■ 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.
Now that’s northshore CrossFittin’ !
half warm up got in late
S- deadlift 5 reps up to 215 lbs ( no lbp)
Wod : using 95 lbs
Fran; 7: ??
Goal for 2012 finish Fran under 5 min @ rx
O
A Fran goal should be on everyone’s list. It is definately one of the top 3 benchmarks of crossfit training.
CFWU
DL- 135-155-175-195-215 X5
WOD as RX
7:58 ( first time doing fran)
Need to work on my thruster technics !!!!
bike an hour in the am… after procrastinating for an hour.
turned out to be a good spin though
then in the afternoon… good ol’ fran. 6:59. not my best but happy about my performance nonetheless considering how ive felt and done the past month or so.
Beeen feeling great this week. yay!
Special class in the afternoon with J9, cowgirl and a new member named Peach…. No strenght workout because cowgirl said we were strong enough?? haha
WOD as RX : 5:48
Goal: under 5 minutes as RX.
P.S. I almost puked…
Press:
5x135lbs
3x150lbs
4x160lbs
WOD: Heavy Fran
Thursters 135lbs
Pull up with 45lbs weight
Time: 9:59 wanted to do sub 10:00. Target aquired… LOL!
Front Squats: 85-100-110-120-130
WOD 21-15-9
Thrusters (65 lbs)
Pullups (boite orange)
Time: 7min52s
(en Octobre 9min01s) ça s’en vient!
strength:BS 85/95/105/115/135
WoD: with 45 lbs
T: 3:03 next time with 65 ans sub 3:30
good job on pr marcel!!
So, yeah.. No strength!! Lol cause we decided! Tks Patrick…. :p
WOD as Rx
7:48
Very happy!!! Yay… Will work on more explosive thrusters.. Hence, technique!!
Great job peeps.. Patrick, awesome man! Gino, wow.. Crazzzzy! Great power!
J9, awesome thrusters.. Welcome to Peach, hope to see you again..
woooooo!!!
what a wicked night!! we got some powerfull people, a lot of great time on first Fran as Rx.. others with awesome pr time (good job Mayumi!- next time, des vrais pullups)… some with heavier weights than usual and still flying through the thrusters…
and congrats to Nathalie for an awesome accomplishment!! she did all 45 pullups unassisted!
Strength : Press 75 lbs
WOD : 21,15,9
Front Squats 85 lbs
Pullups
Time : 4:39
Warmup
Strength push press 5×115 3×125 7×145
WOD “Fran”
21-15-9
thrusters 95lbs
pullups
last time oct 19th 6:10
this time jan 24th 8:33
something is definately wrong here. this needs some improvement
Great job everybody. Impressive times
Press
100×5, 115×3, 130xF (what’s happening with my press lately…losing strength by the day haha)
WOD: Fran as rx
Time= 3:32 (PR!!!!!)
Wanted sub 3:30 but very happy with result…took 4 breaks during pullups so still room for improvement
Good job tonight people…way to go on the heavy fran Gino, you did awesome…I might try it next time for kicks and giggles haha
Nathalie tes une machine!!! Ça doit être le bandeau et le fait que tu ‘match’ qui te rend si awesome:) good job sur les pullups!!!
Bravo pour les PRs pis surtout bravo NAT!!!!!!!!!!!!!!!