JFWodfather

Occasional Blogger, Part time Crossfitter, Full time idiot.... You can like me, really Like me at or

[JFWodfather @JFWodfather]

#wodify #CrossFitMentality Power Clean: 1 x 5 @ 155 lbs

[JFW @wooleymemeth]

Every cheater from now on gets a “Flying Lubben” from Regionals Athlete @samlubben @CrossFitGames #CrossFit

[JFW @wooleymemeth]

This week in CrossFit history 2006:
Dave Castro and 5 of his buddies had a weekend of competition at the ranch in Aromas. The events were max rep bench press, Fran, dick measuring, beer pong, arm wrestling and a deadlift ladder. Dave won 5 of 6 events and the CF Games were born.

[JFWodfather @JFWodfather]

Meg told me “It’s hotter than Satans armpit in here” and I think she was right. I must be a full Ohioan now cause the heat felt brutal. Today we visited @crossfitr2f and dod a strength workout of Front Squats... https://t.co/TEPkaBsvT3

[JFWodfather @JFWodfather]

Worked on squat clean doubles and a short little metcon today. Stilllllll nursing the knee and trying to squat deeper. Its a little better each day but still frustrating as hell...
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7x2 squat clean 155#
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5rds
10... https://t.co/OTaOkrDUD8

[JFWodfather @JFWodfather]

This knee has been bothering the hell out of me but it felt ok today so I got some work in. Needed to work on some strict strength as well as snatch practice. I’m light years from where I want to be and feel but... https://t.co/KWxMiW4dVS

[JFWodfather @JFWodfather]

Proud dad moment. The WODaughter has learned to do double unders in less than a few months of doing CrossFit. As a point of reference it took me over a year to do what she did in this video. @scottpanchik says it’s... https://t.co/qdp4z8fhfT

[JFWodfather @JFWodfather]

This video has more lens flare than a JJ Abrams movie. Today we worked up to a heavy thruster. The lift before this looked infinitely better but my baby girl applauded me at the end so I kept it. We had a fun... https://t.co/y3ufqArexx

[JFW @wooleymemeth]

I can’t believe y’all are just figuring out @crossfit is homophobic when they tried to kill Bob Harper like a year ago... #neverforget #makecrossfitgayagain

[JFWodfather @JFWodfather]

This is what family looks like @cfmentality #murph #picnic #crossfit #teammentality #bettertogether #noonebroughtbeersoileftearly @ Crossfit Mentality

[JFWodfather @JFWodfather]

CrossFit’s symptoms are: Nausea, sweatiness, and feeling swole #crossfit #CrossFitRegionals @CrossFitGames

[JFWodfather @JFWodfather]

Focusing today on pushing some front squats out of the receiving position to emphasize a deeper squat. Knee still hurts a little so I’m trying to rehab it by taking more rest days and focusing on better mobility... https://t.co/AO0iwV03Sm

[JFWodfather @JFWodfather]

Tough day @cfmentality but if it was easy it probably wouldn’t be work doing.
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Strength
5x3 Squat snatch [140]
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WOD
10-8-6-4-2 CTB Pullups
15-12-9-6-3 DL [225]
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Then I did my own deadlift work and worked up to... https://t.co/2zW62vv45I

[JFW @wooleymemeth]

Congratulations to Pat Vellner and Lauren Fisher on their beautiful wedding... @CrossFitGames @crossfit #CrossFitRegionals

[JFWodfather @JFWodfather]

#wodify #CrossFitMentality Metcon: 25:43

[JFWodfather @JFWodfather]

#wodify #CrossFitMentality Push Press: 6 x 2 @ 185 lbs

[JFWodfather @JFWodfather]

Partner WOD day with @mshagrin here at Gym JFW. This was a fun little movement we worked on today. Front squats starting just at parallel for sets of 5 increasing weight. This was the first time I’ve tried these... https://t.co/onlkuwg8pp

[JFWodfather @JFWodfather]

All the EMOMs today in Gym JFW. I like alternating minute WODs because they give you a little built in rest but force a rep scheme. All 3 of these were harder than I intended which I guess is kind of the point...
•... https://t.co/FbJWOzsUrz

[JFWodfather @JFWodfather]

If you dont have a great coach go get one. Mine makes me learn new things erry day. @saxon_panchik is fixing my early pull my working on simply pulling under from the hang with no dip. #crossfit #snatch... https://t.co/8wH5coOunL

[JFWodfather @JFWodfather]

Finally working some front squats today. I did them from the floor so I wouldn’t be tempted to try something My knee is not ready for. After that I worked some power clean sets but landing is so wide that I look... https://t.co/jipTtwK4f1