Friday, March 29, 2013
CrossFit Games Open 13.4
The CrossFit Games Open 13.4 is a couplet that pairs two staple CF movements together for an all out 7:00 minute blast. Check out KStar's strategy:
www.mobilitywod.blogspot.com
This is Easter weekend. We will be open Saturday, closed for Easter Sunday. CFSF wishes everyone a joyous Easter spent with family and friends. Please take time to remember those in harm's way, and to give thanks for what we have.
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16
www.mobilitywod.blogspot.com
This is Easter weekend. We will be open Saturday, closed for Easter Sunday. CFSF wishes everyone a joyous Easter spent with family and friends. Please take time to remember those in harm's way, and to give thanks for what we have.
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16
Thursday, March 28, 2013
130327
The 'Nasty Girls' workout has always been a CFSF favorite. It has also been the turning point for many, and proof that we can do anything we want to through patience, tenacity, and consistency. They can. I can.
'Nasty Girls'
Three rounds:
50 Air squats
7 Muscle-ups (*3:3 sub ^mixed)
135 pound Hang power clean, 10 reps
John- Rx 13:47
Derrick- *17:26 bar MU
Eric- 20:20 ^
Casey- *22:07
Lynde- *21:17
Kathryn- 95 *17:08
Juan- Rx 22:41
Russell- *17:14
Sharon- 65 *23:23
Teresa- 95 *17:30
Candice- 65 *21:41
Elois- 95 *18:15
Heather- (1/2) 45 *13:12
Todd McK- (1/2) 45 *14:52
JJ- (2/3) 45 *14:45
T- Rx 16:04
Good job everyone. This is a seriously tough, and super fun workout. Nice work on the MU progressions. Again, the MU sub is far worse than the MU itself. Keep practicing the false grip, get some ring time and you will get the MU. They can. I can.
We talked about a few cues regarding the Power clean, from wider grip and a more narrow stance, to a super fast flip under with a nice soft touchdown versus the bar crashing down onto the rack.
A few people still insist on receiving the bar with a death grip. This is not good. Open hands as soon as you flip. Get the bar on the rack, elbows out in front- not underneath the bar. These are easy corrections that make everything more efficient while cleaning.
Great job puppies. Thanks for your attention to detail and hard work. Puppy power!
Congratulations Tammy. While four of the five original CFSF 'Nasty Girls' have long since faded away, she has not only gotten super strong and super tough, but she has provided huge amounts of motivation for the rest of us. For that- we thank you.
Thursday is a rest day. Do something that feels good and helps you recover. CFSF Kids class today at 11:30 and open gym at 12:00 for anyone that wants to come in for a little extra something something. Thanks Kathryn!
Thanks for another great day at CFSF. Thanks for all the terrific efforts and good fuel.
Send lawyers, guns, and money.
CFSF
'Nasty Girls'
Three rounds:
50 Air squats
7 Muscle-ups (*3:3 sub ^mixed)
135 pound Hang power clean, 10 reps
John- Rx 13:47
Derrick- *17:26 bar MU
Eric- 20:20 ^
Casey- *22:07
Lynde- *21:17
Kathryn- 95 *17:08
Juan- Rx 22:41
Russell- *17:14
Sharon- 65 *23:23
Teresa- 95 *17:30
Candice- 65 *21:41
Elois- 95 *18:15
Heather- (1/2) 45 *13:12
Todd McK- (1/2) 45 *14:52
JJ- (2/3) 45 *14:45
T- Rx 16:04
Good job everyone. This is a seriously tough, and super fun workout. Nice work on the MU progressions. Again, the MU sub is far worse than the MU itself. Keep practicing the false grip, get some ring time and you will get the MU. They can. I can.
We talked about a few cues regarding the Power clean, from wider grip and a more narrow stance, to a super fast flip under with a nice soft touchdown versus the bar crashing down onto the rack.
A few people still insist on receiving the bar with a death grip. This is not good. Open hands as soon as you flip. Get the bar on the rack, elbows out in front- not underneath the bar. These are easy corrections that make everything more efficient while cleaning.
Great job puppies. Thanks for your attention to detail and hard work. Puppy power!
Congratulations Tammy. While four of the five original CFSF 'Nasty Girls' have long since faded away, she has not only gotten super strong and super tough, but she has provided huge amounts of motivation for the rest of us. For that- we thank you.
Thursday is a rest day. Do something that feels good and helps you recover. CFSF Kids class today at 11:30 and open gym at 12:00 for anyone that wants to come in for a little extra something something. Thanks Kathryn!
Thanks for another great day at CFSF. Thanks for all the terrific efforts and good fuel.
Send lawyers, guns, and money.
CFSF
Wednesday, March 27, 2013
130326
We love Hero workouts at CFSF, and this was a good one. Reminiscent of the 'Filthy Fifty' this gem consumed copious amounts of fuel, and left us on empty. We loved it. Thanks CFHQ!
