"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Firefighter Fran (CrossFit Norcal) ...[wmv][mov]
(video courtesy of www.crossfit.com)
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July 24, 2008
July 23, 2008
Shea showing off some CrossFit while on vacation!
Rest Day or Skill Work
July 22, 2008
July 21, 2008
Row 2k
From the CrossFit FAQ page:
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
This video from www.crossfit.com shows a good example of sdhp's done with intensity.
SDHP-Ring Dip WOD, Freddy C. vs OPT...[wmv][mov]
post times to comments
July 20, 2008
Filthy 50's
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
July 19, 2008
Ashley's 100# pull-up PR
Rest Day or Skill Work
July 18, 2008
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to April 22, 2008
July 17, 2008
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
July 16, 2008
Mary PR's on Deadlift!!
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Four months ago Mary started CrossFit Jackson unable to get into a deadlift position. Under the coaching of Ashley and Nick and due to her determination and willingness to work hard, yesterday Mary PR'd with 135# on the deadlift.
Outstanding Job!!
