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Monday July 23, 2012

Frank (4th place in the Firefighter Olympics!) PRing on his snatch at 190lbs.




  • Many of you may not know we have another CrossFit all-star in our midst.  Frank competed in the CrossFit portion of the Firefighter Olympics last week and finished 4th place out of the entire state of CA!  Awesome job Frank and Congrats!
  • Tony's working on calves and ankles today in the 11:30am ROMIK session.  
  • Well, after your week of CrossFit Games inspired WODs (and my week and a half away from home), it's time to get back to our more regular training schedule… enjoy :)



Class WOD

A. back squat: 5-5-5-5-5; rest as needed

B. 5 RFT:

  • 10 squat snatches (95/65)
  • 15 pullups
  • 400m run



11:30am ROMIK with TC, DC.

  • Focus area: calves/ankles



Post results and thoughts to comments!

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Reader Comments (12)

Good Job Frank

July 23, 2012 | Unregistered CommenterGB

A. Worked up to 165# x 5 reps
B. 28:45 rx

July 23, 2012 | Unregistered CommenterJK

Its rough to come back after being away for a week and a half. Everything was very stiff during the back squats and keeping control of my breathing during the metcon was difficult

A. Worked up to 5 x 125#
B. 29:52 RX

July 23, 2012 | Unregistered CommenterShannon

As much as I pick on frank for being below average in everything from height to overall personality and character he only was 4th place this week in the fireman games thing so I will not change my view of him at all or extend a compliment to him. It's Frank so who cares.

27:30rx tiring.

July 23, 2012 | Unregistered CommenterBig Gaines

Nice ramble Big Gaines. Good job Frank. I still think you are a freak of nature.

Back squats worked up to 125#
MetCon - 4 round in 30ish minutes DNF under the time cap. Loser!

July 23, 2012 | Unregistered CommenterKindra

Do work Frank!!! Nice Job

July 23, 2012 | Unregistered Commenterkb

Back Squat: 345
Metcon: 24:26rx

July 23, 2012 | Unregistered CommenterA Taller Joey P.

Great Job Frank! You're my hero!

A: 295#

B: 22:30 RX

July 23, 2012 | Unregistered CommenterScott L

Gaines, your mastery of the written and spoken word is second to none. You truly are the John Madden of Crossfit.

B) 21:55rx
A)225 with chains

July 23, 2012 | Unregistered Commenterandrew

Best ever. Ever. "A Taller Joey P." feel like Coldplay or something. Tears stream down my face.... Whatever. That is a great name. Like j z or kanye or L' Trimm

July 23, 2012 | Unregistered CommenterBig Gaines

A: worked up to 265
B: 32:12 rx

July 23, 2012 | Unregistered CommenterKlempsun

24:40 Rx. yuck.

July 23, 2012 | Unregistered Commenter27

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