Well it looks like the prediction for today’s WOD was right on track! A triplet version of a Benchmark Girl WOD. That means you should have SOME idea of how this feels. You know “Fran” is a short, 4-8 minute met-con workout but this one is ramped up a bit from the original: using DBs makes the thrusters more difficult and the addition of a chest-to-bar requirement for pull-ups is tougher too. While there is an extra movement in here in the form of a difficult pull up… this doesn’t make the WOD inherently more rigorous, per-se. It does make it longer and will cause you to go into the remaining thrusters and pull ups with more arm fatigue- but that also will blunt the intensity a bit as well. Meaning, you won’t actually be able to maintain the power output that you do in a standard “Fran,” but you will likely need a few more quick rest breaks. Still… this should be done in FAR less time than the Monday and Wednesday WODs this week OR should be scaled to finish in the 10-13 minute time domain. Coaches will help with this
Notes from Kolby: As most of you know, I have been training on weekends to become a Los Angeles County Ocean Lifeguard. This Saturday is the graduation followed by my first shift at Zuma Beach. I still don’t know if I will get a schedule or if I will be working via daily hire but you can bet you’ll see me still at the hut training and coaching most of the morning hours as no shift starts earlier than 10am and I whole heartedly believe that CrossFit is the best type of training for this job, the unknown and unknowable. A few of the permanent lifeguards put together this video throughout the academy, it was a blast!
Watch the full Los Angeles County 2016 Ocean Lifeguard Training Academy video HERE.
Kolby at 0:45 doing some solid gymnastics-inspired push ups in the soft sand. Nice shoulder/elbow position and full range of motion. Happy Graduation Kolby!Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Midday Open Training Hour and 5pm Olympic weightlifting session/heavy work
21-15-9 reps/round for time of:
DB thrusters (45/30#…Rx+ 50/35#)
Chest to bar pull ups
Decline push ups (hands on DB, feet on box 16/12”)
Post time and scaling to chalkboard/journals
