fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Thursday 151008 “Fran”

Over the past year we have yet to run the classic benchmark girl-WOD “Fran” in regular classes.  The closest we have come is with a WOD on April 10th that was the same structure and repetition totals of thrusters and pull ups- but it included a decreasing ladder of short runs after each set of pull ups.  Aside from that one- not a trace of Fran-like stuff at all in our regular group WOD programming for quite a while.

There occasional periods in our programming where we bias a movement, focus on a time domain, work a cycle targeting one activity or skill… and we have definitely done that with Fran in the past.  Over a year ago we ran “FranFit” an entire strength cycle focused on thrusters and pull ups in many combinations.  We did double Fran, extra heavy & muscle up Fran.  Fran with dumbbells and weighted ring pull ups, work:rest, relays and on and on.

Can you guess the result?  Spoiler alert: personal records all over the place for everyone.  No surprise.  Because when you specialize at something- you know exactly what to expect and so you know how to spend your time in training.

Today we do Fran as part of our standard practice of testing the unknown and unknowable.  We have trained- in general- not knowing when the test could come or what it would be.  And today it was Fran.  PRs everywhere today?  Only time will tell!

Marcia puts work in with some rope grip pull up training
Marcia puts work in with some rope grip pull up training

Thursday’s WOD at 6, 7, and 9am again at 4 and 6pm.
Midday Open Training Hour at noon, Olympic Lifting tech 5pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (44/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to:  September 25 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… as well as a Saturday morning at some point in the early months of 2013 and on a Saturday at 8:45am in recent months.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.