120730

Was it the Clean, or was it the Burpee? It was the combination. Lethal. We were the nail. Again. Felt great...

Three rounds:
135 pound Hang power clean, 15 reps
15 Burpee's

Nanook- 55  10:34
Lynde- 75  6:34
Richard- Rx  8:44
Emilee- 75  11:54
Alice Anne- 55  9:27
Eric- Rx  8:48
Teresa- 75  9:16
Scott- 115  10:22
Shaun- Rx  7:28
Todd- Rx  8:00
Cortez- 125  9:09
Dave- 75  10:52
Kathryn- 65  6:39
Candice- 55  10:24
Jessica- 35  8:35
Brandi- 65  12:01
Holley- 45  8:51
Shar- 45  9:35
Cliff- Rx  6:08
Corey- Rx  3:56
Joshua- Rx  8:27
Keith- 65  12:15
Josh- 65  9:43
T- 115  7:35

Super good workout everyone. Seriously fast times Kathryn, Lynde, Cliff, and Corey. You all have the cardio-respiratory system of King Kong! Congratulations Keith- you're doing it. Good job Dave- just keep that shoulder happy (you too Andrea).

Remember and practice the cues and patterns we worked on while "Cleaning up the Clean". They will help maintain efficient movement as you grind through reps, and nothing gasses like "O" lifts for reps.

Thanks very much for the Frog Tog Kathryn and Dave. It, and you, are very much appreciated.

Just for kicks, we compared time and load from 10 people from both the lunch crew and the night crew. Here's how things broke down:                  

                 Total time     Total load
Lunch-        1:15:39         720 lbs.
Night-         1:09:16         680 lbs.

Imagine the sense of accomplishment Olympic athletes feel as they stand victorious on the podium. We may not be Olympians, but we know this feeling as CrossFitters. We feel it every time we finish a wod. That's a huge part of why we do it- why we work so hard. We can. Most can't. An uncommon dedication to fitness...

http://www.mobilitywod.blogspot.com/

http://www.woundedwarriorproject.org/

Tuesday is a rest day. Use your time wisely and take care of your business. If you don't who will? Thanks for another great day of training and conditioning at CFSF. Thanks for the terrific efforts and fuel.

WFYU- 12 weeks.
CFSF