“FRAN”
For Time:
21 – 15 – 9
Thrusters (95/65) (65/45) (45/35)
Pull-Ups (with Bands) (Ring Rows)
August “COOL” Board
***Make some goals for yourself for August
– Klay – 1st Muscle Up!!
– Kady – 1st Strict Handstand Push Up
– Annette – Filthy Fifty AS RX’D
– Tyler – 52 Double Unders
– Monique – 1st Rope Climb!
– Leann – Diane as Rx’d
– Kady – 30 Muscle Ups For Time
– Michelle – 170# Overhead Squat
– Jaime – 190# Front Squat
– Janet – 105 Pull Ups Rx’d
– Lauren – Grace in 3:38
– Lindsay – Muscle Ups Again
– Leann – 53# KB in WOD
– Jaime – 195# Split Jerk
– Bobby – 300# Split Jerk
– Justin P. – 235# Power Clean (like butta)
+
Nice work on everyones Fran this morning!!
Taylor and I did:
4 RFT
300 meter row
15 Deadlifts 135#
30 walking lunges
13:13
Great presentation Billy and Lance! Thanks for doing that, it was nice to learn more about CrossFit.
4RFT: 16minutes
holy quads batman.
And, great job Lance and Billy!
Kady…..that name sounds familiar but I don’t know any cartoon purple hearts with arms and legs that come to the gym 🙂
http://www.crossfit515.com/wp-content/uploads/2010/08/Gravatar-instructions.pdf
Fran, as rx’d: 4:15. Damn, the round of 15 is such a mind game for me. Can’t find my rhythm. Awesome watching everyone.
And kudos to Lance and Billy on presentation. I dig it. (Force x Distance)/Time. I am back in physics.
Fran as rx’d: 9:17. Grr… about the same as last time, 14 seconds slower.
On the bright side, really enjoyed getting to see others crush it! PRs all over the place this morning 🙂
Between that and the CF presentation, I’m feeling pumped to rest (! 🙂 ) and be ready to come get the most out of my workouts next week. I know CF works, now I know a little bit more about why. Love the geeky-stuff … thanks for sharing Billy & Lance.
wish i could have been at the priso after class today…heard it want great… the garage sale went right on point…great job by everyone this morning… i liked the big crowd today… did fran RX’s 3:09…(PR) by 1:10…stoked!
Amazing job on Fran, Nate! Fun to watch!
BOOMSAUCE
Fran – 4:01
Awesome presentation, Billy and Lance! Good discussion. Looking forward to more in the future.
Fran as Rx’d – 2:08 (HUUUGE PR – 8 sec)
Terrifying, absolutely terrifying
Thanks for the presentation Lance and Professor Coder, as well as everyone that stuck around! I get excited talking about and discussing that stuff, obviously 🙂
Billy and Lance:
Good job this morning. It really helped me gain a better understanding of why this works, and some things I need to do to get better.
Thank you.
“Fran” 4:30 (21 sec PR) the fun going head to head w/ Mindy, way to go sis 🙂 Great job on the presentation Lance & Billy, good stuff!
Any chance we got video of the presentation?