Like a punch in the face after a kick in the groin

CLICK -> September Newsletter!

For time:
Run 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800m
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400m
95 pound barbell Thruster, 9 reps
9 Pull-ups

Gillyon is the definition of dedication. Sprained her ankle on Saturday, comes to workout in a cast on Monday! There are NO excuses to miss CrossFit!
Gillyon is the definition of dedication. Sprained her ankle on Saturday, comes to workout in a cast on Monday! Any workout can be scaled to your ability.

28 thoughts on “Like a punch in the face after a kick in the groin”

  1. Way to persevere Gillyan!

    Warmup x 3

    Strength: Shoulder Press: 1-1-1-1-1
    65-75-85-95(F)-90(PR)

    WOD: “Fran on Crack”
    Run 1 mile
    65 pound barbell Thruster, 21 reps
    21 Pull-ups
    Run 800m
    65 pound barbell Thruster, 15 reps
    15 Pull-ups
    Run 400m
    65 pound barbell Thruster, 9 reps
    9 Pull-ups

    Time: 22:35

    I hate thrusters 🙁 They make me wanna puke.

  2. After the morning crew left, I did this ball-busting workout. That 800m run in the middle was BAD.

    As Rx’d – 19:07

  3. CFWU x 2
    Strength – Push Press – 1-1-1-1-1 / 45-50-55-60-65(PR)
    WOD: “Fran on Crack”
    Red Band for Pull Ups & 45# for Thrusters
    Time: 25:57

    Fran on crack…yeah, someone’s on crack alright!
    Actually, I liked it so maybe it’s me! 🙂
    Nice work Pat & Kevin.
    Gillyon, you rock! Get better soon!

  4. Thanks for all the nice words everyone.
    This Crossfit is addictive.

    Sad that I am missing another running workout, but I am excited to see what Mr. Wood has in store for me tonight. 🙂

    1. I too just read the newsletter. Pat, I am so proud of you. You look amazing! You should be so proud of what you have accomplished. Congratulations!:)

    2. Thanks Hilary. I hesitated when Kevin asked me to use the picture for the newsletter. I find it a little embarrassing but hopefully the result will bring more people to the gym 🙂

  5. You have nothing to be embarassed about. I know that I certainly have many problem areas and that’s why we are at Crossfit. You look fantastic and should be really proud of yourself.

  6. Tony5 (Crossfit Fredericton)

    I love following the newslettter Kevin…great idea…maybe next time have a paleo friendly breakfast recipe besides eggs and bacon (my favorite)

  7. Great newsletter. Pat, congratulations. When we see you each day we don’t notice the huge difference. It was awesome to see the progress in the pictures. Great inspiration for others on physical and mental health.
    Gabrielle, Nice article on certification. I am still scared.

  8. Happy B’Day Lisa!! and way to go Patrick- great accomplishment for sure…

    CFWU x2
    Strength 1-1-1-1-1
    Push Jerks
    (95)-135-155-175-185-195(PR)!

    Frack (Fran on Crack)
    1 mile run
    21 thrusters (95)
    21 p/u (sub SDHP 55#)
    800 m run (walked almost 250m of it)
    15 thrusters
    15 SDHP (sub nothing- started to feel lower back twinge)
    400m run (walked most of it)
    9 thrusters
    9 SDHP (sub nothing)
    ———————-
    29:40

    this was really tough. think im feeling the effects of 1 week off+ and 1 week between workouts the last 2 months… 🙁

  9. CFWU x2
    strength 1-1-1-1-1
    Push jerks 55-65-75-85-95(PR)

    WOD Fran on Crack
    65 pounds for Thruster and green band for pull ups.
    Time : 30 min and something (don’t have my book with me)
    This workout was pretty intense !!! Good Work everybody!!

    Bonne Fête Lisa , félicitation Pat and Gillyan you are a role model (I couldn’t believe it when I saw you yesderday working out with the cast)

  10. STRENGTH –> Deadlift 1-1-1-1-1
    225-265-295-315

    WOD –> with 95$ bar

    Time: 20:05

    Happy Birthday Lisa!! Great job Pat… you have a lot of intensity in your WOD, and you now see the results! Gyllion, you remember me with my sprained ankle last October, keep up the good work! I know how it sucks to miss Crossfit because of an injury!

    Great work on the newsletter Kevin, it is great as usual!

  11. WU x 2

    Strength: OHS 5 x 1
    45,45,45,35,35- bad form, really, really bad form!

    WOD: Fran on Crack
    thrusters (45)
    pull ups (red)

    Time: 21:21

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