120919

This is another super fun little couplet that looks benign. However, by the end things are looking and feeling a little, no- a lot differently. This workout is heavy. As prescribed, a "dropper"... When you finish, you walk a few feet and DROP.

21, 15, 9 reps of:
225 pound Deadlift
135 pound Overhead squat
                                                     
                                               110325
Eric- 225/100  9:17                Rx- 19:09
Alice Anne- 115/65 FS  9:32
Kathryn- 145/55  12:42
Casey- Rx  12:09
John- Rx  19:11                      Rx- 16:55
Candice- 95/pvc  6:57
Jessica- 65/pvc  6:48
Holley- 95/pvc  6:17               95/65 BS- 15:38
Sharon- 115/45  10:54           95/35  12:32
Teresa- 155/65 -                     95/35  10:36
Nicole- 65/pvc  7:20
Dave- 145/65  9:53
Cliff- 70 RDL/95  18:20
T- 185/95  10:41                   185/95  10:44

15:00 AMRAP
150 meter row
10 box jumps, 20" box
10 WBS, 16/14

Shannon- 4 + 8 box jumps
Keith L- 5

Great job everyone. We had some really strong efforts and wicked good fuel today. John, Teresa- way to tough out a tough session. You guys kept pushing. HOOYAH! Candice, Jessica, Holley- thanks for your patience. You all had solid workouts. Continue locking that OHS down and we'll load. Super strong workout Sharon- heavier load and faster finish. OUTSTANDING!

Another good workout for the pups. You guys are getting dialed in to the CFSF culture. Be consistent, and continue doing your homework. Thanks very much for your hard work. We are glad you are at CFSF.

The way we approach a particular workout has a lot to do with the outcome. Positive, plan, push. Be positive about it. Even if it's the scariest CrossFit workout ever. Plan a strategy, and rehearse it mentally. Finally, push yourself to go a little farther than you think you can WHENEVER YOU CAN. But also remember, if your workouts don't scare you a little bit, you aren't training hard enough.

As for Rx or scale- notice Eric went at prescription in March and finished ten minutes slower than the most recently scaled session. Which workout do you think Eric benefited most from? That's right. The faster finish. That doesn't mean you always go light. That means your load selection should be appropriate for you.

Of all the things there are to love about CrossFit, we love seeing people achieve and accomplish great things at CFSF. Things they never thought they'd be doing, or even able to do. When doubt and consternation are dealt with and disposed of, and success happens... That's good fuel. Hi grade stuff. That's what makes people want more. To do more and be more. That's CrossFit.

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The rest day is approaching. Get things ready so you can eat like a caveman. WFYU- it's getting closer. Be ready. We have a van and rooms reserved. Let us know!

Movement = Life
CFSF