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This was a good one. Nice job holding on to the bitter end, which seemed to keep stretching further away. This workout was more like the Rowing Channel- all rowing, all the time. No commercial breaks either. However, it definitely delivered the desired effect.

Having seen this workout pattern twice, will we see it again? If so, what will the next 30-rep exercise be?

Thanks CFHQ!

4 rounds:
50 calorie row
40 GHD sit-ups (*1:1 Abmat 20/16 med ball)
30 Pull-ups (^prog)

Dustin- 38:17*
Paul- Rx  45:48
Carrie- (3) 33:35
Richard- 34:23*
Russell- Rx  42:33
Todd McK- Rx  42:22
JJ- 41:09*^
John- Rx  35:04
Teresa- 43:39
Jeremy- 46:40*
Stephen- 43:46*
Abby- 45:24*
Holley- (2) 18:59*^
Quincy- 35:08*
Tammy- 41:26*
Paige- 1/2  27:20*^
Juan- (2) 16:42*^
Tommy- 35:48*^
Anna- (2) 21:13*^
Tom B- 32:00*^
Pamela- (2) 1/2  15:40*^
T- Rx  39:24

Great workout everyone! Regardless of the scale, this thing was a beast. We had some fast finishes, and as usual, some that border lined cruel and unusual punishment.

Quite a few more people are using the GHD's for the Sit-ups instead of the Abmat sub. Don't be intimidated by the GHD. Once you can get 50 unbroken Abmat sit-ups, it's time to start learning how to perform the GHD sit-up.

The GHD is one of the more versatile pieces of equipment we have. The "H" portion stands for hamstrings, and one of the coolest exercises on the GHD is a full hip-glute-ham extension that finishes with us upright in a kneeling position. If you think your hamstrings have ever been on fire before, try this move and you'll feel real heat.

Strong hamstrings are necessary for knee integrity, and stability, or general knee health. Wait now, tight hamstrings can cause both knee and lower back pain- what a conundrum, right? Wrong. We must have both strong, AND flexible hamstrings. Give them a little love and attention every day, and a little more love and attention on rest days, right? Right.

If you didn't know Rich Froning owns a CrossFit gym in Tennessee named Mayhem. Our buddy Corey had an opportunity to train there. Cool beans Cory! By the way, he finished first- as Rx'd. Nice job Tadpole.

Corey Culp, Ring MU's

We had another Cold Water Challenge accepted, and completed. Good job Tammy, and Anna. We have two more Challengers Friday night after Open gym. Because you have all stepped up to this challenge CFSF will be matching the $10 dollar donation for every CFSF member that accepts, and completes this challenge.

Friday is a very well deserved rest day. Use your extra time wisely. Open gym 5:15-6:15 for skills, mobility, or just to watch another dump. It's the last Friday of the month, and even though we aren't technically training, we're still celebrating.

Thanks for another great day at CFSF. Thanks for your monster efforts, and fuel.

"ok...OK!"
-Tammy Heard

When all else fails, we don't.
CFSF