150520

We've gone from all pulling, to all pushing. Although toward the end it seemed like all running with a few Push-ups thrown in for good measure, and the last two runs were pretty interesting. This was actually a good warm-up for Sunday's annual Memorial Day Murph.

'Capoot'
100 Push-ups (*ball)
800 meter run
75 Push-ups
1200 meter run
50 Push-ups
1600 meter run
25 Push-ups
2000 meter run

Todd McK- Rx  60:05
Paige- 64:02*
Eric- Rx  53:00
Teresa- 1/2  35:12
Holley- 1/2  32:58*
Stephen- Rx  61:32
Sharon- 1/2  40:41*
Caroline 1/2 PU  43:52
Caitlin- 1/2  21:35
Tommy- 1/2  28:32
T- Rx  54:45
John- Rx  44:13
Wesley- Rx  33:10

Good job just showing up for what we knew would be a tough workout. We owe our fallen Heroes a debt of gratitude that we repay through sweat, and discomfort as we struggle through these workouts. Only CrossFit recognizes these Heroes this way- one of many aspects of CrossFit that I love and what separates us from anyone else.

This was a real gut check, at any scale. If you got the entire workout, HOOYAH! and great job. In German, the word 'kaput' means ruined, or demolished. Although the pronunciation is different than 'Capoot', it's an interesting parallel to how we felt at the finish. Crushed. Loved it.

This workout is named in honor of  Officer James L. Capoot, of the Vallejo Police Department, who was killed in the line of duty November 17, 2011.

Thursday is an OS rest day. Use your extra time wisely and do something that feels good and helps you recover. Stretch, roll, smash, floss, or feather. ICE anything sore. Ask for a massage. Take a nap and dream nice dreams of smashing wods at CFSF. Remember that rest is part of the program and integral for muscle growth, and recovery.

Thanks for another great day at CFSF.

Infidels!
CFSF