121022

This workout looked like it would be a blast on the board, and it was. The afternoon crew almost got tossed under the bus with incorrect rep numbers listed. Could you imagine those numbers? As it was, the rep scheme was perfect. Thanks CFHQ, another great workout.

5 rounds:
115 pound Push press, 12 reps
40 meter shuttle sprint
115 pound Squat snatch, 8 reps

Russell- (4) 45/HPS 45  5:38
Derrick- (3) 45/HPS 45  5:38
David- (3) 45/HPS 45  6:58
Eric- 115/75  14:33
Alice Anne- 45/FS 45  9:37
Todd- 115/75  15:01
Tammy- 55/45  15:10
Richard- 95/95  13:45
Allie- (3) 35/HPS 35  7:25
Candice- 55/HPS 45  14:18
Casey- 115/95  14:24
Kathryn- 55/45  14:02
Erin-(3) 35/HPS 35  6:15
Sharon- 65/HPS 35  14:30
Matt- 95/45  14:40
Shannon- (3) 35/HPS 35  15:50
Keith- (3) 45/HPS 45  13:25
Cliff- Rx  20:15
Elizabeth- 35/PVC  15:20
T- 95/95  17:40

Great workout everyone. At prescription Cliff- you are the IceBeast, and you are STRONG! Super fast finish Richard. If  Dr. Frankenstein could combine you two into one super athlete, you'd be a lock to dethrone Froning.

This was another deceivingly difficult workout, and if your form got sloppy you were working way too hard. We talked about patience for triple extension, HEELS, and explosiveness through the second pull, HEELS. Good job on hitting those targets.

Big GOOD JOB to all the CFSF puppies, FNG's, and Newbies. Thank you all for your hard work, you are building a solid foundation for strong CrossFit futures. Form, consistency, intensity. In that order. Skipping this stage of movement focus versus load focus will blunt your progress overall. Also, DO YOUR HOMEWORK! That goes for all of us.

Good job to a couple of our current mutants in training, Todd, and Candice. They decided to get a twofer and after killing the lunch wod, came back in and destroyed another fun little workout:

21-15-9 reps:
WBS, 20/16
TTB
Box jump, 24" box
Pull-ups

Todd- 12:24
Candice- 13:52

Good work you two. That's good fuel and great motivation for the rest of us to do more. That's a lot of what CrossFit is all about- We do more. HOOYAH!

Tuesday is a paleo rest day. All paleo all day. Take some extra time and do something, anything that makes you feel better and helps you recover. Recovery is half of the whole picture. Address it. Tuesday is also the LAST four mile run for the Mudders. Good job getting ready. It's here. WFYU

3-2-1 Go!
CFSF