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CFHQ threw us a bone with a nice strength session following two heavy days. A very welcomed sight. Thanks CFHQ!

Back squat 1-1-1-1-1-1-1

Todd McK- 180*
Paige- 95
Juan- 285
Tammy- 175
JJ- 145  f 155
Candice- 150*  f 155
Jeremy- 215*
Sharon- 140*
Teresa- 165  f 175
Jill- 70
Caitlin- 120
Tommy- 285  f 305

3-3-3-3-3

Alex- 185
Caroline- 65
Cayden- 145

Great workout everyone. Lots of *PR's bring good energy with them, and when people are getting *PR's it motivates everyone else to work harder. That's good energy that we all benefit from. Thanks for those monster efforts.

Very nice squats Tammy, and Tommy. You both are STRONG! Nice work puppies- you went snipe hunting. Find any?

Strength days are where, over time, you begin to learn a few things about yourself. Most people have never pushed themselves to failure before CrossFit, so just becoming comfortable knowing that the goal is failure is a big step.

Following the crawl, walk, run model we need form first, consistency second, and finally intensity. Heavy lifts are intense, and crucial for growth. Work is also relative, so how much is heavy? How much weight is too much to add from set to set? How much time should I rest between sets?

There are "ranges" for all of these, but how much you lift, add, or remove, and rest is a subjective quality and has everything to do with you. We keep meticulous records, you know exactly what you did every day at CFSF, and this is why. You know where to start, and what to shoot for based on what you've done in the past.

This is consistency in training, and where the true benefits of CrossFitting are realized.

www.trackmypr.com

Tuesday is another well deserved rest day. Use your extra time wisely. Open gym 5:15-6:15 for a missed wod, mobility, or both. Take care of your business. It belongs to you, and you will be rewarded by increased comfort, and performance. Take the time.

www.savagerace.com

September 27th, Georgia fall. Talk to Paul if you're interested.

www.toughmudder.com

May 2, Atlanta. 9:00 am start time. Talk to Teresa if you're interested.

Thanks for another great day at CFSF. Thanks for choosing CFSF.

Life is good. CrossFit makes it better.
CFSF