120716

The men's final consisted of three CF classics in one session. Elizabeth, Isabel, then Fran. Luckily, we get them individually.

'Elizabeth'
21, 15, 9 reps:
135/95 pound Power clean
Ring dips (*ring prog.)

Lynde- Rx  10:49
Nanook- 65*  10:00
Teresa- 95  9:10
Andrea- 45  8:00
Emilee- 75  9:46
Scott- 135  7:42
Richard- 135  6:49
Ryan- 95  12:28
Tammy- 75  8:11
Kathryn- 75*  7:03
Shaun- Rx  6:17
James- 135  10:38
Todd- Rx  6:27
Casey- Rx  7:56
Candice- 65  8:36
Shar- 65  9:52
Brandi- 65  11:00
Brad- 135  10:42
Holley- 45  5:38
Nicole- 35  6:06
Cliff- 135  5:40
T- Rx  9:12

For this session to be recorded as prescribed, all Cleans had to be at 135, and all the dips had to be on the rings. No designation means bar dips were performed. Some people got the prescribed load but not the ring dips. Some people got the ring dips but not the prescribed load. Either way, we got nailed.

Super fast times Cliff, Holley, Nicole, Richard, Shaun, and Todd. Way to hang tough on this one Brad, Brandi, James, and Lynde. Wicked good ring dips too Lynde... Thanks Nanook. The ring dip progression you showed us is a winner!

There were a few things we talked about wanting to see... Patience through triple extension and shrug, super fast flips under with hands opening up as we receive the bar, and a properly placed rack. Good job on hitting MOST of that. It's hard not to rush as we work, but we have got to remain completely aware of the cues we have learned and practiced. Rushing throws efficiency out the window, and invites injury through the front door.

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

http://www.cindystable.com/

http://www.nomnompaleo.com/

Thanks for the cool paleo website Kathryn. Thanks for all the terrific efforts. Thanks for another great day at CFSF.