140515

My PC hasn't been this fired up in I don't know how long. And I'm not talking computers.... We have practiced both GHD hip extension, and GHD back extension, but mashing them together into Hip-Back extension and calling it "Snakey" changes everything. Wow.

We had a 'Cindy' option that some people took advantage of, and a fun little puppy wod as well.

7 rounds:
15 GHD hip-back extensions
3 Strict muscle-ups (*3:3 sub)

Tammy- (5) 21:55*
Dustin Y- 28:28*
Eric- 24:38
Carrie- 25:01*
Teresa- 22:24*
Russell- 18:08
Sharon-  (5) 21:47*
Megan- 29:23* (16 of 21 MU's)
Paul- 17:51
Tom- 19:20

Cindy
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Dustin- 9 + 5
Todd McK- 16 + 7
Stephen- 14 + 15
Paige- 13 + 15
Casey- 14 + 7

-puppy-

5 rounds:
7 GHD back extensions
7 Pull-ups
7 Dips

Jill- 11:35
Joan- 10:24
Skot- 13:37
Helen- 11:06

Great job everyone. For the CFHQ wod, some got Bar MU's, some got Ring MU's, and some mixed it up. Either way- HOOF*CKINYAH! on getting the MU's! Next to girls on bars, the other thing that really makes people slow down and watch is people getting Muscle-ups.

Girls getting MU's makes people fall over each other while they're watching. Nice MU's Megan.

The 3:3 Pull-up/Dip sub is worse than the exercise. Learn the Muscle-up. Join the club.

Good job 'Cindy' people, and nice round totals Todd McK. Although 'Cindy' is a little friendlier than the main site wod, she's no walk in the sun.

Outstanding work puppies! You all had an opportunity to practice some new things on the GHD's, and smashed the 5 round wod. Joan, you have turned the worm hard. Great job, and THANKS for your hard work. That's good fuel.

Skot- it's gonna be ok.

Thanks for another great day at CFSF. Thanks for your super strong efforts, and thanks for making working hard more fun than work. Mid-wod, in the throws of discomfort, embarking down the tunnel of pain, we can still look around and get a smile or two from others who are struggling.

A little friendly support. Another big part of what makes us special. Thanks very much for that.

"When the Muscle-ups aren't the problem you got a problem."
-Eric Heath

Life is good. CrossFit makes it better.
CFSF