140501

Mayday-Mayday-Mayday! would have been an appropriate call for this ultra nasty Nasty Girls v2. The only scale was the Hang power clean, maintaining the integrity of the other two exercises. Three people got this gem: Abby, Eric, and Russell- our resident mutants in training. Good job- good job- good job.

Nasty Girls v2
3 rounds:
50 Pistols
7 Muscle-ups
175 pound Hang power clean, 10 reps

Eric- 135  21:12
Russell- 135  19:41
Abby- 75  27:33

Outstanding workout- You three are all exceptional athletes, and we are fortunate to have you training with us at CFSF. The fuel, and motivation you provide the rest of the gym is part of the "not everything that counts can be counted" aspect of CFSF that makes us special. Thanks for that.

Abby killing the Pistols

Everyone else had a roll with 'Helen', our "go to" side session.

'Helen'
3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (^prog)

Tammy- Rx  14:40
Dustin- Rx  15:28
Mary- Rx  15:54
Candice- Rx  13:29
Casey- Rx  11:28
Todd McK- 35  13:40
Paige- 26  15:58^
Carrie- 30  14:05
Teresa- Rx  11:04*
Stephen- Rx  11:50*
Tom- Rx  11:35*
Jeremy- 30  10:05^
Quincy- 53  15:43^
Emilee- 26  16:10^
Jill- 26  14:51^
Caitlin- Rx  10:49*
Juan- 35  10:35^
Joan- 30  10:47^
Alan- 35  13:20^
Helen- 18  16:59^
Terry- 20  17:37^
*unbroken

Great workout everyone. Great job puppies! Helen, how did you like 'Helen'? She's an all-time CFSF favorite, an original basement girl we've known before she even had a name. CrossFit called the workout something like 'The Test'.

'Helen' is a much better name.

Big THANKS for the ultra kind words from Eric, our visitor from Enterprise. That means a lot, and is very much appreciated. Spread the love-

Friday is a rest day. Open gym 5:15-6:15 for anything from a missed wod to mobility, or some nice long stretching of those super tight and sore muscles. Roll, smash, floss, feather- anything that helps you recover.

How about an ICE bath? What the f*ck?! Yes. That's right. An ICE bath. Check it out-

http://runnersrationale.com/2013/06/26/the-cold-plunge-to-recovery/

Thanks for another really great day at CFSF. Thanks for the super strong fuel and efforts. YOU ARE ALL AWESOME!

We'll find your unicorn-
CFSF