130502

100 reps of anything is a serious benchmark. 100 L-pull-ups ups the ante even more. Great job "hanging" tough everyone. There were some strict L-pull-ups, there were some kipping L-pull-ups, and there were regular Pull-ups, which now seem much easier than before. We even let a few progressions slide today.

100 L-pull-ups 

John- 13:32
Abby- 21:26
Richard- 13:05
Derrick- 14:18
Todd McK- (75) 14:05
Emilee- (50) 13:15
Erin- 14:42
Alice Anne- 13:59
Eric- 13:19
Teresa- 14:09
Heather- (50) 6:42
Holley- 13:20
Shannon- (75) 7:07
Sharon- 17:08
Russell- 14:05
T- 11:40

Great workout everyone. The secret strategy paid off again. If you don't know about it, ask, we'll tell.

This was the first workout Derrick and Erin Rice did when they joined CFSF. Then, and now. How much change has taken place? That's right. It's incredible isn't it. You both are smashing these workouts, and providing huge amounts of fuel. Thanks, and HOOYAH!

Good to see Heather, and Ryan back for some love. CJ, Dale, and Stacie- good job. You will be fine. Just remember our crawl, walk, run model, drink the kool-aid, and come back for more. You will succeed.

CrossFit- 7
Hands- 0

We had a few hand issues, understandably. 100 Pull-ups takes a toll. Keep them clean, and remember that those are badges of honor, and proof of your hard work. Some people will never understand, but that's why we like to see the hands of fellow CrossFitter's we meet from other boxes.

Show me your hands....

Friday is a rest day. Get some love, some mobility, maybe both. Smash and roll anything gnarly. Floss and feather. If you find something that hurts camp out on it.

Remember weekday rest day open gym at 5:15 pm for anything you want to work on. Take advantage.

No bicep curls dude.
CFSF