'Cameron'
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24" box
25 Triple unders (*doubles)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wall ball 2-fer-1's, 20/16
50 Sit-ups
15 foot Rope climb, 5 ascents (^sub)
Eric- *28:40
Alice Anne- *29:27
Kathryn- *31:16
Teresa- *^26:37
Tammy- *35:47
Casey- *36:30
Russell- *28:57
Todd McK- ^33:48 tuck jumps/1-fer's
Derrick- 26:08 */tuck mix
Erin- *33:12
Sharon- *^33:59 1-fer's
Candice- *36:13
John M- 32:12 tuck jumps/1-fer's
Lindsey- ^23:40 tuck jumps/1-fer's
Jimmy- *25:44
T- *23:40
Great workout everybody. Good job showing up on a tough day.
How about the Triple unders? A new goal we ALL have to work toward- and just when Doubles were getting easier. The days of singles have gone away. Get a rope and practice anytime you can.
Triples and WBS 2-fer-1's? The humanity... Another fun component of the workout, Wall ball 2-fer-1's. That extra squat between throws changes the WBS landscape profoundly, increasing the motor skills and speed requirements necessary.
This was a great example of what makes CrossFit so much fun, and always challenging.
This workout is named in honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, who was killed on February 28, 2012, in a helicopter crash during a training mission.
Thanks for another great day of training and conditioning at CFSF. Thanks for all the great fuel- we really needed it today. Great job Kathryn! Everyone had a total blast. Thanks.
We will have another CF Kids class tomorrow at 11:30am.
Every second counts.
CFSF
'Cameron'
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24" box
25 Triple unders (*doubles)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wall ball 2-fer-1's, 20/16
50 Sit-ups
15 foot Rope climb, 5 ascents (^sub)
Eric- *28:40
Alice Anne- *29:27
Kathryn- *31:16
Teresa- *^26:37
Tammy- *35:47
Casey- *36:30
Russell- *28:57
Todd McK- ^33:48 tuck jumps/1-fer's
Derrick- 26:08 */tuck mix
Erin- *33:12
Sharon- *^33:59 1-fer's
Candice- *36:13
John M- 32:12 tuck jumps/1-fer's
Lindsey- ^23:40 tuck jumps/1-fer's
Jimmy- *25:44
T- *23:40
Great workout everybody. Good job showing up on a tough day.
How about the Triple unders? A new goal we ALL have to work toward- and just when Doubles were getting easier. The days of singles have gone away. Get a rope and practice anytime you can.
Triples and WBS 2-fer-1's? The humanity... Another fun component of the workout, Wall ball 2-fer-1's. That extra squat between throws changes the WBS landscape profoundly, increasing the motor skills and speed requirements necessary.
This was a great example of what makes CrossFit so much fun, and always challenging.
This workout is named in honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, who was killed on February 28, 2012, in a helicopter crash during a training mission.
 |
| Musical med balls- CFSF Spring break Kids class. |
We will have another CF Kids class tomorrow at 11:30am.
Every second counts.
CFSF
Tuesday, March 26, 2013
130325
'Deadly Runs'... The only thing missing to make the misery factor double would be rain. We had cold, and wind. Thankfully, we caught a break this time and missed out on the rain. The runs were difficult enough.
5 rounds:
400 meter run
185 pound Deadlift, 21 reps
Allie- 95 21:42
David- 175 24:04
Lindsey- (3) 75 15:09
Derrick- Rx 16:15
Holley- 95 24:11
Eric- Rx 20:21
Alice Anne- 95 19:05
Erin- 135 23:59
Lynde- 95 18:39 (500m row sub)
Tammy- 135 21:30
Joey- 135 25:35
Russell- Rx 21:08
Juan- 165 22:13
John M- 115 20:50
Katie- 95 21:10
Sharon- 95 31:02
Teresa- 95 19:03
Kathryn- 95 17:37
Todd McK- (4) 95 17:40
Jimmy- Rx 18:36
T- 165 18:35
Great workout guys. Good job hanging tough. There is a reason we call anything paired up with Deadlifts "deadly", because they can kill you, at least it feels like you're dying for a few minutes....
Understandably, form degrades with fatigue. However, there were some serious violations with some of the Deadlifts. We have to remember the cues we have learned and focus on maintaining correct body positioning. We have one body for the duration of life. Don't sacrifice form- ever. Nothing is as important.
Listen to your instructors and trust their judgement.
Our bumpers are rubber, true, but this does not mean we arbitrarily omit the negative portion of the Deadlift. The only reason to drop bumpers should be when you are having trouble maintaining your form. Again, don't sacrifice anything for the sake of a faster time. Which benefits us more- a full movement that takes a minute or two longer overall, or skipping the negative all together to get done faster?
The negative is one half of the whole movement. Get every one you can!
Congratulations Lynde. Five and a half hours of running up and downhill this weekend to complete an incredible 27 mile road race! HOOYAH! and well done.
We have tossed around the idea of open gym from 5:30pm - 6:30pm on M-F rest days. Give us some feedback.
