130725

This workout followed the theory to a tee. It looked a lot tougher on the board than it was. Another one and done, just keep moving.

100 Double-unders
100 meter run
15 foot Rope climb, 4 ascents (*sub^mix)
100 meter run
135 pound Front squat, 30 reps
100 meter run
100 meter Farmer's carry, 70 pounds
70 pound Dumbbell snatch, alternating arms
100 meter run

                              DU's     FS     FC     DBS
Abby-15:24              y          65     35       30
John- 13:10              y         135    53       70
Russell- 15:40          y          135    53       70
Dave- 17:07             n         45      53       40
Kathryn- 16:28        y          75      35       35
Allie- 14:55*            n          15     35       25
Candice- 19:45        y           65     35       20
Casey- 17:19           y          135    70       40
Alice Anne- 17:26*  n           65     20       15
Eric- 15:58              y          135    40       40
Tammy- 17:24        n           75     25       25
Erin- 16:26^            y           95     35       25
Derrick- 13:57         n          135    70       65
Todd McK- 14:03*  y           75     35      30
Teresa- 13:11*         n           65     40      30
Ryan- 13:09            y           95     53      45
Shannon- 21:00*     n           65     25      20
Todd- 16:48           y           135    60      65
Quincy- 16:52*       n           65     35      25
Stephen- 16:48^      n           95     35       30
Mo- 12:50*            n           45     53       45
Josh- 13:50            n            95     53      45
Byron- 14:08          y          135    53       45
Jessica- (1/2) 7:43   n           35     35       x
T- 14:44                 y           95    53       45

Great workout everyone. Lots of Doubles, and Rope climbs from a lot of people who were not getting them a short time ago. Good job. If you are still working on either, be persistent and practice every cycle.

Welcome to CFSF Mo. Drink the kool aid, keep coming back, and hold on tightly. Our crawl, walk, run philosophy cannot be rushed. With patience and consistency success is inevitable. Remember that your path to success starts with your homework.

Add the Paleo diet into the equation and see real results.

Friday is a very well deserved rest day. Open gym 5:15-6:15 for some extra love, mobility, or skills. You choose. Make a wise decision. Either at CFSF, or at home- get some love. Roll, mash, stretch, floss, massage. Something, anything that feels good and helps you recover.

Take a twenty minute nap. Go to a quiet place and meditate for a few minutes, focusing on deep breathing in through your mouth on a five count and out through your nose on a seven count. Try it. You'll like it. This is also a great time for visualization.

Visualization is another component of success. Try this while you're meditating, or at night as you're going to sleep: Mental Fran. Perform the entire workout in your mind, rep by rep, for both exercises. It's more challenging than you think, and that's only a few minutes of focus. After a few weeks you can begin to visualize all sorts of cool stuff.

See it. Make it happen.

We are exactly two months away from the second Burpee Mile. Make plans to be there. 5:00 pm will be the only class of the day.

Thanks for another great training cycle. Thanks for making CFSF special.

When all else fails, we don't.
CFSF