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CrossFit is a strength and conditioning program. Today emphasized the conditioning with a 2k row. While not exactly a sprint, 2k is pretty much an all out effort for as long as you can, and it's a gasser.

2000 meter row

Scott- 8:28
Lisa- 10:00
Candice- 9:24
Sharon- 10:38
Jimmy- 7:41
Cliff- 9:19
Cody- 7:51
T- 8:21

Super fast rows Jimmy, and Cody. You guys have the cardiorespiratory system of King Kong! You both were efficient and powerful. Row technique is key. Short, choppy pulls are not efficient. Slow that stroke per minute down and increase pulling power. You'll go farther faster, with fewer strokes.

Great job puppies. You were introduced to the TABATA! How did you like it? Also, great job Iceberg- a 495 pound deadlift is no joke. Powerful stuff. You are very strong, and we are fortunate that you are rolling with us.

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

Thursday is a rest day, not an off day. Get some mobs, get some PC love, or both. Get a massage, take a nice hot bath- ANYTHING that feels good and helps you recover.

Thanks for all the great efforts and wicked good fuel. Thanks for another great day at CFSF.

On time, on target, NEVER quit!
CFSF

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Betting against CrossFit is like betting on The Generals to beat the Globetrotters...

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Hero workouts always motivate us to push harder, and 'Del' was no different. We are used to burpee's, and the pull-ups were manageable, it was the run with the med ball that nailed us...

'Del'
25 burpee's
400 meter run with a 20/16 pound med ball
25 loaded pull-ups, 20 pounds
400 meter run 20/16 pound med ball
25 handstand push-ups
400 meter run 20/16 pound med ball
25 chest to bar pull-ups
400 meter run 20/16 pound med ball
25 burpee's

Todd- 21:20
Richard- 23:55
Jimmy- Rx  22:59
Casey- Rx  27:54
Candice- (15)  24:32
Cody- (15)  16:15
Eric- Rx  27:23
Tammy- Rx  29:02

Great session guys. Great efforts and great fuel. Great job puppies. Another really good day at CFSF!

This session is named in honor of  U.S. Army First Lieutenant Dimitri Del Castillo, assigned to the 2nd Battalion, 35 Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division who was killed on June 25, 2011 in the Kunar province of Afghanistan.

Thanks for the fuel.

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

Better than yesterday.
CFSF

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This was another deceivingly difficult session. Thanks CFHQ!

21, 15, 9 reps of:
Back squat, 225 pounds
2 pood kettlebell swing

Richard- 185/53  12:20
Eric- 185/53  8:14
Scott- 185/53  9:43
Ken- 185/70  9:48
Alice Anne- 95/30  9:43
Tammy- 95/35  8:05
Cliff- 225/53  11:41
Candice- 45/20  5:04
Casey- 135/53  7:53
Lynde- 115/20  6:25
Jimmy- 185/70  11:07
Sam- 115/53  7:29
Cody- 115/35  8:13
Hayden- 35/20  6:20

Great workout everyone. Huge THANKS to Tammy, Casey, and Sharon for helping out again. Love you guys!

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

CFSF
Keep moving!

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Overhead squats cruelly and indiscriminately expose strength and flexibility issues. They also require serious stabilization from our core. Any problem in any link of this chain, and the overhead squat is a miss.

Overhead squat  3-3-3-3-3
Tammy- 80
Teresa- 90
Brandi- 50
Brad- 115
John- 155
Lynde- 95
T- 135

Great workout everyone. Great job on hitting the overhead cues we've talked about hitting.

Sunday is a rest day, not an off day. Get some rock bottom, or some hollow time. Get into the rock bottom position and hold it a while, like a few minutes. Or do some hollow rocking, or both. At the least give your PC a little love.

Overhead is rising.
CFSF

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Diane is another CFSF favorite, we're always glad to see her. She's friendly, not soft. She'll kick your ass.

'Diane'
21, 15, 9 reps of:
225 pound deadlift
Handstand push-ups

Eric- Rx  5:54
Richard- 185  6:01
Alice Anne- 95  8:54
Tammy- 135  5:32
Emilee- 95  8:30
Lisa- 95  8:30
Lynde- 165  4:24
Teresa- 135  5:19
John- Rx  8:25
Sharon- 95  9:22
Jimmy- Rx  8:00
Brandi- 95  8:43
Sam- Rx  11:05
Brad- Rx  7:57
Cliff- Rx  9:53
Casey- Rx  8:53
Candice- 75  dbp20  7:06
T- 185  8:40
Todd- Rx  7:41

Great job everyone. Solid deads. There were a few cues we talked about with the deads and the handstand push-ups. Good job hitting them.

This was another great day at CFSF, we had a few firsts: Welcome to the muscle-up club Ken. You made up your mind and did it. Outstanding. Also, super great job on flipping Joey (the tire, not the guy) Lynde!  You both inspire everyone else around you to excel. THANKS!

http://www.mobilitywod.com/

Thanks for all the terrific efforts, great fuel, and fun times.

Let your light shine.
CFSF

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CrossFit Games Open 12.5 turned out to be a repeat of last year's Open. Another great couplet referred to as 'Fran on Steroids', this thing dropped everyone like lead and left us in floorlock for a few minutes. We also added a one-rep max push press in for good measure. Ahhh, what a great feeling.

CrossFit Games Open 12.5

Complete as many reps possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 chest to bar pull-ups
100 pound Thruster, 6 reps
6 chest to bar pull-ups
100 pound Thruster, 9 reps
9 chest to bar pull-ups
100 pound Thruster, 12 reps
12 chest to bar pull-ups
100 pound Thruster, 15 reps
15 chest to bar pull-ups
100 pound Thruster, 18 reps
18 chest to bar pull-ups
100 pound Thruster, 21 reps
21 chest to bar pull-ups
                        1RM-PP/J       Thrusters       Reps
Scott-                  190                 100#           50
Eric-                    190                 100#           74
Tammy-               100                  45#            67
Alice Anne-          90                    35#           85
Todd-                  195                 100#           75
Ken-                   195                  95# PP       90
Richard-              155                  105#          60
Cliff-                   235
John-                  215                  100#           85
Lynde-                125                   65#           84
Casey-                185                  100#          67
Teresa-               125                   65#           75
Holley-                 70
Brad-                 135 (press)        100#          72
Sharon-               95                     45#           67
Candice-                                      45# PP      90
Jimmy-               155                   100#          90
Cody-                155                    95# PP      63
T-                      165                    100#         60

Great job everyone. There were two things we talked about wanting to see during the workout: Great hip and leg positioning, and a tall, vertical torso. Outstanding job on hitting those cues and moving more efficiently. Really good numbers guys, we had a few people hit the 90's.

Great to see Ken back. First day and he kills it with 90 reps. Nice job. That's good fuel.

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

Hit the blog. Find a few fixes for that tight, gnarly pillar, and share them with others. Thanks for all the terrific efforts and great fuel.

CFSF