"Beef is Good!" CF Coach Mark Rippetoe at
The Surf Restaurant, Fernandina Beach
Warm Up:
10 Push Ups
20 KB Swings (Light)
(4 Rounds)
WOD: "Fran"
Thrusters
Pull-Ups
- Men - 95lbs - 75lbs - 55lbs
- Women - 75lbs - 55lbs - 35lbs
- Three rounds of: 21-15-9
Shoulder Press 5-5-5
9 comments:
Fran is a pretty cool chick, I guess.....
7:24 65# blue band, hopefully next time they will all be kipping PU's.
Whew - it's been awhile for Fran for me.
9:00 45# 1/2 jumping pullups, 1/2 kipping.
It's always a challenge to workout in the morning. But it is good to change things up a bit.
10:57 pr vs 13:05 2/25/09 Doug bring on Grace, I want a shot at a white shirt. Martinque congrats on getting pullups today, as for Fran not cool but breath taking.
Fran is one cold-hearted b%$#@! Still find myself strangely attracted to her...
9:28/75#/green band
Thanks for a great class Doug. Fran is hard even when you modify it.
95# hang clean and jerk
8:33
Great workout today!
9:13 75# and green band
I need to work on my pullups!
7:51 - 45lbs...Good Workout but I should of went up on my weight!! But I think I was scared!! still doing the jumping pullups...I wish I could do the bands.
6 minutes and some change. The heaviest 35 lbs i've seen. Dreading my transition from black band to green band but it's time. That means you too chelle.
Fran- 7/27/09
Owen 12:10 (95#) rx
Jay 7:57 (75#)
Joe 10:57 (95#) no band
Martinque 7:24 (65#) green band
Mike 9:23 (75#) green band
Ryan 9:55 rx
Tina 9:53 (65#) green band
Andre 9:15 (75#) green band
Heyward 10:05 (75#) green band
Katy 6:55 (55#)
Amy 9:00 (45#)
Steve 8:40 (65#)
Steph 6:03 (20#) green band
Hank 8:21 rx
Dorand 7:07 (30#) db
Ginger 7:00 (35#) green band
Christina 6:30 (25#)
Leanne 6:39 (35#)
Tim 11:12 (75#)
Brook 6:00 (35#) jumps
Holley 9:08 (45#)
Pam M 7:51 (45#)
Chelle 5:06 (35#)
Chad 8:33 (95#) clean & jerk
Bary 8:38 (75#)
Carol 8:28 (55#)
Alyson 6:12 (55#) green band
from Wonder Women
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