140527

Only CFHQ could find a way to further cripple the 'Murph' faithful the very next training day with a 120 Pull-up wod. Things definitely look interesting under the bus... A little spray of YBF and it's all good. Back again. Good try CFHQ. Loved it anyway. Thanks.

800 meter run
40 L-pull-ups
800 meter run
40 Strict pull-ups
800 meter run
40 Kipping pull-ups

Russell- Rx  23:54
Paul- Rx  23:56
John- Rx  26:26
Todd- Rx  28:56
Tammy + JJ- 30:10*
Teresa- 31:56*
Caitlin- 23:09*
Tommy- 30:08*
Tom- Rx  27:00
*mix of each PU

-scaled-

3 rounds:
800/400 meter run
20 Pull-ups

Skot- 20:11
Joan- 25:39
Cole- 15:00
Anna- 14:43
Helen- 18:10
Jill- 16:45
Juan- 14:33
Quincy- 16:25

Great workouts guys. Super fast finishes Caitlin, Paul, and Russell.

Anytime we see this many Pull-ups in a workout it can become intimidating. Don't let it. Just keep pulling. Pull-ups are a CrossFit staple exercise that most people have trouble with until they learn some body control, develop stronger shoulders, and get some bar time.

We'll take any pulls at CFSF, but when the wod specifies L, or Strict we have to make every attempt possible to get them as specified. We took Kipping L's as long as the feet were above head height at the time we're clearing the bar with our chin.

There were a lot of people getting Strict pull-ups too, just fewer numbers than they needed. No worrys. Keep practicing the Strict pull-ups. When the warm-up calls for Pull-ups do some of them strict. The same thing we expect of the MU Club- every fifth Pull-up in the warm up is a MU.

Puppies- keep getting bar time, and keep practicing Hollow, and Superman rocks. As your shoulders are getting stronger, you'll continue to develop the body control and awareness necessary for Kipping pull-ups.

Why do you CrossFit? Seven people will give you seven different answers, but from our perspective, we believe you CrossFit to become better, stronger, and faster. As well as increasing our GPP, and making lasting friendships with like-minded people.

If you want to become stronger you must get those Deadlift negatives, let your chest touch the floor on those Push-ups, keep working those negative Pull-ups, and Dips. Any shortcut is just that- a deviance from the path to success, in this case, strength.

Choose the difficult path, embrace the suck. We want to see change, both physical and mental change. We see our athletes becoming stronger, doing things that even surprise themselves. More importantly, we see a mental change- an increase of confidence, and ability. The beginnings of the "I can" mindset.

Eric P has the mindset we like at CFSF

www.trackmypr.com

Track what you do.

Thanks for another great day at CFSF. Thanks for helping at lunch Kathryn, and thanks very much for cleaning up the bloody bar Ryan. We appreciate you both very much.

"A path with no obstacles leads nowhere."
-Frank A.Clark

CFSF