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'Gwen' is another deceivingly difficult workout. Most people underestimate the grip requirements and pay for it. However, if you can remember a few cues and keep moving efficiently, you can mitigate the grip issues.

'Gwen'

Clean and Jerk, 15-12-9 reps

Touch and go only. No dumping. Rest as needed between sets.
                                
Derrick- 140#  18:50
Todd McK- 65#  6:45
David- 95#  8:30
Russell- 115#  5:36
Eric- 135#  13:15
Alice Anne- 65#  9:42
Erin- 75#  7:48
Casey- 135#  19:24
Kelli- 65#  11:30
Tammy- 65#  5:09
John- 155#  15:31
Candice- 65#  7:15
Shannon- 55#  6:28
Todd- 135#  8:39
John M- 70#  7:40
Holley- 55#  7:06
Ryan- 95#  6:45
Juan- 95#  6:45
Sharon- 55#  6:59
Shawn- 155#  9:36
Dave- 95#  12:34

Congratulations. Everyone selected a load they could handle. We threw in a 5 Burpee penalty for loss of contact with the bar, and only a couple of guys got nailed. Good job burning straight through the reps! Some people rested, and some recovered fully between sets. That's the beauty of 'Gwen'.

Several people worked off the clock on the set-up, first, and second pulls, and are now dialed in. Good job, and thanks for your hard work. Oh yeah, DO YOUR HOMEWORK! The Deadlift is the first and second pull and it's great example of why tight hamstrings, a tight chest/shoulder girdle or worse, both- can be a huge problem. Try getting into a good set-up with either and you'll know why a little bit of flexibility/mobility training every day is so important.

The night crew scored 530 points to the lunch crew's 485, which brings the competition to 3-2 still in favor of the lunch crew. Standby.

Why do you CrossFit? Here's a good example of why- volunteer firefighters Derrick, and Erin Rice get the alarm early in the morning, and within minutes are clearing victims and extinguishing a house fire just down the street from their own house. You do not want to run out of fuel until everything you need to do has been done. Great job Derrick, and Erin. That's why you are CrossFit. Aside from how much FUN it is too...

I was asked recently, "What's the difference between what you guys do down there at CrossFit and body building?" I responded, "We pick them up and carry them while running." He understood- the difference is strength AND conditioning. Not just the appearance of fitness.

CrossFit makes everything better.

Thanks for another great day, and thanks for the super strong fuel.

Standing next to a mountain, I'll chop it down with the edge of my hand.
CFSF