Monday July 23, 2012

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

**Announcements**

• 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!

Comments

[GB]

Good Job Frank

[JK]

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

[Shannon]

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

[Big Gaines]

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.

[Kindra]

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!

[kb]

Do work Frank!!! Nice Job

[A Taller Joey P.]

Back Squat: 345
Metcon: 24:26rx

[Scott L]

Great Job Frank! You're my hero!

A: 295#

B: 22:30 RX

[andrew]

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

[Big Gaines]

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

[Klempsun]

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

[27]

24:40 Rx. yuck.