071213 THURSDAY

fran2.JPG

Rick Doing Fran Showing His True Diablo

THE GIRLS OF THE DAY

“FRAN”

21-15-9

Thrusters

Pull-Ups

Any Variation Of “Fran” Is Acceptable

“NICOLE”

As Many Rounds As Possible In 20 Minutes

400 Meter Run

Max Number of Pull-Ups

Record Rounds and Pull-Up Reps

Post Times Weights Reps And Rounds To Comments

+++++++++++++++++++++++++++++++

Article: The Thruster.

Recent Posts
Showing 0 comments
  • jorgy

    rick did heavy fran last night

    15-12-9
    135#thrusters
    35#weighted pull ups
    with a time of 11:03

    Moises came in this morning after last night doing christine and having the night shift and did his first fran as rx with a time of 10:12. good job man.

  • CraigH

    Didn’t want to. Procrastinated. Stavros went first, which motivated me.

    Fran 3:48 PR & DCF record.

    Wiped out.

  • CraigH

    Didn’t want to. Procrastinated. Stavros went first, which motivated me.

    Fran 3:48 PR & DCF record.

    Wiped out.

  • Stavros

    Along the same lines, I SHOULD have procrastinated. Fran owned me tonight, as well as bloodied both my palms. Looks like I might have to hold of on the Murph, unless this New Skin stuff works as good as it says it does. My time sucked, over 6 minutes, I was out of the game when the gushing started. We will meet again Fran, yes we will.

    On a sidenote, this is why I love Crossfit. You think you are nailing workouts, then all the sudden you get taken advantage of by one of the benchmarks. It’s always good to eat a little humble pie.

  • Luca Z.

    Stout work Craig

  • jorgy

    Fran with Dan- 75# with a time of 6:35, good job on thrusters, we’ll keep working on pull-ups and we’ll have you doing rx in no time.
    i unfortunately did CFT today. an eye opener to my disgraceful DL and Back Squat.
    Press-145
    DL- 365
    Back Squat- 295
    total-805, didn’t even sniff the competition.

  • Rick

    I take credit for your time craig.. without me there yelling at you not to stop you couldnt have done it…
    just kidding bro, stout work

  • CraigH

    The shouting is a major, major help for me no doubt.

    To follow Stavros’ comment: I love CrossFit for the mental challenge. There is no room for complacency and boredom.

    I had butterflies in my stomach before Fran! Its just a 21-15-9 wod, with no more than 95lbs on the bar but it intimidates me like a mofo.

    The mental conversations I have mid- wod are part of the training.

    As I’ve said, in a 5k or 10k race, no one will beat me the last 1k – because I’m thinking “Fran, Fran, Fran, Fran, Fran!”

  • CraigH

    Did anyone else see Brian’s Linda time??!! 26+ minutes at 195lbs! That record is going to stick a long time.

  • Luca Z.

    I can say ” I was there…” for Brian’s Linda, he is going to be sorely missed