140225

Fore! Duck. Brilliant workout. Thanks CFHQ.

'Fore!'
4 minutes Clean & jerk, 135 pounds
4 minutes Rowing
4 minutes of Burpees
Reps, and calories on the row are added for a total score.

                     C&J#        C&J        Row        Burpees        Tot.
Richard-         Rx             25           66             52              143
Jose-           20WBS       50            44             32              126
John-             Rx             22            55             45              122
Klare-         16WBS       45            22             28               95
Russell-          Rx            30            67             53              150
Todd McK-   65             28           52             45              125
Ryan-             95            27            66            50               143
Casey-           Rx            25            60            37               123
Eric-              Rx            25            60             44              129
Tammy-         65            39            41             42              122
Megan-          Rx           19            50             45              114
Dustin-          Rx             25            56             31              112
Paige-            35            26            40             24                90
Allie-             65            16             48            35                99
Teresa-          Rx           22            51             39                99
Sharon-         65             21            34             31               86
Mary-           75             20            46             43               109
Kathryn-       65             34            48             45               127
Candice-       75             24           50              36               110
Caitlin-          45             22           38             50                110
Tommy-        65             23           53             33                109
Quincy-        95             18            49             20                 87
Paul-            Rx             18           62              21               101
Dave-          85              26           53              28               107
Trent-         85DL          25           52              22                99
T-                95             31            48              42               121
John M-       95             21           46              40                107

Great workout everyone. Nine Rx's. Good, good! We saw some monster numbers. Anything over 30 reps on the C&J, and 50 or more calories rowing, followed by at least 40 or more Burpees are considered good  totals.

The interesting thing about this session is that both aerobic and anaerobic energy systems are being pounded. One of the few equal opportunity CrossFit hammers. The other? TABATA!

Efficiency was rewarded today. Four minutes doesn't sound like a long time but, when you're in the thick of it, it really stretches out. Add inefficient movement and you're really sucking wind, forced to take additional rests. Not good.

Aside from safe movement, our main objective is to maintain intensity. Period. Intensity is our friend, and chiefly responsible for much of our gains. Intensity is also what makes people feel uncomfortable, consistency in training helps us deal with this discomfort allowing us to keep moving when everything else says STOP!

Ryan demonstrating the effects of high intensity Burpees

Thanks for another great day of training at CFSF. Thanks for the super strong fuel, and efforts.

Push.
CFSF