Triples are the new Doubles. Don't be alarmed, you couldn't do Doubles once either...
10:00 AMRAP
10 Triple-unders (*Doubles/^Tuck jump)
15 Kettlebell swings, 53/35
15 Walking lunges
Todd McK- 35* 3
Paige- 26^ 3 + 10
Juan- 44* 4
Eric- 53* 4 + 27
Joan- 20^ 2 + 43
Todd- 53* 4 + 2
Teresa- 35* 4 + 26
Sharon- 35* 3
Quincy- 53* 3 + 7
Good job guys! This was a deceivingly tough session that stretched out like bad taffy. Good job on the Doubles too. A Triple is just a little bigger jump, and a little faster turn of the rope. You can do it!
Friday is a rest day. Open gym 5:15-6:15. Use your extra time wisely.
More big THANKS to Eric, Sharon, Teresa, and Todd.
CFSF
Friday, October 17, 2014
141015
Deadlift strength. Thank you CFHQ!
Deadlift 5-5-5-5-5
Juan- 215
Todd McK- 200
Paige- 95
Tammy- 185
Casey- 315
Sharon- 185
Candice- 195
Todd- 365
Teresa- 195
Stephen- 265
Wesley- 245
Eric- 305
Dustin- 305
Five reps is a lot on any strength day, especially heavy Deads. Great workout everyone, and monster lifts Todd, Casey, Candice, and Teresa! We will need to resolve that tie however. You know how.
The Deadlift is as functional is it gets. Use the principles you've learned about lifting when you're in the real world and you have to lift anything, and keep your back safe. This is a big reason for why we train- not just work capacity, and GPP increase, but movement integrity as well.
Big THANKS to Eric, Teresa, Sharon, and Todd.
www.trackmypr.com
CFSF
Deadlift 5-5-5-5-5
Juan- 215
Todd McK- 200
Paige- 95
Tammy- 185
Casey- 315
Sharon- 185
Candice- 195
Todd- 365
Teresa- 195
Stephen- 265
Wesley- 245
Eric- 305
Dustin- 305
Five reps is a lot on any strength day, especially heavy Deads. Great workout everyone, and monster lifts Todd, Casey, Candice, and Teresa! We will need to resolve that tie however. You know how.
The Deadlift is as functional is it gets. Use the principles you've learned about lifting when you're in the real world and you have to lift anything, and keep your back safe. This is a big reason for why we train- not just work capacity, and GPP increase, but movement integrity as well.
Big THANKS to Eric, Teresa, Sharon, and Todd.
www.trackmypr.com
CFSF
Wednesday, October 15, 2014
141014
Twenty minutes was a perfect time length for this session. Any longer and things could have gotten even dicier than they were. This was a good workout that hammered us. Thanks CFHQ- we love to get hammered! We will keep coming back for more.
20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups (*prog/^reg kip/"kip L)
Juan- 95* 5 + 15
Todd McK- 75" 3 + 9
Paige- 45* 4 + 17
Carrie- 65^ 3 + 7
Eric- Rx 3 + 28
Joan- 45* 3 + 3
Todd- Rx 4 + 6
Stephen- 105^ 4 + 15
Matt- 105^ 4 + 10
Candice- 75^ 4 + 18
Sharon- 55^ 5 + 7
Wesley- 105^ 6
Cayden- (10:00) 45* 5 + 21
T- 105" 4 + 27
Great workout everyone, monster work going Rx'd Eric, and Todd! This workout stretched out, bending time to what felt like a lot longer than twenty minutes. Good job holding on through to the end.
As is Pull-ups aren't tough enough, CFHQ throws the L-pull-up at us, which is super tough. Even using a kip to get feet above the bar while the chin is also above the bar doesn't help too much. This is when it pays to be lean by training dirty, and eating clean.
Pace is key with AMRAPS. Out too fast and coming home is really slow, and painful. Just keep moving and don't think about the end- stay focused on the here and now, where you are- not where you'll be. You'll get there soon enough.
www.trackmypr.com
Thanks for another great day at CFSF.
"If you find a path with no obstacles, it probably doesn't lead anywhere."
