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Another workout that required a lot of scaling, no worries, we scaled. And it was a good scale.

15' L-sit rope climb, 4 ascents
15' Legless rope climb, 8 ascents
15' Rope climb, 12 ascents

-OR-

20 Chest to bar pull-ups
40 Pull-ups
15' Rope climb, 12 ascents (*3:1 sub)

Juan- 18:00
Todd McK- 19:25
Paige- 19:00
Eric- 17:10
Tommy- 16:38*
Caitlin- 16:43*
T- 10:31

Great workout everyone, and really good scale Eric. This was a good one. There were a few L-sit rope climbs, and there were some extra Pull-ups, and everyone had an opportunity to learn, and practice the brake. Just remember Rule #1 when climbing; save enough energy to get back down.

Rope climbing is more functional than Pull-ups. The strength demands and inability to kip make climbing difficult for most. Throw height in there an it's very intimidating. The ropes are down for a reason. Practice. Get some rope time. Learn the different braking methods. You'll get stronger, and your confidence will grow.

Good job Kayla, and Taj. You both hit all the targets we set regarding Rope climbing 101. Great job Juan, and Paige. Solid rope time today. Thank you all for your hard work. Be pleased, not satisfied, and continue to practice.

Check out this article on climbing. It's dated, but the information hasn't changed. Wouldn't you love to have some of this stuff at CFSF as well? We'd have a blast.

http://www.crossfit.com/cf-journal/Gymnastics_tumbling/Chapter_9_189-204.pdf

Tuesday is a rest day, not an off day. Use your extra time wisely and do something that helps you recover. Open gym 5:15-6:15 for skills, a missed wod, or mobility. Even if you don't make it to CFSF take some time and stretch that tight PC, your calves, chest, and shoulders. Roll, smash, mash, and massage. Get rid of any gnarly, pinned up, sticky-tacky tissues. You'll be glad you took the time when you're done.

Thanks for another great day at CFSF.

Life is good. CrossFit makes it better.
CFSF