December 9th, 2009

I just gotta give it up for the 4 folks who showed up this morning at 5:30 AM. It was 14 degrees outside and they all knew that the WOD was Eva. That is some serious fortitude to get out of bed for that. 800m runs in that kind of weather is B-A-N-A-N-A-S. But so are we evidently! They were “rewarded” for their attendance with a team/rowing version of Eva which turned out to be equally brutal! They destroyed it! This is just another example of how we are setting the bar a little higher.

All Classes

Five rounds for time of:

95 pound Push-jerk, 15 reps

15 Ring Rows

10 Knees to Elbows

Post time to comments.

December 8th, 2009

Best and Worst Restaurants…CFS Style

Post your best and worst restaurants to dine at when eating a real foods/Paleo diet to comments. Include what you order. Charity’s vote for worst is Olive Garden.

All Classes


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to here.

December 5th, 2009

Christmas Rowing

The G-Team couldn’t get here today. You think that stood in their way? In true CFS fashion they just blew it up on the rower at home. Way to go you two!

8 AM Class

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to here.

December 4th, 2009

Why Fran Hurts…

OK let me preface this post a bit before I get going. I know Fran posts are over done and she gets more attention than many of our other benchmark WODs. And no she is not in some way more important than any other WODs. This post is not intended to make her out to be more important either. That being said, she does seem to have a mystique around her. An elusive temptress in the night. For many, she is David’s Bathsheba (2 Samuel 11), Superman’s kryptonite, Tiger’s “friend” (ok that one was in bad taste, cut me some slack I have just been awake all night at 3 false alarms at the same building-I love Seattle Housing Authority Buildings!). Ahh! She caught me too. Again I say, NO, she is not more important than any other WOD. Let me just get to the point. I took this image off of the CrossFit main site from a post back in February of ’07. Take a moment to analyze the calculations to the right of the images. Greg’s Fran, as you can plainly see, generates a half of a horsepower for a three minute duration. There are not really any other WODs that do that. That is probably the main reason Fran hurts so bad for such a short WOD. So other than figuring out why Fran hurts so bad, which unfortunately will not change the fact that she does, what can we learn form this. Well, for some of you that are a little newer to CFS you may still be wrapping your head around the fact that our gauge of fitness is something other than the rippedness of your abs, which consequently is also not in direct correlation to your “core strength,” we guage fitness with calculations like we see here. No we don’t do physics calculations everyday in the garage. We say, “Do something, write it down and improve on it next time!” This is the heart of our fitness. It is all about the ability to do work and Fran is just one good example of that.

All Classes

Run 1600m
Rest 4 minutes
Run 800m
Rest 3 minutes
Run 400m
Rest 2 minutes
Run 200m

Post times to comments.

Compare to here.