120419

Fran. Runs. 'Frun'. Great job everyone. Not sure about adding a few runs to Fran, but breaking those Thrusters up couldn't have hurt, huh? At least you got a nice little rest while running.

'Frun'
400 meter run
95 pound Thruster, 21 reps
21 pull-ups
300 meter run
95 pound Thruster, 15 reps
200 meter run
95 pound Thruster, 9 reps
9 pull-ups

Candice- 45 PP  14:22
Eric- Rx  12:27
Tammy- 45  14:27
Jimmy- Rx  11:18
Richard- 75  11:18
Lynde- 65  15:35
Cliff- 75  17:28
Randal- 45  17:46
Sharon- 45  18:00
Casey- Rx  14:07

Great workout everyone. More great fuel. For most, the run was a welcomed break with manageable distances. Great job CFHQ for throwing a curve ball our way. This workout made me think about other benchmark workouts where a run or two could be thrown in and how profoundly it changes the workout. What about Diane? A run between rounds? Or maybe Randy could be bookended by a 400 or 200 meter run. Cool stuff.

Can you think of any others? My favorite was the 'Filthy Fifty'. Imagine three runs. One up front, one after the fifth round, and finishing with a run. Sounds good, doesn't it?

Thrusters are no joke. They require lots of good fuel. It's easy to let your elbows fall, get pulled off your heels, or go soft through the core. You're getting hammered! But remember the cues can help keep you moving efficiently. Efficient movement costs less in the economics of movement.

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

Big THANKS to Tammy for bailing me outta the frying pan, AGAIN.

Thanks for another great day at CFSF.

Citius, altius, fortius.
CFSF