140304

Bad days usually result in great workouts. This was a bad day. Big THANKS to my CFSF buds.

Five rounds:
1000 meter row ("800 meter run)
Hip extension, 30 reps (^Superman)
30 GHD sit-ups (*abmat 20/16 1:1)

Maranda- (2) 17:44^*
Kortnei- (2) 18:33^*
Kathryn- 39:56"
Russell- Rx  36:46
Megan- Rx  41:05
Todd McK- 37:45"*
Paige- 41:40"^*
Klare-38:54"^*
Tammy- (3) 24:45
Joan- 42:40"^*
Dustin- 38:30^*
Paul M- Rx  38:25
Mary- 41:40"^*
Paul- 37:49*
Todd- Rx  38:44
Byron- 40:10"
Ryan- 38:30
Sharon- (3) 28:27"^*
Quincy- (3) 23:48*
T- Rx  38:53
Teresa- Rx  39:53
Abby- Rx  36:28
Carrie- (2) 16:14
Megan- Rx  33:19

Nice workout everyone. Thanks for your patience, and rigid flexibility. We're on it. Launch date: 140403

Did you remember power versus frequency while you were rowing? We talked about keeping the row times within :05-:10 seconds of each other every round. Did you? If so, good job. If not, work on pacing. Kathryn has a great row workout right in front of the rowers. Try it.

We had some sub 4:00 rows from a few people. Outstanding. That's power, and efficiency combining to go fast!

We have talked about the perils of improper form and positioning on the GHD's. Say yes. Did EVERYONE remember that positioning for GHD Hip extension and GHD Sit-ups is different? Remember, you said yes already.

How about that super strong quad contraction on the positive phase of the GHD Sit-up. Got it right? Right.

my.clevelandclinic.org/healthy_living/default.aspx

Another good link to check out.

Thanks for another great day at CFSF. Thanks for all your hard work and monster efforts.

CFSF