Thanks for another great day at CFSF.
Luck is the residue of design.
CFSF
5 rounds:
400 meter run
185 pound Deadlift, 21 reps
Allie- 95 21:42
David- 175 24:04
Lindsey- (3) 75 15:09
Derrick- Rx 16:15
Holley- 95 24:11
Eric- Rx 20:21
Alice Anne- 95 19:05
Erin- 135 23:59
Lynde- 95 18:39 (500m row sub)
Tammy- 135 21:30
Joey- 135 25:35
Russell- Rx 21:08
Juan- 165 22:13
John M- 115 20:50
Katie- 95 21:10
Sharon- 95 31:02
Teresa- 95 19:03
Kathryn- 95 17:37
Todd McK- (4) 95 17:40
Jimmy- Rx 18:36
T- 165 18:35
Great workout guys. Good job hanging tough. There is a reason we call anything paired up with Deadlifts "deadly", because they can kill you, at least it feels like you're dying for a few minutes....
Understandably, form degrades with fatigue. However, there were some serious violations with some of the Deadlifts. We have to remember the cues we have learned and focus on maintaining correct body positioning. We have one body for the duration of life. Don't sacrifice form- ever. Nothing is as important.
Listen to your instructors and trust their judgement.
Our bumpers are rubber, true, but this does not mean we arbitrarily omit the negative portion of the Deadlift. The only reason to drop bumpers should be when you are having trouble maintaining your form. Again, don't sacrifice anything for the sake of a faster time. Which benefits us more- a full movement that takes a minute or two longer overall, or skipping the negative all together to get done faster?
The negative is one half of the whole movement. Get every one you can!
Congratulations Lynde. Five and a half hours of running up and downhill this weekend to complete an incredible 27 mile road race! HOOYAH! and well done.
We have tossed around the idea of open gym from 5:30pm - 6:30pm on M-F rest days. Give us some feedback.
Thanks for another great day at CFSF.
Luck is the residue of design.
CFSF
Monday, March 25, 2013
The Paleo Challenge
The Paleo Challenge is officially over. Congratulations to everyone who participated. The results are impressive. The people that followed the diet strictly lost time on the benchmark workout, lost inches from their waists and hips, several percentage points on their body fat, and pounds from total body weight.
Even people who were a little more relaxed with the diet still lost across the board.
In retrospect, 10 weeks is too long. This would have been a better challenge set at 6 weeks. Easier to adhere to the rules.
One person followed all the rules and kept a running score. The winner of the 2013 Paleo Challenge with a score of 1,253 is Richard Turner. Congratulations Richard. You get two months of CFSF and $120.00 for your effort.
CFSF
Even people who were a little more relaxed with the diet still lost across the board.
In retrospect, 10 weeks is too long. This would have been a better challenge set at 6 weeks. Easier to adhere to the rules.
One person followed all the rules and kept a running score. The winner of the 2013 Paleo Challenge with a score of 1,253 is Richard Turner. Congratulations Richard. You get two months of CFSF and $120.00 for your effort.
CFSF
Sunday, March 24, 2013
130323
This was another super short, and fun workout. Thanks CFHQ!
20 Kettlebell swings, 2 pood
30 Toes to bar
400 meter run
Richard- Rx 3:58
Abby- 35 6:31
Sharon- 35 7:31
Dave- 53 5:08
Kathryn- 53 5:55
Todd- Rx 4:43
Erin- 53 5:36
Derrick- Rx 4:38
Russell- Rx 4:48
Todd McK- 35 6:23
Heather- 35 7:20
Jimmy- Rx 3:36
T- Rx 4:29
Great job everybody. Super fast Jimmy, and Richard. You guys have the cardiorespiratory systems of King Kong. Good job Erin, and Kathryn- although the 53 pound kettlebell felt heavy today, it gets lighter and lighter each time you use it. Good job stepping up.
Sunday is a rest day. Do just that. Rest, recover, and stay hydrated. Come back Monday feeling good and ready to go. Thanks for another great day at CFSF.
Be someone special
CFSF
20 Kettlebell swings, 2 pood
30 Toes to bar
400 meter run
Richard- Rx 3:58
Abby- 35 6:31
Sharon- 35 7:31
Dave- 53 5:08
Kathryn- 53 5:55
Todd- Rx 4:43
Erin- 53 5:36
Derrick- Rx 4:38
Russell- Rx 4:48
Todd McK- 35 6:23
Heather- 35 7:20
Jimmy- Rx 3:36
T- Rx 4:29
Great job everybody. Super fast Jimmy, and Richard. You guys have the cardiorespiratory systems of King Kong. Good job Erin, and Kathryn- although the 53 pound kettlebell felt heavy today, it gets lighter and lighter each time you use it. Good job stepping up.
Sunday is a rest day. Do just that. Rest, recover, and stay hydrated. Come back Monday feeling good and ready to go. Thanks for another great day at CFSF.
Be someone special
CFSF
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