140811

This was a very fun, but totally gassing workout that dropped us like lead at the end. Bonus points for just staying on your feet. Thanks CFHQ!

5 rounds:

135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound Dumbbell hang squat clean, 15 reps
20 Double-unders (*tuck jump)

                                   OHS      DBHSC

Megan- 27:50*             65            20

Todd McK- 29:45        45            20

Paige- 29:02*               25            10

Russell- Rx  21:32

JJ- 19:16                       45           15

Dustin- 26:45                75            25

Paul- 24:56                   65            25

Carrie- 24:34*              35            15

Klare- (3) 13:30            65           15

Todd- 25:08                 95            40

Juan- (4) 20:12             65           25

Richard- 19:30             125          40

Stephen- 28:34           115FS       25

Jeremy- 26:51              15            20

Sharon- (3) 20:05        35            15

Joan- 28:20                  15           10

Mary- (3) 18:15*         45           15

Emilee- (3) 15:59*       45            10

Jill- 25:21*                  15            15

Abby- 19:37                65            20

Caitlin- 18:25*             45           15

Alan- 24:51*             65FS          25

Tommy- 27:13             65            25

Alex- 26:29*             65FS          20

T- 22:10                      95            25
Teresa- 22:05             65            15

Great job everyone! Outstanding workout Russell- at prescription, and fast. That is the goal- fast.

With the high humidity breathing was an issue with a few people. You'll get acclimated to this, and the temperatures before you know it. Just remember the rules... you can take a :10 second rest ANYTIME you need it, but no longer. Whether you're breathing or not...

The secret to success with workouts like this one is being able to go unbroken. Everything, every round. This is where scaling becomes most important. Unless you're a firebreathing CrossFit superstar, you'll spend too much time resting, not enough time going.

Intensity is our friend, and inherently uncomfortable. Nobody likes working under high intensity conditions, understandably. But over time, with consistency in training we become less uncomfortable in these intense situations, and get used to it.

However, if your workout doesn't frighten you a bit you're not training hard enough. Does anyone else pucker up a couple of blocks away while driving to CFSF on heavy days?

Welcome to CFSF Alex, and Caroline. Thanks for your hard work and attention to detail. Crawl, walk, run- in that order and you will succeed. If you succeed, we succeed. Pretty cool, huh? Yes it is.

Go hard-sleep well.

Thanks for another great day at CFSF. Thanks for your fuel, energy, and enthusiasm. You are all awesome!

Every day, every moment- take every opportunity you're given.
CFSF