Monday, November 18, 2013
131117
Strength. Five sets, manageable numbers. A recipe for fun. Thanks CFHQ!
Hang power snatch 3-3-3-3-3
2:00 Burpee test
Paul M- PP 135 28
Carrie- PP 65 21
Teresa- 85 28
Tammy- 60 24
Kathryn- 65 27
Todd- 115 35
Todd McK- 75 32
Candice- 65 28
Casey- 145 27
Paul- 135 19
Erin B- PP 65 15
Cristina- PP 50 20
Matt- 95 30
Brandi- 45 30
Great workout everybody. You guys all smashed it flat today. The Snatches and Presses all looked good. Thanks. Your hard work is appreciated very much and benefits everyone. Community.
Good job on the 2:00 Burpee test too. I know how everyone feels about Burpees, just remember, they don't like us either. Embrace the suck.
www.paleomg.com
Thanks for another great day at CFSF.
Citius, altius, fortius.
CFSF
Hang power snatch 3-3-3-3-3
2:00 Burpee test
Paul M- PP 135 28
Carrie- PP 65 21
Teresa- 85 28
Tammy- 60 24
Kathryn- 65 27
Todd- 115 35
Todd McK- 75 32
Candice- 65 28
Casey- 145 27
Paul- 135 19
Erin B- PP 65 15
Cristina- PP 50 20
Matt- 95 30
Brandi- 45 30
Great workout everybody. You guys all smashed it flat today. The Snatches and Presses all looked good. Thanks. Your hard work is appreciated very much and benefits everyone. Community.
Good job on the 2:00 Burpee test too. I know how everyone feels about Burpees, just remember, they don't like us either. Embrace the suck.
www.paleomg.com
Thanks for another great day at CFSF.
Citius, altius, fortius.
CFSF
131116
This workout followed the "looks easy" theory to the letter.
'Lee'
5 rounds:
400 meter run
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups (*3:3)
15 foot Rope climb (^3:1)
DL SC PJ
Teresa- (3) 19:54 155 65 65*^
Matt- 26:50 225 95 95
Derrick- 27:24 345 105 115
Erin- 28:20 185 95 95*
Paul- (3) 30:04 315 95 105*^
Brandi- (3) 24:14 125 65 35*^
Todd- (row) 33:52 345 125 125*
Russell- 29:37 315 155 155
Caitlin- (3) 19:30 105 35 35*^
Tommy- (3) 21:00 225 45 45*^
Kathryn- 30:41 155 95 95
Great workout everybody. Runs + Olympic lifts = hammered. This workout stretched out like bad Jersey shore taffy. Good job hanging tough.
This workout had a "King Kong" feel to it, and required monster efforts. Good job delivering them.
This workout is named in honor of U.S. Army Staff Sergeant Dick Alson Lee, Jr. assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command who was killed on April 26, 2012 in the Ghazni provence, Afghanistan.
This was a tough, but fun workout worthy of a Hero. Thanks CFHQ.
www.trackmypr.com
Thanks for another great day at CFSF. Good prioritization.
Ready to lead, ready to follow.
CFSF
'Lee'
5 rounds:
400 meter run
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups (*3:3)
15 foot Rope climb (^3:1)
DL SC PJ
Teresa- (3) 19:54 155 65 65*^
Matt- 26:50 225 95 95
Derrick- 27:24 345 105 115
Erin- 28:20 185 95 95*
Paul- (3) 30:04 315 95 105*^
Brandi- (3) 24:14 125 65 35*^
Todd- (row) 33:52 345 125 125*
Russell- 29:37 315 155 155
Caitlin- (3) 19:30 105 35 35*^
Tommy- (3) 21:00 225 45 45*^
Kathryn- 30:41 155 95 95
Great workout everybody. Runs + Olympic lifts = hammered. This workout stretched out like bad Jersey shore taffy. Good job hanging tough.
