150721

Can you feel the excitement? When the WOD pops up three hours late that can mean only one thing... The GAMES are getting close. Things got started with a fun repeat from 2012 that a few of us got then, and now. CrossFit WORKS! Thanks CFHQ.

Master's Event 3

'SQT'

3 rounds:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint

(50 meters down and back twice)

                                       120626

Tammy- Rx  6:29               8:31

Anna- 35  6:01

Hunter- 65  5:35

Casey- Rx  5:03                5:17

Teresa- Rx  6:12               7:30

Sharon- 45  10:20

Todd- Rx  5:27                 5:44

Juan- 85  5:38

Tommy- Rx  8:57

Caitlin- Rx  7:11

Candice- Rx  6:45

Chris- 65  8:09 (PP)

Caroline- 40  8:47

John McC- 75  8:48 (PP)
John- Rx  4:33
Wesley- Rx  4:34
Jeremy- Rx  5:45
T- Rx  5:48

Great workout everyone! Super fast finishes John, Wesley, Casey, and Anna. Some impressive time drops from last run from everyone involved as well- OUTSTANDING! Awesome job Tammy! 2:00 minutes in the CF world is a looong time.

Ground to overhead implies anything goes. There were mostly Jerks, or Presses, with a few Snatches, and some combos of both. As long as it finished in a good ACTIVE overhead position, it counted. Good job CFSF puppies! You are getting locked on and more importantly getting used to the tempo and intensity you will be working at.

Uncle Rhabdo is real. He is related to Pukey the Clown, only much, much meaner. Take the time to read these articles. This is serious stuff.

http://library.crossfit.com/free/pdf/CFJ_Wright_Rhabdo.pdf

https://relentlesslygettingshitdone.wordpress.com/2015/01/23/rhabdo-is-real-an-experienced-crossfitters-perspective/

http://www.crossfitsantacruz.com/crossfit_santa_cruz/my-rhabdomyolysis-story.html

You do not want this to happen.

Thanks Sharon, and Teresa, and THANKS for another great day of training and conditioning at CFSF.

'You have to learn the rules of the game. And then you have to play better than anyone else."
-Albert Einstein

CFSF