Monday’s WOD 2/11/13
Vince – You wanted a good workout, here you go.
Buy In:
Back Squat
3, 5 or 7
WOD:
Fran
21-15-9
Thrusters 95/65
Pull-Ups
Last performed 10/21/13
Cash-Out:
Stretch – Forearms, Hips
For today’s buy in we are going to continue with our strength cycle. Back squat… 3, 5 or 7 reps. Most of you are starting to stall out on repeated 3 rep maxes. That is fine. Maybe it is time to drop the weight and start performing 5 or 7 rep maxes.
For the workout we are going to perform CrossFit’s most infamous benchmark workout, Fran. This workout doesn’t look like much on paper, but it will amaze you at how potent it can be. This workout is a couplet of thrusters and pull-ups. You will start by performing 21 thrusters, then 21 pull-ups, 15 thrusters, then 15 pull-ups, 9 thrusters and finally 9 pull-ups. We last performed this workout on 10/21/12
For the cash-out, spend some time stretching out your wrists to loosen up the forearms. Also spend some time mobilizing the hips, quads, and hamstrings.
Results
Sunday, February 10th 2013 at 7:48 pm |
It’ll be over in 3 minutes…
http://games.crossfit.com/video/mens-final-fran-heat-1-2-3
Sunday, February 10th 2013 at 8:20 pm |
It’s one of those things where your morale and pride will hurt more in the end.
Monday, February 11th 2013 at 10:33 am |
Not the fastest time, but I completed it heavier than last time and unassisted on the pull ups..
Thanks to Aimee for getting in my face and keeping me on the bar for the last 9..
C2 has such a great group of people to work out with.
P.S. I still can’t feel my forearms..
Monday, February 11th 2013 at 3:03 pm |
New blog post over at brittmorey.com!
Big HUGE congratulations to Vince who PR’d Fran by over a minute today!
Monday, February 11th 2013 at 8:08 pm |
Thanks Rick for the crappy welcome back WOD (JK) and a big thanks to Britt who wouldn’t let me stop until I was done. I still have a LONG way to go to catch Aimee tho, or Adam, or Jazel, etc.