This workout had a "King Kong" feel to it, and required monster efforts. Good job delivering them.
This workout is named in honor of U.S. Army Staff Sergeant Dick Alson Lee, Jr. assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command who was killed on April 26, 2012 in the Ghazni provence, Afghanistan.
This was a tough, but fun workout worthy of a Hero. Thanks CFHQ.
www.trackmypr.com
Thanks for another great day at CFSF. Good prioritization.
Ready to lead, ready to follow.
CFSF
Friday, November 15, 2013
131115
We love 'Helen' at CFSF, and she was a nice reward after a few heavy sessions. Thanks CFHQ.
'Helen'
Three rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups/*prog
130814
Todd McK- 30 12:37
Russell- Rx 10:07 10:26
Richard- Rx 8:40 8:34
Derrick- Rx 9:25 9:45
Eric- Rx 9:31 10:23
Allie- Rx 13:08 13:58
Abby- Rx 9:50 10:31
Erin- Rx 11:58 12:42
Tammy- Rx 12:45 13:27
Candice- Rx 13:07 14:30
Casey- Rx 10:56 11:50
Paul M- Rx 10:13
Carrie- 35* 12:56
Kathryn- Rx 12:00 11:42
Dave- Rx 12:12 13:10
Byron- Rx 10:19 10:15
Heather- 30* 15:24
Erin B- 18* 17:42
Paige- 20* 16:39
Connor- Rx 13:05
Britt- Rx 15:55
Matt- Rx 11:05
Teresa- Rx 12:37 11:52
Caitlin- 30* 12:35
Quincy- 35* 16:15
Paul- 44* 15:47
Brandi- 35* 16:03
Nice workout everyone. Super fast finishes and time drops from last run. Outstanding. The last time we saw 'Helen' we emphasized going unbroken. We talked about going unbroken this time too. Unbroken efforts in the gym and fast runs are key for fast finishes. Duh.
You can rest when it's over.
'Helen' is a well balanced workout that gets better with each exposure. Pushing through the discomfort of fatigue is learned, and requires mental fortitude and physical training. That's becoming "conditioned".
Conditioned is a state in which our body is very efficient. Through both aerobic and anaerobic training we have increased our GPP, and our ability to do work as a result of an increase in mitochondria (the powerhouse of the cell).
More mitochondria means we can do more work. We do more work and our body responds by increasing mitochondrial density AGAIN, and the process continues. Beautiful isn't it.
This is why we encourage you to push yourself when you are working out at CFSF. Conditioning.
Do more. Be more.
www.trackmypr.com
Join and track what you do. We are CFSF.
www.cindystable.com
Checked for any new recipes lately? They're there. You just have to look.
Friday is a rest day from training. NOT an off day. Open gym 5:15-6:15 for puppy skills 1-9, mobility, a missed wod, anything. Get some. Just thank Instructor Em.
If you don't make it to CFSF, take time at home and roll, floss, feather, smash, or massage anything gnarly. ICE anything sore. Hard work isn't cheap. It costs us a lot. Give something back to your body that helps it recover.
Take a nap. Meditate. Go somewhere quiet and get a little mental rehearsal- prepping for the Winter Circus which is quickly approaching...
Thanks for another great day at CFSF.
Soft is contagious. Don't catch it.
CFSF
'Helen'
Three rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups/*prog
130814
Todd McK- 30 12:37
Russell- Rx 10:07 10:26
Richard- Rx 8:40 8:34
Derrick- Rx 9:25 9:45
Eric- Rx 9:31 10:23
Allie- Rx 13:08 13:58
Abby- Rx 9:50 10:31
Erin- Rx 11:58 12:42
Tammy- Rx 12:45 13:27
Candice- Rx 13:07 14:30
Casey- Rx 10:56 11:50
Paul M- Rx 10:13
Carrie- 35* 12:56
Kathryn- Rx 12:00 11:42
Dave- Rx 12:12 13:10
Byron- Rx 10:19 10:15
Heather- 30* 15:24
Erin B- 18* 17:42
Paige- 20* 16:39
Connor- Rx 13:05
Britt- Rx 15:55
Matt- Rx 11:05
Teresa- Rx 12:37 11:52
Caitlin- 30* 12:35
Quincy- 35* 16:15
Paul- 44* 15:47
Brandi- 35* 16:03
Nice workout everyone. Super fast finishes and time drops from last run. Outstanding. The last time we saw 'Helen' we emphasized going unbroken. We talked about going unbroken this time too. Unbroken efforts in the gym and fast runs are key for fast finishes. Duh.
