130402

This was another super fun workout. Thanks CFHQ!

115 pound Press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

Derrick- 100  12:29
Russell- Rx  15:03
Richard- 100  8:37
Lynde- 65  14:05
Kathryn- 65  14:48
Erin- 75  14:48
Teresa- 65  9:45
Casey- Rx  16:38
Tammy- 65  14:44
Eric- Rx  15:55
Alice Anne- 55  13:36
Jimmy- 95  13:30
Shannon- 45  18:22
Katie- 55  16:53
Todd- Rx  18:29
Abby- 55  20:24
Juan- 95  19:50
Todd McK- 35  12:00
Heather- 45  12:59
Dave- 85  13:11
T- 95  16:31

Great workout everyone. Most people agreed that this little chipper turned a kinda nasty mid way through the Push press, and the Front squat. At prescription this thing smokes. Scaling doesn't help much. This workout comes down to FORM. IF you stayed efficient things sucked. If you didn't they sucked BAD.

Most people think 115 pounds sounds lighter than it feels. A cool 135 reps later 115 feels incredibly different. Especially if you've been jumping from landing, muting your hips, or not locking out immediately on the Push jerk. These are all examples of poor positioning, and inefficiency of movement.

Don't do these things.

As of 130403 we have a 6:00 am class! The class is open to all skill levels, and John Fenn is the instructor. That means CFSF is now running four classes throughout the day- no good excuse to miss a WOD now....

Thanks for another great day at CFSF. Thanks for all the great fuel.

Great job Katie F! MU #1

Rest later.
CFSF