Are you guys ready?
Let's roll.
- Todd Beamer
- Todd Beamer
September, 11, 2001
Tomorrow is Patriot Day... ###
Today was "Fran" or "Ashley"...
Cara and Kevin left a little on the pull-up bar...
We Split the group up, half did:
"Fran"
21-15-9
Barbell thrusters – Pullups
Pro:
95lb (Men) - 65lb (Women)
Pack:
70lb - 45lb
Porch:
55lb - 35lb
If the 21 reps on the chins are to much scale to:
5 rounds of 9 reps each
The other half did:
"Ashley"
American style kettlebell swings and Dumbbell Push Press
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50
Prescribed weight:
Pro:
Men: 55lb Kettlebell, 30lb Dumbbell
Women: 35lb Kettlebell, 20lb Dumbbell
Pack:
Men: 45lb Kettlebell, 25lb Dumbbell
Women: 35lb Kettlebell, 15lb Dumbbell
Porch:
Scale weight as needed and hit:
40-10
30-20
20-20
10-40
Cara and Kevin left a little on the pull-up bar...We Split the group up, half did:
"Fran"
21-15-9
Barbell thrusters – Pullups
Pro:
95lb (Men) - 65lb (Women)
Pack:
70lb - 45lb
Porch:
55lb - 35lb
If the 21 reps on the chins are to much scale to:
5 rounds of 9 reps each
The other half did:
"Ashley"
American style kettlebell swings and Dumbbell Push Press
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50
Prescribed weight:
Pro:
Men: 55lb Kettlebell, 30lb Dumbbell
Women: 35lb Kettlebell, 20lb Dumbbell
Pack:
Men: 45lb Kettlebell, 25lb Dumbbell
Women: 35lb Kettlebell, 15lb Dumbbell
Porch:
Scale weight as needed and hit:
40-10
30-20
20-20
10-40
.
Caleb Mann in action...
3,2,1, GO!
7 comments:
Eugene Hit a New CrossFit Challenge Record on Fran:
5:24!
"Fran"
Pro:
Eugene 5:24
Chriss 7:14
Ray 7:24
Adrienne 9:06
Joe 9:24
Pack:
Rob 7:41
Kevin 8:54
Porch:
Vivek 11:32
Leslie (5r x 9r) 8:41
Kara (5r x 9r) 12:40 (blue band)
"Ashley"
Pack:
Melanie 14:12
Elise 17:44
Porch:
Noelle 16:00
Julie 18:45
Modified (2nd workout)
Candice
5 PP - 10 KB - 15 Sit
8 rounds in 15 minutes
Hey - my name is spelled "Cara" with a "C"! :)
I'd love to hit Fran again in another 6 months - see if I can shave a few minutes off of my time. Ashley, here I come!
Cara, Thats funny, I always spell it with a c but it was written K in the notebook...
6 months till another Fran...oh you'll see her sooner than that...
It may be months before I'm allowed to see Fran again. I just looked in the mirror and noticed a bruise on my collarbone, which doesn't look like a bruise.. if you know what I mean.
My mom has grounded me and sent me to my room with no dinner.
Thanks Jerry.
Nice...
Fran made it past 1st base...
;p
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