140702

A triple couplet. That just sounds fun, doesn't it? Yes. Thanks CFHQ!

1. 10 rounds:
5 pull-ups (*band/sub mix)
5 Push-ups

2. 5 rounds:
10 GHD sit-ups (*1:1 Abmat 20/16)
10 GHD back extensions

3. 2 rounds:
25 Wall ball shots, 20/16
25 Box jumps, 24" box

                            1.          2.          3.
Russell-               2:40      5:26      5:56
JJ-                      5:54*    5:40*     7:07
Dustin-               7:28      5:58*     5:37
Casey-               6:15      4:55       4:45
Paul-                  3:25      5:39      5:48
Carrie-               6:11      6:09      6:58
Todd-                4:52      4:23      6:16
Teresa-              6:25      4:23      5:50
Erin-                  6:05      4:52      5:58
Derrick-            6:26      4:54      6:27
Candice-           4:59      4:30      7:07
Todd McK-      5:37      5:48      7:55
Caitlin-              5:11      7:31*     6:50
Quincy-             5:38      6:13*     8:00
Tommy-            7:53*    7:46*     8:00
Alli- (1/2)          3:12*    4:03*    3:44 14"
Juan-                4:58*     5:24*     8:00
Mary-               7:14      8:00      8:00
T-                     2:53      4:20      7:04

Great workout everyone! To prevent pile-ups, some people went in order, some started on workout 2, and some on workout 3. Did order play a role today? Or is the order largely inconsequential? I know this- the Box jumps required a lot of fuel to finish.

One positive note about the Box jumps- only one puppy jumped on a short box. 24" is the new 20" and that is OUTSTANDING work. Higher, faster, stronger.

Everyone had an opportunity to practice the GHD back extension, and GHD sit-up. We talked about the difference between Back extension and Hip extension and the required settings for both. Unfortunately for our tall guys, the GHD's were manufactured for shorter stature people. Good job maintaining position tall guys.

The cue was "bendy", not "hingey" and again, this is one of the very few times we surrender the lumbar curve. Practice any of these exercises ANYTIME you want to. Just follow the GHD rules, or you will pay the GHD price.

We had another Cold Water Challenge after the 5:00 class. Good job Mary! We have a few more scheduled for Thursday night as well. Thanks for your enthusiasm, and remember that CFSF will match every $10.00 donation our members make when the Challenge ends.

www.trackmypr.com

Thanks for another great day of training and conditioning at CFSF. Thursday will be the LAST training day until Monday, July 7- Day 2.

"Countless bad-asses from sporting and special operations communities, long regarded as bullet proof have been burned at the stake of ego and intensity."
-Coach Glassman

Life is good. CrossFit makes it better.
CFSF