150804

It's the CrossFit Total on the clock with some Burpees thrown in for good measure. Another well thought out workout that definitely delivered. Thanks CFHQ!

3 Ladders:
Burpees + Back squat, 185 pounds
Burpees + Press, 115 pounds
Burpees + Deadlift, 245 pounds

Perform one Burpee and one rep on the first minute. Two Burpees and two reps on the second minute... Continue using as many sets as needed until you cannot complete reps in one minute. Rest 3:00 minutes between Ladders.

                                   Deadlift          Press          Back squat
Eric- Rx                        6 + 9            6 + 7                6
Juan-                            175/6            95/5             155/6
Todd McK-                  75/6             45/5              45/6
Paige-                        75/5 + 6       35/5 + 11      65/4 + 6
Casey-                      255/5 + 7       95/5 + 6       185/6 + 7
Joan-                         65/6 + 10      45/3 + 2          95/5
Stephen-                      185/4            75/5             155/6
Caitlin-                        115/8          55/5 + 9           65/7
Hunter-                       140/7            90/5               205/5
Sharon-                     115/5 + 8      55/4 + 8          65/4
Candice-                    135/6             65/5               75/7
Tommy-                    235/4 + 5      95/4 + 7         145/6
Chris-                            x                65/5            75/6 + 13
Todd- Rx                      7                   7                    7
Wesley-                    205/7 + 9      115/6 + 8        135/7
Jeremy-                    185/5 + 10       95/6              135/7

Great workout everyone! Good job going Rx'd Eric, and Todd. If we were in Vegas that score would be worth a little more than it is here. As it is now the worth is more intrinsic than monetary, but that's still valuable stuff that requires hard work and effort. The added bonus is that's great fuel for everyone around. We all benefit.

We don't often go above the prescribed weight but Casey did on the Deads. We can't credit the Press with the overage, but it will be placed in a secure account at CFSF. Good job Madman!

Great job Hunter. Crawl, walk, run in that order and you will succeed. Your success is our success. We all win. Beautiful isn't it? Yes. Good job Chris. More arrows for your quiver. Thanks for your hard work.

It was great to see Todd McK back on the horse. The only way out is through, and you're still in the middle. That was super scary stuff that we all learned from. HOOYAH! and great job Todd McK.

Wednesday is a rest day. Get some love. Take the extra time you have today and spend it on yourself. You're worth it and your body will thank you. Roll, mash, feather, floss- anything. If it hurts camp out on it. ICE anything sore from this brutal cycle we just finished.

Thanks Sharon, and Todd, and thanks for another great day at CFSF.

Interesting article:
http://www.jtsstrength.com/articles/2015/07/30/3-training-pitfalls-and-how-to-avoid-them/?mc_cid=932471c12c&mc_eid=efd12fec27

CFSF