"Fran"
21-15-9 reps for time.
Thrusters, 95lbs.
Pull-ups
Post time to comments. Compare to 01.19.09.
Our latest members that are M.I.A. Nancy and Greg, we miss you guys!!!
Beowulf 2011
- Saturday, December 10th was an awesome WOD with post-WOD celebrations. Some of the photos are in Thermal and all the others are normal. Thanks to everyone that made this fun! And thank you Anne Marie for the food and beverages!!!
Recommended Sites
Friends of CrossFit Frederick
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
Crossfit Endurance Team
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March 31, 2009
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CrossFit Frederick Info
About CrossFit
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CrossFit Program Advantages
- The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!
February 2012
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. (Source: CrossFit.com)
Quote by Henry Rollins
- “I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
I gave everyone in the class a timeframe of 10 minutes to complete FRAN:
Sharon 5:24 45#, JPU
Ted 4:12 45#, JPU
Mike S. 5:17 65#
Dave May 8:18 RX
Amanda May 7:23 RX
Alison F. 4:40 30# JPU
Mary F. 4:45 30# JPU
Kiliegh 5:54 30# JPU
Kristina 5:41 RX
Collyn 4:01 30# JPU
Jason A. 6:16 75# JPU
Stacey 5:28 11# RPU
Alison D. 3:41 21# JPU
Karen 4:00 21# JPU
Cat 4:21 11# RPU
Karla 4:18 21# JPU
Ian 3:35 RX
Lisanne 4:50 50# JPU
Dan 5:36 65#
Brent 5:03 45# JPU
Brian B. 4:41 45#
Kathy S. 3:46 21# RPU
Nikki 5:20 21# JPU
Doug 6:59 75#
Liz 4:33 11# RPU
Yvette 4:37 11# RPU
Josh 5:12 RX
Jason K. 5:14 RX
Conor 7:24 21# JPU
Posted by: Amanda | April 01, 2009 at 03:01 PM
Fran:
21/15/9
thrusters (65 lbs)
pullups
completed in 5:36
Posted by: Dan | April 01, 2009 at 12:54 PM