Friday, August 27, 2010

Posted by on Aug 27, 2010 in WOD | 19 comments

Tonight there will only be a 5pm session…no 6pm tonight.

FRAN on FRIDAY!!!!!!!!!!

For Time

21 – 15 – 9

  • Thrusters (95/65)
  • Pull Ups

Post Comments

I had a conversation recently with someone about going to a gym before CrossFit. And a definition of insanity popped into my head.

Insanity: doing the same thing over and over again and expecting different results.
Albert Einstein

Stair master and preacher curls just don’t cut it….


Tip of the week!

Omega-3 fatty acids – They’re good for you, include them in your daily routine!!

Omega-3 is an essential fatty acid because it cannot be manufactured by the body and must come from the diet

Omega-3 has important components of cell membranes – particularly in the brain and eyes

The body uses omega-3s to make hormones that keep blood from clotting abnormally and inflammation from getting out of control

Studies have linked omega-3s from fish and other foods with a reduced risk of heart attacks and stroke, macular degeneration, and various types of cancer including breast, prostate, and colon.

Omega-3s have also proven helpful in reducing symptoms of inflammatory and autoimmune disorders such as asthma, rheumatoid arthritis, lupus, and inflammatory bowel disease

Good sources of omega-3s are found in: salmon, sardines, mackerel, herring, walnuts, flaxseeds, hemp seeds, canola oil


  1. Guess I won’t be there then! I work til 6 🙁

  2. 9:52 as Rx’d.

  3. Well, looks like Fran scared the lunch crew away!!
    As Rx’d. Time 5:43. – first timer, with lots of room to improve. I took some breaks that weren’t needed!

    Who wants to come in with me tomorrow at 10am and kick our own asses?!

  4. 7:00 on the dot. First time doing it as prescribed

  5. That’s me. Not sure why it gave me a different smiley

  6. Again!

  7. Can u make tomorrow a 930 session? Pa pa plz haha if u do I’ll suffer with u!hahaha

  8. Sure thing Dave. 930 is fine with me.

  9. Woohoo! Maybe ill bring my weighted vest to!

  10. Hey where’d you get the vest? How much can you get in it?

    • Chris is checking a spot in the states for one. Dave’s holds 40 lbs…. I think the one we may end up getting will be close to that

  11. Ok Mike, but what am I going to use to challenge my other arm?


  12. jon, i bought it from fitworks on rothesay ave about 2 years ago when i was training for the fiefighter combat challenge! i paid close to 200 bucks then for it!

  13. Dave!! I made it earlier for you and you no showed!! lol

    Tom JF and I played Poker with 2 decks

    Hearts – Burpee Pull-Ups
    Spades – Tire Flips
    Diamonds – Stick Jump Overs 24″
    Clubs – V-Snaps

    GOOD times 🙂

  14. I subbed most of my 24″ stick jumps for “touch-the-ceilings.”

    Thanks again Aimee for opening up the place

  15. dave got called in for overtime! hahaha sorry 🙁

  16. Oh, alright then dave. I forgive you 🙂

  17. phew! thank god! 🙂 i see the pain u put urself through with double unders , hate to see what u would do to someone else! haha