Tuesday, April 5 'Michael'

'Michael' is like an old friend that you only see once and a while. Things start off well, but before too long you remember why you're a little glad that you don't see each other too much. It has been a long time since we saw 'Michael', and some forget that he is a hero. Just as tough as any other hero workouts.

'Michael'
3 rounds:
800m run
50 back extensions
50 sit-ups

Scott- 27:47
Tammy- 30:53
Eric- 24:38
*Alice Ann- 23:40                                               *3 rounds:
DT- 35:55                                                                400m run
**Chris- 14:23                                                          15 good mornings
**Tonya- 15:03                                                         15 K2E
John- 23:42
**Holley- 18:11                                                   **'Mike'
Casey- 24:32                                                            3 rounds:
Dan- 22:08                                                                  400m run
*Emilee- 21:57                                                             25 back extensions
Beth- 23:42                                                                  25 sit-ups
*Teresa- 16:23
Bart- 23:23

Great session everyone. Great weather for running, and some really nice runs. Why does everyone want to do the sit-ups after the run instead of the back extension? The first dance with 'Michael' always gets scaled to 'Mike', which is just as difficult, just not as long. This session is a core killer that shows up to kick ass and chew bubblegum, and we never have bubblegum...

If you find your posterior chain talking back like a petulant child, listen. Take care of your business. It takes very little time or effort, just motivation to feel and perform better. The wolf of good fortune has had pups in our box. We have a gymnastics instructor rolling with us who will be giving us awesome instruction on some basic gymnastics moves. Beth is from Michigan, and she is an experienced CrossFitter that just happens to love 'Fran'... She is going to bring super strong fuel and her gymnastics experience can help our skills base exponentially. We are beyond thankful for her arrival at CFSF.

This session is named in honor of  Navy Lieutenant Michael McGreevy, who was killed in Afghanisan in 2005, and it is an honor to roll in his name. He and the many others that have made the ultimate sacrifice deserve not only our respect, but our gratitude as well.

This was a good day at CFSF. Thanks for that. Thanks for the wicked strong efforts, thanks for making it fun too. Rest, stretch, and eat your Wheaties. You'll need them. OK, I understand that Wheaties are NOT paleo, so don't actually eat any- just train like you did....

Faster, higher, stronger
CFSF