CrossFit Serious Fitness

Who doesn’t appreciate a nice snatch?  One of the most difficult movements in sport, the snatch is unrivaled in complexity and beauty when done correctly.

‘Isabel’
30 snatches

Eric- 95  7:07
Dustin- 95  6:20
Bart- 75  5:55
Rashad- 75  6:59
Scott- 65  5:25
Matt- 65  9:50
Brandi- 55  2:39
Brad- 65  2:00
Sharon- 45  6:27
Todd- 110  11:09
Casey- 95  8:45
T- 95  9:27

The prescribed weight for ‘Isabel’ is 135 pounds.  That is serious weight.  A few guys racked it and got some solid reps- GREAT JOB!  We also had options; Power snatch, or squat snatch.  Either way, Olympic lifts for reps are gassers.

Friday is another well deserved rest day.  Use your time off wisely.  Include some stretching, active mobility, or pre-hab.  Lots to choose from.  Thanks for the wicked strong efforts.  Be ready for Saturday.

CFSF

One of the things I like most about  CrossFit is the absence of monochromatic aerobic work, running  in particular.  It’s boring stuff that can be hard on old joints… 

The last time I ran 3.1 miles was over seven years ago.  Although younger, and running 5-6 miles a week, the run was much more difficult for me then than it is now.  Thanks Coach Glassman, CrossFit works.

5k Run

Todd- 28:35
Matt-27:01
Tammy- (2) 26:00
Brandi- (2) 26:00
Scott- 30:58
Casey- 34:28
Joey- 27:15
Elaine- (2) 33:00
Brad- 36:23
Teresa- 46:25
Sharon- 57:01
Emilee- 38:15
Eric- 29:15
Dustin- 34:40
Bart- 34:40
T- 31:22

This session is the epitome of “ just keep going.”  Some people treated the run like intervals, run a minute, walk a minute.  However you got it done, great job.  Three miles is a long run when 1200m is the most we’ve run at one time in months.

We had some pretty good times turned in by Matt, Joey, Todd, and Eric- Great run you guys!  We also had some long, uncomfortable work for some people-  Great job on hanging tough through to the end. 

Thanks for all the great efforts today.  More great fuel for us all to burn.  Let’s be ready to roll strong Thursday.

Better than yesterday…

‘Roy’ ranks right up there with ‘Boom, Boom, Pow’ as far as I’m concerned.  What do you think?  Another just keep going kinda thing, this one went down fighting.  Ultimately nailed by us.

‘Roy’
5 rounds:
15 deadlifts
20 box jumps
25 pull-ups

Bart- 135  33:33
Matt- 135  35:54
Alice Ann- 95  27:26
Eric- 225  30:31
Dustin-225  30:44
Todd- 225  30:08
Rashad- 225  29:05
Brandi- 95  23:03
Scott- 185  25:43
Casey- 225  27:10
Elaine- (3) 65  10:29
Teresa- 115  29:38
T- 195  25:00

Great session EVERYONE!  Solid deads, even when almost dead tired.  Where did you hit the wall?  The last round of box jumps were a problem for me.  By then, my body weight had somehow increased by 45 pounds since starting the session.

Many people went long and stuck it out tough.  WAY TO GO!  Matt, Bart, Teresa- HOOF*CKINYAH!  Brandi- great job on solid form deads, good jumps, and pull-ups, and checking in with a fast time.  Great job La Machina- you are by far, the toughest grandma we know.

Also super strong session you guys that didn’t scale the deads… You guys are tough, and STRONG!  Mutants in training.  Brad (Branimal) would be proud of you all.

The recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little startch, and no sugar”  is more than adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well-being, and acumen, while simultaneously flensing fat and packing on muscle.  When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human function, and our clinical experience leads us to believe that Barry Sear’s “Zone diet” closely models optimal nutrition.

CrossFit’s best performers are Zone eaters.  When our second-tier athletes commit to “strict” adherance to the Zone parameters, they generally become top-tier performers quickly.  It seems that the Zone diet accelerates the effects of the CrossFit regimen.

CF Journal

The Sunday sessions are turning out to be a rather popular session.  We had a really fun time this Sunday with ‘Angie’, an all time CFSF favorite.  The last time we saw ‘Angie’ was February 17.

‘Angie’
100 pull-ups
100 push-ups
100 sit-ups
100 squats
                                   2-17
Tammy- 24:36           23:22
Brandi- 29:15
Emilee- 30:44            33:47
Brad- 30:54
Todd- 24:48
Loren- 26:12
Casey- 24:33               24:46
T- 20:22                     19:30

For some, this was their first date with ‘Angie’.  She is heavy.  Great job on getting done!  Time will drop as you continue to roll.  We did have some outstanding pull-ups though, maybe now the idea of eating the right foods at the right time means more when you are pulling yourself up 100 times.  I know I don’t want to be any bigger than I am now…

Monday is a rest day.  No EBM/skills at 5:00

Loving it, loathing it, living it… CFSF

The power people would have loved the session today.  They wait weeks, months for this.  Pure strength and power.  The max lifts were added together for a total score.

