120216

Clean Fran, she's dirty. This session was a mash up of a couple of CF cripplers, and it delivered. Thanks CFHQ!

21, 15, 9 reps:
115 pound power clean
115 pound thruster
(* med ball clean sub)
(^ push press sub)

Eric- Rx  13:40
Larunda- *^45  14:00
Jolie- *^45  14:43
Kelli- *^45  15:00
Alice Anne- 45  14:02
Cliff- 100  14:02
Sam- 75  8:24
Teresa- 75 12:20
Lynde- 65  8:45
John- Rx  9:36
Andrew- 85  12:29
Joey- 75  13:40
Richard- 85  8:49
Casey- Rx  13:42
T- 95  13:00
Todd- 95  11:13

Great session everyone. As prescribed Eric, Casey, and John- Hooyah! This was a potent session that demanded focus on form, or it could slip away easily. Solid drives and super fast flips, are key. Oh yeah, how about a properly placed rack... That, combined with the huge demands of thrusters, are a recipe for disaster. Here are a few cues... Heels, knees out, tall chest, high elbows, patience for triple extension, fast flip- can you think of a few more?

We have puppies. They are doing really well. Form, consistency, then intensity, combined with a no quit attitude and doing your homework equals guaranteed success.

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

Make plans now for the Carolinas Tough Mudder, Saturday October 27, Society Hill, SC. This is a different course, and it looks like a total blast. You have 8 months to prepare.

http://www.toughmudder.com/

Thanks for another great day at CFSF. Thanks for the hard work, great fuel, and good times.

CFSF