140521

Adding the three minute rest between rounds gave this workout an interval quality that we love at CFSF. Allowing for full recovery meant that we were going hard, fast, and unbroken.

155 pound Snatch, 21 reps
3:00 minute rest

155 pound Snatch, 15 reps

3:00 minute rest

155 pound Snatch, 9 reps

Eric- 95  9:14

Russell- 95  8:30

Paul- 95  10:20

Carrie- 15  10:24

Megan- 75  11:12

Dustin Y- 75  10:50

Todd McK- 65  10:35

Kathryn- 55  8:50

Jesse- Rx  8:57

Klare- PP 45//65/75  8:43

Casey- 115  10:34

Paige- 15  10:07

John M- 75  8:57

Teresa- 65  9:50

Todd- 95  9:43

Candice- 65  11:57
Tom- 75  9:21

-puppy-

Hang power snatch, 15 reps

2:00 rest

Hang power snatch, 10 reps
2:00 rest

Hang power snatch, 5 reps

Jill- 35  7:00

Juan- 45  6:12

Skot- 45  6:38

Quincy- 45  9:30

Great workouts everyone. A BIG shout out to the 5:00 class- because everyone went unbroken. Woo hoo! A few guys also went unbroken at lunch, Eric, Paul, and Russell- good job, good job, good job.

We had one main objective today: Timing. No early pulls. Did you hit it? Olympic lifts for reps can get ugly if we lose focus from rep to rep. Remember our key words: smooth, and uniform- and you'll stay locked on.

Great job puppies. You're Snatching! Stay consistent, do your homework, and success is guaranteed. Thanks for your enthusiasm, and wicked strong efforts. That's good fuel for everyone.

How did you like the "Field Games" portion of the warm-up? Adult recreation. We have a couple more activities that can be thrown in the pot too. Fun stew, for sure. Standby. Sorry again Todd.

www.trackmypr.com

Track.

Thursday is an OS rest day. Use your extra time wisely and do something that feels good and helps you recover. You have a lot to choose from: ICE, stretch, roll, smash, massage, heat, floss, feather... Open gym 5:15-6:15. Be sure to thank Instructor M.

Thanks for another great day at CFSF. You are all awesome!

http://www.public.navy.mil/surfor/ddg112/Pages/default.aspx#.U336SnJdX8o

Sunday, May 25 12:30 Memorial Day Murph. Be there.

Strength + Mobility = Durability

CFSF