120110 'Nate'

'Nate' is a fun hero session that is deceivingly difficult. By the end we were on floorlock for a few minutes. Not everyone got the wod today, some decided to run. So they chose 'Michael'. Good job guys.

'Nate'
20:00 AMRAP
2 muscle-ups (*3:1 pull-up/dip sub)
4 handstand push-ups
8 kettlebell swings, 2 pood

Scott- (15:00) * 53#  5
Tammy- (15:00) * 35#  7
Patricia- * 53#  10 + 2 pull-ups
Eric- Rx  10
Alice Anne- * 30#  7 + 4 HSPU
Sam- * 53#  8
Shaun- * 53#  9 + 1 pull-up
Lynde- * 35#  10 + 4 pull-ups
Brad- * 53#  8 + 4 dips
John- Rx  8
Casey- * 70#  6 + 6 pull-ups
T- Rx  9

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

Teresa- 29:02
Richard- 23:45

Great session everyone. Great round totals Patricia, and Eric. You both are STRONG! Great running Teresa, and Richard. Good night for a damp cruise, huh? Great run Joey. 5 miles in 19:40 is super fast!

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

Take advantage of the mobility blog. Find a few mobilities you like and practice them at CFSF. A small investment with terrific returns. You're worth it.

Thanks for all the wicked strong efforts and great fuel. Thanks for another great day at CFSF.




This is a great example of a "hollow" position.


Uncommon dedication to fitness-
CFSF