150203

Anytime rest is programmed into the wod I get a bit frightened. As we say, if your workout doesn't scare you, you aren't training hard enough, right? However, this might be a more appropriate phrase for the wod: Sometimes you're the hammer, sometimes you're the nail. Any questions on which was which? Hammered- at any scale. Loved it. Thanks CFHQ!

5 rounds:
20 Chest to bar pull-ups (*reg/kip PU)
30 Wall ball shots, 20/16
40 Push-ups

Juan- 44:03*
Todd McK- 49:09*
Paige- (3) 33:13*
Eric- Rx  42:41
Casey- Rx  47:47
Holley- (1/2)  26:42*
Kayla- (1/2)  28:30*
Jeremy- Rx  46:46
Candice- 41:05*
Caroline- (1/2)  30:02*
Tommy- (1/2)  23:15*
Matt- Rx  46:27
T- Rx  40:13

Great workout everyone! This was a real gut check, even for the PT people. Good job hanging on tightly through to the end. The finish times above reflect the 12:00 minutes of rest.

This workout is a great example of the need to scale appropriately. Our goal is to maintain as much intensity as possible. That gets pretty difficult with long workouts like this one. Scaling doesn't make anything any easier- it simply allows you to maintain intensity, hitting that target. Otherwise, you're standing around resting instead of getting done.

Check out this article on scaling and be sure to click on the blue text links for further information:

http://breakingmuscle.com/crossfit/how-to-scale-crossfit-wods-for-measurable-improvements

It was great to see Taj back, and welcome to CFSF John, and Carson.

Thanks for another great day at CFSF. Thanks for your monster efforts and fuel. Thanks for running the rodeo at lunch Eric. Nice warm up.

Quitters never win, winners never quit.
CFSF