Thursday, August 21, 2008

Coach E busting out "NOT FRAN" today it was a tough workout . But that's ok it's not suppose to be easy. Coach E has really cool tattoos but he's sweating so much you can't see them.

He will be pacing me the last 25 miles of Angeles crest 100 so I'm sure I will do well. I'm sure he will be pushing be to go hard and, if I don't I bet he'll threaten me with 100 burpees at the finish line ;)


( Thanks CFSCC)

Men 95lbs, Women 65lbs
1000m Run
21 Squat Thrusters
9 Shoulder Presses
800m Run
15 Squat Thrusters
15 Push Presses
400m Run
9 Squat Thrusters
21 Push Jerks
My Time 20:26 # 35
Rocky resting after doing sprints around Sierra Madre.


CoyoteGirl said...

Awww...Hi Rocky!

The trails around Sierra Madre look great. Is it a nice town and are there a lot of trails there?

*Ultra*Rockstar* said...

I am so doing this WOD, thats my type of workout!


? said...

Damn, this one sounds like fun too!

Great shot of my favorite little guy...I mean...skinny runner coach badass. you realize that your phone number and address are totally legible in the picture of Rocky on his tag?

I'm just sayin'.

- P

TEAM CrossFit said...


Thank you very much for the hit on your site today…I am very, very excited about AC 100. I know that a few other of our CrossFitters are looking forward to helping up at Chantry…the last 25 miles of the race are no joke, and I know we’ll make a good Team. The only way you get 100 Burpees is if we dont smash 30:06…but that’s out of the question.

Great work on “Not Fran” today…thank you very much for the encouragement on the middle sprints. They sure didnt feel like sprints did they?

See you tomorrow…


Catra said...

Hey E-

You kicked booty today. Hey if anyone else wants to help great. If you know anyone else that wants to pace let me know I could use someone from Chilio to Chantry. It's 25 miles. If not it's ok.

Catra said...

-p thanks ! Should I worry?? Are you a stalker??? JK...Thanks.
I love our coach you're right he is so bad ass!!! Can't wait to move down next year, so I can train with him all the time, and the rest of you.

Catra said...

Hey CG-
The Mt. Wilson trail is 1 mile from Andy's house it climbs 6 miles and you are in the Angeles National forest. You can run forever out there. Also there is another trail head about 1.5 miles that leads to Bailey canyon it leads into the Angeles crest national forest as well.
Taks care,

? said...

Shoooot...I'm not the one you need to be worried about.

I'm sure you have plenty "admirers" that peruse your blog, some desirable...and some not

Great having you around. I cannot believe that you are able to workout and run while on the master cleanse.

Simply amazing. I'd love have a conversation about cleansing and fasting with you!

- P