FRAN

‘fran’
(for time)
21 Thrusters (95#/65#)
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

compare to 4-29 here

CFCV FRAN SCORECARD 10-30-09

Sunshine!! We’ll See You Again In 6 Months

Starting the morning with some friendly competition.  Shellece, Josh and Tara going overhead with the kb’s..nice!!

Congratulations JACK!!

Congratulations to Jack for getting his Level 1 Certification! Jack has completely committed himself to CrossFit and is dedicated to developing his skills and his diet to become the best trainer he can be. We’re lucky to have him!!

JACKIE

“jackie”

(for time)

1,000 meter row

50x thrusters 45#

30x pull ups

compare to 6/1 here

We’ve also added some new photos taken recently at the box here…….check them out!!

CFCV Scorecard from 10-26-09 JACKIE

TABATA This

‘tabata this’

“Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.”

Tabata This CFCV Scorecard 10-20-09