121010

We love strength days at CFSF. No clock, a little more laid back as compared to other days, but still as intense as any met-con session.

Push press  3-3-3-3-3-3-3

Russell- 65-75-85-95-105-115-115
Allie- 35-35-45-55-60-60-60
Eric- 95-135-145-155-165-175-190
Alice Anne- 45-55-60-65-70-70-65
Kelli- 35-35-45-55-60-60-60
Casey- 135-145-155-165-175-185-190(f)
Jessica- 60
Derrick- 95-115-125-135-145-155-175(f)
Richard- 95-105-115-135-140-155-165(f)
Sharon- 45-55-65-75-85-95-100*
Elizabeth- 45-45-45-50-55-55-55
Nicole- 45-55-60-65-70-75-85*
Candice- 45-55-65-75-85-90-90*
Holley- 45-50-55-60-65-70-70
Erin- 65-75-85-95-95-95-95
Keith- 65-70-75-80-85-85-85

Great workout everyone. Super heavy Eric, and three *PR's: Sharon, Nicole, and Candice. HOOYAH! Don't think that an (f) at the end is bad. Failure is a component of success. We can't have one without the other. Nice job Derrick. You were the hammer today.

Aside from what you lifted, we talked about some cues, and had a few things we wanted to focus on. Timing, patience, heels, HEELS.... Good job on hitting those targets. From the dip, drive, launch to active overhead- all good. We did see some muted hips, and more importantly, when it occurred it was identified and corrected for subsequent sets.

Finding your hips potential power is a long journey that requires patience, and consistency in training.

Box- 0
Nicki hot dog- 7

Great job Nicole. Your determination fueled your success, your success helps fuel everyone else. That's a beautiful equation where we all win. That's CrossFit, and the BIGGEST difference between us and the globo gym. Thank you for your hard work Nicole, you are a magnet. Be pleased not satisfied.

Thursday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. This is just as imprtant as anything else we work on at CFSF, and can profoundly affect our training.

www.mobilitywod.blogspot.com

Thanks for all the great efforts, and hard work.

Better than yesterday.
CFSF