-Frank A. Clark
20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups (*prog/^reg kip/"kip L)
Juan- 95* 5 + 15
Todd McK- 75" 3 + 9
Paige- 45* 4 + 17
Carrie- 65^ 3 + 7
Eric- Rx 3 + 28
Joan- 45* 3 + 3
Todd- Rx 4 + 6
Stephen- 105^ 4 + 15
Matt- 105^ 4 + 10
Candice- 75^ 4 + 18
Sharon- 55^ 5 + 7
Wesley- 105^ 6
Cayden- (10:00) 45* 5 + 21
T- 105" 4 + 27
Great workout everyone, monster work going Rx'd Eric, and Todd! This workout stretched out, bending time to what felt like a lot longer than twenty minutes. Good job holding on through to the end.
As is Pull-ups aren't tough enough, CFHQ throws the L-pull-up at us, which is super tough. Even using a kip to get feet above the bar while the chin is also above the bar doesn't help too much. This is when it pays to be lean by training dirty, and eating clean.
Pace is key with AMRAPS. Out too fast and coming home is really slow, and painful. Just keep moving and don't think about the end- stay focused on the here and now, where you are- not where you'll be. You'll get there soon enough.
www.trackmypr.com
Thanks for another great day at CFSF.
"If you find a path with no obstacles, it probably doesn't lead anywhere."
-Frank A. Clark
Monday, October 13, 2014
141012
There is a diabolical quality to some CrossFit workouts that I love. This was one. Crushed. Loved it. Thanks CFHQ!
10:00 AMRAP
10 Burpee box jumps, 20" box
155 pound Clean, 10 reps
Todd McK- 55 3 + 6
Paige- 35 2 + 3
Juan- 75 3 + 8
Jeremy- 75 3 + 8
Todd- 95 4 + 1
Candice- 55 3 + 3
Casey- 95 3 + 4
T- 75 3
Great workout guys! This was a deceivingly difficult workout. Good job hanging on for what seemed like a lot longer than 10:00 minutes.
The Burpee box jumps drank copious amounts of fuel, hit them too hard and the Cleans could be brutal. Add inefficient movement to the equation, and the pain factor increases tenfold.
As usual, we asked for unbroken Cleans. THANKS for delivering.
Monday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for a missed wod, skills, or mobility.
Thanks for another great day at CFSF.
"Buy the ticket. Take the ride."
-Hunter S. Thompson
CFSF
10:00 AMRAP
10 Burpee box jumps, 20" box
155 pound Clean, 10 reps
Todd McK- 55 3 + 6
Paige- 35 2 + 3
Juan- 75 3 + 8
Jeremy- 75 3 + 8
Todd- 95 4 + 1
Candice- 55 3 + 3
Casey- 95 3 + 4
T- 75 3
Great workout guys! This was a deceivingly difficult workout. Good job hanging on for what seemed like a lot longer than 10:00 minutes.
The Burpee box jumps drank copious amounts of fuel, hit them too hard and the Cleans could be brutal. Add inefficient movement to the equation, and the pain factor increases tenfold.
As usual, we asked for unbroken Cleans. THANKS for delivering.
Monday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for a missed wod, skills, or mobility.
Thanks for another great day at CFSF.
"Buy the ticket. Take the ride."
-Hunter S. Thompson
CFSF
141011
This was an interesting workout that resulted in a lot of feedback on the main site comments about load, volume, and injury. Hard work can't cause an injury. Only improper positioning, and faulty movement patterns can do that. We simply scaled this beast down to more manageable sets and loved the workout. Thanks CFHQ!
10:00 AMRepAP
135 pound Snatch, 10 reps
155 pound Snatch, 10 reps
185 pound Snatch, 10 reps
205 pound Snatch, 10 reps
225 pound Snatch, 10 reps
245 pound Snatch, 10 reps
This is how we did it:
10:00 AMRepAP
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds...
Jeremy- 35-45 20 reps
Caroline- 15-25 30 reps
T- 45-85 44 reps
Good prioritization on a nice Saturday morning! Relatively easy to learn, the Snatch, including squat, is an incredibly athletic movement that requires a lot of patience, and practice. This workout was more like practice than a workout. Thanks for your hard work and attention to detail.
CFSF
10:00 AMRepAP
135 pound Snatch, 10 reps
155 pound Snatch, 10 reps
185 pound Snatch, 10 reps
205 pound Snatch, 10 reps
225 pound Snatch, 10 reps
245 pound Snatch, 10 reps
This is how we did it:
10:00 AMRepAP
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds...
