140529

As prescribed this is a true CrossFit beast. Scaling doesn't help much either. But that's why we do it, and this was a good one. Thanks CFHQ!

500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups
*HS prog ^HSPU "HS sub

Russell- Rx  22:57
Skot- 24:07^
Klare- 16:58^
Dustin- 13:05*
Eric- Rx  17:50
Paul- 11:59*
Carrie-18:25*
Dustin Y- 14:27*
John- 15:35"
Holley- 14:36"
Teresa- 16:02^
Sharon- 11:57"
Tammy- 14:15^
Cole- 14:35*
Anna- 13:18"
Jill- 12:50"
Caitlin- 14:09^
Juan- 10:05*
Alan- 11:33" (400 m run sub)
Tommy- 9:48*
Tom- 14:52^

Very good workout everyone. Super good job Eric, and Russell- you guys are monster killers. Outstanding at Rx! Nice work Caitlin (Mighty Atom)- Parallette handstand push-ups are really tough and you knocked out a bunch.

Good job going inverted. That's a big step for most people. Everyone got a chance to practice, and yes, things got dicey there for a minute- but each time you practice you'll become much more comfortable. Going inverted ties two things we've talked about together: active shoulders, and a super-tight hollow body.

Again, this comes down to body awareness and control. Both of which you'll develop as you roll with us.

Nice workout Klare. We've talked about people who can do freestanding Handstand push-ups before but never seen anyone do it at CFSF until now. Very good stuff. Handstand push-ups are difficult enough on the wall. Off the wall they're something else entirely.

Alan, Anna, Jill, Juan, and Skot- thanks for your hard work. That's good fuel and we all appreciate it.

We congratulate the firebreathers, and attempt to motivate the beginners frequently, but there's a big group of people that rarely get recognized on the CFSF blog. They are the median. Neither the fastest, nor the slowest- they hang right there in the middle. I don't have to name them, they know who they are.

They are the engine that drives CFSF. Bright lights quickly fade, whereas dim lights just keep on shining. These people are our dim lights that will NEVER fade, and we are most thankful for you.

Let your light shine.

www.trackmypr.com

Track!

Friday is a well deserved rest day. Take care of your business and give your body some love. Open gym 5:15-6:15 for anyone that missed 'Murph', or some mobility, or another missed wod. Be sure to thank Instructor M.

http://www.nytimes.com/2013/04/22/sports/football/once-the-nfl-drafts-mr-irrelevant-former-giant-john-tuggle-still-inspires.html?_r=0

Thanks for another great day at CFSF.

You say no. CrossFit says yes.
CFSF