130905

'Linda', or the Three bars of death, is a monster workout. However, going from 10-1 is a lot easier than going from 11-2, which we used to see quite frequently (Boom, Boom, Pow...). At prescription this workout seems impossible....
It's not.

'Linda'
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift, 1 1/2 body weight
Bench press, body weight
Clean, 3/4 body weight

                                     DL     BP     C
Candice- 26:56             135     85    85
Casey- 30:48                295    185  155
Derrick- 23:51              305    205  155
Russell- 25:30               255    185  135
Tammy- 20:54              150     65    75
Richard- 17:46              225    150  130
Eric- 27:00                    275    185  135
Erin- 36:01                    200    115  135
Abby- 22:47                 135     75    75
Kathryn- 30:04             155     85    95
Trey- 29:34                   185    95    95
Byron- 25:13                 225   185  115
Teresa- 16:34                125    65    75
Todd McK- 21:35         95     95    55
Juan- 22:00                   205   155  115
Dave- 23:01                  165   135   75
Britt- 26:48                    115   95    95
Todd- 25:40                  285   185  155
T- 17:29                        185   135   95

15:00 AMRAP
150 meter row
15 Box jumps, 20" box
15 WBS, 20/16

Jerry- 4
Jenny- 3
Jessica- 4 + 2 reps
Connie- 3 + 100m
Quincy- 3 + 30 reps
Paul- 3
Matt- 4 + 15 reps
Conner- 4 + 1 rep

Great workout(s) everyone. The word of the day was "fast", and we hit that target. A few guys went Rx and nailed 'Linda' good. Outstanding job gents.

The puppies destroyed the AMRAP, getting their first taste of Wall ball shots, a CrossFit classic crusher. Nice job puppies!

Move with a purpose. Don't rush, just keep moving. Easier said than done, and well done is much better than well said- for both workouts. Pace is key, and knowing how to keep pace is something everyone learns over time. Each time you work out, you get a better idea of the tempo you can maintain.

Time, and work are relative. What we like to see is control, and quality. Thanks for hitting those targets as well. From the Cleans, to the WBS, form is paramount. A intensity rises, form degrades. We managed to keep both intensity, and form in check today- good job everybody!

www.trackmypr.com

www.cindystable.com

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, and monster efforts. These workouts don't stand a chance against us when we have both. We push each other, and expect the same from everyone. One of our big keys to success.

Standby.

Movement = Life
CFSF