150323

Even descending sets can be intimidating when you're starting at 50, and this workout looked tough on the board. Getting a bit puckered. Wait a minute... the theory- The theory states that what looks difficult often isn't. The theory held true again. Pucker factor aside, this was a great workout that definitely delivered. Thanks CFHQ!

70 lb. DB snatch, 50 reps

15' Rope climb, 5 ascents (*sub/^mix)
70 lb. DB snatch, 40 reps
15' Rope climb, 4 ascents

70 lb. DB snatch, 30 reps
15' Rope climb, 3 ascents
70 lb. DB snatch, 20 reps
15' Rope climb, 2 ascents
70 lb. DB snatch, 10 reps
15' Rope climb, 1 ascent

Juan- 30  20:40^

Todd- 40  21:02

Taj- 25  20:46*

Stephen- 30  22:29^

Teresa- 25  18:48*

Tommy- 30  22:12^

Caitlin- 15  13:28*

T- 30  20:05

Great workout everyone. Good job just showing up on a tough day, after BBBv.7 no less, AND finding more Burpees in the warm up. Sadistic? No. 

Dumbbell snatches are an excellent transfer exercise for all Olympic lifts, We set a few targets that everyone hit, helping to ensure efficient movement. Missing any of the cues we've talked about means you're working too hard, and with a total of 150 reps, inefficient movement can waste valuable fuel.

The ropes will be down for a while- USE THEM. Although more people are learning the different braking methods and getting some rope time, everyone needs to be able to rope climb. The sub is worse than the climb itself. If the warm up calls for Pull-ups you can sub out Rope climbs. 1 Rope climb is worth 3 Pull-ups.

Nice work John McC, and Caroline- and thanks for holding out, AND thanks for your hard work.

Thanks for another great day at CFSF. Thanks for choosing CFSF.

3-2-1 Go!
CFSF