130430

This workout held true to the "looks easy" theory. It looks worse than it is. Another one and done chipper. Just keep moving.

100 ft. Walking lunges
50 Push-ups
50 Double-unders (^sub)
25 Knees to elbows
15 ft. Rope climb, 5 ascents (*sub)
50 Box jumps, 24 "box
25 Overhead squats, 65/45
25 L-pull-ups
50 Sit-ups

John- 18:41^
David- 27:40*
Todd McK- 31:45^*
Kathryn- 23:08
Allie- 25:25*
Casey- Rx  22:50
Emilee- 33:00*
Eric- Rx  23:55
Alice Anne- 24:09*
Richard- Rx  15:00
Shannon- 43:12*
John M- 22:54*^
Holley- 35:27*
Russell- Rx  21:50
Candice- 27:02*
Abby- 26:10*
Ken- 1/2 11:54*
Teresa- 19:55*
Dave- Rx  28:30
Jimmy- Rx  20:33
Delaina- 1/2 17:03*^
Todd- Rx  25:18
Tom B- 1/2  8:35^
Britt- 1/2  20:19*^
T- Rx  17:47

Great workout everyone. Way to hang tough Shannon, and Holley. Super fast finish Richard!

Many people would have this Rx'd if they had the Rope climb, or the L-pull-ups. Get some rope time. Everyone has learned how to brake. Just remember the most important part of rope climbing.... aside from not letting go, save enough energy to get back down.

We fudged a little bit on the L-pull-ups and allowed a kip as long as the ankles were above hips at the same time chin clears bar. Great job on getting good pull-ups everyone.

Welcome to CFSF CJ. Be patient, consistent, and do your homework. You will succeed. The formula works only if you follow it. Great job puppies. You are all moving closer every cycle.

Great to see AJ back from Boston. You are a hero. BOSTON STRONG!

www.mobilitywod.blogspot.com

Take some time and find a mob or two. It's worth it, and your body deserves it. Don't deny yourself!

Thanks for another great day at CFSF. Thanks for all the great fuel and super strong efforts. You are all AWESOME!

We train hard at CFSF and expect that from everyone. With that said, it's very easy to "overdo" when most of us subscribe to the 20x factor (we can do at least 20 times what we currently think) it is likely that we will become injured.

When you push yourself harder and harder to get serious results, it's easy to bridge the gap from training hard to entering the "OZ" (over training zone). It is easy to get stuck in the OZ until something happens that forces us to back off and rest at the right moments.

This is where "active recovery" takes on a whole new meaning. Most people finish the WOD, dry off and LEAVE. No cool-down, no stretching, nothing. This invites injury. Take the time to cash out.

There are other steps to take to avoid the OZ:

1. Take extra days off if you feel like you're entering the OZ.
2. Take at least 2 separate weeks (maybe more) completely off from physical training each year.
3. Eat the right foods at the right right times.
4. Ensure you recover adequately while you sleep.
5. Perform active range of motion drills before each training session.
6. Perform mobility and stretching drills after each session, or in a separate session.
7. Maintain awareness and presence by working "in" as much as you work "out".

No bed of roses, no pleasure cruise.
CFSF