wednesday, December 28, 2011
Friday, December 23, 2011
Thursday, December 22 'Run/push-up/Snatch'
This was another great workout from CFHQ. Snatching after 100 push-ups got interesting, and we overhead some funny comments as we shut this thing down.
1000 meter run
100 push-ups
135 pound Snatch, 10 reps
Sam- (1000m row rain sub) 80# 16:57
Brad- 115#-105# 14:10
Teresa- 65# 15:35
Sharon- 55# 16:19
Beth- 55# 14:11
John- Rx 13:03
Eric- 95# 15:56
T- 115#-105# 14:03
Second verse, just like the first- Great job John Fenn! At prescription, and two for one day. This session took a lot of fuel out of the gym. Good job toughing out a fun little triplet.
CFSF is losing another magnet. "Super B" or, "Bendy" Beth is on to her next adventure. While we will miss her lots, we are excited for her as she finds another CrossFit box in Texas, where EVERYTHING is bigger. Have fun and make us proud. We know you will. We'll see you again in February for the Tough Mudder...
CFSF will be closed until 12-27. Best wishes for a very merry Christmas, and THANKS for all the good fuel and great times.
Use your off time wisely. Continued mobility, and flexibility training, as well as getting some run/walks of at least 10k. Be ready.
1000 meter run
100 push-ups
135 pound Snatch, 10 reps
Sam- (1000m row rain sub) 80# 16:57
Brad- 115#-105# 14:10
Teresa- 65# 15:35
Sharon- 55# 16:19
Beth- 55# 14:11
John- Rx 13:03
Eric- 95# 15:56
T- 115#-105# 14:03
Second verse, just like the first- Great job John Fenn! At prescription, and two for one day. This session took a lot of fuel out of the gym. Good job toughing out a fun little triplet.
CFSF is losing another magnet. "Super B" or, "Bendy" Beth is on to her next adventure. While we will miss her lots, we are excited for her as she finds another CrossFit box in Texas, where EVERYTHING is bigger. Have fun and make us proud. We know you will. We'll see you again in February for the Tough Mudder...
CFSF will be closed until 12-27. Best wishes for a very merry Christmas, and THANKS for all the good fuel and great times.
Use your off time wisely. Continued mobility, and flexibility training, as well as getting some run/walks of at least 10k. Be ready.
Wednesday, December 21 'Clean-GHD'
The controversy regarding the Clean and the Power Clean is observed in our gym and seen in the posts from the mainsite. We are keeping it simple. Full Clean or Power Clean, it's up to YOU!
21, 15, 9 reps:
135 pound Clean
GHD sit-ups
Eric- Rx 8:27
Tammy- 65# 7:00
Alice Anne- 45# 7:29
Teresa- 65# 6:33
Beth- 65# 8:41
Cliff- Rx 13:32
Brad- Rx 11:25
John- Rx 8:04
T- Rx 11:25
Great job guys. Really good Cleans. We hit the cues that needed to be hit, and had some fast finishes.
http://www.mobilitywod.blogspot.com/
Be pleased, not satisfied.
On time, on target. NEVER quit.
CFSF
21, 15, 9 reps:
135 pound Clean
GHD sit-ups
Eric- Rx 8:27
Tammy- 65# 7:00
Alice Anne- 45# 7:29
Teresa- 65# 6:33
Beth- 65# 8:41
Cliff- Rx 13:32
Brad- Rx 11:25
John- Rx 8:04
T- Rx 11:25
Great job guys. Really good Cleans. We hit the cues that needed to be hit, and had some fast finishes.
http://www.mobilitywod.blogspot.com/
Be pleased, not satisfied.
On time, on target. NEVER quit.
CFSF
Tuesday, December 20, 2011
Monday, December 19 'CF Total'
This session was a welcomed sight for sore eyes. The CrossFit Total has become one of the all time favorites at CFSF. The last Total was August 29th, everyone that got it then increased their numbers. Great job!
CrossFit Total
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 8-29
Teresa- 145 82 210 437
Sam- 295 135 355 785
Emilee- 115 71 175 361
Alice Anne- 135 X 165 300 225
Eric- 300 150 355 955
Brad- 250 125 365 740
John- 355 195 405 935 915
Cliff- 450 215 495 1160
Lynde- 225 95 235 555 520
Beth- 150 65 200 415
Sharon- 135 70 200 405 380
T- 235 135 305 675 675
We have some seriously strong people at CFSF, and we are fortunate because they provide great fuel and awesome motivation. So HOOF*CKINYAH! to the strong. Also, great to see Lisa "Fiorucci" working, and struggling to get that shoulder back online. She will NOT accept defeat. EXCELLENT! That's the "no quit" attitude we love to see.
We had some monster deadlifts, and an incredible first Total score from Cliff, The Beast. OUTSTANDING. Keep killing it Cliff. John can hang it on the wall, and Brad can shoot at it. When its all over, Sam and Eric can dispose of it. GREAT SESSION YOU GUYS!
Tuesday is another opportunity to get a little extended "me" time. You need it too. TAKE IT! Anything tight, sore, or gnarly. Your investment has guaranteed returns far better than Madoff could ever deliver.
http://www.mobilitywod.blogspot.com/
Thanks for all the super strong efforts and great fuel. As always, thanks for another great day of strength training and conditioning at CFSF.
CrossFit Total
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 8-29
Teresa- 145 82 210 437
Sam- 295 135 355 785
Emilee- 115 71 175 361
Alice Anne- 135 X 165 300 225
Eric- 300 150 355 955
Brad- 250 125 365 740
John- 355 195 405 935 915
Cliff- 450 215 495 1160
Lynde- 225 95 235 555 520
Beth- 150 65 200 415
Sharon- 135 70 200 405 380
T- 235 135 305 675 675
We have some seriously strong people at CFSF, and we are fortunate because they provide great fuel and awesome motivation. So HOOF*CKINYAH! to the strong. Also, great to see Lisa "Fiorucci" working, and struggling to get that shoulder back online. She will NOT accept defeat. EXCELLENT! That's the "no quit" attitude we love to see.
We had some monster deadlifts, and an incredible first Total score from Cliff, The Beast. OUTSTANDING. Keep killing it Cliff. John can hang it on the wall, and Brad can shoot at it. When its all over, Sam and Eric can dispose of it. GREAT SESSION YOU GUYS!
Tuesday is another opportunity to get a little extended "me" time. You need it too. TAKE IT! Anything tight, sore, or gnarly. Your investment has guaranteed returns far better than Madoff could ever deliver.
http://www.mobilitywod.blogspot.com/
Thanks for all the super strong efforts and great fuel. As always, thanks for another great day of strength training and conditioning at CFSF.
Subscribe to:
Posts (Atom)