141030

This was a good one. Thanks CFHQ.

'Ned'

7 rounds of:

Body weight Back squats, 11 reps

1000 meter row/*600 meter run

                                Fastest 1k

Eric- 135  38:43         3:55

Dustin- 135  38:41      3:55

Matt- 135  41:30        3:52

Juan- 135*   33:32

Todd McK- 75*  31:46

Paige- 45  49:28         4:56

Joan- 45*  34:31
Todd- 155  40:40        3:57

Jeremy- 135  44:44     3:53

Stephen- 135  45:28    4:10

Teresa- 75  44:28        4:17

Tommy- 95  39:22       3:48

Great workout everyone. That's a cool 4.35 miles of rowing, not that anyone's counting... The fastest row of the day goes to Tommy- blistering! The fastest finishes go to Dustin, and Eric- pure power. The heaviest load? As usual, Todd O- monster workout. Great job you guys!

For the lunch crew that took the run sub- 7 rounds turns out to be 2.6 miles of running. Nice work! One thing we talked about was consistency between rounds. No more than a :30 second time differential from the first through the last round.  

Work is work and everything is relative. Everyone benefits. Another beautiful thing about CrossFit.

This workout is named in honor of  Special Agent Nathan Schuldheiss, assigned to the U.S. Air Force Office of Special Investigations Detachment 204, who was killed November 1, 2007 near the Balad Air Base, Iraq.

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

CFSF

Thursday paleo

Breakfast:

http://www.paleoplan.com/2012/01-24/smoked-salmon-scrambled-eggs/

http://www.paleoplan.com/2011/07-07/ham-applesauce-with-almonds/

Lunch:

http://stupideasypaleo.com/2012/10/17/southwest-chicken-soup/

http://stupideasypaleo.com/2011/11/08/apple-sweet-potato-bake/

Dinner:

http://paleoista.com/recipes/spice-rubbed-steak/

http://thehealthyfoodie.com/whipped-sweet-potato-casserole/

http://nomnompaleo.com/post/6615670972/hawaiian-fire-spiced-mushrooms

Enjoy!

141028

This was a great twist on the CrossFit 'Total' workout. We loved it! Thanks CFHQ.

Clean, 1 rep (*power)
Bench press, 1 rep
Overhead squat, 1 rep

                           Clean      BP      OHS      Total
Joan-                    75*        80        35         190
Matt-                   185       195       125        505
Juan-                   150*      185       115        400
Eric-                    200*      275      165        640
Todd McK-        110        155       100        365
Paige-                   75*       75         55         200
Casey-                205*      265       205       675
Carrie-                 75*       100       50         225
Todd-                  215       285       165       665
Teresa-                135       105       115       355
Jeremy-               175       185       105       465
Stephen-             175        195       35         405
Holley-                85*        75         40        200
Sharon-               85         100       75          260
Caitlin-                85*        95        65          245
Tommy-             175        235      115         525
John-                  275        275      205        755

Great workout everyone, and MONSTER *PR's  John, Sharon, Teresa, and Tommy! Outstanding. These workouts are proof that CrossFit works! Gains across the board reflect your hard work and consistency. Great job!

The objective of a workout like this is failure. We talked about bailing missed lifts because it is inevitable- it will happen at some time and we have to be ready. Missing a lift isn't a problem, missing it then getting injured is. We dwell around max efforts on days like this, walking a thin boundary between failure and success that has to be pushed, and tested, and pushed some more for growth to occur.

Push the envelope and get away from your comfort zone. You will thrive.

Like the 'Total', this workout gave us an opportunity to compare classes. The day crew beat the night crew by 80 points with a total score of 3,200 to 3,120. Good job day crew!

Wednesday is a rest day. Open gym 0600 and 5:15. Use your extra time wisely and do something that helps you recover. Remember that rest is part of the program. Take care of your business!

Thanks for another great day at CFSF.

-33

Earned. Not purchased.
CFSF

141027

Rigid flexibility gives us freedom to move laterally and completely switch workouts when the sub for a high skill workout becomes unmanageable. This was one of those days.

9-7-5 reps of:
225 pound Front squat
Bar muscle-up

Todd- 185  12:20
Caitlin-75  10:53
John- 185  10:33

Super good job you three! Good things come to those who are consistent in training, and train hard. The proof is right there. We're cutting Caitlin a bit of slack on the last round of BMU's for a torn hand, forcing her to get a few Pull-ups and Dips.

We have never split hairs with respect to a Bar or a Ring MU. We like both. In case you weren't counting, the sub for the BMU's would be a cool 126 Pull-ups and Dips- that's a bunch. So, we went to our go-to girl, 'Helen'.

