130321

Second verse just like the first. Our second time around wasn't much different from the first. Hammered. We just knew what to expect this time. The CrossFit Games Open 13.3 delivered. Great stuff.

12:00 AMRAP

150 Wall ball shots, 20/16
90 Double-unders (*3:1 singles)
30 Muscle-ups

Russell- 191*
Candice- 186*
Casey- 190
Alice Anne- 198*
Derrick- 243*
Todd McK- 93
Allie- 14#  160*
Tammy- 224*
Holley- 141
Teresa-  240*
Dave- 139
Abby- 146
John M- 110
Jimmy- 240*
T- 236

Great job guys. Reps were counted and recorded as points. Some people made it to the Muscle-ups, some got stuck in the Wall ball hell. This was a mixed bag. Good job hanging tough for what seemed much longer than 12:00 minutes.

Those Wall ball shots are unforgivingly difficult at times, well, most of the time. We must remember efficiency when we're in the thick. Sloppy movement doesn't help conserve energy, it wastes it.

Kathryn had some great cues regarding the WBS: wider stance, toes front- and they helped a lot. Thanks.

Scaling vs. subbing. Scaling to ability has always been key at CFSF, however, with so many people subbing out singles for Doubles, measures must be taken to motivate everyone to learn Double-unders. The sub for Double-unders will no longer be 3:1 singles. From now on the sub will be Tuck jumps. Danke!

Take some time and work on the Doubles. EVERYBODY.

Great workout puppies. The first few times you do WBS always feels ugly. No worries. You will get a lot better a lot quicker than you think. Be consistent, keep working hard, and continue doing your homework. Success isn't stumbled upon. It's acquired. Usually with unwavering determination.

Most people are unwilling to work for success as hard as we are willing to work for success. Thanks for your super strong efforts.

Tony Baltimore, first Muscle-up! 

Thanks for another great day at CFSF. Thanks for all the terrific efforts and great fuel. Thanks for running the rodeo at lunch Casey.

Let's go!
CFSF