120530

Run 10k. Yikes. For most, this was the longest run since the Tough Mudder in February. With mixed emotions people start showing up, some a little nervous, most just excited to get going. This was a fun run, and another perfectly placed session. Thanks CFHQ!

10k run

Shar- (5k)  54:39
Lynde- 1:03
John- 1:05
Casey- 1:12
Teresa- 1:24
Joey- 1:16
Candice- (5.1k)  1:14
T- 1:04

Some people ran straight through, some ran on intervals, either way, good job on toughing out a long session. There were several people that ran on their own, good job getting it done, and getting it done QUICKLY!

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

Hit the blog and find something that hurts. Then camp out on it until it DOESN'T hurt any more.

The Burpee Challenge is coming to an end next week. Congratulations Cliff! You are the ONLY one to tough this out. Over six thousand Burpee's since February. HOOYAH!

                                                  http://www.cindystable.com/

Luck is the residue of design.
CFSF

120529

This was another great session. Thanks CFHQ! A properly positioned rack requires good wrist, elbow, and shoulder flexibility. Front squats can become dicey fast with flexibility issues. Add burpee's and pull-ups and we're cooking with GAS!

21, 15, 9 reps:
Front squat, 95 pounds
Burpee's
Pull-ups

Richard- Rx  8:59
Eric- Rx  10:05
Alice Anne- 55  10:55
Shawn- Rx  6:26
Ed- Rx  9:28
Casey- Rx  12:18
Jimmy- Rx  8:18
Lynde- 75  13:03
Todd- Rx  9:33
Teresa- 75  14:32
Brandi- 45  14:36
Brad- Rx  11:33
Em- 45  10:03
T- Rx  12:30

Great session everyone. We had some super fast times. Outstanding! Great intensity that is highly contagious and benefits everyone. Thanks for the hard work on a summer preview for what's to come.

While more functional than its' cousins, the Front squat can expose flexibility issues with not just the rack, but the hips and knees as well. Tight hams? Good luck getting into the hole without loss of spinal stabilization. Get a little bit of mobility training every day.

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

We had several puppies working on Front squats, and airsquats. Great job. You know who you are. Be patient and consistent, and do your homework. Great to see Carolyn back, and DeJuan- your trip starts here. Buy the ticket and take the ride.

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
--Aristotle

CFSF

Memorial Day

120527

Today's wod is another example of the rigid flexibility that CrossFit demands. As prescribed, this session is a monster. We had one person attempt it at a scale with a substitution, everyone else exercised other options.

5 rounds:
15 foot L-rope climb, 1 ascent
5 paralette handstand push-ups
10 overhead pistols, alternating legs

5 rounds:
15 foot rope climb, 2 ascents
5 modified handstand push-ups
10 overhead squats, 65 pounds

Lynde- 32:10

'Snellen'
3 rounds:
400 meter run
21 snatches, 65 pounds
12 pull-ups

T- 14:31

Slab City
:30/:30 x10
Kettlebell swings

John- 53  121 reps
Sharon- 35  96 reps

We were also fortunate to see some of the SOG special guys getting a tribute Memorial Day workout. They did 'Murph'. As prescribed with the vest. Great job guys.

Thanks also for a renewal of faith in the inherent goodness of the special guys that come through CFSF. Thanks for cleaning up. That was over and above anything anyone else has done for us. Gave us our holiday back too. That is quality stuff, and we appreciate it. That is what CrossFit is all about.

CFSF

120526

Life before CrossFit would never have included Cleans. How unfortunate would that have been? I love Cleans, and I'm super thankful for CrossFit.

Clean 3-3-3-3-3-3-3

Brad- 155
Shar- 60
Lynde- 115
John- 235
Holley- 50
Todd- 185
T- 135

Great lifts everyone. Super strong lifts John and Lynde! We had a few things we talked about wanting to see among which were patience for triple extension, and fast flips with hands opening up to allow great rack delivery. Good job on hitting those too.

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

Hit the blog and find something to help you feel better and recover.

CFSF

120525

Anytime doubles pop up some of us cringe. Be patient. Grab a jump rope and practice. They're not as bad as the rap they've been given. Embrace the suck.

5 rounds:
75 pound push press, 25 reps
50 double-unders (*3:1 single sub)

Tammy- 45*  16:06
Emilee- 45*  20:10
Brad- 75/squat sub  10:02
Shar- 45*  20:40
Lynde- 65*  19:25
Cliff- Rx  26:22
Teresa- 45*  24:26
John- Rx  14:38
Holley- 35*  29:19
Brandi- 45*  26:40
Jimmy- 75*  16:10
T- Rx  19:20
Todd- 75*  17:05

Great session everyone. If you didn't get the doubles you were jumping way too much. As usual, the sub was worse than the exercise. Get some practice and get those doubles!

Thte push presses all looked good. No muted hips. Nice active overhead positioning. Good job.

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

Thanks for another great day at CFSF.

On time, on target, NEVER quit.
CFSF