130727

Another killer couplet. Thanks CFHQ!

95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents (*3:1)
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Josh- 85  10/10  19:20
Dustin- 65  0/10  19:13
Byron- 95  0/10  16:33
Todd McK- 45*  11:52
Delaina- 40* 14:02
Stephen- 65  0/10  17:23
Quincy- 45*  15:45
Derrick- 75  8/10  13:26
Erin- 65  0/10  19:27
Russell- 75  8/10  13:05
Kathryn- 45  0/10  11:45
T- 75  0/10  13:15

Great workout everyone. Josh, Derrick, Russell- good job going legless! That is the real deal Lucille Ball. We only had a few 3:1 substitutions which means we need more rope. Awesome!

We had several approaches to the high volume Thrusters. Some went until they couldn't, then rested briefly. Some broke things up into sets. It just so happens that 7+6+5+4+3+2 = 27, 8+7+6 = 21,
8+7 = 15, which leaves the longest set of the day, 9, for the last set- unbroken.

Going unbroken is always the preferred approach, but not always the most practical. We want as heavy as possible, as fast as possible. Speed being the more important of the two.

Remember the formula.

Thanks for another great day of training at CFSF. Good prioritization.

Better than yesterday.
CFSF