8.05.2009



Tim, Ed and Patti...the many faces of "Fran"!

W.O.D. 8.6.09
"Fran"
21-15-9
Barbell Thrusters (65#/95#)
Pull-ups

Read:
Coach Jeff Martin (CrossFit Kids/CrossFit Brand X) has some words on intensity that are certain to up your game and lower your times . . .
Continue reading "WEDNESDAY 090805"

Video:
Highlights from Keegan's first Fran as rx'd (wmv) (mov)

Quote:
"In our nature, however, there is a provision, alike marvelous and merciful, that the sufferer should never know the intensity of what he endures by its present torture, but chiefly by the pang that rankles after it."
-Nathaniel Hawthorne

Results:
Aimee 4:15 Rx
Sam 5:14 Rx
Tim P. 6:27 Rx
Shawn 7:17 Rx
Granny 9:34 Rx
Steph 14:20 almost Rx
Ray 16:36 Rx
Nicole 20:43 almost Rx
Meg 60# (blue) 10:42
Joe D. (blue) 10:37
John K 85# 13:24
Patti 45# (green) 11:55
Ed 85# (blue) 12:25

17 comments:

Aimee Lyons said...

I uploaded a bunch of pictures to the action gallery on www.crossfitkop.com or http://www.crossfitkop.com/actionGallery.aspx

Enjoy!

Meighan said...

I shoulda stuck with the 65 :(

Hannah said...

you could defintely rock 65# meg! you are getting stronger everytime i see you!

nice pics aim! i love jen in her hootchie heels!

jen said...

fran and gran just don't mix! ughhhh!

Meighan said...

Thanks, Han! Granny - you love some thrusters

Scott M said...

I think that its day 11 of the pull ups did 11 at work with our 40lbs of gear. Much fun. Hope to get to the WOD tomorrow at 12

Nice times Girls.
Steph looking good almost Rxd Congrats
Aimee your an animal
Meg your amazing keep your head up
Gran I hope Im half as athletic when I get to your age of 30.

Oh yeah good job Sam

Chris P. said...

nice job everyone, I wish the Villanova gym was open today so I could have done this one...silly maintenance day

mainsite:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

1st round pullups - 0:59
1st round climbs - 4:37*
2nd round pullups - 4:51**
2nd round climb - 4:25
3rd round pullups - 4:05
3rd round climb - 2:41

total: 21:41

*spent about 60 seconds seriously debating whether or not to continue
** spent about 45 seconds tying my shirt to my ankle to prevent rope burn

Lesson of the day: not all ropes are created equal.

The rope was about an inch thicker than at Crossfit KOP and I couldn't get a good grip, so I had to use my feet a lot. DOH!

Day 11 Burpees

Scott, where do you work?

Chris P. said...

oh snap! (did that line just bring you back 10 years?)

I just realized it was supposed to be L-sit rope climbs, not just rope climbs. Holy smokes, there's no way I could have done those.

Laura Pappas said...

Great FRAN times, sorry I missed it today, its been awhile since I've done FRAN, and great pics Aim.

Day 11 burpee challenge - its odd doing burpees everyday. To fit them in I've already had to do them in a dress, on the beach, in my front yard in the grass, in my living room...

Mike F said...

Did this one today at school. 12:16 RX. This was my first ever Crossfit workout back in February. I think I did it in 11 minutes and something but with 65lbs. and the green band. Wow how things have changed. Thanks Aimee, Jason, and everyone in the the box for all the encouragement. Day 11 of the burpie challenge is done.

Chris P. said...

Laura, your post about doing burpees everywhere reminded me of Dr. Seuss so I did some editing to the famous "Green Eggs and Ham." See below for the full poem:

http://tiny.cc/LvP30

Nikki said...

Chris that was awesome! Lol thanks for the laughs! :)

TP said...

Well, FRAN handed me my own ass today, thanks Franny boy.
Chris P must be bored today, no?

Jeff said...

Burpees first thing in the morning (bad idea!), in my office, in the living room, in the box before a WOD, in the box after a WOD (another bad idea)...

Chris P. said...

thanks Tim. yes, I am a loser. haha

Ray said...

I was ravenous for protein today and double ravenous after Fran. 30g Whey protein shake for breakfast, 4 hard boiled egg whites pre-Fran, 4 Sardines from Michael's Deli post Fran, 30g protein MET-RX no sugar bar an hour later, large Paleo Kit an hour after that, and 4 Cod Fillets for dinner. I threw in some veggies and a couple of handfulls of nuts as well. What is up with that? Must have something do with all the bear crawls. It's a fur bearing carnivore thing.

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