131003

It's been a while, but 'DT' is back on the list. A grip destroyer of the first order that combines three exercises at the same load, each with very different tolerances. The key word was UNBROKEN. Did you hear it?

'DT'
Five rounds:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Todd- 135  12:57
Russell- Rx  20:00
Eric- 135  12:58
Tammy- 75  15:28
Candice- 75  14:23
Casey- 135  13:16
Byron- 95  7:30
Britt- 75  11:11
Dave- 95  10:21
Sharon- 65  12:41
Matt- (3) 95  8:15
Jessica- (3) 65  10:28
Paul- (3) 95  11:29
Quincy- (3) 95  12:15
Joshua- (3) 75  12:07
Tom- 95  8:09

Great job everyone. Efficiencies were rewarded today, inefficiency punished. Any faulty dips, muted hips, slow flips, or worse- sloppy shoulders got you nailed hard. We were not the hammer today.

We talked about load selection, and the goal of going through each round unbroken. Did you get that accomplished? Our benefit is in our intensity. Choose unwisely and you will spend half of the workout resting instead of working- not intense.

A lighter load, while not Rx'd, allows for that intensity to stay high. That's where you want to be. That's where most of our gains are made. We thrive on what turns other people inside out. Intensity. Most normal people avoid intensity, we seek it out.

Nice job puppies. You CLEANED, and it's a good start. You learned the first few exercises in the Burgener. Use that drill often. Those movement patterns that are established are key components of Olympic lifts.

Puppies: Stick to your assigned class times. Do not drop in on any other classes because of your schedule. We follow the CFSF schedule and expect you to do the same. The people in other classes have earned their right to be there.

We have allowed a little slack in the past, but no more. Show up at different class and you can do some prehab, mobility, or maybe work on a particular exercise as long as it doesn't interfere with the WOD that is underway.

If you want the process to go faster, attend every class available to you, including weekends, and Open gym. This is on you. Do your homework as well. After a few weeks it becomes clear who is putting in the time required to keep up with us.

www.trackmypr.com

Track what you do.

This workout is named in honor of  USAF SSgt Timothy Davis, killed on February 20, 2009 in support operations in OEF.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong fuel and good times. This is a new month so be sure and check in with the CFSF accountant if you haven't already.

Welcome to the community of overachievers.
CFSF