140820

Strength was a welcomed sight. Thanks CFHQ!

Split jerk 1-1-1-1-1-1-1

Teresa- 135
Paige- 75
Juan- 130
Dustin- 215
Todd McK- 120
Joan- 65
Paul- 195
Carrie- 75
Emilee- 110
Russell- 240
JJ- 110
Eric- 225
Jeremy- 155
Sharon- 105
Megan- 145
Caitlin- 100
Tommy- 165
T- 185

Push jerk 3-3-3-3-3
Alan- 85

Push press 3-3-3-3-3
Alex- 95
Caroline- 60

Great job everyone. We have some seriously strong people at CFSF: Russell, Megan, Eric, and Teresa- monster lifts! Nice lift Mighty Atom- BW OH! Strong stuff.

Nice job puppies. More feathers in the quiver. Alan- great work and attention to detail. THANKS! Caroline, Alex- thank you both for your hard work. Push jerk is next.

For everyone else living in the median- good job. You are the mortar that holds everything together at CFSF. Not the first, not the last; always finishing, always putting out 100% effort. We know who you are, and we appreciate you very much!

We talked about the dip: knees forward, weight on heels, no chasing the knees... We talked about the final overhead position- ACTIVE. We also talked about the importance of retracting the C-spine upon launch, and protracting C-spine on finish (head through the window). Good job hitting those targets.

We also put a big emphasis on an extra tight, fully braced core. This one lift both ties together and reinforces the need for solid positioning and stability. Lose one and the lift is done.

The Savage Race is coming up- September, 27th, in Georgia. This is a great event with the same obstacles and less distance than the TM. We have a team from CFSF already together. If you are interested check in with Paul for details.

http://www.savagerace.com/locations/georgia-fall-2014

Yes. You read correctly. Although some of us are still cold from the TM in 2012, we are going again. May 2015 also in Georgia, and yes, we have a team together already.

Team- CFSF
PW- Burpee

www.toughmudder.com

Thanks for another great day at CFSF. Thanks for your super strong efforts. Thanks for choosing CFSF.

www.trackmypr.com

We have been looking at the Sugar WOD app as a substitute for Trackmypr. Still working out details. The BTWB portion of the Sugar app is NOT free, so we may not use it. Until then, Trackmypr is a web-based platform that can support smart phones, and is completely free, so use it!

Quitting is easy. Anyone can do it.
CFSF