Jeremy- 35-45 20 reps
Caroline- 15-25 30 reps
T- 45-85 44 reps
Good prioritization on a nice Saturday morning! Relatively easy to learn, the Snatch, including squat, is an incredibly athletic movement that requires a lot of patience, and practice. This workout was more like practice than a workout. Thanks for your hard work and attention to detail.
CFSF
141010
This was a good one. Bonus points for staying on your feet at the end. Another great workout. Thanks CFHQ!
100 Double-unders (*3:1/^mix)
115 pound Front squat, 21 reps
115 pound Push press, 21 reps
100 Double-unders
115 pound Front squat, 15 reps
115 pound Push press, 15 reps
100 Double-unders
115 pound Front squat, 9 reps
115 pound Push press, 9 reps
Jeremy- 65^ 22:23
Dustin- 95^ 19:13
Todd McK- 45^ 17;33
Paige- 35* 26:51
Eric- 95 19:26
Sharon- 35^ 24:25
Juan- 75^ 20:55
Stephen- 75^ 23:14
Candice-45^ 21:46
Caroline- 25* 23:28
Good job everyone! Only one thing... we all need to be getting Doubles all the time. Out of kindness, we gave some serious slack to the people who still aren't getting consistent Doubles. You're welcome. We'll get some additional practice, don't worry, but practice on your own as well. They are completely doable with practice.
We also talked about a few things we wanted to see with the loaded portion of the workout- THANKS for hitting those targets. Also, a few people hit the standing objective of going unbroken with the loaded portion as well- OUTSTANDING!
Thanks for your hard work, and thanks for another great day at CFSF.
I can do all things through Christ who strengthens me.
Phillippeans, 4:13
100 Double-unders (*3:1/^mix)
115 pound Front squat, 21 reps
115 pound Push press, 21 reps
100 Double-unders
115 pound Front squat, 15 reps
115 pound Push press, 15 reps
100 Double-unders
115 pound Front squat, 9 reps
115 pound Push press, 9 reps
Jeremy- 65^ 22:23
Dustin- 95^ 19:13
Todd McK- 45^ 17;33
Paige- 35* 26:51
Eric- 95 19:26
Sharon- 35^ 24:25
Juan- 75^ 20:55
Stephen- 75^ 23:14
Candice-45^ 21:46
Caroline- 25* 23:28
Good job everyone! Only one thing... we all need to be getting Doubles all the time. Out of kindness, we gave some serious slack to the people who still aren't getting consistent Doubles. You're welcome. We'll get some additional practice, don't worry, but practice on your own as well. They are completely doable with practice.
We also talked about a few things we wanted to see with the loaded portion of the workout- THANKS for hitting those targets. Also, a few people hit the standing objective of going unbroken with the loaded portion as well- OUTSTANDING!
Thanks for your hard work, and thanks for another great day at CFSF.
I can do all things through Christ who strengthens me.
Phillippeans, 4:13
Thursday, October 9, 2014
Paleo redux
Breakfast:
http://paleoleap.com/baked-eggs-pancetta-mushrooms/
http://paleomg.com/carrot-cake-chocolate-chunk-breakfast-cookies/
Lunch:
http://www.paleonewbie.com/recipe-entree/paleo-ham-sweet-potato-soup-recipe/
http://www.paleonewbie.com/recipe-appetizers/paleo-pizza-sweet-potato-skins-recipe/
Snack:
http://paleogrubs.com/baked-apple-chips-recipe
Dinner:
http://elanaspantry.com/chicken-salad-with-almonds/
http://cookeatpaleo.com/zucchini-pasta-pesto/
Enjoy!
http://paleoleap.com/baked-eggs-pancetta-mushrooms/
http://paleomg.com/carrot-cake-chocolate-chunk-breakfast-cookies/
Lunch:
http://www.paleonewbie.com/recipe-entree/paleo-ham-sweet-potato-soup-recipe/
http://www.paleonewbie.com/recipe-appetizers/paleo-pizza-sweet-potato-skins-recipe/
Snack:
http://paleogrubs.com/baked-apple-chips-recipe
Dinner:
http://elanaspantry.com/chicken-salad-with-almonds/
http://cookeatpaleo.com/zucchini-pasta-pesto/
Enjoy!
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