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Wednesday, February 6, 2013

130205

We have seen the 20-30-40-50 rep scheme a lot lately. Just keep moving might be the easiest thing to say, and one of the most difficult things to do...

205 pound Front squat, 20 reps
30 Box jumps, 30" box
40 Kettlebell swings, 53/35
50 Wall ball shots, 20/16

                                      FS     Box"     KB     WBS
Derrick- Rx  9:22
Russell- 12:33               185      32       53         20
David- 13:02                135      32       53         20
Erin- 10:48                    115     32       35         16
Allie- 1/2  6:56              75       24        35        16
Tammy- 12:45              100      24       35         16
Eric- Rx  12:14
Nicole- 13:20                35      20        35         16
Mark- Rx  10:13
Josh1- Rx  12:56
Heather- 14:11              45       20        35        16
Richard- 11:34              185      32       53        20
Abby- 13:51                  45       24       30        16
Juan- 11:02                   135      32       35        20
John M- 1/2  9:30         135      24       53        20
Candice- 14:59              65       24       35        16
Todd- Rx  11:16
Teresa- 7:52                 105      32       35        16
Cortez- 10:09                95       32       53        20
Dave- 12:25                 135      30       53        20
Katie- 12:17                 45       24        35        16
Todd McK- 1/2 5:08    35       20       30         16
Lindsey- 1/2  7:06         35       20       35         16

Great job everyone. Super fast finish Derrick, and Teresa. You both FLEW through this workout. That's the idea. Hooyah! At any scale, this was a mother grabber of the first order that required a lot of fuel to finish.

The general feedback from most was "that Front squat sucked." Understandably. Few other exercises require the level of flexibility that the Front squat requires. A properly racked position, and the depth of the squat can be issues for "tight" inflexible people. A little bit- EVERYDAY! Added levels of flexibility improve everything.

Some people got the Box jump and then some by jumping on the big tire, which is actually closer to 34" in height. Good job you guys. Springy. Think springy. Thanks again Joey!

Good job puppies. Thanks for your hard work. Keep pushing, and do your homework. Thanks for running the rodeo at lunch Kathryn!

Thanks for another great day at CFSF.

Winners find a way to win. Losers find excuses.
CFSF

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