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Warm up:Warm up the Push Press starting with 45# and increase slowly to a beginning working weight.
Push Press 5-5-3-3-3-2-2-1
You are working up to a 1 rep Max Effort
Rest 5 minutes
"Hidden Fran"
21 Thrusters (95/65#)
21 Pull ups
50 Double Unders
15 Thrusters
15 Pull ups
500 M Row
15 Thrusters
15 Pull ups
50 Double Unders
9 Thrusters
9 Pull ups
500 M Row
Post time to comments.
Mark your calendar for Feb. 11th for "SEAN". Details coming soon.
Can you guess who's Sweat Angel this is???
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Is that Jeff's sweat angel?
Posted by: Luke | January 15, 2009 at 09:59 PM
I forgot shorts that day so had to borrow some garments from Cliff... It was a good workout.
Posted by: Jeff J | January 15, 2009 at 11:13 PM
Just got back from AC/DC, they absolutly rocked!
Sorry Jon D. I forgot last week when we made plans. I don't have your phone or email.
Jeff, keep the g-string, I don't need or want it back.
Posted by: Cliff | January 16, 2009 at 02:18 AM
25 min ellip
25 bearcomplex with 45# no breaks
25 45# squat jumps
60 hanging leg raises
Just had to get a little something before this long day.
Look for us at the game this weekend.
Go Steelers!
Posted by: Kate | January 16, 2009 at 07:19 AM
pp 5-5-3-3-2-2-1
85-95-105-115-125-135-145
Hidden Fran
21 thrusters
21 pullups
500m row
15 thrusters
15 pullups
50 dus
9 thrusters
9 pullups
time 15:12
I'm begining to wonder if the alterations in the morning are really Tim's fault or maybe they just feel sorry for the 'old woman' that I am. Either way I feel greatful and certainly NOT cheated in anyway!! Just reinforcement for continuing the early morning routine. :)
Posted by: Brenda I | January 16, 2009 at 07:58 AM
Wow...you guys are good at the sweat angel guessing game - I thought it was Jonny! Who knew it was Jeff...!!! :-)
Posted by: Jodi | January 16, 2009 at 08:38 AM
What are bear complexes?
Posted by: Matt | January 16, 2009 at 09:59 AM
I thought it was Cliff with his banana hammock on, but I guess Jeff borrowed it.
As for the WOD today, Fran doesn't look too 'hidden' to me! In fact I see her clearly. I prefer the shortened version that Brenda did.
Posted by: Jonny | January 16, 2009 at 10:07 AM
Matt, here's video to watch. The Bear Complex involves a series of lifts performed continuously w/o putting the bar down. Let me know if you need more clarification. Pick a weight that will be manageable for you.
Bear Complex WOD...[wmv][mov]
Posted by: Angie | January 16, 2009 at 10:19 AM
http://www.crossfit.com/cf-info/excercise.html
Posted by: Angie | January 16, 2009 at 10:20 AM
The sweat angel actually looks to be Jane Fonda with a gymnastics outfit on. Although how Jane got ahold of a "Your Gym Sucks" t-shirt, I have no idea.
Posted by: Jeff J | January 16, 2009 at 11:09 AM
Jane Fonda sucks.
Posted by: Cliff | January 16, 2009 at 12:10 PM
Jonny,
I too saw Fran clearly...didn't think she was hidden at all and told Angie exactly that this morning. the shortened version will definitely be better than what awaits you tonight and I think Fran does just fine 'out in the open' and not 'hidden'
have fun with her tonight!
Posted by: Brenda I | January 16, 2009 at 03:59 PM
pp 5-5-3-3-3-2-2-1
95-115-115-105-105-110-110-120 (first jump was a little too fast)
21 thrusters (45#)
21 jumping pullups
100 jump rope simulations (couldn't swing rope but did the rest moving the wrists and jumping like I was jumping a rope)
15 thrusters (45#)
15 jumping pullups
800M bike at >13MPH
15 thrusters (45#)
15 jumping pullups
100 jump rope simulations
9 thrusters (45#)
9 jumping pullups
800M bike at >13MPH
time 21:43
Tonight I learned that I could can probably add weight next time I do thrusters like this. This wasn't easy, but it wasn't as hard as it probably should be, after the first 21. Those were hard.
I was really surprised by my time on this. I really thought it would take me 45 minutes.
I also learned that I like being in the gym by myself. It's like being the president with my own gym or something.
Posted by: Matt | January 16, 2009 at 09:40 PM
Matt,
Good Work. Keep it up.
Posted by: Cliff | January 16, 2009 at 09:46 PM
15:15
Cut out early..Did all but the last 500M row...Need more yelling:)
85-85-95-95-105-115-120-125
Angie is way strong:)
Posted by: Shannon | January 16, 2009 at 11:27 PM