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Today we pulled our weight and a little more....

Weighted pull-ups  1-1-1-1-1-1-1

Kathryn- bw-5-10-15-20f-20f-20  (50) 
Eric- 25-35-45-55-65-75-85  (385)
Alice Anne- 2.5-5-7.5-10-12.5-15 -17.5  (85)
Todd- 25-35-45-55-65-75-85  (385)
John- 45-60-75-90-105-110f-110f  (375)
T- 45-55-75-85-90f-90f  (325)

Pull-up ladder:
Sharon- 1-8, 1-4
Jessica- 1-6, 1-6

Great pull-ups everybody. Whether you were working on pull-up ladders, or max pulls, or strict pulls, good job. Remember, we'll take any additional load for pull-up strength... Even if you put a couple of pounds in your pockets before you do pull-ups. Everything counts.

Great totals Eric, and Todd. You guys will be great assets helping pull the rest of us over the Berlin Walls. Super good pull-ups Dave. Steady increases over time. Congratulations Sharon. Want to know why? Ask to see her hands...

Big THANKS to Kathryn. Sweet warm-ups, and extras. Super glad to have your experience, and knowledge at CFSF. You guys make it better!

Very good work puppies. Getting some bar time, learning the kip, working on "hollow" positioning, and above all, STABILITY and CONTROL. Thanks for your hard work. Keep doing your homework too.

Friday is a paleo rest day. Eat like a caveman. Do something that feels good and helps you recover. There is a rest day challenge as well. WFYU- RUN. Get a 5k-10k run/walk. It's almost here. BE READY.

www.crossfitseriousfitness.com

Take some time and give something gnarly a little extra attention. Nothing gnarly? Then floss, feather, roll, and smash until you find something gnarly. When you do, camp out on it for a while. Your body thanks you.

www.mobilitywod.blogspot.com

Thanks for another great day at CFSF. Thanks for all the great fuel.

"Only a dickhead couldn't love this stuff..."
  -Adrian Bozman, SFCF