"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
Fran is a pretty cool chick, I guess.....
ReplyDelete7:24 65# blue band, hopefully next time they will all be kipping PU's.
Whew - it's been awhile for Fran for me.
ReplyDelete9:00 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.
ReplyDeleteFran is one cold-hearted b%$#@! Still find myself strangely attracted to her...
ReplyDelete9:28/75#/green band
Thanks for a great class Doug. Fran is hard even when you modify it.
ReplyDelete95# hang clean and jerk
8:33
Great workout today!
ReplyDelete9:13 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.
ReplyDelete6 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.
ReplyDeleteFran- 7/27/09
ReplyDeleteOwen 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