"Total"

back squat, 1 rep

shoulder press, 1 rep

deadlift, 1 rep

"Elizabeth"

21-15-9 of:

135 lb. Cleans

Ring Dips

Many of you missed "Fran", and by many I mean everyone except Vilas. Fran's one of those weird workouts that has taken on a quasi-mystical status within the crossfit community. A fast Fran is seen as the true hallmark of athletic ability, endurance and pain tolerance in the Crossfit world. And fast is a not a relative term here. The world record is 1:53 and Mikko Salo, the 2009 Crossfit games champions, does it in 2:16. To be anything close to elite you have to be approaching this time, sub 3:00 is ideal. There's no special combination of movements or reps here, just brutally effective functional compound movements done at incredibly high intensity. When you meet a crossfitter in the airport or traveling (like if you'er repping your CFSS shirt), the first thing they'll often ask you is "What's your Fran time?" in this way the shared suffering of Fran is the bond that holds Crossfit across state lines and international borders. What that questions is meant imply is "How much have you suffered?" and "How hard have you worked?". What do you want to be able to answer? You might see this come up on the rest day, just a warning.

"Nate, Crossfit has improved my jiu jitsu in several ways. I feel much stronger and I've greatly improved my cardiovascular endurance. Most importantly, my mental toughness has allowed me to break down my opponents and drain them of their fighting spirit. This enables me to build momentum, and win matches by out-working my opponents. I can't thank you guys enough for all the support and encouragement you've provided me with."

-Jordan Schultz

Run 5k

Jure Robic, one of the worlds best ultra endurance cyclist, literally goes insane during a race from the pain and suffering. But he also pushes himself to unheard of levels of success. Read his story here.

In here, there will always be a time when your muscle's will seem to give up, you won't be able to push through the pain. Know then that your body has more to give, that you've only begun to sample "The Suck" and you can keep pushing. Do we expect you to go insane? No, not really. But there is a deep dark place that on the best days you can go to were the pain doesn't really matter as much. And that's where increased work capacity comes from.

Sunday class will be at 11:00

Congrats to Jordan for winning his weight class and ranking at Brazilian Ju Jitsu Pan Ams!

20 Minutes as Many Rounds as Possible of:

250m Row

21 Sumo Dead Lift High Pull 95 lbs.

15 Pullups

Be warned for the larger classes the row will be a run.

"The best athletes seem to know their bodies the best, which makes them very aware of the little nicks and dings that come with training. Often, these really good athletes let these nicks and dings get the best of them mentally. Stuff I would just shrug off and train through, they obsess upon, and it forces them out of the gym. You could be one of these guys. I expect my athletes to train when they are hurt, but not when they are injured. The difference? Training hurt won't make things worse. Training injured will. " -Rob Shaul MountainAthlete.com

Are you more likely not to train if your excessively sore? Or do you find that a little bit of movement won't make things worse, it may even help you be a little less sore? Post your thoughts to comments.

-Paul Siegel

Carol and Kay-Bird taking on Slippery When Wet

Thrusters

1-1-1-1-1-1-1

Crossfits is a sport of generalist. We are generalist in that we specialize in nothing. Through constant variety and change we seek to elicit a continuous series of adaptations across all time and modal domains. The areas in which we are the most developed are the ones which are hardest to have adaptations in. The areas we are the least developed see the most improvement and adaptations. It is important not to think of this adaptations as compartmentalized. Strength bleed over into endurance, double unders bleed over into cleans, ring dips into pushing strength and pull ups, running into snatches. We never build strength in vacuum, nor do we build endurance in a vacuum either; there is carryover everywhere. In the sport of crossfit these various adaptations cause increased power output over broad time and modal domains which is the name of the game.

What does this mean to those of you who aren't interested in sport? Simply put it means you suck less at life. Picking up odd objects transfer to picking up dog food, running lets you get upstairs without sucking wind and a good squat fixes so many damn things in everyday life I can't even list all of them here. Remember why you're in here and work towards that goal.

I know there are some of you out there who avoid heavy lifting for a variety of reasons and there are just as many who turn the other way when a 5k comes up, I'm just as guilty of this as anyone else. Tackle your goats head on, challenge yourself for virtuosity. You'll see greater improvements in life and crossfit by tackling this barnyard of goats than you will by simply staying in your comfort zone. Get out of your comfort zone, become comfortable with discomfort.

-Paul Siegel

Congrats to Diego and Don on their first muscle ups'!

CFHQ

Rest Day

-or-

"Slippery When Wet"

10 Tire Flip and Jump Through*

400m run

4 rounds for time

*Flip the tire over once and then jump into and then out of the tire.

"Training is a process, not the events of one day."

-Mark Rippetoe

"Pistols at Dawn" claims some of its victims

30 Muscle Ups for time

If you can't do muscle ups do 120 Pull ups and 120 Dips.

Ohio Crossfitter beats the pulp out of an intruder in her home, see the video here. Thanks to Curtis for pointing this video out.

A special shout out to Todd form Crossfit Gainesville for hitting it with the 8 a.m. class. Thanks for joining us!

"Pistols at Dawn"

800m Run (Hill)

15 Pistols Left

15 Pistols Right

25 Situps

12 Pistols Left

12 Pistols Right

25 Situps

9 Pistols Left

9 Pistols Right

25 Situps

800m Run (Hill)

"There are lots of things to see, unwrapped gifts and free surprises. The world is fairly studded and strewn with pennies cast broadside from a generous hand. But-and this is the point- who gets excited by a mere penny? (...) It is dire poverty indeed when a man is so malnourished and fatigued that he won't stoop to pick up a penny. But if you cultivate a healthy poverty and simplicity, so that finding a penny will literally make your day, then, since the world is in fact planted in pennies, you have with your poverty bough a lifetime of days. It is that simple. What you see is what you get." -Annie Dillard Pilgrim at Tinker Creek

Sunday class will start at 11:00

Jeff, A little loopy after Helen.

CFHQ

Rest Day

-or-

CFSS

200m Run

21 SDLHP 75/55 lbs

21 Alternating DB Push Press 30/20

200m run

15 SDLHP

15 Alt. DB Push Press

200m run

9 SDLHP

9 Alt. DB Push Press

There has been some confusion of late as to what constitutes a back extension and what is a hip extension. A hip extension takes your back locked in extension and hinges it at the hip. The GHD is set so that your Iliac crest (the pointy part of your hip near the same level as your belly button) is well past the end of the pad. A back extension traps the hip against the pad and then we deliberately uncurl the back from extension. Start by tucking the head and unhinging at each vertebrae. This will be one of the only times we'll ask you to take your back out of extension. This is also one of the reasons we do it so rarely. Any time you see back extension in a workout take it to mean a hip extension. If this is unclear take a look at this page.

25 Walking Lunge

20 Pull-ups

50 Box Jumps, 20"

20 Double Unders

25 Ring Dips

20 Knees to Elbow

30 DB Swings, 70 lbs.

30 Sit-ups

20 DB Hang Squat Clean, 35 lbs.

25 Back Extensions

30 Wall Ball (20/14 lbs)

500m Row

Once through for time.

Take note of the new membership deal. For every new member it's $15 off for as long as that new member is part of the gym. Technically speaking if you bring in ten people you only have to pay $5. We're gonna be starting a big membership push in the coming weeks, but nothing is as good as y'all talking it up to your friends, family and co-workers. You've all seen changes in your body and changes in outlook, mood, etc. Try and share that with someone else.