"Fran, Fran, Super Fran"
Working in teams of two, AMRAP in 20 minutes of 21-15-9 reps of:
Thrusters 45#/33#
Pull Ups
Post rounds to comments.
Coaching Tips: Scale load and movements to match your current fitness level. For this workout, you and your partner can alternate any of the workload as you see fit. Only one person can be working at a time. After the set of 9's have been completed, that will be considered one round. Then, you start back at the 21 rep scheme and so on. The light weight of the bar should keep the intensity of the pace rather high and allow for 4 or more rounds.
5:30am
Charlotte/Deborah 5 Rds.
Phil/Julia 4 Rds.
Rose/Jack 3 Rds.
8:00am
Francisco/John 4
Tony P./Paul 5 Rx
9:00am
Chad/Rebecca 5 Rx
Jennifer/Valerie 5
Karen/Berenice 3
John/Newman 4
Tina/Chrissy 4 Rx
Lisa/Tiffany 6 Rx
David M./Jeff 5 Rx
Michelle St./Monica 4Rx
10:00am
Dano/Luke/Frank 4 Rx
Kim/Amelia 4 Rx
Paul –
Unfortunately I’m going to have to call you out. You talk about creating a community at CFEC but then you create workouts which leave me too exhausted to stand, let alone hang out and chat. Lucky for you I have a solution. I suggest the addition of some Level III classes which are geared towards people willing to take on the task of strengthening the CFEC community.
I’ve already created an initial workout for you.
Done in teams of two or more:
800m Stroll south on Lake Murray
Full body muscle flex, hold for 60 seconds while ordering from barista at Starbucks
1 squat (Coaching tip: ensure full depth of squat by sitting in chair on Starbucks’ patio).
800m Stroll north on Lake Murray
12pm
Josh/Kevin 6 RX
Jason/Ed A. 7 RX
Yvette/Brandon 4 RX
Phil, you could’ve just hopped on Hoolia’s back during today’s wod. She had enough energy to tote you along while rocking the thrusters & PUs.
Also, remember to back off on the pre-work out coco. That only gets you through the warm up then HUUUGE crash. Try those Popeye spinach pills I gave you but leave your corn cob pipe in the cubbies.
CrossFit can make you levitate, like David Blaine or Criss Angel. Go Yvette.
YOFMF Phil. You can complain all you want, but when push came to shove you kicked butt this morning. Way to go boy.
So, on the newest journal page there’s a video of Annie Mist Thorisdottir doing a muscle up with some bald headed Asian dude behind her….. how many Newman’s are there? Oh wait, it is Newman, that’s his secret to such low times, there’s more than one of them, they’re speading…
5pm
Pete/Hayden 6
Christine/Miry 3
Brad RX/David 4
Michelle RX/Greg 4
Pam/Kristi 5
Bill that is funny dude. That was at mine and Chad’s level 1 cert. That video was taken at the end of the last day and I was helping a guy with his muscle up. I didn’t know they were video taping Annie. Heck, I would’ve stood right behind her with my CFEC shirt to get some pub.
Phil, I was afraid to slow down, because I didn’t want you to yell at me.
Appreciate it for this wonderful post, I am glad I observed this internet site on yahoo.
I have not checked in here for a while because I thought it was getting boring, but the last several posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