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Another super fun running triplet that our runners were happy to see. Thanks CFHQ!

3 rounds:
400 meter run
75/55 pound Hang power snatch, 21 reps
12 Chest to bar pull-ups

Dustin- Rx  19:01
Joan- 15  18:26
Caroline- 25  19:15
Teresa- Rx  19:32*
Jeremy- 45  15:09
Juan- 65  15:05
Sharon- 25  19:45
Stephen- 45  17:20
Holley- 25  19:08*
John- Rx  14:43
Wesley- 45  13:30
Candice- Rx  20:14*
T- 65  18:28*

Great workout everyone! Fast finishes Wesley, John, Jeremy, and Juan- which would be an unstoppable Men's 4x400 relay team. This workout went a bit on the long side for a few people, mostly the real running fans- good job holding on through to the end.

We've been running a lot lately and haven't talked much about the POSE method. Here's a great source of info:

http://www.posetech.com/pose_method/pose-method-of-running-technique.html

We did talk about the Hang power snatch, and how very important timing was, and focused on that EXPLOSION that opens up the hips fully. Good job hitting those targets, and good job going *unbroken.

Really good Pull-ups from everyone. We had a few progressions toward the end, but everyone was getting solid bar time. Remember that the band is heroin. Don't become addicted. As soon as you've got the kip, leave that band alone.

We talk about hits and misses each strength session, and we've practiced bailing out of missed lifts. When you are working at and around max thresholds failure will occur. Here's a good reason to keep practicing the Rollback to Pancake stretch:

Even after this horrible miss, Jo-Pok hyang, of North Korea, finished the competition. A testament to the importance of flexibility, and mobility. She went on to place third overall at the  2014 Asian Games. 

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

CFSF