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CrossFit has thrown some interesting workouts at us lately, and 'Donny' is the first descending-ascending session we have seen at CFSF. Hammered. We were the nail today. Thanks CFHQ!

'Donny'
21-15-9-9-15-21 reps:
225 pound Deadlift
Burpees

Delaina- 55  15:58
Adam- 65  14:30
John- 65  12:01
Kathryn- 135  21:39
Derrick- Rx  22:04
Casey- Rx  22:22
Ryan- 185  17:21
Emilee- 75  22:23
Tammy- 95  15:29
Eric- 185  17:45
Russell- 185  17:28
Teresa- 125  19:22
Juan- 185  19:50
John M- 135  17:13
Todd McK- 95  18:39
Britt- 95  22:22
Todd- Rx  18:14
Candice- 115  18:21
Matt- 185  18:04
Abby- 105  14:28
Jimmy- Rx  24:47
Heather- 95  23:11
Paul- 1/2 135  27:00
Dave- 135  19:42
Jessica- 1/2  95  10:03
Matt2- 1/2 135  12:32
T- 165*  17:57

Great workout everyone. This was an interesting little couplet, to say the least. Painfully succinct. Just keep moving. There was a lot of discussion about how much weight to lift prior to the wod. The word of the day was *UNBROKEN. How close did you come?

A few guys got this beast at prescription and earned a little payback for the rest of us. Good job you guys. This was a dangerous session. Our core takes a beating, focus slips, before you know it form can turn ugly. We have talked about staying locked on and dialed in, but after 90 reps? YES. You must.

We CrossFit to get stronger, and become more durable. Jacking up your lower back while Deadlifting can happen in an instant, and that puts you on a TTO for a while. Worse, you end up with discogenic issues as a result.. Not what we want at all!

Good job puppies. You are getting used to the tempo and intensity at CFSF. Thanks for your hard work, and do your homework. The Deadlift set-up is a perfect example of how much flexibility is required for proper positioning. Improper positioning and you're toast.

This workout is named in honor of  U.S. Army Specialist Donald L. Nichols, assigned to the 1st Battalion, 133rd Infantry Regiment, who was killed on April 13, 2011, in the Laghman province, Afghanistan.

We are fortunate for people of this caliber, who are willing to make the ultimate sacrifice. There is nothing more motivational for us to work hard.

www.trackmypr.com

www.cindystable.com

Thanks for another great day of strength training and conditioning at CFSF. Thanks for the super strong efforts and fuel.

Uncommon dedication.
CFSF