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Friday 150410 Running Fran

 Remember at the beginning of the week I told you there was going to be plenty of running programmed?  Well, here it is: Fran plus 900m of road racing.  Monday you ran a full mile and today it is just over a half mile!  There is SOME similarity to the Open WOD 15.5 here.  Of course, there are 27 fewer reps to perform, it is running not rowing AND it includes pull ups…but other than that- it is the same idea.  Keeping this in mind- why don’t you go about it a bit like 15.5- but slightly less conservatively.  A full out sprint might not make sense, expect for the final round.. but a slow jog isn’t the idea either. Next, think about how you will handle each of the 3 round of thrusters and 3 rounds of pull-ups.  Have a plan about how you will break them up.  Don’t simply go into it thinking, “I will do as many as I can and then rest.”  But rather- go into it with a plan of taking breaks in smart places BEFORE you push yourself over the brink… into the land of no return.  And remember- a single no rep on the thrusters can cost you 20-30 seconds, so make every rep a completely solid one.  Finally, use your most recent Fran time to estimate your likely finish time under the best case scenario.  Then make it happen!

You can Turkish Get Up pretty much anything you can hold onto… Post your Turkish Get Up Pic to our Facebook Page

You can turkish-get-up pretty much anything you can hold over your head with one hand… post to CrossFit Malibu Facebook page your most creative TGU!
Friday 7, 9, 10am and again at 3 and 5pm
For time:
400m run
45/30kg thrusters, 21 reps
21 pullups
300m run– to wooden electrical pole
45/30kg thrusters, 15 reps
15 pullups
200m run- to artifac tree mail box.
45/30kg thrusters, 9 reps
9 pullups
Post time and load to chalkboard/journal
Use most recent Fran time to gauge load/scaling and pacing:
Sept. 25th 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

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