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April showers bring May flowers? NO. It's still raining. The lunch crew caught a break and got this workout in while it was relatively dry. Not the case for the evening crew. They're still wet.

'Nancy'
5 rounds:
400 meter run
95/65 pound Overhead squat, 15 reps

Erin- Rx  17:50
Derrick- Rx  16:15
Kathryn- Rx  21:22
Todd McK- 45  19:52
Allie- 35  17:52
Tammy- 45  18:05
Holley- PVC  20:05
John M- 45  18:40
Juan- 65  16:56
Shannon- 45  29:17
Teresa- Rx  20:16
Sharon- 35  20:50
Russell- Rx  18:40
Dave- 75  18:07
Britt- 35  21:26
David- 65  19:50

Great job everyone. This is a difficult session made only more difficult because of the rain. We had options. For some, the only other option wasn't an option. They got wet, cold, and miserable, and loved it.

We are masochists, some more than others. All for the greater good though, right? Right. That's why we're at CFSF.

I was asked, "why are they running in the rain?" They ran in the rain because it was raining. They would run in the snow, or on blistering hot, ultra humid days. They run because the workout says run. That's the only thing that matters. Good job you maniacs.

For everyone else, there were 500 meter row, and 25 Tuck jump options, which may have been more interesting than a wet run.

Great job on the Overhead squats. Key words were "super stable", and those who maintained stability during the OHS fared much better than those who couldn't. From our heels, through our core, finishing with active shoulders- everything had to be locked on.

Miss a cue? Wobbly time. We can't have wobbly anything.

Great job puppies. You are all doing well. Thanks for all the hard work and strong efforts. Most of all, thanks for being coachable. All we ask for at CFSF is hard work, and coachability. You guys are delivering.

We have new puppies. Keep your eyes on them and help along.

Tuesday is a rest day. Get some love and attention. Pain balls, foam roll, band mobs, gentle stretching... ANYTHING that helps you recover. Take a nap, take a hot bath, get a massage. You deserve it.

www.mobilitywod.blogspot.com

Kathryn left some paleo information on the picnic table. Check it out next time you're at CFSF. Good stuff. Thanks Kathryn!

purelyprimalskincare.com/?hop=paleo123

"D-bap"
-AJ

Thanks for the words of wisdom. Thanks also for another great day at CFSF.

CFSF