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We love strength days at CFSF. No clock, a little more relaxed atmosphere, but just as gassed as if we'd finished a thirty minute mother chipper.

Clean & jerk 1-1-1-1-1-1-1
                               Plank
Kathryn- 110           2:05
Russell- 225             2:10
Todd McK- 95        1:33
Paige- 70                 1:30
Tammy- 105
Candice- 110           1:01
Klare- 115
Dustin- 195
Eric- 205                 All day
Paul- 175
Todd- 205               3:00
Teresa- 130*           1:02
Jeremy- 135             2:00
Stephen- 155           2:05
Dustin (not S) 155    1:30
Quincy- 135             2:20
Jill- 45                      2:43
Skot- 65                  2:10
Tommy- 175            2:00
Juan- 65                  2:35
Emilee- 100             1:00
Alan- 65                  1:50
Eric P- 155              3:15
Tom- 165                3:30

Great workout everyone! Monster lift Russell, and outstanding *PR Teresa! All this after a mother grabbing warm-up that Kathryn came up with that included a mile run that everyone loved. No really... What a great day to be outside running. Nice job Kathryn.

Good job hitting the cues we've worked on. As usual, irrespective of how much weight was moved, our chief objective was form. We talked about timing, and patience, the explosive second pull, and the fastest part of the whole thing- the flip under.

We also discussed one of the most important cues people miss- foot positioning. Jumping, and landing- or power and squat. Power is jumping, landing is squat. These cannot be confused. Remember to re-position!

Good job puppies. You are seeing some of these pieces you've been working on come together in one beautiful Olympic lift called the "Clean". You're Cleaning! Outside of the CrossFit world, most people think Cleans require some sort of  soap.

We know better.

We know that the Clean trains both speed and strength, is an integral component of all sport, and requires lots of practice. Add a Jerk and the complexity factor goes through the roof. No worries. Everything improves with practice, consistency, and patience.

This session was another opportunity to compare the day and the night crews. The day crew usually wins out over the night crew, but not this time. 10 athletes were compared from each group:

Day- 1,405
Night- 1,510

Good job night crews. Things would be different if Derrick and Erin were still around... Or if Quincy hadn't fueled us all up with doughnuts! Thanks for dinner Quincy.

The workout also included a Plank hold for time cash-out that Eric H. clearly won with a time of "all-day". Nice Planks everyone. Spring is test time, so be ready!

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Thanks for another great day at CFSF. Thanks for all the great fuel and efforts. You make CFSF special. Thanks very much for that.

Hard play, fun work.
CFSF