Warm up: 3 min light jump rope
2000m row: approx 10 minutes, challenging to not go below or above 30 spm… Think the body naturally wants to go faster… Could be the mind… Anyways, a nice row.
Fran: 55lb thrusters and red band assisted pull ups, 90% Kip… My rythmn isn’t there yet, muscling it a bit. Thank you Coach Tammyli for all of your assistance and support… You’re the bestest!!! I would be a silly jumping pull up monkey without you… Love the push time: 11 min 48 sec…. Great job Melissa today on Fran!
I missed my ladies this morning but Fran is always a fun time.
Fran Rx – 9:01. 65 lb was super tough for me to string together. Shoulder press is definitely a major weakness! Big shout out to Slootsky for sticking around and encouraging me.
2k row – 9:56. Couldn’t keep it at 30 rps for the life of me. Half the time I was at 27 and half the time I was at 32.
100 deadbugs @ 12kg- I LOVE THESE!!
Today kicked my ass. I was sore before I even WODed. But it was such a pleasure to have Katy in the class – thanks guys!
May Spealler have mercy on your sweet souls!
You might want to buy the t-shirt after this:
http://rlv.zcache.com/i_love_fran_tshirt-p235906094570844575z0ff5_400.jpg
http://rlv.zcache.com/crossfit_for_a_good_time_call_fran_21_15_9_tshirt-p235617702480943783zvhwo_400.jpg
http://aco.dallascrossfit.com/wp-content/uploads/2010/12/fran-t-shirt-full.jpg
haha these are great!
May Spealler have mercy on your sweet souls!
You might want to buy the t-shirt after this:
http://rlv.zcache.com/i_love_fran_tshirt-p235906094570844575z0ff5_400.jpg
http://rlv.zcache.com/crossfit_for_a_good_time_call_fran_21_15_9_tshirt-p235617702480943783zvhwo_400.jpg
http://aco.dallascrossfit.com/wp-content/uploads/2010/12/fran-t-shirt-full.jpg
Fran as Rx’d–10:45
2K row at 30 SPM–9:40
100 dead bugs
Fran kicked my butt!
Noooo….
you kicked her BUTT
Great Job today Ladies, I am so proud of you all..
Special Shout out to our Visitor Katy!! She Rx’ed Fran at an amazing time of 7 something… Fastest time of the day for the girls..
Katy is such a rockstar! 🙂
Thanks everyone!! Had a blast! Thanks for having me 🙂 Melissa YOU rock!!!
Great job Alli! Rx Fran is no joke. I love your gravatar 🙂
Thanks Melissa!!
Alli awesome job on Fran today and thanks for cheering me on after you were done!
Warm up: 3 min light jump rope
2000m row: approx 10 minutes, challenging to not go below or above 30 spm… Think the body naturally wants to go faster… Could be the mind… Anyways, a nice row.
Fran: 55lb thrusters and red band assisted pull ups, 90% Kip… My rythmn isn’t there yet, muscling it a bit. Thank you Coach Tammyli for all of your assistance and support… You’re the bestest!!! I would be a silly jumping pull up monkey without you… Love the push time: 11 min 48 sec…. Great job Melissa today on Fran!
100 12k dead bugs, I like these
by far my favorite wod
Nice PR today!! Your Kips were on the money!!!
thanks tambot!!!
Awesome job today. A couple of months and you’ll be elite!
thanks melissa i just need to catch up to you lol
Kudos to lil Iz and his K’Nex construction keep up the great work, need a strong mind before a strong body.
Awwww Nik thats sweet.
He appreciated the comment.
I missed my ladies this morning but Fran is always a fun time.
Fran Rx – 9:01. 65 lb was super tough for me to string together. Shoulder press is definitely a major weakness! Big shout out to Slootsky for sticking around and encouraging me.
2k row – 9:56. Couldn’t keep it at 30 rps for the life of me. Half the time I was at 27 and half the time I was at 32.
100 deadbugs @ 12kg- I LOVE THESE!!
Today kicked my ass. I was sore before I even WODed. But it was such a pleasure to have Katy in the class – thanks guys!
Now it’s time for a nap and to ice my forearms…
awesome Fran time! 🙂
Fran – 11:18 RX
100 dead bugs
didn’t have time for the row 🙁