For Time:
10-9-8…3-2-1 Ring Dips
1-2-3…8-9-10 Man Maker (35/25)
400m Run
Meal of the Day- Almost Osso BuccoTraditionally made with veal, these marrow-filled beef shank bones give this dish a delicious richness that's hard to get from other cuts.
- Almost Osso Bucco
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30:30rx
Wow!! Tough.
Fran 3:48 @ 75#
Went the other way… did 10 man makers first.
26:44 35# used a red band after set of 5 dips.
Fran today! Let’s do it Crossfit Bolling!
Andrews FRAN = 4:21 @ 75#.
should have rested…
Nice work Jason and Yuki.
For Nutrition Challenge Info
http://whole9life.com/wp-content/uploads/2011/10/whole30version5.pdf
Also look the link to “Whole Nine” at bottom left corner of this page!
We will be Fran Challenge at Andrews at 12pm. Hope see some of you there~!
Michelle and I are going to BYOB seminar @ Trident CF on this Sat. Hope some of you can join.
for registration and more info.
http://tridentcrossfitva.com/
Here are some video clips…
FUNDAMENTALS
http://media.crossfit.com/cf-video/CrossFitBlauer_BearHugDrill.mov
http://media.crossfit.com/cf-video/CrossFitBlauer_ClosedHandOpenHand.mov
RATIONALE
http://media.crossfit.com/cf-video/CrossFitBlauer_HicksLaw.mov
http://media.crossfit.com/cf-video/CrossFitBlauer_PrimalTactical.mov
STRATEGY
http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.mov
http://media.crossfit.com/cf-video/CrossFitBlauer_PreContactCues.mov
SCENARIOS
http://media.crossfit.com/cf-video/CrossFit_BlauerATMStrategy.mov
http://media.crossfit.com/cf-video/CrossFit_BlauerAttackFromCar.mov
http://media.crossfit.com/cf-video/CrossFitBlauer_ElevatorSaftety.mov
43:58, 25#
Ouch. Driving back to NRL took mild effort.
Andrews Fran (=75lbs) 3:05
Fran at Andrews 3:55 with 45# (their Rx…)
Made up today’s WOD w/20# 22:45
32:05
(5×35/4×25/1×20)
47:10Rx. Had problems keeping my heartrate down.
Wow! Should have done “Fran” with us! 45#… 45#…
29:16 at 20# with assisted dips
34:08- 20# DB- Chair Dips- also had to address some sibling rivalry during the workout. Man Makers are def. not my favorite!! haha