5/17/13

 

 

Workout of the Day

“Fran”
21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

 

Reminder for tomorrow (Saturday): Some of us will be up in Reno running the Silver State 50/50 and Kyle and Molly will be at Skeet Reese’s Fishing Derby at Meadow Vista Park. SO, Saturday 9am WOD: meet at Meadow Vista Park at 9am for a fun WOD with Molly and Kyle. If you want to carpool, set it up amongst yourselves. Have fun!

 

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10 Responses to “5/17/13”

  1. kyle 2013-05-17 at 09:08 #

    ACF meet us on saturday at 9:00 am at meadow vista park let’s keep it going .do not forget where you started and where you are now we all have goals let’s achieve them together use each other for the push.

  2. Mary 2013-05-17 at 09:33 #

    Happy Endangered Species Day!!!
    =)

  3. FireSteve 2013-05-17 at 12:50 #

    Alright I have to give Keith a shout out (He seemed to have started this trend in our gym). For those of you that still eat some dairy and sugar I jumped on the bandwagon and started drinking chocolate milk (about 12 oz) after hard training days. It has truly improved my gains. I started doing this about 3 weeks ago and this week I achieved 2 PR’s (one in back squat and one on Fran), I worked out 5 days this week and have felt good with minimal soreness. I used to just drink coconut water with protein powder as a post workout drink, but never had the gains or quick recovery I seem to be getting now. I just thought I would pass this info on, it may be beneficial for someone else too.

    Have fun tomorrow at the park, I will be watching volleyball all day.

    • FireSteve 2013-05-17 at 13:01 #

      Also have fun and work hard you running fools.

  4. Allie 2013-05-17 at 13:05 #

    Awesome video, thanks for posting Coach. Tomorrow at the park sounds fun, I plan to meet you all there.

  5. Molly 2013-05-17 at 14:46 #

    i feel like going out and buying some nikes after watching that video! should have watched it earlier today, before i crawled back in bed and pushed the snooze button. reminds me of something i read recently: “only dead fish follow the stream.”

    allie – look forward to seeing you at the park tomorrow!
    firesteve- i’m going to buy some chocolate milk. i’ve got to gear up for FOS!
    mary – the condors love you! happy endangered species day indeed!

    have fun with fran today! not my best time, but today i was content just to show up and get it done.

  6. T 2013-05-17 at 16:27 #

    silver state runners-kick some serious ass tomorrow!

    Looking forward to tomorrow, work and volleyball have been getting in the way of a good Saturday wod. Love getting “outside” of the box! Bring it Coach Molly and Coach Kyle!

  7. keith patrick erickson 2013-05-17 at 20:34 #

    Fire steve no worries bro hammy. Glad u are enjoying the chocolate milk. It is dam good and it works. thanks for posting a baller time today so i had something to shoot for. PRed today as well 3:22. Stoked

    • FireSteve 2013-05-18 at 08:12 #

      3:22 is legit. Now I have a time to beat.

  8. Jess 2013-05-17 at 20:47 #

    Keith Patrick Erickson . . . you will be missed next week but super stoked for you and your new job. Well done my friend. Coach, John, Heather . . Dave and Dan (if you guys make it :P) have an awesome run tomorrow. Hope your super stache provides the edge u need, Coach . . . kinda gonna miss it when its gone. Kelsey, welcome home. So happy to your smiling face and glad you are out of your Crossfit slump. Thanks for sharing 1/2 a beer . . ‘family’ tradition now. All the rest of my Crossfit homeys . . have a glorious weekend. xo jess

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