Good morning! We had a lot going on over the weekend! First, Saturday morning Tia Renee, Eva, Manda and I all did the Fog Run 5k out at Lake Ming. Manda and I woke up late, ate half a banana and headed out there. We didn't stretch or warm up at all and Manda took 2nd place in her age group. I was 8th in mine. But, the last time we ran was Toads run in December and we haven't done any running in the WODs with the weather being cold. That being said we all did pretty damn good!
Steve - 22:49
Manda - 24:55
Eva - 35:52
Renee - time not posted
That's CrossFit baby!!!
Next, our contestant in Bakersfield's Biggest Loser contest, Mike Carmichael had his first weigh in after one week and has lost 22 pounds!!! That's awesome! Great job Mike!!!
And now, on to your Monday WOD:
"Fran"
For time:
21-15-9
Thrusters 95/65#'s
Pull Ups
See comments for scaling and post times.
Picture: Mike - working those Ring Rows
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1 comments:
Big Dawgs:
As Rx’d
Women use 65#’s
Pack:
The last few times we counseled folks to try to make this a 3-5 minute workout. This time pick a weight as close to rx’d as possible. A good choice would be the heaviest weight you can do 5 reps with. Pick that weight and work your way through the Fran.
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
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