Tuesday 8/27/2013 Bench Mark “DIANE”
We continue on with bench mark week. Great job on FRAN everyone. Make sure to log your times and stats into a log book or app that can help you track your progress.
If this was your first time taking part in FRAN you can officially say to someone, “Whats your FRAN time bro?” Pretty universal in the CrossFit community.
Make sure you drink plenty of water, eat clean and get plenty of rest. Remember to choose the WODS you took part in three weeks ago to compare. Here is the schedule at a glance. Let’s get SWOLE!!!
MON: FRAN
TUES: DIANE
WED: KELLY
THURS: ELIZABETH
FRI: CINDY
SAT: ISABEL
Warm up
500 Meter row/ Ski/ Run
Foam roll Hips, quads and IT Bands
LAX Ball on scapula 2 Mins each side
3 sets of
5 inch Worms
10 Supermans
20 Alt Lunges
Strength/Skill
HSPU Practice
Kick up to wall, lower body to ground, kip up
Work out prep
Dead-lifts
Take 3-4 sets of 6-7 reps to work up to working weight
Training (Met-con)
Bench Mark
“DIANE”
21-15-9
Dead lifts (225/150)
HSPU’s
Level 1/ Scale options
Scale load on dead lifts
Scale HSPU’s with Pike push ups on box/ push ups on floor
2013 08 26
5:44 @ 225lbs/pike pushups form 30inch box
Good job John, this bitch always seems to get the best of me
10:25 RX
Way to battle thru those HSPU’s brett…GREAT JOB!!!
4:24 Rx/pike PU’s from ground
16:00
The last 9 HSPU were w/1 abmat, otherwise Rx’d. This one was a doozy but a great one for my last workout at EVF. Thanks for everything guys.