150729

Back squat strength in sets of five can get dodgy if you aren't locked down and dialed in the entire time. Failure to do so means you miss the lift, and we don't mind missing lifts, just miss them for the right reasons- NOT positioning and stability. Miss because it's heavy.

Back squat 5-5-5-5-5

Juan- 255
Joan- 105
Tammy- 160
Anna- 105
Todd- 245
Tommy- 225
Teresa- 135
Hunter- 200
Caitlin- 96
Candice- 115
Sharon- 105
John- 305
Wesley- 205
Jeremy- 205

Great workout everyone, and nice Squats. We set a few targets that everyone hit- thanks for your monster efforts and thanks for hitting those targets. The word of the day was "solid", and hitting those targets meant you were "solid".

The Back squat is part of the CrossFit Total for a reason. It packs a big hormonal punch, and for some strength guys, one of a very short list of exercises they focus on. Only Olympic lifts contribute more to overall strength and athleticism than the Back squat does.

Rippetoe knows.

Thanks for another great day at CFSF. Thanks Teresa, and Sharon.

"If you want to be happy, be."
-Leo Tolstoy

CFSF

https://www.yahoo.com/health/8-foods-you-should-eat-every-day-100516196428.html

http://finance.yahoo.com/news/doing-9-uncomfortable-things-pay-201835206.html

150727

We pulled the rigid flexibility card today, and as usual, the sub was worse than the WOD. The "F" word, or 'FRAN', who is loved or hated but never ignored.

'Fran'
21-15-9 reps of:
Thruster, 95/65
Pull-ups

Tammy- Rx  7:41
Anna- 45 PP 7:42
Juan- 75  5:22
Caitlin- 55  7:48
Tommy- 75  11:14
John- Rx  5:30
Wesley- Rx  5:51
Jeremy- Rx  8:59
Todd- Rx  5:47

Great workout everyone. Nice work John, Wesley, Jeremy, and Tammy- Rx. There were a few other people that didn't get on the board but still got a nice taste of what's coming. Frantastic, and thanks for your hard work. Welcome back Joan, here's a punch in the nose for going on vacation in the first place.

Tuesday is another well deserved rest day. Use your extra time to do anything that feels good and helps you recover.

"It starts in your head."
-Ben Smith

CFSF

150726

Strength is, and will always be, a welcomed sight at CFSF. No clock, a little more relaxed, but just as intense as any dangerous little couplet, leaving us as gassed as any long, lung burning chippers we've ever seen.

Clean & jerk 1-1-1-1-1-1-1

Juan- 150
Todd- 215
Tammy- 115
Caitlin- 85
Tommy- 185
Teresa- 125
T- 165
John- 235
Wesley- 185
Jeremy- 185

Great lifts everyone. Monster lifts John, Todd, and Teresa. You are all STRONG! Watching the Games athletes throwing around anywhere from 245 pounds for the women to 365 pounds for the guys puts things into perspective. These people are very strong. What's more is because they are CrossFit they are competent across broad skill, and time domains, with many different energy requirements.

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

"You've got to find some kind of consistency."
-Elijah Muhammad

CFSF

150725

The CrossFit Games have been, up to this point, beautifully simple yet utterly destructive in nature. Pure CrossFit stuff with a few new tweaks, and some classic CrossFit Hero workouts that have also been tweaked a little just to keep things interesting. Very cool stuff. Thanks CFHQ.

'Double DT'
10 rounds:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Men 155, Women, 105

*DT

Caitlin- 60  7:32*
Tommy- 95  11:50*

Teresa- 85  13:33 

Todd- 135  11:54 

T- 75  6:50*
Wesley- 115  8:56*
Jeremy- 115  10:49*

Great workout everyone. Good job doubling up Teresa, and Todd. Games worthy stuff.

DT punishes inefficiency and if there's a common thread between the athletes we see at the Games, it's efficient movement, timing, and positioning. The three things we love to see that often mean making or missing a lift.

Thanks for another great day at CFSF. Good prioritization of a nice Saturday morning.

"Don't hold back."

-Brooke Ence

CFSF

150723

We wondered what HQ would follow up with after the 'Murph' and it was a curve ball that nobody expected. We've seen this in the past as a warm-up, where the weight pile is moved from the East side of the gym to the West side and back- but we've never seen it as a workout of the day.

As luck would have it, a torrential rain storm kept us inside using the Gym Tour lap (50 yards) multiplied by 2, which made things a lot easier than going across the street 50 yards and back, having to change direction.

Most folks stayed with a set load and just moved it a given number of laps until they had moved 700 pounds. Others moved different loads, adjusting as they went. John and Jeremy did a decidedly different workout than anyone else, actually moving the plates from one pile to another and back, which is a better interpretation of the instructions. Rigid flexibility, or flying by the seat of our pants? Either way, this was a super fun workout that turned out to be a lot tougher than we thought it'd be. Loved it. Thanks CFHQ.

Move 700 lbs. of odd objects 50 yards and back

                      Load          Time

Candice-     100-105       12:18

Casey-            135            8:35

Tammy-       75-105        16:39

Anna-              40            17:49

Juan-              100            7:48

Todd-            100            6:21

Sharon-           81            18:00

Hunter-           85              9:35

Tommy-         100            8:35

Caitlin-            65            15:52

T-                    90            7:23

John-                               29:33

The John Fenn plan

Great workout everyone. This was arm, and hand destruction of the first order, even for the faster finishers. Good job holding on tightly- literally. We moved sandbags, bumper plates, kettlebells, loaded bars, and the heavy duffel bags. It was even suggested that we use the Fireman's carry and carry each other around, which didn't go over too well. All and all a pretty fun time getting hammered.

Friday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. The last cycle pounded us. Get some mobility: roll, smash, feather, floss, or band distraction- you pick. Get a massage, take a nap and dream nice dreams of killing the wods at CFSF. ICE anything sore, and camp out on anything gnarly. It's your business, take care of it. Your body will thank you.

"Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow."

-Mary Anne Radmacher

CFSF

150722

The 'Murph' is another all time CFSF favorite that we are guaranteed to see twice a year: once during the Winter Circus, and again on Memorial Day. Any other time we get to see the 'Murph' is bonus, and we'll take it. Thanks CFHQ!

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

Hunter- (1/2) 27:32
Todd- Rx  53:02
Caitlin- Rx  52:02
Chris- (1/2) 36:52
Juan- 55:58
Tommy- 62:40
Sharon- (1/2) 44:58
Candice- (1/2) 30:00
T- Rx  65:25
John- Rx  49:37

Great workout everyone, and thanks for coming out on what might be one of the most celebrated Hero workouts in the CrossFit hopper. Super good job John, Caitlin and Todd! Hunter, and Chris- the 'Murph' is a CrossFit rite of passage. Your worms have been turned. Good job guys.

At any scale- number, progression, or partitioned- the 'Murph' is the real deal and epitomizes the CrossFit  "I can" mentality. Upon initial completion, and from then on everything has a new perspective and it starts to sink in... "I can". The sad thing is some people will never have the opportunity to experience this because they are intimidated by the sheer commitment of effort required on a daily basis. They are the CrossFit skeptics.

Hard work comes with it's own reward, and there are plenty in the CrossFit world.

Thanks for another great day at CFSF.

http://www.public.navy.mil/surfor/ddg112/Pages/USS-Michael-Murphy-Returns-from-Western-Pacific-Deployment.aspx#.VbDN2NJVhHw

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
-Arnold Schwarzenegger

CFSF