120830

Are thirty round workouts a trend of the future? Between Saturday's thirty round row repeats and this Hero workout, we have seen serious volume. No worries, we trust CFHQ.

'Holleyman'
30 rounds:
5 Wall ball shots, 20/16
3 Handstand push-ups (*prog)
225 pound Power clean, 1 rep

Kathryn- *85  26:31
Casey- 155  33:50
Candice- *65  33:42
Eric- 155  24:31
Alice Anne- 65  25:05
Todd- 175  37:38
Teresa- *95  34:55
AJ- 175  40:08
Liz- *95  38:37
Nicole- (1/2) *55  17:52
Holley- *65  41:43
Shar- 65  36:39
Dave- *115  37:20
John- Rx  43:06
Cliff- Rx  46:36
T- 135  33:10

Super good session everyone. This was a long one. Cliff, John, HOOYAH! As prescribed. Super fast Eric, Alice Anne, and Kathryn. Way to go Nicole- moving toward the deeper waters. Good job Kim!

We have had some discussions about Handstand push-ups lately and we need some clarification. There are standards with respect to this exercise, and if you cannot perform the handstand push-up for a full range of motion you should use a progression. The CFSF instructors will hold you to this standard.

This workout is named in honor of  U.S. Army Staff Sergeant Aaron Holleyman, 1st Battalion, 5th Special Forces Group, who was killed in Khutayiah, Iraq, on August 30, 2004.

Congratulations SOG. You did it. Thanks to your awesome instructor, Liz D. who actually knew SSgt. Holleyman. You are all welcome at CFSF anytime. Thanks for your fuel and friendship.

www.mobilitywod.blogspot.com

Hit the blog and find some mobs to help you feel, and perform better. The rest day is approaching. Get your paleo plans together. Remember, if you find an exceptional paleo recipe, share it!

www.cindystable.com

www.paleomg.com

Thanks for another great day at CFSF.

Winners never quit, quitters never win.
CFSF