120801

The first day of August felt like the last day of August, hot and humid. No worries, just bring an extra towel. We were fortunate to have a strength session pop up, no clock. It also gave us another opportunity to 'Clean Up the Clean'. Good job on the drills everyone. NOW USE THEM!

Clean and Jerk  3-3-3-3-3

Kathryn- 95
Naknook- 70
Lynde- 115
Corey- 225
Teresa- 120
Todd- 185
Brad- 165
Brandi- 85
Candice- 85
Holley- 75
Jessica- 45
Cliff- 245
Shar- 85

Great lifts everyone. Super strong session Cliff, Corey, and Teresa. There were several people working on the C & J that didn't get on the board- great work guys. We talked about hitting a few points that needed to be hit, and everyone hit their targets. Good job, and thanks for the hard work.

Do not hesitate to get a bar and practice 'Cleaning up the Clean', or the 'Burgener' as part of your warm-up or cool-down. Both are immeasurably valuable, and may be performed with a stick, an "O" bar, or a training bar. Remember not to use the training bars in the wod. Standard "O" bars only, unless nothing else is available.

Great job puppies. Your hard work is evident. Be pleased, not satisfied, and keep doing your homework. Everybody should be taking a little time every day and devoting it to mobility. However you like to do it, and whatever you like to do- Just do it. A little bit, every day.

www.mobilitywod.blogspot.com

Thanks for the wicked good websites Kathryn. Thanks also for the wod ideas. Great stuff that we will see in the future. Super glad that you, Dave, and the kids found CFSF.

www.paleomg.com
(best banana bread ever...)

www.paleodietlifestyle.com
(Curried shrimp, or chicken, and spinach)

Remember the rest day challenge- Paleo lunch or dinner, or both. Find recipes that look good and try them. If you like them share them!

http://www.truthaboutabs.com/3-foods-to-stop-eating.html

We don't use machines. We build them.
CFSF