150126

This was a heavy duty workout that left us on floor lock for a minute or two. Loved it. Thanks CFHQ.

21-18-15-12-9-6-3 reps of:

115 pound Power clean
Pistols (^rack assist/*Squat jumps)

Eric- Rx  25:05

Candice- 65^  22;58

Casey- 115^  26:31

Juan- 95*  15:23

Teresa- 75  26:19

Holley- 35*  14:41

Jeremy- 95^  23:53

Todd McK-65*  13:13

Sharon- 45*  15:44

Tommy- 95^  20:02

Caitlin- 55^  13:48

T- 95*  14:13

Great workout everyone. This was a high volume descending set lung burner of the highest order. Good job staying clean, and on time with the Power cleans. Good job getting Pistol practice with the rack, and monster good job with the Pistols Eric, and Teresa!

The Pistol sub wasn't much better but did cut that volume by half. That's a cool 168 Pistols, just in case you weren't counting. Good job holding on tightly through to the end, which for some came close to cruel and unusual punishment.

Just keep moving. Easier said then done, and well done beats well said any day. How hard can you work and recover in :10 seconds? Our goal is to keep moving with as much intensity as possible. Don't mistake intensity for load. That's what CrossFit skeptics do. Here's a short article of power output:

http://www.physicsclassroom.com/class/energy/Lesson-1/Power

Time, not just load, determines power output. Heavy AND fast? Now we're cooking, and you are a MUTANT. 

Thanks for another great day of training and conditioning at CFSF. Thanks for your hard work, and fun times.

Soft is contagious. Don't catch it.

CFSF