Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to CFSBKWOD 1.27.08
The First person to show me a receipt from their purchase of weightlifting shoes gets one free personal training session! (we will focus on an Olympic lift)
The Second person to show me their receipt gets 2 free classes (40$ Value)
The Third person gets… the awesome pair of weightlifting shoes they just purchased!
Purchase your shoes HERE or HERE
Why Weightlifting Shoes? (again)
Of course, for those of you who are also interested in looking cute while you snatch:
http://www.roguefitness.com/catalog/product_info.php?products_id=384
Oooh….black lifting shoes….
8:42 as RX’ed
First time at CF South Brooklyn. Great space and nice class. We did Fran with ring pull-ups rather than bar pull-ups. 6:04
5:31 as rx’d
around 8:01thrusters as RX’edmostly jumping pull-ups
7:3765 lbs (first time)jumping pullupsI believe this is faster than the last time I did Fran, which was with 55lbs.
black suede do-wins or red/black stripes? hmmm
Also, for those who are interested in maximal fat loss/muscle retention, check out this primer from Mike O’Donnell. Read the comments section as well – there’s more detailed info.
http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/
XM, Those are reallly cool shoes. I havent seen those before.. and now i want them.
Bob, Great having you in class today. You’re an animal!
OMG
I just watched that youtube post.
I wanna get jacked so I have a reason to get my groove on like Arnold. That’s some hotness right there.
WARM-UP:500m easy row: 1:5820kg Burgener Warm-up x340kg Snatch, OHS, Heaving Snatch Balance x3x3
WORK:Deadlift High Pull 150#60%x6x6 :60 Rest
“Fran” as rx’d11:37Thrusters [10-5-4-2][5-3-3-3][3-3-3] Pull-ups [10-5-6][5-5-5][3-3-3]i HATE Fran. Thrusters more than any other movement knock the living shit out of me. I took way too many long pauses on this one and paid for it with my time.Unacceptable.
COOL DOWN:HSPU+L-Chin-Ups BWx5x3Dynamic Handstand work (~10 Minutes)
Awesome deal you are offering there David. Just an FYI, for any or all who may think of competing in Oly (USAW membership required) or have an interest to join USAW (just to support the sport), there is a member’s only site where one can purchase the Adistars at a substantial discount:)