We love strength days at CFSF, especially workouts with interesting rep schemes like this. Thanks CFHQ.
Deadlift 10-5-3-1-1-1-3-5-10
1 2 3 4 5 6 7 8 9 WUWO
Juan- 185 205 225 275 325 305 275 225 205 16:19
Tommy- 185 225 315 365 405 425 315 225 195 20:56
Eric- 185 225 255 315 350 325 275 255 225 17:15
TW- 135 155 175 200 205 215 185 155 145 18:00
Teresa- 140 165 185 205 215 220 195 175 160 (2) 9:47
T- 185 215 245 275 285 295 215 205 185 18:15
WUWO
3 rounds:
10 GHD sit-ups
20 WBS< 20/16
30 Hip extensions
40 KBS, 53/35
Great workouts everyone! Monster Deads Tommy- that's a cool 2,655 pounds you lifted over the course of the workout. That's also a lot of work! Nice job Teresa. With the right motivation just about anything is possible, and you were motivated today. Another super cool part of CrossFit some people will never get the opportunity to experience.
The WUWO was a beast, but got the job done. I asked Eric where he was in the warm-up. Standing there, dripping wet, and gassed, he said "ten more swings". Why even stop? I thought to myself. Five hours later, when it was time for my workout, I found myself standing in the same exact spot as Eric, and with just ten more swings to go, also had to stop. That's CrossFit.
We talked about a few cues we wanted to see- thanks for hitting those targets. Missed cues, soft positioning and 10 tears from now, you won't remember what you lifted today, but you'll know your back hurts like hell. NOT the desired effect, and nowhere near the goal of CrossFitting.
Use the principles you've learned at CFSF and move safely, both in our box and outside our box.
Thanks for another great day at CFSF. Thanks for your super strong efforts, and fuel.
Strength + mobility = durability.
CFSF
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