121021

Muscle ups are like the bully in grade school. Stand up and face them. Run from the GHD though....

25 GHD sit-ups (^3:1 abmat sub)
1 Muscle-up (*3:3 pull-up/dip sub)
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Erin-16:20*
Derrick- 15:48^*
David- 16:35^*
Teresa- 20:20^*
Holley- 21:45^*
Kathryn- 13:15 (2:1 MU prog)
Lynde- 16:40*
T- Rx  12:22

This can be a frustrating workout. Super high intensity stuff. The subs are far worse than the exercises, which can get dicey fast. We had some first timers on the GHD, good job. Just remember how potent it is. No fat cats with melon balls.

If you can get 50 abmat sit-ups unbroken it's time to learn how to do GHD sit-ups. Then they can be substituted for any sit-ups you see in the warm-up, and you can really develop some core strength.

www.mobilitywod.blogspot.com

Hit the mblog and find a few fixes for anything sore. Remember we have the bands, rollers, and the balls, so use them. A little bit every day.

www.cindystable.com

Tuesday is "eat like a caveman" day, not "act like a caveman" day. However nice it might sound to be able to carry a club and use it, or to go VIKING at the globo gym, we cannot do this. We can at CFSF.

Thanks for showing up on a difficult day. More good prioritization. Thanks also for the wicked strong efforts and fuel. Good stuff that helps us all keep moving.

Check your ego at the door.
CFSF