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The Games are over. Hate to see them go, but love to watch them leave. We were hammered! Loved it. Thanks CFHQ, and thanks Dave Castro. Awesome programming.

The last of the Games workouts for us was the second half of a monster workout called the Cinqo. Brilliantly devastating, this workout puts the level of athleticism these CrossFit Games competitors must have to compete into perspective. Truly the fittest on Earth.

'Cinqo 2'
Three rounds:
5 Muscle-ups (*3:1/^prog mix)
5 Deficit handstand push-ups
90 foot Overhead barbell walking lunges, 160/100 pounds

John- 135  9:42
Josh- 95^  16:42
Dustin- 75*  20:53
Allie- 15* 6:38
Russell- 95^  15:06
Abby- 35^  19:23
Kathryn- 65^  9:30
Candice- 65*  10:15
Shannon- 45*  12:29
Juan- 75  15:03
Erin- 75*  10:53
John M- 65*  11:50
Scott- 75  13:08
Byron- 95  11:17
Quincy- 45*  15:47
Stephen- 65*  14:40
T- 65  12:48

Could you imagine performing Cinqo 1, which, by itself is a very hard workout, then resting one minuite before performing Cinqo 2? Oh yeah, there's a seven minute time cap on each. Almost unbelievable if we hadn't seen it for ourselves.

At prescription this is Games only. Scaling doesn't help much. There were a lot of Muscle-ups, and good HSPU's. Most of the Deficit HSPU's turned into negatives, as that extra range took its toll on our shoulders.

Just like the complaints about the 24" boxes stopped when the 30" boxes showed up, so will the HSPU complaints now that we've seen the Deficit HSPU. Even the people with solid HSPU's had trouble with the Deficits.

Tuesday just might be one of the most appreciated rest days we've seen. Use your extra time wisely and get some love and attention. You know how, and you know your choices.

Open gym 5:15-6:15 for skills, mobility, or a make-up.

Thanks for another great day at CFSF and thanks for all the super strong fuel. Remember that the M-F 0600 class will be on hiatus from 8-3 through 8-16.

Show me your hands...
CFSF