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Congratulations! One sixth of the Winter Circus complete. We finished the cycle with an old friend that everyone loves to see, 'Annie'. She's no walk in the park, but she's short, and sweet.

'Annie'
50-40-30-20-10 reps of:
Double-unders(^3:1 sub)
Sit-ups

Derrick- Rx  9:41*
Quincy- (40) 15:20
Eric- Rx  10:10
Todd McK- 25:36
Paige- (30) 8:26^
Paul M- Rx  16:20
Carrie- 11:14^
Abby- Rx  17:41
Allie- Rx  22:05
Erin- Rx  7:30
Russell- 12:43^
Kathryn- Rx  6:43*
Teresa- Rx  12:00
Emilee- Rx  27:08
Sharon- Rx  21:02
Richard- Rx  6:06
Candice- Rx  14:43
Byron- Rx  11:17
Lisa- (40) 10:55^
Tammy- Rx  18:25
Cole- (40) 11:06^
Brandi- 12:34^
Matt- Rx  12:14
Red- (40) 10:30^
John M- 11:55^
Paul- 12:19^
Tommy- 13:35^
Dave- 10:07^
Meagan- 14:59^
Derek- 10:25^
Natalie- (30) 7:58
Stephen- 11:51^

Great workout everyone. We had some super fast finishes, and some that almost qualify for cruel and unusual punishment. Good job hanging tough.

We have talked a lot about body positioning and awareness. Double-unders require we be in a more hollow than extended position. Hollow is tight, and well organized. Extended is sloppy, and our feet get in the way of the path of the rope.

Are your singles efficient? If not, your Doubles will be difficult. An easy and effective strategy to get better control of your positioning is to practice "pogo stick" jumping from the balls of your feet, not allowing heels to touch down.

Get into a hollow position with each jump. Once you've got that, get the rope and practice efficient singles while maintaining better positioning. Once you've got that, Doubles are a lot easier to pull off.

Work on chaining them together next. Doing just one, or two Doubles at a time takes way too long.

Third Winter Circus casualty

Thursday is a very well deserved rest day. Open gym 5:15-6:15 for some extra love you know you need. Roll, smash, floss, feather, stretch, distract- anything that helps you recover. This small investment of your time has very good returns, benefiting you greatly.

Thanks for another great day of training and conditioning at CFSF.

Keep Friday December 13th open. Derrick Rice graduation/going away party at the Brew Pub, 7:00 pm

The second Winter Circus cycle starts Friday. Be ready.

Thanks for another great day of training and conditioning at CFSF.

Constantly varied, functional movements perfomed at high intensity.
CFSF