Here's a classic Crossfit workout, by request:
"Fran"
21-15-9
Thrusters (65#W; 95#M)
Pullups
88 pushups, to boot. We don't mess around.
If you can do the rx'd thruster weight no problem, don't add more weight. Work on getting your time down. Save the extra weight for Heavy Fran.
You probably don't recognize him because he has a shirt on, but this is Jason Alexander!
12 comments:
Hey Kool-Aid drinkers!
I found a fab article about CrossFit on T-nation. It's really very well written. Check it out HERE
Ladies, take notice of the section titled "The Truth About CrossFit Women". Hell yeah!
It'll be my first time doing Fran today. Bring it on, Fran...
Saw some really impressive Fran work today!
Jeremy 7:31RX
Lizen 12:20 55#
Jason 7:17RX
Lisa 13:04 45#
Diana 8:15
Ben 11:05RX
Matt 12:15RX
Andy 6:55
Shoshanna 7:26 45#
Kim 5:05RX
Robin 7:48RX
Victoria 8:36 45#
Mustafa 11:33RX
Ray 10:02 RX
88 done and 2 glasses of Kool-Aid..
Look at those Fran times, you guys!!!!!!!!!!!!!!!!!!!!
Awesome!!!!!!!!!!!!
Jenn
Word verification = Kim is the (wo)MAN! :)
88 done...kim is without a doubt the tuffest meanest woMAN!! with man hands. and DR JENN you are still our fearless cult leader. all hail DR.JENN!!!
word verification= advownin?
88 done
Pushups done. Word verification: Shining. Good lord that's ominous. If anyone gets "redrum," look out.
Kim does not have man hands!!!! Didn't you see that Seinfeld episode? Those were man hands. You must have meant that lovely-handed Kim manhandles the WODs. I had an excuse for my slow Fran today, but excuses are like ... sphincters: we's alls gots em.
Victoria came up with a great Mud Run training gig today: run up and down "the" Signal Hill four times! The four of us did it! ... two times (realizing very quickly that four times was ambitious). Then Robin did a total McGuyver exercise with this tall cylinder statue, which we all watched in awe. Watched, mind you.
88 in. TRIVIA: the Jonestown people actually used Flavor- Aid in their concoction, but Kool Aid took the historical hit for it. The Flavor- Aid people, understandably, felt no need to correct the popular misperception.
Great class today guys. The fran times are looking good.
The mods are as follows:
Ap=assisted pull ups Jp=jumping pullups
Lisa 7:54 35x jp
Kevin 7:00 rxd
Chris 7:00 rxd
Dee 7:56 45x ap
Luis 5:28 75x
Deeanna 10:14 ap
Danny 11:04 75x ap
Lily 11:27 45x ap
Peter 5:32 rxd
See you guys tommorow.
Thanks for the support, Moose!
I was gonna throw out a rebuttal toward that man-hands comment, Jason.
They may get ripped up, but they certainly can look well-manicured when my palms are face down :)
Word verification: diconab
I'm not gonna comment...
i meant that in a good way,like moose said how manhandle these wods.i seen your hands they are lovely :) please dont hurt with your manhands (just kidding).
88 done!
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