WOD 12/3/14
8 Minutes of Ankle/Hip/Back Mobility
A- WU- Dot Drill 5x’s each pattern + Half Tabata- Box Jumps (24/20″) -6 Minute Cap
B- Block or Hang (mid-thigh) Clean- 5/5/5@70% -12 Minute Cap
C- Squat- 5/5/5/5/5@80% -18 Minute Cap
D- Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up -12 Minute Cap
Post your scores to the Whiteboard.
Just in case you cherry picked Jackie here’s her cousin Fran.
Ugh.
I’ll be there 8pm Smanik if you wanna throw down chief style…although that kinda blew up in my face lol
Ugh again.
Somehow I felt that when Tammy asked if I was wodding tomorrow- it seemed very sneaky!
Nice!!! I wana crush my old time of 9:27 by 3 mins! What is your best time and what are u shootin for?
I’d like sub 5. Did 5:52 Rx last winter.
You got that….easily!!!
Sub 7:00 would be amazing for me
Looking forward to it. No cherry picking today
Did this a few months into crossfit and got 9:24rx. Unofficially did 7:37 in my building gym about a month ago. id be elated with sub 7 or pretty much any time better than chuck and Bowstead.
I heard that on Thursday we’re doing “Frankie” in case you skipped Tue. and Wed.
Uh oh, what’s Frankie?
I just made it up… BUT it would probably be something like
3 rounds for time of:
800m Row
15 Thrusters @ 95/65
12 c2b Pull Ups
Too easy, with a name like Frankie it should be-
For Time: 800M Run/21 Thruster (135/95)/21 Muscle Up/800M Run/15 Thruster/15 Muscle Up/800M Run/9 Thruster/9 Muscle Up! -60 Minute Cap
Boom-<3
A little something to motivate you guys for “Fran”. Just be glad you’re not Brook.
http://youtu.be/4GAv1iQ26UM
I think this may reapper in the open I some twisted way
Middle of Fran round if 15 was a mental battle to keep pushing. Tough to do after Jackie yesterday.
Shout out to Chuck – he is officially 6AM Strong!
Seriously impressive time Chuck.
After looking it up, my previous Fran RX’d times are:
11:26 (1st attempt)
6:13 (2nd attempt)
By my math, that means I should be shooting for 1 minute flat this time?
I might have a conflict tonight. If I can get out of it, see you all later.
Welcome to 6am chuck. And our new friend Kevin.
4:50 Fran was awesome to watch while I sucked up every last breath I could to break 7.
go easy on your welcomings to Chuck. He is a 7am’er for life. He was just spying on you guys for us!
Chuck…that Fran time tho…
Chuck- never met you but we need another guy for our Rx team for flex in the city- check it out and see if you’re interested. http://Www.flexhq.com
Thanks guys! I think my last Fran time was >10min, so shout out to Iz, Dariel, Tamy, and Smolov for making this happen for me.
6AM – y’all are great. Gonna have to work out with you guys more often (sorry Hanksta).
OMG I was shitting my pants coming into class today.
Warm Up: Dot Drill + Half Tabata- Box Jumps (20″) – 36 reps
Hang Clean- 5/5/5@70% 105lbs
Squat- 5/5/5/5/5@80% 180lbs
Fran= 21/15/9 RFT of: Thruster (65)/Pull Up : 5:54rx PR by over a minute 🙂
Thanks Iz, Dottie and Smolov
Your all welcome especially Ben aka Chuck 😉
Congrats on your PR’s, you guys fuc*n earned it!!
6:04 RX Fran- don’t have an “official” past Fran time to go
against.
But first day of basics last Nov I
completed Fran in 8:44 with 35lb thrusters and banded pull ups. I’d say that was an improvement I’m happy with 🙂
YO!!! Iz stop playing!
You need to program Frankie, looks pretty serious –
Although The name should be Frank for Rx and Frankie for scaled
It does appear heroish to me.
