130215

This was another super fun workout from CFHQ. The rounds and reps were perfect. At prescription, the workout turns into a beast. Scaling didn't help. We were crushed- Thanks CFHQ!

7 rounds:

155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Derrick- 135  18:56
Allie- 55  14:53
Russell- 155  19:06
Abby- 55 PP  15:41
Erin- 75  13:54
Eric- 135  13:50
Alice Anne- 55  13:00
Casey- 135  19:15
Lindsey- (5) 35 PP  13:08
Tammy- 65  13:35
Holley- 45  17:10
Shannon- 45  17:40
Richard- 115  11:31
Heather- (5) 35 11:44
John- Rx  15:10
Sharon- 45  20:34
Candice- 65  19:47
Teresa- 70  15:53
Dave- 115  17:30
Katie- 65  18:29
Juan- 110  16:20
Nate- 135  13:21
Cary- 95  16:30
Todd McK- (5) 45  15:06
T- 115  12:40

Good job everyone. This was a heavy duty session that stretched out like bad Jersey Shore taffy. Good job at prescription John Fenn, and super fast finish Richard. You guys both have the cardiorespiratory system of King Kong. Thanks for your patience and hard work Russell.

The Push jerk can be brutal if you are not locked and active when you receive the bar overhead. Did anyone ring that bell? Failure to open hips fully, or just JUMP...  impatience for triple extension and rushing to get back down too early are big problems that we need to be aware of and avoid.

Don't forget about foot positioning either- jumping and landing. AND HEELS!

There's a lot going on. Throw in Chest to bar pull-ups, and finish with Burpees. These exercises are all more technical, and potent than we think they are. Bonus points for just staying on your feet at the end.

Very good work puppies. Todd McK you have turned the worm- you are killing these workouts! Good job and THANKS for the fuel. Shannon, solid Push jerks. Next, the pull-ups. Great job Heather, and Lindsey.

Thanks for another great day at CFSF. Enjoy the rest. Do something that feels good and helps you recover.

3-2-1 Go!
CFSF