130227

A 5k run was a welcomed sight for some and salt in the wounds for others. Welcome to CrossFit. I've decided that running is like cilantro. You either love it, or hate it. Not much in between. Some of us learn to appreciate running for it's cardiorespiratory value, but still hate doing it.

5k run

Teresa- 29:03
Russell- 23:54
David- 25:59
Kathryn- 30:10
Eric- 22:33
Alice Anne- 31:49
Lindsey- 28:13
Tammy- 30:49
Edrea- 31:49
Juan- 21:37
John M- 24:01
Matt- 20:09
Sharon- 39:30
Richard- 19:17
Katie- 28:23
Heather- (2.1) 24:40
Mark C- 28:20
Dave- 23:53
Todd McK- 28:20
T- 26:57


Great runs everyone. For the run phobs, SUPER GOOD JOB showing up on a running day. You could have chosen the easy way but you did not. HOOYAH! Super fast runs Richard, Matt, and Juan. Next time we're going to tether some of the slower runners to you guys.

We added the 400 at the end (great idea Kathryn) to bring the circuit run up to distance, but we are still a couple of tenths or so shy. But it's a better course than running 13 legs up and back that damn alley, turning around 23 times.

There were several comments from some of our new people who had very little running experience. They were surprised that they were able to run the 5k straight. Remember, because we are CrossFit we are competent 5k runners without ever training to run. Pretty cool, huh?

Thursday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. This is also the beginning of  Week 7 of the Paleo Challenge. How's it going? Still staying strong? Three more weeks to go.

Thanks for another great day at CFSF. You guys are all great.

Rest later.
CFSF

130226

"Fight meets Hero" may be an appropriate description of 'Zeus'. We were the nail today. It was great.

'Zeus'

Three rounds:

30 Wall ball shots, 20/16
75/45 pound Sumo deadlift high pull
30 Box jumps, 20" box
75/45 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
                                    
                                       BS
Derrick- Rx  41:32          250
Russell- Rx  42:25           185
Abby- 47:44                    75
Alice A- (2) 46:27           125
Eric- Rx  40:37                185
Tammy- (2) 30:36           125
Lynde- (1) 15:03             125
Richard- Rx  31:20          175
Matt- Rx  47:05              185
Kathryn- 49:29                125
Casey- Rx  51:23             205
Holley- 56:26                   45
Teresa- 45:21                  145
Shannon- (2) 45:21          45
John M- (2) 43:44            95
Erin- 43:16                      145
John- Rx  38:39               205
Juan- 48:05                     175
Dave- 48:43                    155
Todd McK- (2) 42:53      45
Katie- 48:35                     95
Ashley- (2) 44:08             45
Mark C- (2) 46:30
Lindsey- (2) 46:00
Heather- (2) 40:41           45
Jimmy- 52:50                  135
T- 41:47                         115
Todd- Rx                        200

Great job everyone! In order for this to be at prescription, the Back squat HAD to be body weight. We had several people get everything except the Back squat at Rx, and we had several people get it as prescribed. HOOYAH!

This was one of the highest volume sessions we've seen in quite a while, only fitting for a Hero workout, especially one named 'Zeus'. Great job showing up, and great job working hard hard. That's really strong fuel for everyone, and keeps the vibes good. Thanks for the nice comments on the "good vibes" from our friends from Utah. That's another part of what makes CFSF special.

This workout is named in honor of U.S. Army Specialist David Hickman, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division who was killed in Bagdad, Iraq on November 14, 2011.

Thanks for another great day of training and conditioning at CFSF.

Play hard, work fun.
CFSF

130225

We love options at CFSF and CFHQ gave us a good one today. 'Grace', or 'Isabel'.. Most chose the former over the latter with a few exceptions....

'Grace'
135 pound Clean and jerk, 30 reps
                                          111109
Derrick- Rx  4:31
Russell- Rx  4:15
Kathryn- 65  3:20
Allie- 55  4:13
Richard- Rx  4:07
Lindsey- 45 PP  5:20
Erin- 95  5:22
Eric- Rx  5:04
Alice Anne- 65  4:33
Tammy- 65  3:25                 3:49
Juan- 95  4:07
Abby- 55  4:58
Sharon- 65  6:15
Teresa- 75  2:09
Holley- 55  4:35                  7:02
Matt- 115  4:15
Dave- 105  4:47
John M- 95  5:30
Katie- 65  3:38
Todd McK- 35  2:20
Ashley- 65  6:36
Heather- 65  5:09
Jimmy- 95  3:11
T- 115  4:18                       4:28

'Isabel'
135 pound Snatch, 30 reps
                                          111109
John- Rx  2:43                     3:58
Teresa- 65  2:03

Great job everyone! A few people lifted more weight today in a faster time frame than last time: Teresa, Sharon- OUTSTANDING! More than 2:00 minutes off.

There were a few cues we talked about, and a few things we wanted to see. Good job hitting those targets. Thanks for your attention to detail. Great job puppies! Also great to see Jimmy C cruise back in from wherever he goes. JIMMY!

