140505

Thanks Dustin, and Eric. This workout would have been a lot worse if they hadn't mentioned the 21 minute time cap. You guys saved the day!

2014 Regional Event 6 

50 calorie row

50 Box jumpovers, 24" box

50 Deadlifts, 180 pounds

50 Wall ball shots, 20/16

50 Ring dips (*bar/band)
50 Wall ball shots
50 Deadlifts

50 Box jumpovers
50 calorie row

Russell- Rx  264

Dustin- 165*  229

Eric- Rx  275

Richard- 135*  351

Paul M- 135  272

Todd McK- 85  235

Todd- Rx  283

John M- 135*  244

Abby- 75*  262

Jeremy- 65*  230

Stephen- 135  241

Sharon- 1/2  95*  190

Quincy- 135*  210

Caitlin- 65*  265

Skot- 1/2  95*  168

Alan- 1/2  65*  202

Tom- 135  253
Teresa- 241*

Great workout everyone. Could you imagine going through this whole workout? Richard almost did. Good job Richard. Good job going Rx'd and getting some monster numbers Eric, Russell, and Todd.

We were introduced to a new Box jump. We've seen Jumpovers in the past, but this up and over without opening hips is a burner. Either forward or lateral jumps are allowed, and stepping up is verboten. Some went with the new style, and some just kept jumping right over- sans touch.

Anything new can suck pretty bad until we get that groove. Then it's on.

The middle part of this workout was where things really got dicey. Wall ball shots, into Ring dips, and back to Wall ball shots was brutal- and where most people ran out of time.

We've been practicing Doubles and Singles a lot. How is your positioning coming along? Hollow is what we want. Think "hollow pogo stick" when you are jumping. You'll get them. Then, it's on to Triples.

Quincy McDonald

A quick shout out to Quincy (Quishy) McDonald. Just over a year of CFSF training under his belt and rolling strong. He has the no-quit attitude we like and motivates everyone to keep working hard, or he won't bring us any more cookies. 

By the way, whatever happened to the "Shut the F*ck up" cakes? Thanks Quincy. Be pleased, not satisfied.

Great job puppies: Helen, Terry, Skot, and Alan- hang on tight, keep listening to your body, do your homework, and you'll succeed.

Thanks for all your help Teresa, and Todd.

Tuesday might be one of the most well deserved rest days we've seen in a while. We need it! Take advantage of your extra time and get some love. Anything. Roll, floss, smash, stretch, massage, take a nap- whatever helps you recover.

Open gym 5:15-6:15. Be sure to thank Instructor M.

Thanks for another great day at CFSF.

Better than yesterday.

CFSF