140918

Pulls and extension, followed by presses and flexion. How beautifully simple... Thanks CFHQ!

5 rounds:

10 Strict handstand push-ups (^prog)
20 GHD sit-ups (*abmat 20/16 "mix)

Eric- Rx  9:55

Juan- 8:58*

Todd McK- Rx  11:28

Paige- 11:53^*

Casey- Rx  10:40

Candice- Rx  9:59

Dustin- 10:14^*

Caroline- 12:00^"

Sharon- (3) 8:32"

Teresa- Rx  10:34

Cayden- (3) 5:48^*

Tommy- 9:15^"

Caitlin- 8:38"

T- Rx  9:00

Good workout everyone. Although simple, this was a high skill session. EVERYBODY is getting inverted. Good, good. Even if you just got some practice in the Handstand hold, good job. You'll get a lot more comfortable upside down before you know it, but you have to practice.

More people are getting GHD time as well, which is also good. Just be careful. That dog will bite. Remember the rules, and progress slowly. Otherwise, you run the risk of blowing out your core in the worst way. Incorporate the GHD into the warm-up periodically and build your numbers. 

A quick shout out to Todd McK, who has morphed into a Tiger Monkey, a close relative to the Supple Leopard, possessing strength, and agility, who is also the personification of the "dim light" we like that will always burn. Your progress has been constant, and predictable since starting CFSF. Thanks for your hard work, commitment, and for the fuel you contribute to CFSF. All of which, very much needed.

Friday is a rest day. Open gym 5:15-6:15 for anything from a missed wod to added mobility. Use your time wisely and do something that helps you recover. Rest is part of the program, so rest. Take a nap and dream nice dreams of smashing wods at CFSF. 

Thanks very much for another great day at CFSF. 

Movement = Life.

CFSF