140205

We've seen some creative use of the clock lately, and this workout was no different. Nine minutes can stretch out to what feels more like twenty. The CrossFit time warp... Good stuff.

2:00 Burpees
2:00 GHD Sit-ups (*abmat)
2:00 Inverted Burpees
1:00 Burpees
1:00 GHD Sit-ups
1:00 Inverted Burpees

John- Rx  104
Megan- 124*
Dustin- Rx  110
Paul M- Rx  119
Carrie- Rx  94
Todd McK- 95*
Paige- 100*
Russell- Rx  110
Casey- 132*
Mary- Rx  92
Eric- Rx  121
Patricia- Rx  124
John M- Rx  82
Britt- Rx  85
Candice- Rx  113
Tammy- Rx  107
Cole- 121*
Paul- 100*
Abby- Rx  143
Caitlin- 160*
Sharon- Rx  76
Tommy- 112*

Great workout everyone. Irrespective of where you got your Sit-ups, we had some monster numbers. Abby, Caitlin, Patricia, Casey, Megan, and Eric- wow!

Thanks for your patience with the GHD's. We'll ask the Easter Bunny if we can't get another better built GHD. There were a few people who would've gotten this at prescription if there were another GHD.

Everyone did get a chance to get into the GHD and practice Sit-ups. Remember the cues. Practice anytime you want to. If the warm-up calls for 50 Loaded sit-ups, you may substitute 20 GHD Sit-ups.

How about that Inverted Burpee? Interesting movement to say the least. Good job practicing Forward, and Backward rolls. Another gymnastic skills set we need to practice more often.

Another part of what separates us from everyone else is when we need volunteers to help score, and everyone steps up. The first class hangs around to help the second and third classes. Thanks for that. You are all special.

http://www.washingtonpost.com/lifestyle/wellness/the-burpee-or-squat-thrust-what-this-exercise-is-and-how-to-do-it/2011/08/11/gIQAY995IJ_story.html#

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

Rest later.
CFSF