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Regional Events usually involve classic CrossFit stuff, this repeat was no different. Climbs and Cleans are two things we see quite often. There was no Rope climb sub today, we subbed out Pull-ups instead at ratio of 4 Pull-ups for 1 Rope climb. Next time it'll be 5 Pull-ups, then 6 Pull-ups for each Rope climb. Get it? Gotta learn to climb the ropes. Everyone.

2013 Regional Event 7
4 rounds:
15' Rope climb, 2 ascents (*PU sub/^mix)
100' sprint
225 pound Clean, 4 reps
100' sprint

Juan- 95^  7:59
Paige- 45^  9:51
Todd- 75  5:55
Joan- 35*  11:12
TW- 75  9:30
Candice- 65  8:57
Sharon- 45*  9:50
Caitlin- 55*  5:22
Tommy- 95*  7:50
Tripp- 75*  6:06
Matt- 135  12:33
Todd O- 155  10:58

Great workout everybody. Super fast finishes Caitlin, and Todd. There were a couple of people who got this workout two years ago and nearly cut their time to completion in half. Candice, and Todd both flew thru this compared to last time; but we can't really compare them fairly because in 2013 they both had to sub the Rope climbs. Not any more. A faster time with the added climbs. Good job you two!

Rope climbing is a more functional exercise than Pull-ups. We'll keep the rope down so you can get some extra practice in. You've all learned the different braking styles, wear some long socks or long pants and get on it!  Otherwise, you'll be doing a boat load of Pull-ups anytime there's Rope climbs in the wod

We set a few targets with the Cleans. Great job hitting them. Patience, and timing, a super fast flip, heels, and POSITIONING were key. Thanks for your attention to detail. Olympic lifts for reps consume copious amounts of fuel. Miss these cues and you have a leaky gas tank to start with.

Good job avoiding traffic, and each other during the sprints- which turned out to be where many people caught their breath. Just remember the loop. No head-ons, please.

Big thanks to Sharon.

Thanks for another great day at CFSF. Thanks for your monster efforts. Thanks for choosing CFSF.

Life is good. CrossFit makes it better.
CFSF