The “Girls” are in Full Effect!

Work up to max bench press.

Then…

“Elizabeth”

21-15-9

Squat Clean (135/95)

Ring Dips (if you perform bench dips, the rep count doubles-42, 30, 18)

WOW!  Two days in a row Coach Glassman (founder of CrossFit) has launched killer “girl” WODs at us.  ”Elizabeth” is another benchmark CrossFit WOD that we have done in the past at SCF.  Get those journals open and check the weight and time for your last “Elizabeth.”  Continue you track your development as you become stronger, faster, more agile, balanced, coordinated, powerful, all the while gaining endurance, stamina, flexibility and coordination.  

We were very impressed with everyone’s improvement in “FRAN” today.  A special shout out to Blanco, who shaved over TWO MINUTES off of his first FRAN time (3.16), Shlee who took 46 seconds off of her last time (5.43), and Allie who told FRAN to “SHOVE IT” and did not pass out this time! To everyone who did it for the first time, you are brave warriors!  I didn’t see A SINGLE WATER BREAK TODAY!! Now that’s what I’m taking ’bout!!!

 

Mark doin' WORK (don't ask him about his wife's FRAN time!)

 

Somehow, Dave finds time to smile during FRAN

 

 

FRAN vs. Allie- Allie WINS!!

 

Murph is BACK!

 

Welcome Steph to the SCF fam...What an initiation WOD!

 

Mike, AKA "nails," also showed FRAN who was boss today

 

Brian, in an effort to beat his "fiancee" in FRAN

 

That's right Carb Boy, show us how hard you worked!

 

Ahhhhhhhhh...it's all over!

4 Responses for The “Girls” are in Full Effect!

1. Jenn M:

   October 13, 2009 09:00 am

   How many more minutes until its crossfit time!?!??!?!?!??! Can't wait for the workout.

   Leave a reply  
2. Mike M:

   October 13, 2009 12:06 pm

   aaannnnd we're back with some calories to burn. See ya Wed @ 6:30p.

   Are we doing a Sweat Feast on Friday??

   Leave a reply  
3. Dylan Minter:

   October 13, 2009 02:23 pm

   2 hours and 7 min from my clock!

   Leave a reply  
4. Kurt:

   October 13, 2009 05:02 pm

   Hey LP & DP,

   Just wanted to say I appreciate how hard you work at always updating the blog and giving props to us all. We especially like it when you leave DP in charge! I'm sure I'm speaking for everyone when I tell you THANKS

   Leave a reply