150422

Isometric holds are no joke. Some can be incredibly difficult, the 'Chin over the bar' is a great example. Planks are manageable for relatively short periods of time, but soon, also become hard to hold. We've practiced 'Hollow' positioning, and we've talked in depth about stability and the contribution it makes to overall performance. These two exercises are great examples of both. Super cool workout. Thanks CFHQ!

5 rounds:
75 pound Snatch, 10 reps (*power)
:30 Chin above the bar (^dead hang)
75 pound Snatch, 10 reps
:60 Plank

Eric- Rx  28:27
Juan- 45  27:30
Todd McK- 45  33:37
Paige- 15  32:17
Joan- (3) 35^  21:35
Teresa- 45  31:50
Todd O- Rx  32:40
Matt- 65*  31:31
Jeremy- 65*  33:00
Sharon- 35*^  28:42
Candice- 35  24:50
Holley- 35*^  26:20
Tripp- (3) 35*^  14:00
Casey- Rx  24:40

Great workout everybody. Nice Snatching! This workout turned into the 'Snatch channel',  all Snatches all the time, no commercial breaks. This was, by all accounts, a very deceivingly difficult workout that left us not only physically spent, but gasping for air. A few people said they felt like they couldn't catch their breath, lying there squirming around in a puddle of sweat after finishing.

Good job holding on tightly through to the end. At any scale, this was a good one. As we are exposed to new exercises, we incorporate them into some of our warm-ups: 5 Sott's presses every 5 Overhead squats, a Bar muscle-up every 5th Pull-up, Pigs on skates, various hangs and holds to which 'Chin over bar' will be added. Our repertoire is constantly growing, and evolving- another very cool part of CrossFit that further separates us from any other programs around.

Thursday is an OS rest day. Rest is a far under rated thing, and it's part of the program. Use your extra time wisely and do something that helps you recover and feel better. Anything from some nice long stretching, to mobility, to massage. ICE anything sore. Take a nap and dream nice dreams of smashing wods at CFSF.

Your body will thank you for the extra time you give it in the form of higher levels of performance, and comfort. That's a big payoff for a small investment of time, and your worth it.

Thanks for another great day at CFSF. Thanks for your monster efforts. Big thanks again to Sharon!

http://redefiningstrength.com/alleviate-wrist-and-elbow-pain-at-your-desk-with-these-10-tips/

Let your light shine.
CFSF