Tuesday 7.12.16 4 comments Strength EMOM x 7: 1 Heavy Thruster *Taken from the rack ‘Fran’ For Time: 21-15-9 Thrusters 95/65 Pull-ups *10 minute time cap Express Class Fran For Time: 21-15-9 Thrusters 95/65 Pull-ups *10 minute time cap Registration for Session 3 is open! 4 Comments Cassie on July 12, 2016 at 6:32 pm EMOM 7 – 145# Fran – 5:10 rx/ring pull-ups Never went for a heavy thruster so I was glad to get to 145#. Probably could’ve gone a little heavier but didn’t want to fail on the reps. As for Fran, it was about a minute and a half PR from last time I did it. Last time I started with a red band and had to switch to a blue but this time I did ring pull-ups. Can’t wait until I can do this one rx. Great job 8:30 and thanks Kaitlyn! Shoutout to Wendy and Brian for doing their first Fran this morning too! Reply DaveM on July 12, 2016 at 7:03 pm 155/ 6:52 RX A classic kick butt workout that I keep regret going back to, but a force just draws me back each time. Everytime I do this workout there is a coach near me when I dont want them to be giving me 3 seconds to pickup the bar again while trying to catch my breath. I end by asking, is there a workout with thrusters that does not suck? As long as they don’t throw burpees in the mix,it is A’ok in my book! Reply Rick on July 12, 2016 at 8:24 pm 135# thruster. Definitely could have gone more 8:32 Rx Fran – almost a minute slower than my last time. *sigh*. 21 thrusters unbroken, had to break up the 15 round, 9 unbroken. It’s the pull ups that did me in. I keep forgetting to breath during those pull ups. I’m with Dave…every time I stopped, there’s a coach going ‘3,2,1….’ :p Reply seo plugin on August 4, 2016 at 9:28 pm Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. Seo Plugin Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.