8/3/2014 CrossFit Workout of the day
Warm up
“Baby Annie”
5 mins
10 Double Unders
10 Sit ups
Add by 10 after completion of each set. If you do not have double Unders this is your time to practice. If you are efficient, you cannot move on until you do all sets unbroken
2 sets of
5 inch worms
5 squat stretches
5 iron crosses
5 spider man stretches
Strength/skill
Back squats w a 2 sec pause in the hole
5-5-5-5-5
60%
70%
75%
85% across last 2 sets
Training
BENCHMARK
Option 1
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
Option 2
“Fran’s sister”
15-12-9
Thrusters (115/80)
C2B pull ups
Scale options
If you have never done Fran before, you are doing option 1
Only those who are doing FRAN’S Sister RX will attempt options 2
2014 08 03
Strength:
Last set at 215#
Fran:
8:23 rx
1st time doing Fran RX… Was hoping she would be gentle…not so much
Great way to start the week! Last set @ 185
Fran – 5:25 Rx 🙂
Badass!
Thank you Jeff!!! Amazing what working out with an awesome group of people can do for your performance 🙂
Strength: Last set of 5 at 175#
FRAN – 5:23 RX – 2 hrs later and still having trouble clearing my throat. Oh and subway stairs not my friend today.
Thanks for programming coach!!
good performance by the athlete of the month!
still or is it someone else now?
in my mind ill always be athlete of the month
the great evf athlete of all time.
I vote Alexis as EVF Athlete of the Month. I have no idea who she is but she crushes sh*t.
Frantastic Monday. 7:26 @ 75#. 10lbs heavier & finished in about the same time as 5 months ago. I was happy.
strength last set @ 100#
9:51 @ 65# with ring rows. went up 10# in weight from march.
similar to brett, my throat/esophagus is weird. I spit up my water 2x on the way home. fun stuff
Great work 5:30; Last set 215; 6:52 on Fran; 1st time RX – although i used box in back, and was clearly too high –not sure if it helped or hurt. love the benchmarks, thanks coach!
Strength: Only got through 4 sets but finished at 195#. Sacrificed set 5 so that I could catch up with my buds John and Justin.
Fran: 8:13 RX.
Fran was the first workout I did during Onramp at Blackbox in March 2012. Just the bar (45#) and Green Band. Finished in 5:35 and thought I was a stud. Brett beat that RX.
I am always causing programming problems on Mon. am – subbed BSs w/ 3 position power cleans – last set @ 185#
“Fran’s Sister” in 5:47…115# is a game changer
Strength: Last set @ #215
Met Con: 6:37 Rx
My left lung is still mad at me
Way to kill it guys!!!
Strength: last set at #110
Fran: 6.39 Rx weight/banded pull-ups for first half and then had to do ring rows for last set of 9 and 3 of the 15 cos grip/forearm went nutty.
Buuut… That’s coming from my first Fran being with just the bar (#35) and two bands last March. #progress
Alexis, you’re a beast darlin! Way to go!
I almost fell off the bar.
no strength
8:36 at 55# with pull ups
toped out on 205# on the strength.
Fran 4:40 Rx.
First time going at Fran rx. 7:35. With better planning could have been under 7. I’ll take it
Baby Annie as a warm up makes me oh so so happy! 135 for backsquats and Fran in 9:37 at 65lbs and using the rings. Fran and 12:30 #killedit!
Fran RX – 5:18 – pull ups