We have LOTs of outdoor workout space

Wednesday 170419 “Fran”

“Few things will fill you with as much dread.”  And yet few tests reveal the fitness level of an individual as FRAN.  Listen to CrossFit Founder/Owner Greg Glassman talk a little bit about the orgin of this workout HERE.

As mentioned yesterday- this week we have 3 re-test WODs and one of the moset infamous CrossFit WODs to test is FRAN.  As you can see by the “compare-to” dates listed at the very bottom of the page, it comes up about once every 8 months.  This is often enough to test your fitness periodically but clearly not enough to train you specifically for the routine of 21-15-9 thrusters and pull ups.  As always when testing a benchmark- use your most recent scaling so that you can compare the results.  If you have not done it before OR if you have already done an “apples-to-apples” comparison and improved- then increase the load and set a new standard for yourself.  The idea is to complete this in about 5-6 minutes.  Today we do not have a cut off time… but would like to have you finish in under 10 minutes.  Consult with your coach to determine a level of difficulty that is right for you!

Watch CrossFit Games legend, Julie Foucher do FRAN as part of a demonstration for Pepperdine’s sports medicine department at a lecture hall on campus.A series of experiments with Holden’s students were done with CrossFit Games athletes to look at the metabolic effects of training on some of the fittest athletes on the planet. What better WOD to test this than Fran!

***Saturday 8:15am meditation class, begins with light asana- no experience needed***

Wednesday’s WOD at 7 and 9am, 4 and 6pm
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 22 2016, May 18 2016, October 8 2015, 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

Wednesday 5pm specialty Olympic lifting technique work- snatch and overhead squat

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