121126

We need another rower... and some 8 pound med balls.

Three rounds:

Weighted Toes to bar, 10 reps
200 meter row, arms only
10 Bar facing burpee's
200 meter row, legs only

                               TTB#
Richard- 17:57       10/0/0
Derrick- 9:46            0
Allie- 21:42              0
Erin- 19:07               0
Kelli- 20:25              0
Kathryn- 19:08        PB
Russell- 20:30          10
John- 16:25             14
Dave- 17:38             0
Shannon- 25:03        0
Sharon- 16:53          0
Matt- 15:34           6/10/0
Heather- (2) 12:52    0
Tom- 17:19              14

Great job everyone. This was a really cool, and deceivingly difficult workout. However you held the weight, between your knees, or ankles, it was incredibly difficult to perform the TTB. Great job to the people who usually sub the TTB- everyone got it today. Super good job to the people who got it loaded!

The rowing was also pretty interesting. We have all practiced arms only, or legs only during the row tutorial but to have it in a workout was something else entirely. Anywhere from 1:00 to 1:30 was the average time for the 200 meters. Thanks for your patience if you had to wait. Derrick, Cary, good job on subbing out the SDHP for a few rounds of rowing. You guys are maniacs.

www.mobilitywod.blogspot.com

Remember that mobility and flexibility training are investments in your athletic future. You might not feel or see many changes on a day to day basis, but over time things can change profoundly. By testing and re-testing you will see and feel change with as little as a two minute investment of your time. The returns are invaluable. It's your business. It's your body. Take care of it!

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

Winners never quit. Quitters never win.
CFSF