Ben and Superman once made a bet to see who had a better Fran time. The loser had to start wearing his underwear on the outside of his pants.
Chuck’s given name is Ben, FYI
Ben Chuck whatever. I can’t keep up with all the nicknames msof!
http://breakingmuscle.com/strength-conditioning/successful-pull-ups-for-beginners-say-no-to-bands#
For those that use them and say they will stop eventually.
Usually I hate everyone in my ear, but tonight I have to say thanks to all that got in my ear- b/c I heard you all loud and clear- “GET UNCOMFORTABLE.” That was my motto before walking into the box tonight- I rarely let myself get to the point where it really hurts and could I have pushed more tonight..sure, but I’m pretty pumped about my 1 minute and 30 second PR. 4:20 Rx bitches!
Congrats to Cory too- awesome work (I’ll let him give his top time)! Looking forward to hearing some great numbers from the night crew (yeah that’s right morning crew let’s see who’s top dog on Fran).
Good work everyone- just the beginning of what’s to come in prepping for the Open. Looks like we might have a nice crew sign up this year.
Thanks Tina. So happy for your PR. All the pushes tonight were needed for sure. Love that kind of energy.
First off great work by everyone today. Some really good times. And if you 6am stronger’s want to come and see some really GREAT times swing by a 5pm or 6pm class. 😉 HAHA.
6:59 at 6am translates to about 2:12 at 5pm . Chuck would have had a negative split based on that. I remember doing something called frannie once. Frankie looks awful.
TRUTH, Sloots
I don’t know I wake up at about 5am everyday and I don’t always feel so great by 6pm..so it’s probably pretty even.
I don’t roll out of bed and sit at a desk for 10 hrs (no offense to anyone that does) Let’s just call it what it is- we all did good work at whatever time of day we choose to work out.
I smell in house competition going down!
#TeamPM
Haha..
Tammy- I know you’re loving all this blog action! Fran brings out the animal in everyone!
I successfully dominated Fran today (4:04rx). Even though i couldn’t get up for about 15 mins after and my lungs are still burning. Big ups to Benchuck for getting me motivated early and then Tina and Cory making it even harder! I’m pissed i didnt get sub 4 mins, but i’ll take it for now and i do not plan on doing this again for at least a year. LOL
Nice work dude! Wish I was there to watch. Sub 4 next year.
Hell yeah-nice work Greg!
What a night!! So cool to everyone enjoying Fran! Lol. Glad to see so many people embracing the suck and getting uncomfortable. Huge shout out to everyone who PR’ed. Chuck, great work and thanks for getting #TeamPM pumped up to go hard! Tina, ur a freakin beast and i want your fran time and ur biceps lol. Cory, i tried to get ya but just couldnt do it today. Im super proud of how awesome you’ve been doing. And a GIANT shoutout to my teammate Greg aka G-money aka G-fresh aka G-nasty (i can keep goin but ill stop). 4:04 is freakin beastmode my dude!!! A pleasure to throw down along side you tonight!!! And Patty keep ur head up…4:40 is nuthin to be upset about. Tonight I Rx’ed It and beat my 4:52 with a time of 4:29. I cant be mad about that! until next time folks, have a great night.
Hahahha this is awesome – good shit everyone 🙂
So this was fun – wanna compete ?!
Bring it to the Beat streets fundraiser next Saturday at the box. Get a partner and gear up for some more thrusters and pull ups.
Watch out for 718 in the open in the 2015 open . Actually I’m just gonna leave the way I typed that disoriented from fran
4:26!! Nice work Matt. Killed the globo gym time.
Thanks Cory. It’s a lot easier when you don’t have to ask, “hey can I work in, sort of the on clock here”
Ahahahah Hanky aka Rhabdoman!
These are some serious times. Time to engage that step my game up button. Can’t wait to do this one again it’s been approximately a year and 5 months.