You can rest when it's over.
'Helen' is a well balanced workout that gets better with each exposure. Pushing through the discomfort of fatigue is learned, and requires mental fortitude and physical training. That's becoming "conditioned".
Conditioned is a state in which our body is very efficient. Through both aerobic and anaerobic training we have increased our GPP, and our ability to do work as a result of an increase in mitochondria (the powerhouse of the cell).
More mitochondria means we can do more work. We do more work and our body responds by increasing mitochondrial density AGAIN, and the process continues. Beautiful isn't it.
This is why we encourage you to push yourself when you are working out at CFSF. Conditioning.
Do more. Be more.
www.trackmypr.com
Join and track what you do. We are CFSF.
www.cindystable.com
Checked for any new recipes lately? They're there. You just have to look.
Friday is a rest day from training. NOT an off day. Open gym 5:15-6:15 for puppy skills 1-9, mobility, a missed wod, anything. Get some. Just thank Instructor Em.
If you don't make it to CFSF, take time at home and roll, floss, feather, smash, or massage anything gnarly. ICE anything sore. Hard work isn't cheap. It costs us a lot. Give something back to your body that helps it recover.
Take a nap. Meditate. Go somewhere quiet and get a little mental rehearsal- prepping for the Winter Circus which is quickly approaching...
Thanks for another great day at CFSF.
Soft is contagious. Don't catch it.
CFSF
Thursday, November 14, 2013
131113
The 'CrossFit Total' is Coach Mark Rippetoe's contribution and it's a winner. Three benchmark exercises, and three or more max efforts. Recipe for fun.
'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 130711
Russell- 345 175 365 885 855
Derrick- 405* 185* 475 1065 1060
Erin- 200 100 205 505 550
Allie- 155* 76* 200 431
Kathryn- 160 80 195 435 425
Paul M- 250 135 385 770
Carrie- 65 135 200
Richard- 275 125 335 735
Byron- 375 155 415 945 865
Todd McK- 175* 105* 220* 500 475
Casey- 315 145 385 845
Dustin- 250 125 335 710
Todd- 165 365 530
John M- 215 125 335 675
Candice- 145* 85 205* 435
Britt- 245 95 285* 625 580
Sharon- 135 70 195 400
Quincy- 225 125 205 555
Paul- 365 185 405 955
Teresa- 175 90 205 470 445
Connor- 295 150 365 810
Dave- 205 145 275* 625 480
Matt- 225 145 305 675
Tommy- 225 135 305 665
Caitlin- 100 65 135 300
Meagan- 100 75 135 310
Mary- 125 75 205 405
Brandi- 125 65 165 355
Heather- 155 70 235* 460
I think the table above speaks for itself. Monster session everyone! We have some seriously strong people among us. Collectively, we moved 16,776 pounds today. Incredible.
We quantify everything, and the 'Total' is a great way to observe change over time. Our strength has increased, as has our capacity to do work across broad domains. The numbers don't lie. CrossFit works!
Great workout puppies! From some basic Presses, to the full Monty. Good job today. Thanks for your attention to detail and hard work. Paige, Erin B, and Cristina- welcome aboard. Just remember this ain't no pleasure cruise. Hard work is what makes to boat go.
I'm on a boat....
