130407

This was a potent little couplet that dropped us hard and left most of us squirming in a puddle of sweat trying to find comfort.

30 GHD sit-ups (*2:1 loaded sit-up, ^mix)
155 pound Clean, 15 reps
24 GHF sit-ups
155 pound Clean, 12 reps
18 GHD sit-ups
155 pound Clean, 9 reps
12 GHD sit-ups
155 pound Clean, 6 reps
6 GHD sit-ups
155 pound Clean, 3 reps

Russell- Rx  17:10
Juan- 95* 16:29
John- Rx  16:53
Holley- 55^  17:52
Kathryn- 75  15:02
Richard- 135  14:34
T- 105  15:15

Good workout everyone. This session punished bad form. If you were moving inefficiently you paid the price, and it got expensive.

Receiving the bar in a squat changes things a bit, huh? A Clean should always include a squat unless otherwise specified. We used to be really strict on that at CFSF, but have relaxed it over time to allow the option of Power, or full Cleans.

Most Olympic coaches will tell you that a full Clean is a missed Power clean.

Good job puppies. You guys smashed that workout! More arrows for your quiver. Thanks for your hard work.

Standby.

Congratulations Casey, Candice, Teresa, and Joey. The Tough Mudder wasn't tough enough was it? Good job you guys. The third for some, second for one, and the first one for another... We're proud of you!

Thanks for another great day at CFSF.

Panoply
CFSF