21-15-9 reps for time of:
wall ball shots, 20 lb ball
kettlebell swings, 24 kg (16 kg)
pullups, chin over
For those of you that don't know, Mike Pistono is the FRCF athlete that has been a member with us the longest. His first workout, which took place over 5 years ago, was this workout. He went 10:42 on it. Five years is a long time. Over those five years, he has competed at the CrossFit Games as an individual in 2008 and on the 2009 FRCF Affiliate Team, which took 10th place at the CrossFit Games. He earned a bronze medal at the 2010 USAW Master's Nationals. He has been a Coach at FRCF since 2008. When you are a cornerstone of a CrossFit community, you get a workout named after you.
Mike after doing this workout for the second time in 2007.
Mike deadlifting 315 lbs for a single at a bodyweight of 150 lbs, 3 months after starting at FRCF. He pulls over 400 lbs now at the same bodyweight. (He looks a little bit different with hair, doesn't he?)
Mike pulling 275 for reps at the 2008 CrossFit Games.
"Deeds not words."
- Motto of the 2/22 Inf and FRCF
|Tauer||10:28||(1 assist band)|
|Kat||10:26||(4 assist bands)|
|wall ball shots|
|O-Lift Workout||Strength Workout|