140924

This was another relatively short and sweet workout that definitely delivered. Bonus points for staying on your feet at the end. Loved it. Thanks CFHQ!

3 rounds:
400 meter run
75/55 pound Sumo deadlift high pull, 21 reps
12 Over the bar Burpees

Tammy- Rx  16:57
Juan- 65  15:05
Todd McK- 14:56
Paige- 35  20:18
Eric- Rx  12:25*
Paul- Rx  11:40*
Carrie- Rx  15:19*
Dustin- Rx  14:46*
Holley- 35  22:05*
Jeremy- Rx  12:52
Caroline- 35  16:05
Todd- Rx  13:38*
Candice- Rx  16:18*
Alan- 65  15:10
Tommy- 65  16:05*
Caitlin- 45  13:08*
Stephen- 65  14:54*
T- Rx  14:15*

Great workout everyone! Super fast finishes Paul, and Caitlin. And way to hang on tightly through to the bitter end Holley, and Paige. Too bad we can't store those 18 extra Burpees Holley did and use them later. She saw 12 as 21, and was corrected in the LAST round. What's the good side? Even if you make a big mistake like that, you still benefit.

If you did, good job going *UNBROKEN* on the SDHP's. Objective #1.

"This is all hips!"
-E

If you weren't on time today you paid a bigger price in the economy of movement. Just like the rower, or 1-2-3, 3-2-1. Early pulls kill hip power, and this workout was all about hips. Efficient SDHP's meant the Burpees weren't quite as painful. But that hop over the bar sure adds an additional element of suck to an already sucky exercise.

The run was where most felt heavy. Even the runners had a few issues toward the end. That third run was difficult, for everyone. Good job getting through it. The only way out was through-

At least we had a beautiful day to be outside, and what better way to enjoy it than by smashing run wods at CFSF.

www.trackmypr.com

Working on the other stuff...

Big two weekends coming up: The Savage race, and then the JFBM3. Gonna be a blast for both.

Thanks for another great day at CFSF. Thanks for your energy, enthusiasm, and your COACHABILITY. You are all awesome!

Life is good. CrossFit makes it better.
CFSF