Gammon Physical Fitness Center
850 Radio Street
Fort Knox, Kentucky
CrossFit is constantly varied, functional movements, executed at (relative) high intensity.

WOD Monday 17 AUG 09

"Individual commitment to a group effort -- that is what makes a team work, a company work, a society work, a civilization work."- Vince Lombardi
Sian's ascent
WU:
Burgener WU
25 push-ups
25 DUs
25 GHD Sit-ups
25 Hip Extensions
5 min DROM & Dynamic stretching

WOD:
A play on "Fran"
3 rounds for time:
15 Thrusters (95#/65#)
15 Pull-ups
post times to comments. Is this faster than your "Fran" time?

3x5 Back Squat
I have attached matrix to determine weight for most of your 3x5 strength sets based on Coach Rippetoe's Starting Strength linear progression model. Simply enter your current 1 rep max into the yellow areas of the excel spreadsheet.

Download the free Starting Strength Logbook Calculator Here! (click the download link. You'll still need a program that can edit spreadsheets like Microsoft Excel or the free to own OpenOffice.org) Or try the on-line version.

4 comments:

  1. SianyAugust 17, 2009 at 7:38 PM

    09:31
    55# Thrusters
    Blue band pull-ups

    95# 1x5
    75# 2x5

    10# more than last "Fran"...3 min slower.

    ReplyDelete
  2. CWAugust 18, 2009 at 12:25 AM

    8:04 as Rx'd

    ReplyDelete
  3. WatsonAugust 18, 2009 at 9:39 AM

    Fran got me...21,15,9x 3 time 4:22

    ReplyDelete
  4. MaryAugust 19, 2009 at 11:16 AM

    10:55 as rx'd, my pull-ups were slow, but i got them all in. I'm still not fully recovered from being sick, but i'm feeling alot better, did this one this morning at the house Wed. 8/19

    ReplyDelete

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