December 1st, 2009

Its a sad day!

Today was a sad day at CFS. Our good friend, amazing athlete and 2nd longest standing client, Kris, had her last WOD at CFS. Thank you so much, Kris, for making us a part of your life over the past couple years. You will truly be missed every afternoon. Please don’t be a stranger, show those folks down at McKinstry how a workout should look, and last but not least keep rockin’ those hiccups.

All Classes

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.


November 27th, 2009

Tom’s Pull Ups


These pull ups mean a lot to me. When Tom came to me the first day he said, “I’ll just tell you right now, my shoulders are my weak link.” He was right. Whenever we put him up on the pull up bar to work on his kipping motion his shoulders could only handle about 5-10 seconds and he had to drop. After about a year of consistent CFing with lots of band pull ups he has made a little bit of improvement in the functional fitness of his shoulders. Watch and enjoy!

AM Class

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

PM Classes

Happy rest day!

November 26th, 2009

Team Duffy vs. The Anniversary WOD

Today Tom, Morgan and Grant tackled their anniversary WOD. It was an AMRAP of 5 Jumping Pull Ups, 10 Push Press and 15 Squats. This WOD is familiar to many of you as it is the classic CFS inaugural WOD. Tom has been here about a year, Morgan about 9 months and Grant approximately 6 months. I had them get set up and the laughter began. Are you sure this is what I had on the bar? Did I really jump off all these plates, that’s too easy? Well, I stuck to my guns and made them repeat it exactly as they did it the first time so we could have a good comparison of their fitness gain. Once they were set it was 3…2…1…Go! Bars started flying along with the sweat. When the clock stopped the numbers were calculated and they were staggering. Tom had a 108% increase in fitness and Morgan and Grant had a 133% increase. An average of 124.67% increase in fitness for one family and that doesn’t even include their CrossFit mom, Joyce, who would have been sure to add to the numbers. Find another program that will do that for you. Stay tuned for tomorrow to see just how easy those jumping pull ups must have been for Tom.

Oh yeah, Happy Thanksgiving! Have a great day and remember there are no CFS classes.