20090630

Wednesday the 1st of July, 2009


"Fran"
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time


Below is a slideshow from last weekend's Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can't wait to see you guys again.





Notes, tools, articles and ephemera:

11 comments:

PANOS said...

3:39 Rx (PR)
4:20 Rx (old PR)

21/21
15/5,4,6
9/5,4

broken up something like that. 1st set was complete as where all of the thruster sets. 2 and 3 of the pulls where broken up.

DM said...

4:57 Rx

21/18, 3
5,5,5/5,5,5
5,4/5,4

21 thrusters killed me. First time done like that and I paid the price but still PR'd. NO GAMING IN TRAINING!

PRothNJ said...

7:26 Rx

Adam said...

5:02 RX (PR) - old PR 6:35

21 / 17, 4
6,5,4 / 6,5,4
5,4 / 6,2,1

Whipped me. Took as long to recover as I can remember from anything. Need a butterfly pullup

dibo said...

4:08 rx previous was 9 somthing

21/21
15/6,5,4
9/3,3,1,1,1

long recovery as well

PANOS said...

Good work to all who PR'ed on FRAN.

2fit2cross said...

4:41 or somethings. not RX 75#. heavier next time.

DM said...

Solid times coming in from all directions. Way to go. Proof that this stuff works!

Slim Biscayne said...

Fran

Scaled pull up reps.

95# Thrusters

21/3,1,1,1
6,4,5/2,1,1,1,1
9/1,1,1,1,1,1

5:27

Finisher:

100yd sprints x 4

First two were okay, last two were not really what I would call 'sprints.'

Major props to all the PR's in the gym. Last time I did this with a band and prescribed rep scheme and was over 10 minutes. Got a much harder metcon hit out of this one scaled like this.

Yamakoa said...

Rx'd
3:47 Ouch!!!!!!

Thanx Dan for getting in my ear that last set.
Thrusters unbroken. Last two sets of pulls were.

K2
8:15 Rx'd Great Job!

I would like to give major props to everyone who showed up and laid it on the line.

Wesley said...

Fran at home 070609

Thrusters done w a curl bar(??)

8:07RX