Monday, October 31 'Scary 15'

We had all been wondering if the Halloween workout would be appropriately scary. What do you think? Yep.

3 rounds:
95 pound overhead squat, 15 reps
15 L pull-ups
95 pound split-jerk, 15 reps
15 knees to elbows
95 pound hang clean, 15 reps
15 back extensions holding a 25 pound plate

Todd- Rx  35:15
Shaun- 95 * ^  27:24
Cliff- 85  29:30 * ^
Beth- 55 ^ 29:07
Andrew- 75 * ^
Richard- Rx  33:10
T- 85  29:05
*airsquat sub for OH
^ Superman sub for back ext.

Great job Todd, and Richard. As prescribed. Outstanding. We had a few substitutions today, and remember the number one CrossFit tenet, first we need good form, then consistency, then intensity. It is ALWAYS in our best interest to scale, sub, or otherwise modify the WOD to our ability level. Do not feel as though you are not getting the desired effect. You will be gassed.

When we train, we practice. The more we practice, the more competent we will become. Be patient, be consistent, and do your homework. If you will commit to those three things your success is within reach.

http://www.mobilitywod.blogspot.com/

Thanks for all the terrific efforts and great fuel today.
CFSF