We were thrown a bone with a nice short and sweet workout today. Thanks CFHQ.

Congratulations Pat- first Muscle-up! 

Altius, citius, fortius
CFSF

130223

Doubles and Snatch turns out to be an interesting combination. Thanks CFHQ!

7 rounds:

35 Double-unders (*3:1 sub)
1 Snatch

                                     1     2     3     4     5     6     7
Kathryn- 65#  8:39        x     x     x     x      x     x      x
Shannon- 45#*  15:00   x     x     x     x      x     x      x
Abby- 55#*  11:05        x     x     x     x      x     x      x
Richard- 105#  7:05      x     x     x     x      x     x     x
Sharon- 35#*  13:01     x     x     x     x      x     x     x
Dave- 85#*  12:24        x      x     x     x      x     x     x
Nate- 115#*  9:06        x     x     x     x      x     x     x
Teresa- 70#*  8:46       x     x     x     x      x     x     x
Todd McK- 35#*  20:00    x      x     x      x     x
David- 75#*  10:07      x     x     x     x      x     x     x
Derrick- 135#*  9:02    x     x     x     x      x     x     x
Heather- 35#*  14:28   x     x     x     x      x     x     x
Tammy- 65#*  10:02    x     x     x    x      x     x     x
T- 115#  8:25               F    F    x     x      x     F     F

Great job guys! Gotta get those Double though, if you aren't you're working way too hard. Practice with the speed ropes and get some!

Nice Snatching. I was the only person to get the load wrong. Everyone else hit all their Snatches. Great job. Nice work with the Burgener warm-up. This is a valuable tool for Olympic lifts. Using PVC or a naked bar, get some Burgener practice DAILY.

Thanks for another great day at CFSF.

Row faster, I hear banjo music.
CFSF

Kathryn and Dave

130222

Even for Hero workouts, this one was long. High volume. Add rain and things become cold, wet, and miserable.

'Hamilton'
Three rounds:
1000 meter row
50 push-ups
1000 meter run
50 pull-ups

Richard- 40:54
Abby- 59:56
Russell- 48:36
Casey- 62:61
Juan- 48:50
Kathryn- 55:25
Dave- 52:23
Matt- 49:47
Allie- 58:57
Eric- 49:47
Tammy- 55:56
Shannon- 1/2  37:38
Heather- 1/2  37:26
Lindsey- 1/2  28:52
John M- 1/2  28:52
Erin- 61:32
Derrick- 50:36
Eric 2- 1/2  28:06
Todd McK- 1/2  32:45

Great workout everyone. Way to hang tough. Super fast finish Richard, and OUTSTANDING session Erin Rice. Welcome to the torn hands club. Those are badges of honor that can only be earned, and they will heal tougher.

This session is named in honor of  U.S. Army Specialist Adam Hamilton, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st ID, who was killed on May 28, 2011 in Haji Raf, Afghanistan.

It is and will always be an honor to struggle through these Hero sessions. There is no better motivation.

To ease the bottleneck at the rowers, another option was on the table. 'Murph'. Good job stepping up.

'Murph'
One mile run
100 pull-ups
200 push-ups
300 squats
One mile run

Teresa- 48:13
Nate- 36:29
Katie- 1/2  30:45

Great job guys. The 'Murph' is another all time CFSF favorite. Good choice.

If you rolled at night and stuck it out through the rain, HOOYAH! Tough stuff makes us tougher.

Breakout!
CFSF

130221

This was a beautifully short, sweet, and devastating workout. Great combination of exercises. Thanks CFHQ!

12-9-6-3 reps of:
95 pound Power snatch
Burpees

Russell- Rx  4:19
Alice Anne- 55  6:08
David- 75  4:22
Kathryn- 65  6:01
Derrick- Rx  5:51
Richard- Rx  4:15
Abby- 35  4:51
Matt- 75  4:37
Allie- 35  4:53
Candice- 55  6:10
Casey- Rx  5:33
Tammy- 65  6:19
John M- 65  5:56
Katie- 45  4:58
Shannon- 35  7:24
Holley- 35  5:57
Sharon- 35  7:05
Todd- Rx  4:06
Erin- 75  5:48
Teresa- 70  5:09
Juan- 75  5:00
T- Rx  6:00
Eric- Rx  5:48

Great workout everyone. Super fast Todd, and super strong Erin! You two killed this one, hung it on the wall, then Richard and Russell took shots at it, and Teresa finished it off. Completely destroyed. Good job everyone.

This session allowed us to get some great work on everything from consistent foot placement, to working on staying back, and finishing with a perfect overhead position. We also talked about being "solid" cultivating the stability that we need to have throughout the Power snatch.

Some people rolled off the clock, focusing more on form than anything. THANKS! For your hard work and attention to detail. You are all doing great. Stay consistent, and do your homework. Hey, one more thing, YOU'RE SNATCHING!

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

CFSF

RAKKASANs Afghanistan