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Elizabeth could be Fran's younger sister, a little better looking with a slightly better disposition. But make no mistake, these ladies are from the same family and they will both kick your ass. We'll come back each time, smiling. Thanks CFHQ!

'Elizabeth'

21-15-9 reps of:
135 pound Clean
Ring dips

Todd- 115  5:57  95  4:39*
Candice- 75  8:40
Casey- 115  9:20
Joan- 45  10:03
Eric- 115  6:31
Hunter- 95  7:58
Stephen- 95  9:11
Caitlin- 55  5:35
Holley- 45  6:54
Tommy- 95  8:40
Teresa- 75  9:09
T- 115  6:29
John- Rx  6:12
Wesley- 115  6:06
Jeremy- 95  8:06

Great workout everyone! This was another short, sweet, super potent punch in the nose kinda workout that left us flat on our backs for a good minute or two. Total bliss.

We have never split hairs on this one, leaving it up to choice- but what we did today is actually called 'Power Elizabeth', and aside from load, 'Elizabeth' at prescription would be a Clean, including the squat, not a Power clean. A Clean is a much more athletic movement, almost doubling the distance the bar has to travel, changing energy requirements profoundly. Can the two be compared fairly?

Another comparison: Todd worked out at lunch using 115 pounds finishing in just under 6:00 minutes. He came back and worked out at night using 95 pounds finishing in 4:39. Which workout did Todd benefit most from? Right. He benefited from both, but the intensity was higher using the lighter load- and he got the Power cleans *unbroken* which is always a standing objective, in a faster time frame meaning his power output was greater. So the night workout wins this comparison.

Sometimes less is more. Another part of CrossFit that skeptics will never understand.

Todd is a beast in mutant mode. It was suggested that he take a 10:00 minute break, load 135 on the bar and get a third workout in on one day for a most accurate comparison. He thought seriously about the idea... until someone talked him out of it. Interesting experiment.

Thanks for another great day at CFSF. Thanks for your hard work, fuel, and motivation. You are all awesome!

"Survival can be summed up in three words- never give up. That's the heart of it really. Just keep trying."
-Bear Grylls

Keep Saturday morning September 19th open. We will be doing a special workout. Lift up Luke.

www.liftupautism.com

CFSF