{"id":51,"date":"2008-02-16T18:33:06","date_gmt":"2008-02-17T00:33:06","guid":{"rendered":"http:\/\/blog.brickhouseracing.com\/archives\/51"},"modified":"2008-02-17T18:41:14","modified_gmt":"2008-02-18T00:41:14","slug":"cf-fran","status":"publish","type":"post","link":"http:\/\/www.brickhouseracing.com\/?p=51","title":{"rendered":"CF Fran"},"content":{"rendered":"<p>The workout-<br \/>\n21-15-9 reps for time of:<br \/>\n95# Thrusters<br \/>\nPullups<\/p>\n<p>My Version:<br \/>\n55# Thrusters<br \/>\nPullups assisted w\/calves on a bar in the squat rack<br \/>\n5 min, 15 sec<\/p>\n<p>Ideally, it&#8217;s done in under 5 min. I was pretty close, but I have to get better at pullups. I had to stop &amp; rest between some of the reps. Some people (women included) can knock it out in under 3 minutes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The workout- 21-15-9 reps for time of: 95# Thrusters Pullups My Version: 55# Thrusters Pullups assisted w\/calves on a bar in the squat rack 5 min, 15 sec Ideally, it&#8217;s done in under 5 min. I was pretty close, but I have to get better at pullups. I had to stop &amp; rest between some&hellip;<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":[]},"categories":[5],"tags":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pa8Uq-P","_links":{"self":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts\/51"}],"collection":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/users\/151"}],"replies":[{"embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=51"}],"version-history":[{"count":0,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=\/wp\/v2\/posts\/51\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=51"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=51"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.brickhouseracing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=51"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}