140730

This workout reminded a few people of the Marine warm-up we see every now and then. We were ready. Thanks CFHQ!

10 rounds:

15 Push-ups (*med ball assist/^mix)
100 meter run

Megan- 18:09

Todd McK- 15:15

Paige- 17:11*

Eric- 12:47

Joan- 15:52*

Russell- 9:52

Anna- 17:20*

Richard- 11:00

Casey- 12:23

Paul- 12:10

Carrie- 18:05

Todd- 10:08

Eric P- 10:18

Caroline- (5) 16:53*

Sharon- (6) 12:13

Caitlin- 14:45

Juan- 12:20^

Tommy- 15:54^

Alan- (7) 11:25*

Great workout everyone. As usual, there were some really fast times, and some bordering on cruel and unusual punishment. It was all about the Push-ups. Strong Push-ups, fast finish. Weak Push-ups and the rest clock soon beats the working clock.

That is not good for intensity. 

Push-ups, like Dips, are to be addressed the same way: full-range motion, positive and negative. When form degrades, negatives only. Then, and only then, the use of a ball or band to assist. Otherwise you will never get stronger.

Hanging around at the top of the positive with either exercise, getting those quarter-range elbow bendy things doesn't accomplish much. There's a good reason we emphasize form first, then consistency, and finally intensity. If you get that equation wrong your chances of success at CFSF are less. 

You succeed, we succeed.

www.trackmypr.com

Track!

CWC Friday after the lunch wod. Step up, and knock it out! Quatros mas, y sabemos quien' es usted!

Thanks for another great day at CFSF.

www.clevelandclinic.org/loveyourheart

Ready to lead, ready to follow.

CFSF