130130

One-thirty, one-thirty. Interesting date, and a very interesting workout. 'Amanda' epitomizes CrossFit with a short, sweet, super high intensity metabolic punch. We had options...

'Amanda'
Three rounds, 9-7-5 reps of:

Muscle-up (*3:3 ^mix)
135 pound Squat snatch

Eric- 75# ^  14:13
Richard- 95# *  11:05
John- Rx  12:01
Mark- Rx  7:59
Candice- 35# *  18:48
Teresa- 45# *  12:47
Sharon- 35# *  20:26
Shawn- Rx  8:27

'Jackie'
1000 meter row
50 Thrusters,  45 pounds
30 pull-ups

Derrick- Rx  11:50
Erin- Rx  12:55
Alice Anne- Rx  13:11
Kelli- Rx  16:19
Tammy- Rx  12:10
David- Rx  11:52
Todd McK- 35#  11:33
Dave- Rx  11:25
Mark- Rx  8:55
Shawn- Rx  7:51

Great workout/s everybody. The sub for the Muscle-up added considerable time to the workout. The good news is we have another set of rings going up. Which means we can ALL practice those Muscle-ups.

Muscle-ups and a full Snatch are both highly technical movements that are difficult but completely doable with practice, consistency, and patience. They are also good examples of why it's so important to be able to cultivate some serious stability, and be incredibly flexible at the same time.

Great job getting 'Amanda' at prescription. Super good job getting 'Amanda' at a scale. How much you snatch is irrelevant if it's an off-time, crappy movement.

The 'Jackie' option gave people a choice of hammer to the hand, or hammer to the foot. Not a real good choice either way, but less technical. She too is deceivingly potent. Pace is key. Going out too fast makes coming home a lot harder. Good job shutting her down.

"I think I'll get both."
   "That's a firebreather move..."
"That IS a firebreather move."

Good job Mark, and Shawn. Two heavies back-to-back. That's great motivation, and wicked strong fuel for everyone. Thanks. You guys are definitely firebreathers and we're glad you're here sharing knowledge and experience. That's what CrossFit is all about, sharing the love. Where is the love anyway?

Nice work puppies. Most of you worked off the clock today, still getting dialed in. Thanks for your hard work. You all have another arrow for your quiver.

Thursday is a rest day. Use your extra time wisely. It's also week three of the Paleo Challenge. How's everybody doing? Have you compared points with anyone lately? Seven weeks to go.

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

Skinned shins are super sexy.
CFSF