61 days until the 2014 Winter Circus

Todd McK is cold!

"Any man who says he is an American, but something else also, isn't an American at all. We have room for but one flag, the American flag...We have room for but one language here, and that is the English language... And we have room for but one sole loyalty and that is a loyalty to the American people."
 -Theodore Roosevelt

140929

The work week started out with a bang as we got another short, sweet and potent session from CFHQ. Thanks!

7 rounds:
45 pound Dumbbell Thrusters, 7 reps
15' Rope climb, 1 ascent (*sub/mix^)

Todd McK- 20  5:48
Juan- 20  5:43*
Dustin- 25  6:27*
Eric- 35  5:45
Paul- 25  5:59
Joan- 10  8:19*
Teresa- 25  5:43*
Holley- 10  7:07*
Caroline- 15  19:14*
Jeremy- 25  8:54^
Stephen- 20  7:25
Matt- 30  6:39
Todd- 40  7:27
Caitlin- 15  4:52*
Tommy- 30  9:54
Alan- 20  8:00*
T- 25  6:58

Great workout everybody, and HOOF*CKINYAH! on everyone getting the DBT's UNBROKEN! It's just 7 reps, but it's still UNBROKEN. That's outstanding stuff. Thanks very much!

As heavy as possible, and as fast as possible- that's the recipe for success. Add consistency in training, eating clean, and getting plenty of sleep, and you're guaranteed success. Just follow the recipe and start cooking!

There were 9 too many rope subs today. Learn and practice both brake techniques, and get some rope time. Rope climbing is a more functional exercise than Pull-ups, and a lot more fun. Just remember the rule: Always leave enough energy to get back down!

Thanks for another great day at CFSF.

Soft is contagious. Don't catch it.
CFSF

Paige McKerchar, Savage Race 9-27-14. You have turned the worm in a big way!

140928

Hero workouts demand an ability to filter pain that is learned over time. Before CrossFit, 150 Burpees would have been impossible. While CrossFitters still see 150 Burpees as a mother grabber, it's easier for them wrap their heads around the fact that it's completely doable as long as you're willing to endure some pain.

This was a good Hero workout. Thanks CFHQ.

'Riley'
1.5 mile run
150 Burpees
1.5 mile run

               1st 1.5 mi       Burpee finish      Total time
Paul-          10:08                29:15              40:53
Carrie-       12:04                36:41              50:23
John-         12:24                30:21               45:25
Holley-      17:26                31:01               51:30 (75 Burpees)
Joan-         13:59                32:03               49:14 (100 Burpees)
Casey-       13:02               35:52               57:00
Teresa-      15:35               40:33               59:45
Wesley-     10:02               29:37               41:03
T-              13:10               35:45               50:57

Great job, and monster efforts everybody! Bonus points for just showing up on this one... Double bonus points for Paul, and Carrie- the Savage Race Saturday, and 'Riley' Sunday. That's heavy stuff!

Congratulations and HOOYAH! Todd, and Paige McK, Carrie, and Paul!

This workout is named in honor of U.S. Army Sergeant 1st Class Riley Stephens, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne) who was killed September 28, 2012 in Wardak, Afghanistan. We honor his life and show our deepest appreciation through our sweat, and pain. We are fortunate to have men of this caliber willing to stand up for our Country, and beliefs. Thank you CFHQ for giving us the opportunity.

Thanks for another great day at CFSF.

On time, on target, never quit.
CFSF

140926

Another super fun running triplet that our runners were happy to see. Thanks CFHQ!

3 rounds:
400 meter run
75/55 pound Hang power snatch, 21 reps
12 Chest to bar pull-ups

Dustin- Rx  19:01
Joan- 15  18:26
Caroline- 25  19:15
Teresa- Rx  19:32*
Jeremy- 45  15:09
Juan- 65  15:05
Sharon- 25  19:45
Stephen- 45  17:20
Holley- 25  19:08*
John- Rx  14:43
Wesley- 45  13:30
Candice- Rx  20:14*
T- 65  18:28*

Great workout everyone! Fast finishes Wesley, John, Jeremy, and Juan- which would be an unstoppable Men's 4x400 relay team. This workout went a bit on the long side for a few people, mostly the real running fans- good job holding on through to the end.

We've been running a lot lately and haven't talked much about the POSE method. Here's a great source of info:

http://www.posetech.com/pose_method/pose-method-of-running-technique.html

We did talk about the Hang power snatch, and how very important timing was, and focused on that EXPLOSION that opens up the hips fully. Good job hitting those targets, and good job going *unbroken.

Really good Pull-ups from everyone. We had a few progressions toward the end, but everyone was getting solid bar time. Remember that the band is heroin. Don't become addicted. As soon as you've got the kip, leave that band alone.

We talk about hits and misses each strength session, and we've practiced bailing out of missed lifts. When you are working at and around max thresholds failure will occur. Here's a good reason to keep practicing the Rollback to Pancake stretch:

Even after this horrible miss, Jo-Pok hyang, of North Korea, finished the competition. A testament to the importance of flexibility, and mobility. She went on to place third overall at the  2014 Asian Games. 

Thanks for another great day at CFSF. Thanks for your hard work, and monster efforts.

CFSF