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This is one workout you'll never see anyone doing at the globo gym. They don't have GHD's, and nobody there has a strong enough core to pull it off. We do.

There were several scales. Some used the GHD for the press and the extension at a lower load, some performed bar push-ups with elevated feet, and a few people ended up with their feet on a physioball. Some people subbed reverse hypers for the back extension. Thanks for your patience, and your rigid flexibility.

Three rounds:

45 pound GHD bench press, 15 reps (*PU sub)
Back extension, 25 reps (^rev hyper)
800 meter run (+400 m)

Derrick- 35  15:47
Russell- 35  18:28
Eric- Rx  16:09
Richard- Rx  14:57
Casey- Rx  18:40
Erin- (Good morning 45) ^  20:40
Teresa- *^ 22:49
Shar- *^ 26:52
Nicole- *^ +  18:58
John- Rx  17:43
Candice- *^ 23:03
Keith- *^ + 16:57
Joey- 35  16:40
Kelli- *^ + 17:12
T- Rx 18:18

Good job everybody. Super FAST Derrick- outstanding. This was a deceivingly difficult workout, scaled or not. That first run was an interesting one. The password of the day was stabilization, and everyone had an opportunity to get into a plank position on our GHD's to see what kind of stabilization we're talking about. That's some serious stabilization!

We cultivate stabilization, and organization at CFSF, and our pillars are STRONG. It all goes back to the postural awareness and organization talk you got when you started CFSF. That, along with some added flexibility, was your "homework". Now you see why doing your homework pays off...  By the way, your pillar is your shoulder girdle, hip girdle, and your core.

www.mobilitywod.blogspot.com

Use the information on the mblog to achieve and maintain higher levels of comfort and performance. A little bit every day isn't too much to ask for. Your body deserves it. Find a few mobs, or stretches, or whatever to help you recover and feel better. Your comfort is your business, take care of it!

www.cindystable.com

The rest day is closing in. Are you ready for paleo rest day? Find a recipe or two and if everything works out well AND tastes good, tell us about it. Do you like pasta and miss it? Ask Sharon about paleo pasta, a paleo friendly pasta available. Eat like a caveman.

Hard play, fun work.
CFSF