120927

Five sets of five reps. Pure strength. Some people loaded progressively, some stayed with the same weight through all five sets. We recorded the heaviest successful lift.

Back squat  5-5-5-5-5

Russell- 225
Eric- 235
Alice Anne- 135
Kathryn- 120
Candice- 85
Casey- 225
Erin- 135
Shar- 115
Nicole- 75
Holley- 95
Keith L- 65
Shannon- 60
Elizabeth- 45
Dave- 170

Burpee Mile

Emily- 1/2  1:04
John- 1:56:18
T- 1:56:27

Great job guys. Good squats. The Back squat requires less flexibility than its cousins, and allows people to get a good feel for what weight feels like, and the stability required for successful lifts. From our super stable set up, to our exceptionally tight core, things have to be firing.

Irrespective of how much weight was lifted, we were looking for consistency. From approaching the bar, through the set-up, the start and finish of the lift. Dialed in, hitting ALL the cues you've learned. Especially the puppies. Crawl, walk, run. Consistency before intensity.

The inaugural John Fenn Burpee Mile was something else. We frequently receive funny looks and sometimes questions from the people who live and walk by CFSF that see us training. However, things were taken up a notch when we were observed dropping down, pushing back up, and leaping forward. I didn't count the number of burpee's, but I got called crazy twice. This might just surpass girls on ropes as the most confusing looks, and longest stare times received.

Just like the St. Patrick's Day workout, this one will be on the calender. We already have a few commitments for next year.

Todd is taking the role of monster in training. Since he's already monstrous, it won't take too much more work. Three CrossFit heavies in one day? Elizabeth, Isabel, and Fran. HOOYAH! Todd. Kathryn also got a little extra 5 rounds of love. 7 HPC at 75, and 10 PLYO push-ups in 6:28. Oustanding!

www.mobilitywod.blogspot.com

Thanks for all the terrific efforts and great fuel. Thanks for another great day at CFSF.

Every second counts.
CFSF

Weenies make excuses. CrossFitters make it happen.