21- 15- 9
Burpees
DB Thrusters 35#/25#
Pull Ups
Then.
400m Run
Rest 3 minutes.
3 times.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The workout is just like the benchmark workout "Fran", but with the burpees added to induce fatigue before a thruster has been attempted. This is a great conditioning workout. Do as much work as possible, in as short a time frame as possible. The 1/4 mile repeats are the chaser. With fatigue already built up in your body, try to maintain a good pace, foot turn over and form during all three repeats.
Here's a little look into the competition this weekend. CFEC represented well against some of the more established gyms. There is also a video on the main site displaying the first day of the Master's competition. Very inspiring!
CrossFit Southwest Regional Qualifiers from Julia Cruz Fallica on Vimeo.
5:15am
Ed 10:23 Rx/4:28 Rx
Jonz 15:25/5:53 Rx
Damon 18:21 /4:07 Rx
Jeff D. 15:00 Rx/4:58 Rx
Justin 13:56 Rx/4:58 Rx
Scott 16:36 Rx(55# CTB)/5:12 Rx
Emily 13:54 Rx/4:44 Rx
Mary Ellen 16:47/6:37 Rx
Newman 11:05 Rx(50# CTB)/3:53 Rx
Paul 12:06 Rx(45# CTB)/4:22 Rx
Julia! I loved that video until the very end where my name was missing… it’s okay, I get called Emily a lot so I’ll just share with her. 🙂
LOVED THE VIDEO!! Almost made me cry haha. I love our gym! Such a great weekend! Amelia-maybe we can switch our names and make it Emelia or something :)Then everyone will remember haha!
haha! Emelia…
8:00am
Robert 11:21 Rx/4:34 Rx
Tony A. 12:07 Rx(45# CTB)/4:39 Rx
Walt 13:22 Rx/5:57 Rx
Spears 13:41 Rx/6:35 Rx
9:00am
Teshina 10:12/5:01 Rx
Chad 11:30 Rx/-
Rebecca 11:58 Rx/4:48 Rx
Laurie 17:03 Rx/6:15 Rx
Liza 17:04/7:39 Rx
10:00am
Rick 14:48 Rx/5:33 Rx
Tina 12:32 Rx/5:01 Rx
Lisa 12:11 Rx/5:38
Sabrina 13:29/5:39 Rx
Anniken 11:24 Rx/4:31 Rx
Matt 11:25 Rx(50# CTB)/4:13 Rx
Dano 12:09 Rx/4:40 Rx
Briley 10:20 Rx/5:01 Rx
David L. 13:40 Rx/5:51 Rx
Sara L. 11:36/5:58 Rx
Brandon 13:32/4:35 Rx
Amelia is missing because Briley is on there twice… Amelia, you are the 2nd Briley, not such a bad thing to be:-) Never the less, Awesome video Julia!
12pm
Mike M. 12:58Rx/4:18Rx
Karen 16:23/6:27Rx
Jonathan 17:28Rx/5:13Rx
Vince 15:40/5:54Rx
Deanna 16:19/6:17Rx
Sweet! If I’m the second Briley that means I can do muscle ups! Emily, like a good teammate you got my back! Thanks girl! 🙂
That’s enough Comadres!
I am so sorry Amelia!!! The video is fixed now. As if we weren’t sure of it before, here’s more proof of what a sweetheart Amelia is… she didn’t even send me a text message saying “Hey Biotch, where’s my name in the video?!!??!!”
She sent me a text saying if Julia “don’t fiss it, I cut ‘er”.
5pm
Kelly 11:51(mod)/5:43Rx
Steve A. 16:53Rx/7:25Rx
Dano J. 12:41/5:09Rx
Bill 14:11/6:18Rx
Sara 23:18Rx/6:12Rx
Holly 11:58Rx/4:52Rx
JoJo 10:51Rx(50#,CTB)/–
Miry 23:00/7:38Rx
Jeri 15:58/8:12Rx
Diana 8:40Rx/5:07Rx
Greg 18:38Rx/4:54Rx
Christine 18:55(mod)/6:22
Chris A. 16:06Rx/5:37Rx
You actually make it seem really easy together with your presentation but I in finding this matter to be really one thing which I believe I’d by no means understand. It sort of feels too complicated and extremely huge for me. I am having a look ahead for your subsequent put up, I will try to get the cling of it!