130909

This potent combination took aim at both our shoulders, and our core. Organization, timing, and the ability to stay locked on were key. Miss any, and things could get ugly fast.

21, 15, 9 reps:
DB Hang squat clean
Handstand push-ups (*prog)

John- 45  9:06
Delaina- 10  7:24
Kathryn- 35  13:38
Derrick- 35  10:30
Erin- 30  12:12
Richard- 45  8:28
Abby- 30  13:56
Candice- 25  9:09
Casey- 45  10:43
Tammy- 25  7:40
Eric- 40  7:51
Allie- 25  12:53
Todd McK- 20  10:38
Byron- 40  10:10
John M- 25  12:29
Teresa- 25  9:54
Russell- 40  7:58
Sharon- 10  7:51*
Britt- 25  9:57*
Stephen- 35  12:44*
Jessica- 15  11:40*
Paul- 25  11:40*
Mary- 10  12:00*
Conner- 25  11:18*
Tom- 35  6:16 

Great workout everybody. There were fewer HS progressions than ever, outstanding. Either one, or two Abmats were used by most, and we all had an opportunity to get inverted. The key word with inversion is 'hollow' and everybody had that dialed in.

Grip was also an issue with the DB Hang squat clean, by the last round forearms were on fire. Any inefficiencies were punished. We talked about quality dips, timing, and an aggressive shrug followed by a super fast flip. Nice job hitting those targets.

Great job puppies! This stuff isn't easy, and you are all hitting the targets we have set for you. Thanks for those efforts, and fuel. You are motivating everyone to keep working hard. Be pleased, not satisfied.

What went wrong?

Thanks for another great day of training at CFSF. Thanks for the super strong efforts and fuel. Thanks for being willing to jump... Or at least leave the boat. If you aren't willing to do this, you don't learn or grow. You slide into the oblivion of safety, security, and stagnation. The willingness to fail allows growth, emotional awareness, even spirituality.

With failure comes pain. Pain has been referred to as 'weakness leaving your body' but it's more than that. Pain, and failure can lead to the hidden door of internal strength that compels us to keep working, keep trying and NEVER give up.

Quitting is easy. Anyone can do it.

CFSF