These last few sessions have been a blast. Great little couplets that are short, sweet, and ultra potent. As usual, we had options. Knees to elbows, and reverse crunchers were subbed for GHD sit-ups for the tender. The GHD sit-ups is potent, get small doses. If you can get 50 unbroken abmat sit-ups it's time to get oriented to the GHD and begin incorporating it into your daily work.
5 rounds:
20 GHD sit-ups
5 push-jerk
Lisa P- 35 10:33
Eric- 115 10:07
Bart- 95 11:03
LaRunda- 45 12:43
Emilee- 75 12:58
Tammy- 65 12:13
Scott- 95 11:05
T- 125 8:40
Great job everyone. Solid push jerks. Good dips, drives, retreats, and reception of the bar with AGGRESSION, and strong finishes. Five is a perfect number of reps for a session like this. Just enough to get that burn, but not so much that a walk away is required. Remember, intensity is our friend. A load should always allow for full on intensity. Otherwise, too much rest is needed, and intensity levels drop way down.
If you didn't get all five rounds on the GHD, make that part of your commitment to training- new stuff. We have so much stuff to have fun with at CFSF that there is plenty to add into warm-ups or cool-downs. New stuff makes us struggle, yes. But its also what helps connect our brains to our bodies. Why so important? It's the neuro-musculature connection that gives us better coordination, balance, agility, accuracy, and strength. Can you think of any other programs that come close to this full compliment of skills? Me neither.
Friday is a rest day. Get some mobility, do something that helps you recover and feel good. Balls of pain? Is it oxymoronish to say that the balls of pain actually feel good? Figure it out and tell me what you think. Use your off time wisely.
Thanks for a great week full of fun. Thanks for all the terrific efforts.
http://www.mobilitywod.blogspot.com/
Movement = Life = CFSF
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