CrossFit OKC: TUESDAY 080129

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Monday, January 28, 2008

TUESDAY 080129

"Fran"

21-15-9 reps for time of:

Thruster
Pull-ups

Rx men: 95 lb Thruster
Rx ladies: 65 lb Thruster

Post time to comments. Compare to 071031

Posted at 10:12 PM in crossfit | Permalink

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Comments

Fran, as rx'd 3:15.

Going on very little sleep and tons of hours at the gym. I thought I would do better today, boy was I wrong. Thrusters killed me this morning!

Posted by: Jason B | Tuesday, January 29, 2008 at 08:09 AM

Still...3:15...isn't that a time we'd all like to get? :)

Way to set the pace for the rest of us!

Posted by: christy | Tuesday, January 29, 2008 at 09:31 AM

You're just getting old, that's what happens :)

Posted by: momo | Tuesday, January 29, 2008 at 10:19 AM

3:15..yeah that sucks Jason. I struggled to pull a 4:08!! haha My goal is to get Jolie's time of 3:41 - man, is she something else!

Momo, we are freeeeezing here!!! Ah! They let school out due to -25+ windchill..my poor kids had to have school anyway since we homeschool..they aren't too happy w/ me.
Stay warm!!

Posted by: Angie S. | Tuesday, January 29, 2008 at 03:34 PM

Hey all,

What's up momo? You're one of my more regular commenters (Is that a word?) Just wanted to say hi. Colder than a well diggers behind here. TRAIN HARD!

Posted by: Tim Starmer | Tuesday, January 29, 2008 at 03:57 PM

6:28

Posted by: clayton | Tuesday, January 29, 2008 at 05:04 PM

First time as Rx'd... not sure of my time because Christy and I had a timer malfunction :( I'm sure it was pretty slow. It was great working out with you Christy... very motivational!

Posted by: Kim | Tuesday, January 29, 2008 at 05:08 PM

Fran...this is my third time going head-to-head with her this month. 7:10 last week, as rx'd. It felt better and faster (and harder) today... I would love to have set a new PR, but didn't get a time on it. Argh! Two failed attempts with getting a stopwatch that would actually work. (Sorry, Kim.) It was great working out with you, too, Kim. Let's tackle this girl next week, if you want. I'm ready to go again when you are!

Posted by: christy | Tuesday, January 29, 2008 at 05:53 PM

second fran ever -saw definite improvement,
but there's definite room for more!!

As rx'd: 9.01

Posted by: cole | Tuesday, January 29, 2008 at 07:02 PM

Fran, 2:59 as rx'd
New PR! After i finished it took me 20-30 min to catch my breath. I don't think i have ever hurt that bad after any workout i have ever done.

Posted by: adam | Tuesday, January 29, 2008 at 07:13 PM

Adam, what in the world? 435 deadlift, sub-3:00 Fran in three days - you are a beast!

Posted by: Ray K. | Tuesday, January 29, 2008 at 07:31 PM

Great Job Adam! Congratulations on breaking the 3 min mark.
SP 5x5 125,125,125,125,125 PR

Posted by: casey | Tuesday, January 29, 2008 at 07:33 PM

wow. Fran as rx'd - 7:03. PR.

Posted by: carl | Tuesday, January 29, 2008 at 07:35 PM

fran 14:05 rx'd :( those were probly the ugliest thrusters EVER!! my last time was 7:31 but with 45#

Posted by: tabbie | Tuesday, January 29, 2008 at 08:37 PM

Glad to catch the last half of your "Fran", Adam. Awesome work! Didn't want to show you up so I held back a little.
17:39 Rx'd with very ugly pull ups. They are really starting to tick me off. Guess that means that I really need to work much harder on them. Maybe I can get Jeff to put a bar up at home? Oh wait, maybe he has ;)
Last Fran was 13:24 and Jumping pull-up?

Posted by: momo | Tuesday, January 29, 2008 at 08:38 PM

9:59 with 55 lb. thrusters
I guess that makes me the wimp of the women, but I just didn't think I could do the 65 lbs. As it was, I went up 10 lbs. and dropped about 2 min. from my last Fran 3 months ago, plus I didn't feel nearly so bad afterward. Progress?

Posted by: Laura | Tuesday, January 29, 2008 at 08:55 PM

Great job Adam! Very inspiring.

Posted by: Luke | Tuesday, January 29, 2008 at 09:13 PM

Progress, Laura. Awesome! Shaving time off old times feels great!

And Adam...that's just crazy...and super-human! ;)

Posted by: christy | Tuesday, January 29, 2008 at 09:14 PM

8:33

First Fran. I tried it once before and almost passed out. {Sigh} You have to start somewhere.

Posted by: Ray K. | Tuesday, January 29, 2008 at 10:10 PM

I think that this was my first woman set!!!

"Fran" felt like I had just run the firefighter combat challenge with my arms. I did 75lb. thrusters for a 9:10. I'm detemined next time to do as Rx'd.

Posted by: Kenny | Wednesday, January 30, 2008 at 06:54 AM

Forgot to do congrats to A-bomb! It was awesome to see you complete Fran so quickly :)! Laura, I'm just trying to stay up with your post. Tim had commented on Monday about how far you have come in 8 or so months. CrossFit is addicitive!!!!!!!!!!

Posted by: Kenny | Wednesday, January 30, 2008 at 06:57 AM

9:05 or so with 45 lb. bb (wimpy wimpy wimpy)
Adam and Jason are (hefty hefty hefty!)
And great job Laura (you're my hero!)

Posted by: Jim | Wednesday, January 30, 2008 at 07:08 AM

Oh, and this was my first "girl" named WOD too! Can't wait for the next torture session... err... WOD!

Posted by: Jim | Wednesday, January 30, 2008 at 07:09 AM

I look forward to reflecting on this and thinking about how much I will improve...

11:57 with 25 lbs.

Posted by: Laure | Wednesday, January 30, 2008 at 08:38 AM

Fran: 10:07
subbed jumping pu
55# thrusters

Felt really weak today, had to switch to jumping pullups since I could barely get 2 kipping! Just one of those days...

Posted by: Jessica | Thursday, January 31, 2008 at 01:48 PM

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