Tuesday 120117


Three rounds, 21-15- and 9 reps, for time of:
Thruster, 95#/65#

Post time to comments.

Luke and Jude, enjoying each other’s company… Welcome to the world Jude!

“Oh Fran, I Always Love Seeing You… Once in a While”

CrossFit is constantly varied, functional movements, executed at high intensity, where the aim is an increased work capacity across broad time, modal and age domains.  This is not a matter of opinion, like looking in a mirror and saying to yourself “I think I’ve improved my fitness.”  We seek measurable, observable, and repeatable data points that can validate our level of fitness.

“Fran” is a classic example of a CrossFit benchmark workout.  In this workout, we complete 45 repetitions of a weightlifting movement – a 95#/65# thruster, and 45 repetitions of a gymnastics movement – a pull-up.  For this workout, we can measure the distance that the loaded bar travels for each repetition and the distance your chin travels from a hanging position to an over-the-bar position, do a little math, and achieve a power output.  Our definition of power is work (force x distance) over time.  

All this mathematical mumbo jumbo is fine and dandy, but when it comes down to it… “Fran” is a knock down, drag out brawl of a workout.  She can tell you whether you’ve been training hard, or partying hard.  She can tell you if you’ve been fueling your machine optimally, or if you’ve obviously been fueling your machine.  You can game this workout, or you can face it head on and see what happens.  Oh Fran, I always love seeing you… once in a while.

What’s your goal today?


  1. Greg b :

    my goal is to visit this beautiful lady without assist bands for the first time.

  2. Zac :

    Yes Luke!!!

    Congrats Daddy! Hope to see you all soon. Enjoy every moment!

  3. Congrats Luke and Mama!!!

  4. Jake :

    congrats Luke. welcome to the world Jude.

  5. Julie H. :

    Jude, one of my favorite names, meaning “praise; thanks.” St. Jude is also my favorite Patron Saint. What a beautiful way to start 2012. Congrats to your family on this special addition!

  6. Hanna :

    Congratulations Luke !

  7. Mr. Watson :

    Beautiful! Congratulations to both of you!

  8. Jeremy :

    Congratulations, Luke! Welcome, wee Jude!

  9. tanja :

    congrats Lukas!!! beautiful family – can’t wait to meet little Jude!

  10. Cruz :

    Well done Luke and Co!

  11. Amanda K. :

    So beautiful Luke!

  12. luke :

    Thanks everyone, very much. It’s been a whirlwind weekend.

  13. Slaughter :

    Congrats Luke!!!!!

  14. Congrats Luke (and fam) – that is sooo cool. Totally stoked for you.

  15. Danni :

    Congratulations! What a tiny cutie!

  16. J. Barron :

    Had to post this one…

    5:52 Rx, a 42 second PR!


  17. Darika :

    Congrats Luke and mom!!!

  18. John :

    Congratulations to the Palmisano’s!!!

    Also, paleo getting some attention in the ski press:

  19. Addie :

    Congrats Luke!

  20. Carlita :

    Yeah, happy joy joy for new baby! So exciting!!!

  21. Stacey E. :

    Beautiful little lady Luke! Congrats to you and the Mrs.!

  22. Erin :

    Congratulations to the whole family, Luke!!! Such a lucky little guy to have the parents he does!

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