140520

Any time there are this many Walking lunges things can get dicey, and fast. Comparable to last weeks targeting of our PC's, this one blew up our hips. Although very difficult, this one was fun, and relatively short.

Thanks for another great workout CFHQ.

Walking lunges, 100 meters
800 meter run
100 Airsquats

Tammy- 13:18
Alice Anne- 12:10
Eric- 10:43
Paul- 10:15
Carrie- 13:50
Russell- 10:23
Teresa- 12:41
Casey- 11:34
Skot- (1/2) 8:29
Megan- (row) 11:29
Klare- 11:47
Todd McK- 12:18
Paige- 17:25
Jeremy- 11:01
John M- 14:04
Juan- (1/2) 6:09
Quincy- 13:50
Caitlin- 9:24
Tommy- 13:09
Joan- (1/2) 6:27
Sharon- 18:28
Abby- 9:11
Alan- (1/2) 8:35
Tom- 12:38

Great workouts everyone. There were a lot of fast finishes, but super fast finish Abby, Caitlin, Paul, and Russell- you are all fast! That's good. It gives everyone else a target to shoot for, making them put out just a little more effort.

Fast is directly correlated to intensity. Intensity is directly correlated to discomfort. That's why we want you to do everything you can to go through the wod as quickly as possible. Less rest equals higher intensity. You become tolerant of the discomfort as a result.

Only one thing is more important than intensity. Never forget that form trumps intensity, every time.

We have become complacent with our Airsquats, and need to re-focus on the basics.

For a good video of CrossFit Airsquats, go to the CrossFit main site and hit the 'Exercises and Demos' button on the left. Under CrossFit Exercises, Airsquats are the fourth video from the top.

Thanks for another great day at CFSF.

"In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance."

-H. Jackson Brown

CFSF