140804

Some people thrive on unloaded days, while others wait impatiently for strength to pop back up. Which are you?

5 rounds:
500 meter row
50 Squats
30 Back extensions

Todd McK- Rx  32:46
Paige- 43:16
JJ- Rx  25:51
Russell- Rx  28:12
Jeremy- Rx  33:07
Richard- Rx  23:44
Megan- (4) 33:17
Joan- 35:11
Tammy-
Anna-
Paul- Rx  28:20
Carrie- Rx  35:47
Teresa- Rx  32:20
Caroline- (3) 29:49
Todd- Rx  28:51
Alli- (3) 22:55
Quincy- (3) 24:13
Caitlin- Rx  29:03
Abby- 28:27
Alan- (3) 21:22
Tommy- Rx  33:31
T- Rx  25:55

Great job everyone! We have talked about power over frequency with the rower and today is where it counted. Powerful strokes go a lot farther a lot faster than fast pulls. If you were pulling too fast you were smoked early. Did you keep your row times within :15 seconds of each other? We like that consistency.

The Squats added up. This is where we have to be most careful, after four rounds of Squats, when we're really gassed is when we have to stay dialed in. Missing cues costs fuel. Inefficiency is punished- always. Fifty is a lot. Did you have a plan? 25-15-10 works well. Some just go until they need to rest, which is fine as long as the rest is less than :10 seconds.

The Back extension cue was "bendy". Some people are still having trouble with hip placement. Remember that hips are fixed and we have a dynamic spinal column- one of the few times we surrender the lumbar curve. A lot of people still want to "hinge" from the hip, which is not Back extension. Adjusting the GHD's takes about :05-:10 seconds max. Take the time.

Put these three exercises together and we have a heavy hitter. Good job holding on tightly to the end.

www.trackmypr.com

Most of the Cold Water Challenges have been completed. We only have a few more to go. We have to put a time cap on this so we are giving everyone to the end of the month to get it done. Remember that CFSF is matching of the total donations made by our members.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts, and thanks for choosing CFSF.

You say "no". CrossFit says "yes".
CFSF