140618

At first glance this workout looked benign. Not so. This was a deceivingly potent workout, however, it was a total blast. A great combination of exercises, and perfect rep numbers. Another winner. Thanks CFHQ!

3 rounds:
25 GHD sit-ups (*1:1 abmat 20/16)
205 pound Clean and jerk, 5 reps

Tammy- 75  9:10
Anna- 45*  7:21
Russell- 155  8:04
Casey- 155  8:58
Paige- 45*  7:30
Todd McK- 75  8:43
John- 185*  6:27
Megan- 85  6:14
Holley- 55*  6:06
Trey- 155  6:12
Todd- 155  8:59
Jeremy- 75*  6:40
Sharon- 55*  8:07
Tommy- 95*  7:11
Jill- 45*  6:25
Juan- 75*  6:10
Quincy- 95*  6:05
Tom B- 95*  6:58
Caitlin- 60  6:22
T- 135  8:40

-sub-

3 rounds
25 Sit-ups, 20/16
12 Med ball cleans, 20/16

Joan- Rx  4:48
Pamela- Rx  10:40
Jesse- Rx  4:13

Great workout everyone. Short and sweet. Flat on your back in way less than 20:00 minutes this time... Did anyone end up with an ice cream headache from the GHD? Sometimes we get a lot of feedback about it, sometimes very little. Not too much this time, fortunately.

With respect to the Clean and jerks, the word of the day was 'patience'. NO early pulls. Good job hitting that target. Stand-shrug-flip. Stand-shrug-flip. Stand-shrug-flip. You've said that three times. Now you'll remember it easier.

We also talked about receiving the bar in an active shoulder, locked elbow position- not soft elbows that lock after we receive the bar. Again, this is where positioning is key. We have to be very accurate lining up the load with our line of resistance that begins where? Right. Our HEELS!

Thursday is an OS rest day. Open gym 5:15-6:15 for a missed wod, mobility, or an ice water dump. Be there. Should be interesting.

Take some time and give yourself a little love. Something that feels good and helps you recover. You're worth it.

www.trackmypr.com

Thanks for another great day at CFSF.

Winners never quit. Quitters never win.
CFSF