The 'CrossFit Total' is a fun workout because we are able to interact a little more, no clock, a little less hurried, but just as intense as anything else we do. There should be very little fuel in the tank by the end.
Heavy lifts, and max efforts are hugely important for our growth.
www.trackmypr.com
Thanks for an exceptionally great day at CFSF. You are all awesome!
Rest later.
CFSF
'CrossFit Total'
Back squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
BS P DL Tot. 130711
Russell- 345 175 365 885 855
Derrick- 405* 185* 475 1065 1060
Erin- 200 100 205 505 550
Allie- 155* 76* 200 431
Kathryn- 160 80 195 435 425
Paul M- 250 135 385 770
Carrie- 65 135 200
Richard- 275 125 335 735
Byron- 375 155 415 945 865
Todd McK- 175* 105* 220* 500 475
Casey- 315 145 385 845
Dustin- 250 125 335 710
Todd- 165 365 530
John M- 215 125 335 675
Candice- 145* 85 205* 435
Britt- 245 95 285* 625 580
Sharon- 135 70 195 400
Quincy- 225 125 205 555
Paul- 365 185 405 955
Teresa- 175 90 205 470 445
Connor- 295 150 365 810
Dave- 205 145 275* 625 480
Matt- 225 145 305 675
Tommy- 225 135 305 665
Caitlin- 100 65 135 300
Meagan- 100 75 135 310
Mary- 125 75 205 405
Brandi- 125 65 165 355
Heather- 155 70 235* 460
I think the table above speaks for itself. Monster session everyone! We have some seriously strong people among us. Collectively, we moved 16,776 pounds today. Incredible.
We quantify everything, and the 'Total' is a great way to observe change over time. Our strength has increased, as has our capacity to do work across broad domains. The numbers don't lie. CrossFit works!
Great workout puppies! From some basic Presses, to the full Monty. Good job today. Thanks for your attention to detail and hard work. Paige, Erin B, and Cristina- welcome aboard. Just remember this ain't no pleasure cruise. Hard work is what makes to boat go.
I'm on a boat....
The 'CrossFit Total' is a fun workout because we are able to interact a little more, no clock, a little less hurried, but just as intense as anything else we do. There should be very little fuel in the tank by the end.
Heavy lifts, and max efforts are hugely important for our growth.
www.trackmypr.com
Thanks for an exceptionally great day at CFSF. You are all awesome!
Rest later.
CFSF
Wednesday, November 13, 2013
131112
'Fran' is a CrossFit right of passage, and she will kick your teeth down your throat if you give her an opportunity. Stay out in front and don't let her catch up. It's a relatively short workout if you can hold on to that bar and keep pushing, and pulling, and manage to keep your lungs from spontaneously combusting...
Some had a plan, some winged it. I think we got a little L1 revenge for our Instructors. Thanks for that!
'Fran'
21, 15, 9 reps:
95 pound Thruster
Pull-ups/*prog
HS hold
Mary- 45 5:58 1:30
Erin- Rx 6:32 2:11
Derrick- 75 4:50 :26
Eric- Rx 4:32 1:03
Paul M- 75 8:39 :29
Carrie- 45 8:07* :44
Tammy- Rx 6:25 :37
Todd McK- 45 6:20 :28
Richard- 75 4:50 1:00
Abby- 55 4:58 1:36
Russell- Rx 4:16 :55
Emilee- 45 6:53 :31
Casey- Rx 4:56 1:06
Kathryn- Rx 7:06 :59
Dustin- 75 9:28* 1:08
John- Rx 4:53 :33
Britt- 75 10:34 :38
Dave- 75 7:09 1:03
Connor- 65 7:02 :54
Paul- 75 12:30*
Caitlin- 35 6:14 1:27
Tommy- 45 6:50
Quincy- 75 11:38*
Heather- 35 10:49* :33
Teresa- Rx 5:05
YOU ARE ALL AWESOME! We have seen monster efforts at CFSF but this one might just take the cake. The lunch crew killed it today. Hung it on the wall, and took shots at it. Super good job guys.