'Helen'
3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (*band)

Carrie- Rx  13:56
Dustin- Rx  14:03
Juan- Rx  13:40
Todd McK- 44  14:07
Paige- 30*  15:55
Joan- 26*  16:15
Holley- 35*  14:58
Teresa- Rx  12:11
Jeremy- Rx  13:46
Tommy- 44  14:06
Caroline- 26*  14:28
Stephen- Rx  13:29
T- Rx  12:12

Great workout everyone. Good job stepping up- you know who you are. Discomfort is the gatekeeper of strength, and growth, and the only way out is through. One of our objectives with any workout is to go unbroken whenever possible, which requires the ability to push through discomfort until all reps are completed- not easy at all. Congratulations on going *UNBROKEN Teresa!

Thanks for another great day at CFSF. Thanks for your fuel, and hard work. You are all AWESOME!

Virtuosity
CFSF

141026

Little Angie likes to run. Who knew? CFHQ did.

400 meter run
50 Pull-ups
400 meter run
50 Push-ups
400 meter run
50 Sit-ups
400 meter run
50 Squats

Caitlin- 16:30
Tommy- 20:40
Todd McK- 20:59
Paige- 24:40
Candice- 22:06
Casey- 28:05
Jeremy- 22:48
Teresa- 21:06
T- 17:28

Nice job everyone! Good prioritization on a nice Sunday afternoon. Angie is a favorite for the CFSF PT people, however, adding a run changed things a bit. Some of our faster runners were crushed. One or the other and it's all good. Mash them together and we become the nail.

Thanks for another great day at CFSF.

CFSF

141024

Moving a large load over a great distance, systemic flexion and extension are both classic CrossFit concepts that definitely deliver the desired effect. What is the desired effect? That's right. We become stronger, with increases in work capacity and GPP. Add mobility into the equation and we become more durable as well.Oh yeah, it's fun too!

21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)

Dustin- 75  12:30
Eric- 75  10:37
Todd McK- 45  12:52
Paige- 15  10:59
Joan- 15  10:55
Carrie- 25  11:21*
Casey- 95  13;09
Teresa- 55  10:59
Holley- 15  14:54
Matt- 65  14:46*
Juan- 65  14:03
Caroline- 25  16:24*
Tommy- 65  15:58
Sharon- 35  16:16
Stephen- 65  13:58*
Candice- 45  16:56

Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.

Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!

Thanks for another great day at CFSF!

"Only a dickhead couldn't love this stuff."
-Adrian Bozman

CFSF

141023

Thrusters consume copious amounts of fuel. Throw a clock in the equation and things can get dicey pretty fast. This was a great workout scheme that left everyone totally drained. Thanks CFHQ!

Thrusters on the clock
5 Thrusters on the minute for 5 minutes
Every 5:00 minutes add weight until reps cannot be completed.
Beginning and finishing loads were recorded, time to completion and number of total reps were scored.

Juan- 65-85  75 reps
Carrie- 45-65  12:32  62 reps
Tammy- 55-75  20:00
Matt- 75-115  12:00  57 reps
Dustin- 75-135  80 reps
Todd McK- 45-85  16:00  80 reps
Paige- 15-50  23:50  115 reps
Casey- 75-135  17:00  81 reps
Candice- 45-75  12:00  57 reps
Todd- 75-155  21:00  101 reps
Teresa- 45-85  14:20  75 reps
Sharon- 45-65  11:34  58 reps
Holley 15-55  15:00  75 reps
Joan- 35-45  49 reps
Jeremy- 45-95  85 reps
Stephen- 45-95  20:00  100 reps
Caitlin- 35-65  100 reps
Tommy- 65-105  18:25  55 reps
Eric- 75-135  12:00  60 reps
Caroline- 15-35  19:00  100 reps
John- 75-155  20:58  103

Great workout everyone! OUTSTANDING job Paige- top rep total of the day! We had several people get to 100 reps or more and that is awesome! John, Todd, Casey, Dustin, and Eric- 135 pounds and above are monster Snatches- excellent work you guys!  This was a really great day- THANKS!

Big THANKS for coming out to picture night. Our web guy Alex got some great shots that you'll see when the CFSF site relaunches with lots of cool features. Thanks Alex!

Thanks for all the help lunch crew: Eric, Todd, Todd McK, and Casey.

Thanks for another great day at CFSF. Thanks for your fuel, enthusiasm, and determination. That's all good stuff.

Breakout!
CFSF