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"Do more, be more" is a phrase that CFSF has taken to heart and put into practice. The 'Warm-up WOD' is just one example. Since the WOD called for 100 Wall ball shots with 30 pound medicine ball that we don't have the 'DMBM' card was pulled. We stuck to the 100 reps, and made up the difference with a fun little warm-up.

WUWO
4 rounds:
250 meter row
10 Overhead squats
10 Push-press

Todd McK- 45  9:20
Paige- 25  12:20
Eric- 75  9:23
Casey- 75  11:08
Tammy- 45  7:56
Tommy- 65  10:45
Matt- 45  10:30
Caroline- 25  11:53
Teresa- 45  10:55
T- 45  10:40

-2:00 minute rest-

100 Wall ball shots, 20/16

Juan- 18:50
Todd McK- 18:25
Paige- 26:32
Eric- 17:56
Casey- 19:44
Matt- 21:04
Teresa- 22:11
T- 21:27

Great workout(s) everyone! We were definitely primed, and good to go for this one. Great idea, and job Eric. Fortune smiled upon us by placing this workout on day three, giving us carte blanch to get creative without repercussion.

A common misconception about warming up is that if you do too much work prior to the WOD performance will suffer. The reality is that we need to be sufficiently warmed up to perform well from a neuro-muscular point of view and when you hold back during the warm up you compromise this.

Some of the best stuff we've ever done has been AFTER we've already done some super tough work.

How do you attack 100 Wall ball shots? One rep at a time, getting as many reps as you can before you have to stop to rest.

Thanks for another great day at CFSF.

"You only live once, but if you do it right, once is enough."
-Mae West

CFSF