We joke about getting our asses kicked when we see 'Fran' but I can honestly say we got her this time. Great job night time crews too. Everyone dropped time. Some of the puppies were introduced to 'Fran' for the first time and held up strong. Good job puppies.
'Fran' is an equal opportunity offender. She does not discriminate. And she has a hairy back. Not much to like about her at all, except getting done. Lying there in a pool of sweat squirming around like a dying squid. But it's over, and you did it. HOOYAH! Not too many better feelings than that right there. Thanks CFHQ.
Good work on the Handstand hold. What a great example of 'hollow' positioning. 'Hollow' is stable. Upside down is certainly a good time for stability. If you found yourself going into a more extended position, practice Hollow rocks and get better 'hollow' positioning control. Then get back on the wall!
We have a few more puppies, and we have a another puppy graduating. Erin, Paige: crawl, walk, run, in that order. Be consistent, and trust your Instructors. Mary, congratulations, you made it. Now the real fun begins.
www.trackmypr.com
Log on and track what you do.
Fran- 0
CFSF- 7
Thanks for another great day at CFSF. Thanks for all the super strong efforts and fuel. That, and you are what makes CFSF special.
I can do all things through Christ who strengthens me.
Philppeans 4:13
Some had a plan, some winged it. I think we got a little L1 revenge for our Instructors. Thanks for that!
'Fran'
21, 15, 9 reps:
95 pound Thruster
Pull-ups/*prog
HS hold
Mary- 45 5:58 1:30
Erin- Rx 6:32 2:11
Derrick- 75 4:50 :26
Eric- Rx 4:32 1:03
Paul M- 75 8:39 :29
Carrie- 45 8:07* :44
Tammy- Rx 6:25 :37
Todd McK- 45 6:20 :28
Richard- 75 4:50 1:00
Abby- 55 4:58 1:36
Russell- Rx 4:16 :55
Emilee- 45 6:53 :31
Casey- Rx 4:56 1:06
Kathryn- Rx 7:06 :59
Dustin- 75 9:28* 1:08
John- Rx 4:53 :33
Britt- 75 10:34 :38
Dave- 75 7:09 1:03
Connor- 65 7:02 :54
Paul- 75 12:30*
Caitlin- 35 6:14 1:27
Tommy- 45 6:50
Quincy- 75 11:38*
Heather- 35 10:49* :33
Teresa- Rx 5:05
YOU ARE ALL AWESOME! We have seen monster efforts at CFSF but this one might just take the cake. The lunch crew killed it today. Hung it on the wall, and took shots at it. Super good job guys.
We joke about getting our asses kicked when we see 'Fran' but I can honestly say we got her this time. Great job night time crews too. Everyone dropped time. Some of the puppies were introduced to 'Fran' for the first time and held up strong. Good job puppies.
'Fran' is an equal opportunity offender. She does not discriminate. And she has a hairy back. Not much to like about her at all, except getting done. Lying there in a pool of sweat squirming around like a dying squid. But it's over, and you did it. HOOYAH! Not too many better feelings than that right there. Thanks CFHQ.
Good work on the Handstand hold. What a great example of 'hollow' positioning. 'Hollow' is stable. Upside down is certainly a good time for stability. If you found yourself going into a more extended position, practice Hollow rocks and get better 'hollow' positioning control. Then get back on the wall!
We have a few more puppies, and we have a another puppy graduating. Erin, Paige: crawl, walk, run, in that order. Be consistent, and trust your Instructors. Mary, congratulations, you made it. Now the real fun begins.
www.trackmypr.com
Log on and track what you do.
Fran- 0
CFSF- 7
Thanks for another great day at CFSF. Thanks for all the super strong efforts and fuel. That, and you are what makes CFSF special.
I can do all things through Christ who strengthens me.
Philppeans 4:13
Tuesday, November 12, 2013
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