120728

This was another super fun workout that took a toll on the power people. Short, and sweet, this session packed a heavy punch.

Four rounds:
30 jump and touch; 12" above hand reach
185 pound Deadlift, 20 reps
10 Handstand push-ups/*HS prog.

Lynde- 135*  12:10
Shar- (3) 105  16:12
Nicole- (3) 75/DL 35/P  16:56
Todd- Rx  11:02
Corey- Rx  8:53
Bradley- 95  12:40
Kathryn- 125*  15:55
Dave- (3) 135/DL 45/P  14:00
Chris- (3) 135  9:32
Casey- Rx  12:03
Nanook- 95/DL 45/P  14:27
T- 165  11:00

Great job Casey, Corey, and Todd- at prescription. Great to see Corey, visiting from Norfolk, and Dave back from shoulder stuff, rolling again. Good job Keith. Be consistent and keep doing your homework.

http://www.mobilitywod.blogspot.com/

Find a fix for those tight calves and plantar fascia.

Thanks for another great day at CFSF.

1991 World Pro gymnastics Andreas Aguilar rings

Cliff sleeping like a baby after working his @$$ off. Good job Cliff!

120726

This was another fun couplet. Thanks CFHQ! Relatively short, unless you subbed out the GHD sit-ups for ab mat sit-ups. Again, the sub was worse than the exercise. We did allow a 1:1 Toes to bar sub that some people took advantage of.

225 pound Back squat, 21 reps
42 GHD sit-ups
225 pound Back squat, 15 reps
30 GHD sit-ups
225 pound Back squat, 9 reps
18 GHD sit-ups
              
                                 BS     Core
Alice Anne- 13:08     65      mix
Nanook- 12:24         55     GHD
Casey- 14:23           185     mix
Candice- 16:32          X      AbMat
Eric- 13:42               185     mix
Scott- 16:04             155     mix
Lynde- 11:45           115     mix
Tammy- 11:59           75     mix
Holley- 18:50            45     AbMat
Richard- 14:19         155     mix
Josh- 11:30              165     GHD
Jessica- 15:26           35      AbMat
Cliff- Rx  24:08
Shar- 18:46               75    mix
Teresa- 17:49          105    mix
T- 10:08                  135    GHD
Chris- 5:13               X     AbMat
Chantel- 6:41            X     AbMat
Keith- 6:00               X     AbMat
Nicole- 5:56             X     AbMat

Great workout everyone. Great wall work Candice. Good job Cliff. Puppies all did well, and we had a couple of visitor's... Chris, Chantel- drink the kool-aid, do your homework, and come back.

http://www.mobilitywod.blogspot.com/

Friday is a rest day. Do anything that feels good and helps you recover. Standby for Saturday. Thanks for another great day at CFSF. Thanks for the great efforts and fuel.

http://www.cindystable.com/

Paleo day...

http://www.nomnompaleo.com/

Better than yesterday.
CFSF