130428

All three CrossFit Foundation presses in one workout can get ugly. Especially when we're shooting for 5 reps. That fifth can be as elusive as snipe. Good job bagging the beast.

Press  1-1-1-1-1
Push press  3-3-3-3-3
Push jerk  5-5-5-5-5

                          P     PP     PJ

Richard-           135  175  185

Abby-               70    85    85

Erin-                 105  125  125

Sharon-             75    95    95

Todd McK-      80    85     x

Teresa-             90    115   95

Todd-               160  195  195

Dave-             *145  145  145

Lynde-              95    105   95

Tom B-             95    115    x

Kathryn-         *80  *100 *95 

T-                    145   155  135

Great lifts everyone. Monster session Todd, you smashed that shit! Nice *PR's Dave and Kathryn. As usual, another outstanding session turned in from Richard, and Erin. Thanks for the fuel you guys. That's powerful stuff that helps motivate everyone to work harder.

These presses come down to technique. Inefficiencies were flagged as spam and instead of deleted, made to pay extra. By the time we got the the Push jerk several people missed the fourth or fifth rep due to inefficient movement. Remember the cues we have talked about, and if you don't hear a key word for the workout- ask about it. We always have them.

Monday is a rest day. We were pounded this training cycle, so do something that feels good and helps you recover. Weekday rest day open gym Monday 5:15-6:15 pm. Cruise in for skill work, or mobility training.

Thanks for another great day at CFSF.

Accomplish great things.
CFSF

130427

'Klepto' might just be the most difficult session we've seen in a long time. This deadly triplet stretches out like bad taffy. Great job hanging tough.

'Klepto'

4 rounds:
27 Box jumps, 24" box
20 Burpees
145 pound Clean, 11 reps

Derrick- 85  27:15
Erin- 95  25:10
Russell- Rx  25:42
Abby- 45  23:32
Richard- 135  19:16
Allie- 55  27:48
John M- 75  32:05
Todd McK- 35  30:40
Delaina- (3) 75  24:49 DL
Tom B- (3) 95  23:45 DL
Jimmy- 135  23:50
Kathryn- 75  28:42
T- 95  25:40

Great job everyone. Super strong effort Russell, going at prescription and killing it! Also, MONSTER session Erin Rice! Great job puppies. While some got the full Clean, some worked on the first step, the Deadlift. Good job, and good attention to detail.

Good Cleans guys. This is a another Olympic lift with a great aesthetic value, and when it's on- it's on. Smooth, strong, fluid motions. Key words for the day were "all the way up" and "back down fast". Nice work hitting those targets.

Most everyone said it was the Box jumps, and for once, not the Burpees that really sucked. Good job getting all the jumps at 24 inches. Some people are still very leery about anything over 20 inches. Today, the only other option wasn't an option.

This workout is named for U.S. Air Force Major David Brodeur, assigned to the 11th Air Force, Joint  Base Elmendorf, who was killed on April 27, 2011 in Kabul, Afghanistan.

Thanks for another great day at CFSF. Good prioritization on a nice Saturday morning.

Congratulations CFSF members Holley, and Ken on receiving their Master's Degrees. Strong and smart. Good job you two.

www.mobilitywod.blogspot.com

Disfruta
CFSF

130426

This has been an interesting week full of monster workouts, culminating with another monstrous session involving Muscle-ups and a recovery run. Again, the Muscle-up sub is far worse than the exercise itself, and so many people are on the cusp of getting one....

5 rounds:

7 Muscle-ups (*3:1 ^mix)
400 meter run

Richard- *20:07

John- 20:28 (row) 

Todd McK- (3) *20:20

John M- (3) *17:22

Allie- (3) *19:38
Eric- ^26:55

Alice Anne- (3) *15:49

Erin- (3) *18:11
Casey- (3) *20:10

Teresa- (3) *15:38

Juan- Rx  25:05
Sharon- (3) *26:11
Candice- (3) *19:00

T- Rx  22:30

Good job guys. This is a difficult session made more difficult with 21 Pull-ups and Dips per round. Get the MU! Get ring time. Practice the false grip, practice getting to, and through the hole. You will get it. Once you get it, you'll want more.

We capped the sub at three rounds, and still had torn hands. Get the MU.

www.paleomg.com

Thanks for another great day at CFSF.

Hard play. Fun work.

CFSF

BOSTON STRONG

http://youtu.be/jF__vAm_qRM

N Korean ship underway to attack Guam and Hawaii. But does he have his flippy floppies?

130424

Overhead squats indiscriminately expose strength and flexibility issues. The key words today were solid, and stable. Good job hitting those targets.

Overhead squat  1-1-1-1-1-1-1

John- 215
Lynde- 95
Tom- 115
Emilee- 70
Todd McK- 80
Russell- 195*
Casey- 205
Tammy- 80
Erin- 125
Derrick- 175*
Shannon- 75*
Abby- 70*
Candice- 95*
Teresa- 115*
Dave- 140*
Sharon- 80*
Kathryn- 105*

Super great workout everyone! How about all the *PR's.... EVERYONE at night hit a new high. That is some seriously strong fuel, and we all benefited from it. THANKS!

This workout demonstrated just how far some have come since starting CFSF. The Overhead squat is another mother grabber that will humble the best athletes. From our feet, through our pillar, right up to our active shoulders- everything had to be locked on. Solid, and stable. Lose that and you'll miss the lift.

Did you get your depth?  Never forget that first and foremost, we need that depth. Shallow squats are for sissy's, and will ruin your knees. Hips below knees!

To the puppies that have made the cut:  HOOYAH! and great job with your Overhead squats. You are killing these workouts and moving closer every session. Be pleased- not satisfied, and continue doing your homework.

Good job Holley 'Squirrel' Fenn. Your hard work is evident. Continue.

www.mobilitywod.blogspot.com

A little bit- every day.

Thursday is a rest day. Do something to help your body recover. Open gym 5:15pm-6:15pm for mobility training or skills work. Take advantage.

Thanks for another great day at CFSF. Thanks for all the terrific efforts and fuel. You guys are AWESOME!

On time, on target, NEVER quit.
CFSF