Tuesday, May 11, 2010

FRAN

warm up
400m run

3 rounds of 'Cindy'

focus/skill
thruster efficiency
-maintain load over base as much as possible through out ROM
-pull down into front squat from full extension
-drive elbows up when extending legs into press

workout
21-15-9 for time of:
95# thrusters
pull ups

compare to 23NOV09

12 comments:

  1. Laurie11 May, 2010 19:49

    Oh Fran you are no friend of mine
    Oh Fran you really whooped my behind
    Oh Fran I finished a little over nine
    Oh Fran you just aren't that kind....

    1st Fran @ 9.22

    Thanks Meghan for being that little blond birdy on my shoulder or the blond monkey on my back... which ever you prefer!

    ReplyDelete
  2. (!)11 May, 2010 20:25

    ALERT WARNING MSG # 2.
    B-52 update. In the clear. Altitude: angels 37/chrebs 250. Heading 270,Spd 400 kts, Whiskey: Azores. Officials spoke today on conditions of anonymity about the alleged hijacked B-52 out of Uzbekistan. Yes one of our bombers is missing. Her payload a workout called B-52. Based on the aircrafts heading it looks like its headed to 27 Edgar st. ETA Thursday 15:30. Standby for next update in 24 hrs.

    ReplyDelete
  3. Dustin11 May, 2010 20:51

    Dustin rx 6:59. First time attempted RX. Looked at my history and did this Nov 23 in 4:43 at 65#. I don't think the weight was as much of an issues as me just being out of CF for a few weeks. I stopped way to many times in the Thrusters. I am having a hard time getting in 4 times a week like used to. Also have not had time to run at home like I was doing before. I need to get on the ball.

    ReplyDelete
  4. Steve11 May, 2010 20:57

    Steve C. rx. 3:25pr...F#&kin right!!!

    ReplyDelete
  5. Katie P11 May, 2010 21:00

    65# and thinnest band for pull-ups

    7:03

    pull-ups are my nemesis. i'm really trying to work on not using a band at all. it's getting there.

    thanks to todd and kohl for your amazing motivational techniques tonight. HA.

    ReplyDelete
  6. Unknown11 May, 2010 21:43

    2:32 rx. pr. Bring on the Games, Bitch

    ReplyDelete
  7. Turbo J11 May, 2010 21:51

    turbo. 158bw. rx. 2:08 (pr)

    Use iPad and magnify the results, it's no mistake... 2:08. That's a kick to the groin... Better luck next time fellas! Three numbers come to mind!!

    ReplyDelete
  8. Anonymous11 May, 2010 22:06

    karen,,at home gym only had 45# bar...6 and change..this was nothing compared to filthy 50..!!..whats next ?

    Turbo....you are UNREAL....
    katie p...gREAT JOb !!!

    ReplyDelete
  9. Anonymous12 May, 2010 05:06

    caleb. 3:22pr

    ReplyDelete
  10. Anonymous12 May, 2010 08:44

    Aaron P. 4:20Pr I am so happy with this time.

    ReplyDelete
  11. Cliff14 May, 2010 10:31

    Cliff -168bw, rx.5:41(PR)

    ReplyDelete
  12. Unknown18 May, 2010 19:10

    117bw, 10:15-65#thruster (prior Fran 55#@8:12)

    ReplyDelete

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