131115

We love 'Helen' at CFSF, and she was a nice reward after a few heavy sessions. Thanks CFHQ.

'Helen'
Three rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups/*prog
                
                                             130814
Todd McK- 30  12:37
Russell- Rx  10:07              10:26
Richard- Rx  8:40                 8:34
Derrick- Rx  9:25                 9:45
Eric- Rx  9:31                      10:23
Allie- Rx  13:08                  13:58
Abby- Rx  9:50                    10:31
Erin- Rx  11:58                    12:42
Tammy- Rx  12:45               13:27
Candice- Rx  13:07              14:30
Casey- Rx  10:56                  11:50
Paul M- Rx  10:13
Carrie- 35*  12:56
Kathryn- Rx  12:00              11:42
Dave- Rx  12:12                   13:10
Byron- Rx  10:19                 10:15
Heather- 30*  15:24
Erin B- 18*  17:42
Paige- 20*  16:39
Connor- Rx  13:05
Britt- Rx  15:55
Matt- Rx  11:05
Teresa- Rx  12:37               11:52
Caitlin- 30*  12:35
Quincy- 35*  16:15
Paul- 44*  15:47
Brandi- 35*  16:03

Nice workout everyone. Super fast finishes and time drops from last run. Outstanding. The last time we saw 'Helen' we emphasized going unbroken. We talked about going unbroken this time too. Unbroken efforts in the gym and fast runs are key for fast finishes. Duh.

You can rest when it's over.

'Helen' is a well balanced workout that gets better with each exposure. Pushing through the discomfort of fatigue is learned, and requires mental fortitude and physical training. That's becoming "conditioned".

Conditioned is a state in which our body is very efficient. Through both aerobic and anaerobic training we have increased our GPP, and our ability to do work as a result of an increase in mitochondria (the powerhouse of the cell).

More mitochondria means we can do more work. We do more work and our body responds by increasing mitochondrial density AGAIN, and the process continues. Beautiful isn't it.

This is why we encourage you to push yourself when you are working out at CFSF. Conditioning.

Do more. Be more.

www.trackmypr.com

Join and track what you do. We are CFSF.

www.cindystable.com

Checked for any new recipes lately? They're there. You just have to look.

Friday is a rest day from training. NOT an off day. Open gym 5:15-6:15 for puppy skills 1-9, mobility, a missed wod, anything. Get some. Just thank Instructor Em.

If you don't make it to CFSF, take time at home and roll, floss, feather, smash, or massage anything gnarly. ICE anything sore. Hard work isn't cheap. It costs us a lot. Give something back to your body that helps it recover.

Take a nap. Meditate. Go somewhere quiet and get a little mental rehearsal- prepping for the Winter Circus which is quickly approaching...

Thanks for another great day at CFSF.

Soft is contagious. Don't catch it.
CFSF