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Wednesday, December 2, 2009

Three rounds for time:

Run 800m

155 lb. Power cleans, 21 Reps

Make sure you sign up for t-shirts and hoodies. The t-shirt was designed by our very own Ryan "Rib-eye" Smith. Ryan and his wife are out in Colorado right now, and we hope they're doing great. It's hard to describe the design so make sure you check it out 'cause it's awesome, it will also be in white instead of our usual black. The hoodies are black with CFSS on the front and our full name spelled out on the back. Chace has been sporting one in the gym so you can check it out in person. It is guaranteed to keep you warm through the long Georgia winters. Shirt's are $20 and Hoodies are $30.

When was the last time you took a roll on the foam roller? Or stretched out your quads? Triceps? What about your lats after some one-armed pullups? Soft tissue work is painful, no way around it. But it is a necessary evil. Scar tissue, stiff muscles and limited range of motion all limit what we do in here. Foam rolling, The lacrosse ball, and stretching all serve the same end: moving better. Even the New York Times is talking about it. If you ever had trouble getting into the front rack in a clean or if you've had a nagging injury chances are pretty good some soft tissue work will help you perform better. It is not a panacea; it can't correct structural abnormalities or acute injuries, those require a doctor's intervention. However 5-10 minutes after a workout will make a world of difference in soreness, mobility and flexibility. If you subscribe to the Crossfit Journal Kelly Starrett has a host of videos detailing this and other therapeutic modalities. Also check out the archives for San Fransisco Crossfit's blog, lots of good stuff there. Get ready to get friendly with a foam roller.


  1. Does anyone get the feeling that Nate is a fossil? Naate, You owe me $70

  2. (Disclaimer:I found this old email that I modified)

    Dear Mom,
    To increase my chances of getting married to a Godess,I decided to join this gym named 'Crossfit' where they promised me that I will become a Cross between a sprinter and a lifter, which I feel are essential skills for getting married. Although I am still in great shape since playing Cricket 15 years ago with Dad(on the PC), I decided it would be a good idea to go ahead and give it a try.
    I made my reservations with a personal trainer named Nate(Pronounced Hate with an N),who identified himself as a 26-year old Olympic instructor and a model for athletic clothing and swimwear.
    He encouraged me to keep a log to chart my progress.

    Started my day at 7:00am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Nate waiting for me.
    He looked a bit older than 26 but I couldn't tell - with a Greek like structure and smile, I was taken in by his enthusiasm.
    He gave me a tour and showed me the gym equipment, such as a 6 lb medicine ball that made me feel that I am capable of lifting heavy objects. He also took my pulse after 2 minutes on the rower. He was alarmed that my pulse was so fast, but I attributed it to staring at this girl in her Lycra aerobic outfit. I enjoyed watching the skillful way in which she completed her workout today.
    Very inspiring.
    Nate seemed to encourage me as I did my sit-ups, although my gut was already aching from holding it in the whole time the girl was around.
    This is going to be a FANTASTIC week!!

    I drank a whole pot of coffee, but I finally made it out the door.
    Nate pushed this heavy iron bar into my neck and then put these wooden plates on it! My legs were a little wobbly but I managed to lift the bar above my head. Nate's rewarding smile made it all worthwhile.
    I tried to ignore the people next to me who seemed to be putting 8 iron plates on their bars as opposed to my 2 wooden ones.
    I feel GREAT!!
    It's a whole new life for me.

    The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals.
    Driving was OK as long as I didn't try to steer or stop.
    Nate was impatient with me, insisting that my screams bothered other crossfit members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
    My chest hurt when I got on the rower. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by airplanes??
    Nate told me it would help me get in shape and enjoy life. He said some other crap too.

  3. Thursday:
    Nate was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes.
    He took me to work out with dumbbells. When he was not looking, I ran and hid in the men's room. He sent one of his minions to find me, then, as punishment, put me back on the rowing machine - which I sank.

    I hate Nate more that any human being has ever hated any other human being in the history of the world. If there was a part of my body I could move without unbearable pain, I would beat him with it.
    Nate wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the *&%#(#&**! barbells or anything that weighs more than a sandwich.

    Nate left a voicemail in his grating, shrilly annoying voice wondering why I did not show up today. Just hearing him made me want to smash my cellphone with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

    I am visiting the local Hindu Temple on this Holy day of the full moon where I can go and thank Lord Shiva and his friends (the other 30 million Hindu Gods and deities) that this week is over.
    I will also pray that I get married soon and my future wife will choose a gift for me that is fun -like a root canal or a vasectomy.

    So please mom, save me. I want to move back to India so that I can be 11,000 miles away from Nate and his Weapons of Mass Destruction.

    Despairingly Yours,

  4. Vilas,

    I believe it is time for you to start your own training blog. I can't teach cleans because I am laughing to hard at Nate's "nasally whine."

    Those Who Cannot Get Elbows Into Front Rack Position,

    You know who you are, and you should be stretching those shoulders and rolling them with the lacrosse ball every time you are in here. The front rack position is a basic CrossFit skill. Listen to Paul, he's a smart dude.

  5. Vilas, you got waaaaaaaaayy too much time brotha. To'che (paul dont start on the spelling).

    Hittin "Linda" at 11...be rite witcha,

  6. btw, Jonathan, thank you for pushing me through that one. Great coaching!

  7. Great job Naate! Despite the things I say/write about you, you are awesome on occasion..

  8. VILAS!
    First off Nate is so right in saying you have WAY to much time on your hands. BUT, thank the high heavens that you do, because you provide much needed entertainment for those of us that sit in front of a computer most of the day wanting to bang our head on the table until 5pm finally comes. Thank you Vilas for sharing your undoubtably amusing life...

    ps. Daaaamn, nice ASS shot. She must work out. ha

  9. Vilas, please tell me there is a word limit on each post and that is why you had to post multiple ones. If that is the case, there is probably a reason for that... haha

  10. I was up late last night working on a school project paper that was due today and I got done (came out pretty well) and so I was in the mood to be amusing/creative.. Yes! There is a word limit of 4096 characters.. thats why I had to break it up. hehehe.. I have to agree with 'BEX', that girl must work out..LOL

  11. I'm with ya BEX on praising Vilas for the awesomely funny blog-work.

    And btw, I think that pic is the best one I've ever shot, not only because of the model being photographed but it's just a badass pic. Till the am beeoches..

  12. holy shit vilas, that was so funny, i showed it to everyone i could find, crossfiters or otherwise. so good!