140109

Sometimes you're the hammer, sometimes you're the nail. Which one was it today?

Five rounds:
400 meter run
Dumbbell Clean and jerk, 21 reps (*power)

Richard- 35*  24:14

Russell- 40*  29:30

Dustin- 30*  30:23

Todd McK- 20*  32:14

Paige- 10*  26:20

Casey- 40  34:34

Allie- 15/20*  30:15

Paul M- 30*  27:45

Abby- 20  33:29

Kathryn- 20*  27:15

Tammy- 20*  26:57

Cole- (3) 20*  17:10

Dave- 25*  28:42

Natalie- (3) 15 HPC  22:10

Paul- 35*  32:50

Quincy- 25*  38:28

Megan- 20  33:44

Great job everyone. In past wod's we always included the Squat component of the exercise unless the word "Power" was also included.

We have relaxed a bit over the years, and left you the option of the Full, or the Power clean. Most "O" coaches will tell you a Full clean is a missed Power clean. Everyone got some practice Cleaning, but most chose the Power clean for the wod.

Casey, Abby, Megan- OUTSTANDING! Full cleans. The Clean, or Full clean, is a much more difficult movement. The distance the load has to move is doubled. This is where a lot of thought must be given to the selection of load.

We also talked about patience and timing. Getting fully extended and shrugging before ANYTHING else happens. Stand, shrug! Good job hitting that target.

Form is paramount. Loss of efficiency, loss of form, wastes a lot of very valuable fuel. 

Friday is a rest day. Show your body that you love and care about it. Roll, floss, feather, stretch, smash, ICE or massage. Get a little, get a lot. Your body works hard for you. Do something that feels good and helps you recover.

www.trackmypr.com

Open gym tonight 5:15-6:15. Be sure to thank Instructor E.

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, hard work and good times. Thanks for choosing CFSF.

www.paleomg.com

You say "no"

CrossFit says "YES"

CFSF