FRAN :O

30
Sep

FRAN :O


It’s a Green Weiner!
__________

WOD:
“FRAN”
21-15-9
Thrusters  65/95
Pull-Ups

–  Competition Style. 
–  10 Minute Cap.
Standards
–  Thrusters:  Very bottom of the squat.. Parallel doesn’t cut it.  Overhead with ear visible from the front.
  Pull-Ups:  Fully extended at the bottom.  Entire Head over the bar.. Including the chin. 
__________

Cash Out:
Run 200m
Rest 30 Seconds
Run 400m
Rest 60 Seconds
Run 600m
__________

Thank you to everyone who came out yesterday.  It was an amazing event that exceeded our expectations.  The spirit, friendship and encouragement that you all bring is the glue that holds everything together and what makes our gym the amazing place and community that it is!!!!

0 Response

  1. jmiz

    First) I’m not sure what is more puke-inducing: the thought of doing Fran today or the term “butt-lathering.”

    ii) There is no reason someone without kids should be up at 5:24am on a weekend. Ok, fine, the Towers to Tunnel run is the only reason. But let this serve as a warning to anyone else that’s up: I am calling you to baby-sit for me because you clearly need something to do.

    D) The fact that we call our gym a “Box” offends me. In my book, a box has four walls; our gym has like seventeen crevices. So I would appreciate it if everyone started referring to our gym as, “The oblong-shaped room.” As in, “Man, I hate it when we do silly competitions at The oblong-shaped room.” Or “Gosh, those other guys from The oblong-shaped room really need better day jobs.”

    Just one really bad crossfitter’s thoughts yo.

  2. BAston

    No disrespect to anyone, but this is reaching epically insane proportions. This is a crossfit gym not an episode of Glee….. Good lord.

  3. EJ

    Hey guys,

    Like I’ve mentioned before, all opinions are welcome, but lets move on 🙂 and talk about the awfulness of “Fran”

    Otherwise, have a great weekend and we’ll see you tomorrow.

  4. Carmen

    Intimate class this morning. Fun. Weirdly enough, I think this might be the first time I’ve done Fran – doesn’t seem possible, but for the record:
    9:14 @ 38#
    Sprints felt like doody.
    200 m = 1:14
    400 m = 2:00
    600 m = 3:59

  5. amy edelman

    Endurance WOD.

    8x 400m (Eroc made us throw in 2 extra 400m….ummm, thanks??) 🙂
    1:14
    1:18
    1:21
    1:20
    1:22
    1:23
    1:25
    1:22

    Obviously a steady decline. Need to work on pacing

    Strength WOD
    4 NFT
    6-8 KB C&P w/ 1.5 pood (maybe?) it was heavy.
    T2B

  6. Rolf

    Eroc and lauren(Little Beast) endurance wod. 8 400m runs. 1:20, 1:20, 1:21, 1:21, 1:20, 1:25, 1:27 and out of nowhere a 1:14 to finish.

    4 rounds. 6R/6L kb clean and press 2pood. 10 T2B. Not timed.

    Nico- wins the best handstand of the day award. Best dismount to jasen and best effort to Ang

    Thanks coaches for a great day on the crevice-free open air oval and the artificial grass rhombus.

    @paige. Nice work carrying that cone.

  7. sassypants

    Made up the wod from Tuesday. That was a great combination of fun and challenging! Didn’t focus on time so much as good form (as I learned from one of the last ones, during which I almost ended up in a backbend).

    5 rounds, 26 minutes
    rx’d, except I kipped the T2B

  8. Amylynne

    made up the thruster wod from earlier in week (30 sec on/off thrusters pullups). did my pullups strict to work on strength. might have gamed the thrusters too much as i had 1-3 in me extra every round.

    10-10
    10-10
    10-8
    10-8
    10-7
    10-7
    10-7

    total: 127

    (i like how EJ’s man-fran is better than most reg. sigh)

  9. Paige

    Eroc and Gym Belle’s Track WOD

    6 sprints. Eroc has my times but it ranged from 1:25 to 1:41 with an average in the 1:30s

    Strength NFT
    4 rounds
    6 Clean and Press 1.5 pood (39.6 lbs) and 10 Toes to Bar

    great day to be outside!

  10. Jason Castro

    Endurance WOD at the park with EROC and Lauren
    8 400M Sprints for time
    1:24 1:26 1:28 1:29 1:30 1:26 1:31
    1:32
    Strength NFT
    4 rounds
    6 Clean and Press and 10 T2B
    Round 1 with 44 lb Kettle Bell. The rest with 63 lb kettle bell
    Then open gym with EROC
    Chest Press
    5 sets 3 reps
    warm up: 135lbs/10 reps, 185/6, 205/4
    215/3, 225 2+ 1 spot, 220/2+1, 220/3, 220/2+1
    Awesome Day

  11. Paige

    OK correction- I just got a pood lesson (thanks EROC)

    KB clean and press was 39.6 lbs which is over one pood and under 1.5 pood which I now know is 54lbs

    why don’t we say lbs again?

    Oh also open gym:
    watched Gym Belle do ring dips as is if was no big deal. Did a few pull ups and ran out of there.
    D/U = fail

  12. ERIC S.

    8 x 400m
    1:17, 1:27, 1:22, 1:24, 1:23, 1:24, 1:25, 1:23
    4 rounds nft of
    6 clean& press 63lbs kb for 6 reps
    10 t2b

    Bench press w/ jason
    225(3)
    245(3)
    250(3)
    255(3)
    260(3)
    Great job at the track everyone!

  13. dlede

    12.4 miles, 1:39

    sub-8 pace which was my goal and I stopped to pee 2x!

    hills dont phase me anymore.. thanks metrop hill!

  14. Jeremy B

    cp loop: 45:44

    (that’s 7:35 pace and a new pr!)

    working nights, so I missed fran and the endurance wod. hope to join you guys at the track next week.

  15. Nico

    8 x 400m
    1:16, 1:18, 1:25, 1:28, 1:30, 1:29, 1:28, 1:19

    4 rounds nft of
    6 clean& press 44lbs kb for 6 reps
    10 t2b

    Great time at the track with everyone!