CrossFit Total
Press, 1 rep
Back squat, 1 rep
Deadlift, 1 rep

Brad- 605
Brandi- 390
Scott- 675
Sharon- 390
T- 665

Great session everybody.  This was a blast.  I love to see people do what they thought they could not do.  The epiphany that this stuff is possible is a thing of beauty.  We prove to ourselves all the time, that we can do just about anything we train for.

Standby for Sunday.  We’ll roll at 12:30.  See you then.

If you think you can, you can.  If you think you can’t, you’re right…

OK, so we finished this “Games” week with a real killer.  Reminds me of the option sessions we’ve had in the past, only MUCH more difficult.  There were scales, and mixes, we all got crushed.

A) Three rounds:
30 push-ups- hands release from ground at bottom
Tire climb
Overhead squat, 21 reps

Rest 30 seconds

B) Three rounds:
30 toes to bar
Ground to overhead any way you can, 21 reps

Rest 30 seconds

C) Three rounds:
5 tire climbs/5×5 burpees
18′ rope climb, 3 ascents

Eric-
(A) 1 + 11 oh (B) 16 ground to overhead (C) 1 + 4 tire climb/burpee’s
Dustin-
(A) 1 + 4 tire climbs (B) 16 ground to overhead (C) 2 rope climbs
Todd-
(A) 1 + 15 oh (B) 1 (C) 2 rope climbs
Alice Ann-
(A) 1 (B) 10 oh (C) 1 + 3 tire climb/burpee’s
Elaine-
(A) 1
Matt-
(A) 1 + 10 oh (B) 2 rope climbs
Bart-
(A) 2 (B) 1 +10 ground to overhead (C) 1
Scott-
(A) 1 + 30 push-ups (B) 1
Tammy-
(A) 1 + 10 push-ups (B) 8 overhead squats
Emilee-
(A) 1 + 10 push-ups (B) 11 overhead squats
Rashad-
(A) 16:53
Casey-
(A) 1 + 4 tire climbs (B) 10 overhead squats (C) 1 + 3 tire climb/burpee’s
Brandi-
(A) + (B) 47:37
Brad-
(A) 43:20
Teresa-
(A) + (B) 45:52
Sharon-
(B) 25:10
T-
(A) 1 + 10 overhead squats (B) 1 + 15 toes to bar (C) 1 + 4 tire climb/burpee’s

The options were broad.  You could follow the prescription which included a seven minute time cap for (A) and (B), with a twelve minute time cap for (C).  Some people chose to complete one, or two full rounds-  others stuck to the time cap and got all three.

The guys used 75# for the overhead squat, and 95# for the ground to overhead.  The girls used 45# for the overhead squats, and 65# for the ground to overhead.  By the way, how did you complete the majority of the ground to overhead, did you snatch or clean and jerk?

This was a great session.  How did you like the tire climb?  That was definitely an “unknown” factor that we should be prepared for.  We are competent at all tasks, known and unknown.  The games have thrown some serious heat our way, and we have stepped up to the plate.

Thanks for the really strong efforts.  Great fuel.  Be ready to roll Saturday.

CFSF

CFSF… Love it, Loathe it, LIVE it.

Another monster session from the games.  This one was a blast.  Unimaginable with the prescribed weight and ring HSPU’s…

7 rounds:
3 cleans
4  HSPU

Eric- 165  9:42
Bart- 95  9:40
Rashad- 95 (5) 5:35
Matt- 95  7:31
Brad- 85  7:04
Scott- 95  7:20
Tammy- 75  6:50
Brandi- 75  6:10
Sharon- 55  12:26
Todd- 165/195  20:59

Great session everyone!  Solid cleans.  Even in the late rounds, form looked great.  Super strong work Todd- adding weight adds time.  No worries.  You get a better benefit by doing what you did.  Matt, Brandi- really good job with the cleans.  You guys are doing great.

Thursday is a rest day from training.  No EBM class at 5:00 pm.  Stretch and recover.  Be ready for Friday.  We’ll have fun Friday night after the session.  Drop by for some.

On time, On target, NEVER quit!
CFSF

So for the second consecutive session we have rolled with the really big dogs.  These sessions can humble the most aggressive fire breathers known to the world.  Thankful that this didn’t go any longer than seven minutes.  Could’ve gotten ugly.

7:00 AMRAP
7 deadlifts
20m sprint
14 pistols
20m sprint
21 double unders
20m sprint

Eric- 275#  1 + 2 double unders
Alice Ann- 125#  1 + 4 pistols
Matt- 155#  1 + 6 tuck jumps
Brad- 225#  2
Brandi- 125#  2
Sharon- 135#  2 + 3 pistols
Teresa- 135#  2
Casey- 225#  2 + 1 pistol
Elaine- 95#  2 + 4 deadlifts
T- 225# 2 + 7 deads

For those who could not double -under, we substituted tuck jumps, or two-for-one jump rope.  If you are having trouble with double unders, PRACTICE!  Cash out with a few every time you are at CFSF.  Most of the time seemed to be spent at the double under station, we can only improve.

How did you like this format?  Pretty interesting, huh?  When you see that some of the athletes at the games were getting more than 5 rounds, it really hammers home their ability to go hard.  The pistols were getting better by the end, something else we need to practice… 

Thanks for all the super efforts today.  Another great day at CFSF

Citius, Altius, Fortius