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This was a great day at CFSF. Most days are great, but this day was extra special. Lots of *PR's. That is wicked strong fuel that we all benefit from. Thanks you guys!

'CrossFit Total'

Back squat, 1 rep
Press, 1 rep
Deadlift, 1
                      BS     P     DL     Total     8-29
Derrick-        385   170  455    1010    
Allie-             125   70    160     355
Kathryn-       145    75*  205*  425       415
Erin-              185    95   205     485
Teresa-          165   80    210*   455
Kelli-              90    70    130     290
Abby-            95     60   130     285
Richard-        280   125  345     750
John-             345   185  435     965       935
Dave-           230* 135* 265*   630       530
Tom-            230   135   305     670       650
Heather-        45    65.5   95     205.5 

Great workout everyone. Super strong Derrick and Erin. IceBeast has some competition now doesn't he...This was an exceptionally "starry" workout. Great *PR's Kathryn, Teresa, and Dave. Good stuff.

If this was your first 'CrossFit Total' good job. This is a starting point. Your next 'Total' will freak you out. You'll see.

The 'Total' is another fun workout that we like to see when it pops up. No clock, but just as intense as any met-con we've done. It gives us opportunities to fine tune things we've talked about, and find our limits. Thanks Coach Rippetoe. More good stuff.

We also had an opportunity to practice some dumps. Failure is a component of success, and it will occur. You will miss lifts. Knowing how, and being prepared to dump a miss is very important.

Wednesday is a rest day. Use your extra time wisely. Hit the mblog and find something that feels good, or find something that hurts... We benefit either way. Ask for a massage. Take a nap. Do anything that feels good, and helps you recover.

www.mobilitywod.blogspot.com

Thanks for the super strong fuel, and thanks for a really good day at CFSF.

Soft is contagious. Don't catch it.
CFSF