150414

We experienced the CrossFit time warp again. 15:00 minutes felt A LOT longer than 15:00 minutes should feel. More bonus points for staying on your feet at the end. However, this was another good one that definitely delivered. Thanks for the workout CFHQ!

15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD sit-ups (*sub^mix)

Joan- 35*  4 + 2
TW- 55  6 + 9
Juan- 75  5 + 17
Caitlin- 45*  6 + 9
Candice- 55*  8
Todd- 95  5 + 12
Tommy- 65*  5 + 6
John- 95^  6 + 5
T- 65*  7 + 18
John- 95^  6 + 5
Wesley- 85  5 + 9
Tammy- 35^  5 + 7

Great workout everyone! This turned into a real gut check around the three minute mark, just when that "getting done" fuel should be kicking in people were slowing down noticeably. With one exception- Candice kept rolling strong right through to the end and racked up an impressive 8 rounds. Here's the kicker- she went UNBROKEN! Nice job Candice. That's good fuel.

Good job on the GHD sit-ups. Most have a love/hate relationship with the GHD, using it during the warm up but not in the workout. Some people complain about the "ice cream headache" they get after using the GHD. If that's the case, exposure over time might help. Do a few GHD sit-ups every few days to become better acclimated to the stress our brain must endure as we fly up and down.

We talked about a few cues for the Push press as well. Good job hitting those targets. Missing basic cues means you are working way too hard. Harder than you would were you moving as efficiently as possible. Muted hips on the Push press means your shoulders are already smoked for the OHS. Not good.

Wednesday is a rest day. Use your extra time wisely and do something that helps you recover. Our PC has been pounded over the last training cycle; give it a little love. Roll, floss, feather, or just stretch. Your body deserves it. Time spent getting some love away from CFSF is just as valuable as time spent getting some love inside CFSF. It's your business. Take good care of it.

Here's a good article on rest and sleep with links to more information on the subject:

http://www.webmd.com/fitness-exercise/sleep-athletic-performance

Here's just one more:

http://news.yahoo.com/body-too-little-sleep-over-time-103555602.html

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

Expect more of yourself.
CFSF