130207

Skills man, skills. This workout was all about skills. The Pistol, and Doubles are both high skill level exercises. Throw heavy Deadlifts in and we have another super fun workout. Thanks CFHQ!

7:00 AMRAP

315 pound Deadlift, 7 reps
20 meter sprint
14 Pistols
21 Double-unders (*3:1sub)
20 meter sprint
                       
David- 195# * 3 + 14 Pistols
Todd McK- 85# * 2 + 14 Pistols
Eric- 275#  3 + 3 Double-unders
Alice Anne- 125#  2 + 5 Pistols
Casey- 275#  2 + 14 Pistols
Matt- 225#  2 + 6 Deadlifts
Allie- 95# * 2 + 25 singles
Kathryn- 155#  2
Tammy- 155# mix  2 + 12 Pistols
Holley- 105# *  2 + 2nd 20m
Derrick- 315# * 2 + 14 Pistols
Russell- 185# *  3 + 14 Pistols
Shannon- 95# *  2 + 1st 20m
Abby- 105# *  2 + 31 singles
Richard- 235#  3 + 10 Doubles
Josh- 255# *  2 + 1st 20m
Erin- 155# *  3 + 12 Pistols
Teresa- 155# *  3
Juan-- 175# *  2 + 14 Pistols
Mark- Rx  2 + 14 Pistols
Cortez- 255# *  2 + 1st 20m
Paul- 235# *  2 + 1st 20m
Katie- 95# *  3 + 1 Deadlift
Lindsey- 95# *  3 + 3 Pistols
Dave- 155# *  2 + 4 singles
Mark C- 95# *  2

Good job everyone.  This workout threw most of us into the novice category. We need to work on Pistols and Doubles. Difficult yes, with practice doable.

On the positive side of things, all the Deadlifts looked great. Good job hitting the cues we've talked about, and remember- NEVER sacrifice form for time. We have one body and we will need it for a long time.

Homework- we all have homework we should be doing every day. Some of you are doing your homework, and some are not. It's easy to identify who is and isn't. Trouble maintaining proper body positioning during the set-up, difficulty just getting one leg straight out in front while performing a Pistol are clear signs of systemic tightness. Some of you weren't even sure about back extension from kneeling- part of your very first homework assignment when you started training at CFSF...

Do your homework. Not sure about it? Ask.

In case you didn't notice the big new boxes, we have two three-sided boxes thanks to Tammy, and her dad, Mr. White. Thanks very much. They are ultra nice and we are ultra appreciative!

Friday is a rest day. Use your time wisely. Stretch, ICE, rest, and recover. Anything that feels good. Take a nap, ask for a massage. Address that tight PC. -NO EXCUSES!

Thanks for another great day at CFSF.

No! We are not a cult. Now sit down and drink your kool-aid.
CFSF