141103

We are trained rats. With all of the seven round workouts we've seen lately, not one but two people decided they would do seven rounds today. We should have let them go... You're welcome. It's understandable to want more though, this was a super fun workout. Thanks CFHQ!

5 rounds:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Juan- 75  6:04
Eric- 95  6:49
Joan- 15  7:15
Tammy- 55  6:57
Paige- 35
Todd McK- 55  8:17
Allie- 15  5:53
Casey- 115  7:33
Candice- 55  4:55*
Cliff- (4) 95  7:33
Stephen- 75 FS  7:01
Caitlin- 45  6:43*
Jeremy- 65  7:23*
Teresa- 65  5:15*
Caroline- 35 FS  8:35
Matt- 65  5:34
Zack- 35  6:09
T- 85  5:33*
Sharon- 45  7:59

Great workout everyone, and good job if you hit the standing target and went *unbroken*. This was a tough workout that required a lot of thought when deciding how much to lift. Using the same load for all three exercises kinda made it like the hammer AND the nail.

Of the three exercises, feedback was unanimous, the Hang power snatch was the suck. With only a dip to open hips up fully it had to be powerful and violent. Rush to pull and it's over. Hips just made the tag and they're out of the ring. We talked about patience and timing during the warm-up and how important it is to stay on time, otherwise pay the piper more than he needs to be paid.

With regard to the Overhead squat; it's an equal opportunity offender. Indiscriminately difficult from a strength, and stability standpoint. If you're still getting hammered get more practice. Do some unloaded OHS with any warm-up, or cash out. Continue shoulder, and hip mobs, and DON'T forget your ankles.

Be pleased. Other than CrossFitters, very few people ever incorporate an Overhead squat into their training. Nobody was doing Overhead squats before coming to CFSF- You are now. Good job!

It was great to see Alli, and Cliff back. Two solid sources of good fuel that will help motivate everyone to work hard. Good stuff.

-27

Thanks for another great day at CFSF. Thanks for your monster efforts and fuel.

On time, on target, NEVER quit.
CFSF