140216

Rowing for splits reinforced the "power over frequency" row cues you have heard from your coaches. Some were finishing the row in as little as 14 seconds, others had trouble getting the powerful pulls and ended up rowing a lot more than they should have.

Thanks for the ultra cool workout CFHQ, and Casey, Tammy, Teresa, and Todd- thanks for the explanation. 

Abby, Cole, Tammy- sorry for using you as guinea pigs...

7:00 AMRAP
5 sub 1:30/500m pace pulls on C2 rower, 1:43 women
315 pound Deadlift, 3 reps, 215 women

Paul M- Rx  6 + 5 pulls

Carrie- 135  5 + 5 pulls

Candice- 175  6

Casey- Rx  6 + 5 pulls

Mary- 175  3

Teresa- 175  6 + 1 pull

Megan- 175  7

Russell- Rx  6 + 2 pulls

John M- 225  5
Paul- Rx  6 + 5 pulls

Great workout everyone. Nice rowing, and monster Deads. Did you stay organized? Your lumbar spine sure hopes you did... 

This workout is all power, and a good friend to our anaerobs. Aside from Abby, Cole, and Tammy, there are a few people that need to make this one up next Open gym. It's a blast.

www.cindystable.com

Still looking for paleo recipes? Have you tried any new recipes lately? We have found a few. Ask Sharon if you're interested.

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Track what you do at CFSF. 

Thanks for another great day at CFSF. Thanks for the great fuel.

Better than yesterday.
CFSF