140630

We close out the last workout of the month with a nice strength session. Snatches and Jerks. I know... We got tired of Snatching so we Jerked. Had to. Sorry.

Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5
                          MS     PS     S
Todd McK-        85      85    65
Derrick-             185    165  115
Paul-                  135    135   45
Casey-               135    145  125
Holley-                45      55    15
John-                  165    155  145
Russell-              145    135  115
Caitlin-                60      60    15
Tommy-             125    125   65
T-                      115    125   95

Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
                          P     PP     PJ
JJ-                    70     77     80
Alan-                105  125   135
Juan-                105   125  135
Alli-                   45    60

Great workout(s) everyone! Both Snatches and Jerks were looking good today. THANKS! for that attention to detail. All the targets we talked about, HIT! and all the cues, HIT! spot on. HIT!

When most people begin working out with us they have no idea of what "overhead" really is, or where it is. Good luck holding anything overhead, especially in the hole, until your pillar has become stronger, and much more flexible, and you've developed a very good sense of positioning.

This happens over time, and requires consistency in training, a willingness to perform mobility on a daily basis, and hard work. Paul, Derrick, Tommy- good job. At first, you all had a lot of difficulty going overhead, and while it hasn't gotten any easier, you're doing it.

You've gotten better. And you will continue to improve. Beautiful, isn't it? Yes.

Great workout puppies. Irrespective of what you lifted, everyone had the cues we talked about locked down. Thanks for your hard work, and COACHABILITY. Be pleased, not satisfied.

www.trackmypr.com

Por favor.

Tuesday is a rest day. Open gym 5:15-6:15 for anything from a missed wod, to extra mobility (YES! YES! YES!) your choice. Use your extra time wisely, and take care of your business!

We might have a few more Cold Water Challengers after OG, so if you've been called out tonight is your opportunity to step up. Paige, Todd McK, Stephen, Juan, Tommy, Caitlin, Lisa NGPR, Ashley, Hollingsworth- do the right thing....

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

We do today what others won't. We do tomorrow what others can't.
CFSF