130528

Adding a 200 meter sprint to 400 meter run repeats changed the workout we are used to profoundly. Great idea, and thanks CFHQ!

Every five minutes for 6 rounds:
Sprint 200 meters
Run 400 meters
200 meters is timed

                      1     2     3     4     5     6
Lynde-          44   41   42   39   40   40
John-            32   31   32   30   31   29
Russell-         35   32   31   34   35   30
Derrick-        35   34   32   33   33   31
Dave-           40   39   39   38   39   37
Erin-             43   40   40   43   40   39
Emilee-         45   47   50   51   54    x
Shannon-      49   54    x    48   59    x
Kathryn-       38   40   39   37   41   42
Holley-         48   47   47   47   49   51
Tammy-       50   41   38   38   42   39
Todd-          41   39   35   36   36   36
Delaina-       50   37   43   47   43   48
Jordan-        38   35   43   47   41   48

Great runs everyone. This was the mother of all lung burners- good job hanging tough. Especially the anaerobs, for whom today was even more difficult.

One objective we talked about was not only keeping the 200 meter sprint times as fast as possible but keeping them within :05 seconds from the first sprint through the last. Good consistency guys.

Sprints- 2
CFSF- 0

Two pulled hamstrings put the score in favor of the sprints, adding injury to insult. We were the nail again today. But hey, that's why we do it, right? YBF and remember (R)est, (I)ce, (C)ompression, (E)levation when these things occur. TTO for at least a day or so to assess the degree of injury.

We talked again about POSE running, and good job hitting the three targets we talked about. This is by far, the most efficient way to run, and we should work on it every time we run until we are running POSE without thought.

Great job puppies, and welcome to CFSF Quincy. Drink the kool-aid and come back.

Thanks for another great day at CFSF. Thanks for the super strong efforts and fuel. You people are fast!

On time, on target, NEVER quit.
CFSF

Pose Running 101

130526

It's Memorial Day. The Murph.

'Murph'
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Teresa
Lynde
Candice
Shannon
Allie
John M
Casey
Stephen
Jackie
Mitch
T
Kathryn
Dave

Good job and thanks for showing up. Some of us knew, some didn't. Now you do.

Some people broke up the reps, some went straight through. Either way, this is a monster session worthy of a true Hero.

Memorial Day is a very special day and CFSF takes this opportunity to thank all our Veteran members, our active members, and remember our fallen members. We are forever grateful to you, and your families.

CFSF

130525

The CrossFit Games Regional Event 4 might just be the scariest looking workout ever. Not really. There are far scarier things in the world. We did allow scaling of this gem, and everyone took advantage.

CrossFit Games Regional Event  4 

100 Wall ball shots, 20/16
100 Chest to bar pull-ups
100 Pistols
100 DB snatch, alternating arms

Shannon- (50)  12:09
John M- (75)  35:30
Allie- (75)  29:03
Derrick- (100/50/50/50)  18:08
Erin- (100/50/100/80)  32:30
Stephen- (50)  32:26

Great workout guys. Nice Snatching at the end of a long session, however many reps you got.

Several people rolled off the clock working on various things- good job you guys. Crawl, walk, run.

Pistols are the lower body equivalent to Muscle-ups and are super difficult to perform. Allie, Erin, John M.- Great job! You all have the Pistol. Just keep practicing. Be pleased, not satisfied.

Thanks for another great day at CFSF. Thanks for the great fuel, and thanks very much for the coachability, and great attitudes you all have. It is appreciated very much and not often enough recognized, so THANKS!

Community (-1)
CFSF

130524

Out of the snow on the screen crawls the CrossFit Games Regional Event 3, as scary as ever. Loved it. Thanks CFHQ!

CrossFit Games Regional Event 3

30 Burpee/Muscle-ups
       *progression/ ^ 3-3-3 burpee/pull-up/dip

John- Rx  13:31
Lynde- 12:31*
Derrick- 26:33*
Allie- 16:45*
Tammy- 16:28^
Eric- 16:03*
Alice Anne- 15:01^
Casey- 21:24^
Shannon- 21:56^
Candice- 18:25^
Juan- Rx  21:57
Erin- 14:41^
Teresa- 16:17^
Sharon- 23:38^
Jordan- 19:04^
T- Rx  9:21

Good job everybody. Good work on the Muscle-ups, and great job John, and Juan- as prescribed. Practice Muscle-ups each day you are at CFSF and you WILL get them. Work on them only when they pop up in a WOD, and it will take a lot longer.

The CrossFit Games workouts are notoriously interesting and surprisingly creative, and have become just another part of CrossFit I love. It's hammer time, and we are the nail.

The substitutions don't give this workout the justice it deserves. Get those Muscle-ups! Good job Derrick, and Eric, John M, Todd, and Casey- you have all gotten them. Keep hitting it, and get more!

www.mobilitywod.blogspot.com

Thanks for another great day at CFSF.

3-2-1 Go!
CFSF

www.annistonstar.com/view/full_story/22675295/article-McClellan-dogs-help-make-the-world-safer?instance=news_right

Duke,  graduate of the Auburn Dog School and member of  SEAL Team 5

www.cindystable.com