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This was another time bender that took aim at our core. Super fun. Thanks CFHQ!

20:00 AMRAP
21 Deadlifts, 135/100
15 GHD sit-ups (*abmat 2:1 20/16)

Russell- Rx  7 + 27
Todd McK- 95*  8 + 2
Paige- 55  6 + 33*
Allie- 100*  7 + 3
Eric- Rx  8 + 21
Ann- 35*  3
Dustin- 7 + 7
Paul M- 7 + 18
LaDonna- 20  7 + 15
Carrie- 95  6 + 9
Kathryn- Rx  7 + 11
Teresa- Rx  8 + 5
Candice- Rx  7 + 12
Mary- Rx  7 + 8
Tammy- Rx  8
Britt- 135*  5 + 30
Paul- 135*  8 + 7
Dave- Rx  4 + 13
Caitlin- 75*  7 + 5
Ryan- Rx  7 + 11
Tommy- 135*  5 + 21
Quincy- 135*  5
Megan- Rx  7
Abby- Rx  9
Natalie- (15:00) 75  4*

Great job everyone! We talked about some of the Deadlift cues that we must hit, fatigued or not. Hit them! Always. Never sacrifice form for time. You're inviting injury.

Same thing with the GHD sit-up. Not engaging quads with an aggressive contraction on the way up will cause lumbar shear. Not good. The quads have purchase on the lumbar spine. Activating them will antagonistically support that portion of our spine.

You have to live the rest of your life with this body. Let CrossFit build it up, not tear it down.

We're with the company. We're here to help...

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

CFSF

Psalm 23

The Lord is my shepherd; I shall not want.

He maketh me to lie down in green pastures; He leadeth me beside the still waters.

He restoreth my soul; He leadeth me in the paths of righeousness for His name's sake.

Yea, though I walk through the valley of the shadow of death, I will fear no evil; for Thou art with me; Thy rod and Thy staff they comfort me.

Thou preparest a table before me in the presence of mine enemies; Thou anointest my head with oil; my cup runneth over.

Surely goodness and mercy shall follow me all the days of my life; and I will dwell in the house of the Lord forever.