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Wednesday 200812 “Fran”

It is likely that the person with the most WODs at CrossFit Malibu over the past 11 years is Darryl. He has averaged at least 4.75 workouts each week and this past week marks the 8 year anniversary for him and Coconut at the Hut. This means they are both quickly approaching the 2,000 WOD mark. He has journaled more than 5 composition notebooks! That certainly has me (and everyone else!) beat in terms of number of training hours. Keep up the consistent work Darryl… and Coconut. Some battles are won by brute force, but wars can also be won by attrition!

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Wednesday’s WOD at 7, 9, 10am and again at 4pm
“Fran”
21-15-9 reps for time:
Thrusters (43/30kg)
Pull-ups
Record time, load and any scaling

Compare to Feb 13 2020, July 30 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, 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

Intended Stimulus
Fran is a classic example of a high intensity workout. The goal is to finish in under 7 minutes. If you have a compare to time that is around 6-7 minutes, re-test it with the same load. Go up in load IF your last attempt was under 5 minutes. Realistically, you should be able to complete the round of 21 in 3 sets max, and the round of 15 in a maximum of 3 sets as well. That goes for both the thrusters and the pull-ups.

General Warm-up
Let’s start with a simple warm up of 3-4 rounds of 10 air squats, 10 push-up down dogs, and a nice long lizard lunge on each side. Hang from the bar and get in a set of scap pull-ups. Get in 5 long pausing air squats before getting back up on the bar for a set of tight kip swings.

Specific Warm-up
Grab a barbell and go through basic barbell. Add a little load and go again, this time turning the front squats and presses into thrusters. Gradually add load as you mix in some pull-ups. Today, you will build up in load a few kilos over the load you’re going to use in Fran. Get in 2-3 sets of 5 at this heavier load. Take load off and do a few thrusters at your chosen Fran load. As a group, on “3…2…1…GO” get in 7 Thrusters and 7 Pull-ups as a final heart rate spike.

Workout Notes
Again, today needs to be fast! Only a few breaks throughout the entire workout is the way to go. On the thrusters, remember that you’re more efficient when you keep the bar high on the shoulder until right after the hip forcefully opens. Then, when you are bringing the bar back down to the shoulders, wait to initiate the next squat until right when the barbell touches down on your shoulders. Efficiency on these 2 movements is key to being able to break off large sets and in turn, finish fast!

Finish
Wrap things up with a 400m walk to let the heart rate come down. Get in some forearm massaging and lat stretches like child’s pose and down dog.

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