Varied programming

So many times we are able to train the way we want. What I mean is we can go to any crossfit and pick up a barbell, kettlebell or hop on an erg. Sometimes we take advantage of this! Not always do we pick up something unusual ie. slosh pipe, sandbag, or even an indoboard. Training at SFCF will always emphasize the necessary training of ones "GOAT" and vary the hell out of ones program.

We do not require "unnormal" training for the hell of it. We demand that are athletes are competent in many things. We will practice the things "we" suck at till we are. When traveling we(crossfitters) look for crossfits to do the main WOD.

Time and time again visitors ask if we are planning to do the main WOD or CFFB's WOD. WTH!!! NO!!! "We are going to something different like drag sled, train on the sand in crissy fields or even workout with only sandbags". Shoots: 21 rep squat...The response is "WHOA....COOL".

Traveling should create a diverse training regimen! Injury MUST create a diverse and unusual training regime! The next time you wake up and you turn on your computer, when it says...."MURPH",think outside the box and be different!

6am

muscle milk

830am

4 eggs

3oz pork

12pm

coffee and cream

3pm

snatch: 135-5,155-3,175-2,185-2,205-1,205-1

clean and jerk: 135-3,155-3,185-2,205-2,225-2,245-1,245-1

back squat 5x2 speed work at 135#

430pm

peanut butter powerbar

6pm

shoulderpress: 95-5,135-5,155-2,1703setsx5

830pm

4 eggs

3oz prawns

2tablespoons sourcream

.5 cup peppers

2 cups strawberry yogurt