“War Frank”

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Monday 100301
War Frank
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to comments.

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Shoulder mobility and overhead squats
The “cherry pick” WOD
Head case
Omega-3s–are you taking them?
Setting personal records


  • Scaling options for today’s workout (along with a warning about GHD sit-ups) from the CrossFit BrandX forums:
    Usual warnings regarding GHD sit ups. If you don’t do them regularly and in fairly large numbers, DO NOT do them in the WOD. GHD sit ups have an heavy eccentric action. Movements that have heavy eccentric action such as jumping pull ups, KB swings and GHD sit ups have been linked to rhabdomyolysis.
    Big Dawgs:
    As Rx’d
    Muscle ups are most often done on rings but bar muscle ups can be used. If you cannot do muscle ups, today you are not a Big Dawg.
    The Porch:
    Three rounds for time of:
    15 Muscle-ups
    100 Squats
    25 GHD situps
    Three rounds for time of:
    10 Muscle-ups (or 20 of the progression of your choice)
    50 Squats
    25 Situps
    Three rounds for time of:
    10 Muscle-up progressions of your choice
    35 Squats
    15 Situps
    Three rounds for time of:
    5 Muscle-up progressions of your choice
    20 Squats
    10 Situps
    If you do not have rings the usual sub is 3/1 pull ups and dips/muscle up.
    Some Muscle up progressions:

  • Ari karason

    I cant wait !!

  • Hari

    My suggestions for scaling:
    40% Reps = 10 MU’s, 40 Squats, 14 GHD Situps for 3 Rounds
    60% Reps = 15 MU’s, 60 Squats, 21 GHD Situps for 3 Rounds
    80% Reps = 15 MU’s, 60 Squats, 21 GHD Situps for 4 Rounds
    80% Reps = 20 MU’s, 80 Squats, 28 GHD Situps for 3 Rounds
    Full Sub for MU = 4 pull-ups + 4 Ring Dips
    Reduced Sub for MU = 3 pull-ups + 3 Ring Dips
    Alternate Sub for MU = Partial MU, either from knees or jumping
    I’m scaling this, because there is going to be another WOD tomorrow, and I want to be able to do it.

  • Jeff

    This place opened today:

  • jenn

    25:07 (MU progression from knees)
    Got a couple kipping pull-ups in this morning – still working on the deadhang pull-ups.

  • Justin Katz

    MU Progression from Knees
    100 Squats
    35 Sit-Ups Ab Mat

  • Justin Katz

    Three Rounds
    MU Progression from knees
    100 Squats
    35 Sit Ups Ab Mat

  • jake

    Personally I think this workout is stupid. I can do 30 muscle ups in about 9 minutes(nothing special) so I figured this would take me about 40 minutes to an hour…not ideal
    Scaled the muscle ups to 10..maybe would have done 15 if my shoulder was better
    My time was 19:38
    Didn’t feel the need to scale the rest
    Just an FYI if you are planing on doing this and want to know if anyone scaled the muscle ups.
    Chad did the same scale and finished in like 25
    Good luck if you are doing the 75 MU’s!

  • Hari
  • Zach Singer

    Scanned a little bit of that link, Hari.
    Main takeaway — The poster under the alias ‘Hoosier Daddy’ knows how to drink. I like his style.
    Hoosier Daddy said…
    I only have one beer per day which I enjoy from my 72oz custom beer mug.

  • Court

    Hey everyone-
    great Mobility Cert with Kelly Starrett this past weekend, tons of useful info for our training. I’m really looking forward to implementing a LOT of his drills and revising my deadlift and back squat technique (again!).
    I also wanted to mention that weekend in Boston Z-Health is having their “Essentials of Elite Performance” seminar (http://www.zhealth.net/essentials-of-elite-performance), all of the tools from R, I, & S-phase tailored for you over the course of 3 days. As someone who’s been doing Z as an adjunct to my CrossFit training, it’s been absolute awesome for my mobility and recovery as well. The early-bird registration has passed but if you call them directly and tell them “Court sent you” you will still qualify for it, $150 off, and they guarantee satisfaction 100%.
    If you have any questions about the training, don’t hesitate to ask me about it.

  • Sara

    10 sets:
    10 CTB chin ups
    10 ring dips
    (rest 30 sec)
    rest 10 min
    AMRAP Double Unders – 3 attempts, rest as needed b/t attempts
    24:58 rx’d, total time with rest

  • steve s.

    27:33 I think.
    Scaled muscle-ups to 10. Also, I did some of the squats while I was resting between muscle-ups to keep up the intensity.

  • Emerson
  • Reagan

    RIP Warren A. Frank, may your sacrifice never be forgotten.
    Had to do this one in the garage, so no GHD. Subbed 2:1 Butterfly Situps (70/round)

  • james keller

    20-50-35 / did the muscle ups from the ground and did abmat situps

  • Mike Mishik

    43:13…mu’s per round:
    round 1 : 25
    round 2: 14
    round 3: 6
    pretty much lost it around #40

  • Opt wod from a few days ago
    20 min, on the minute do 2 c&j and 6 swings
    used 83# and 1.5 pood
    weight was easy, swings were exhausting

  • Hari

    14:57 Scaled to 40 percent (10,40,14) per round

  • Emily

    scaled porch subbing 15 each ring rows and ring push-ups for muscle-ups as per shoulder.
    thanks for your patience and all your help, Court. I really do appreciate it.

  • Mike K

    Sara – 72 double unders is awesome!
    Box squats – 10×2 @ 225 30 sec rest
    Press – 5×5 @ 135 – should have gone heavier on these
    6:09 on the DWOD I think – need to double check tomorrow. Sledge swings & 200s instead of ball slams & gassers.

  • Rickke

    Took a look at somw CF Invictus WODs Craig & Zach were doing out in Brooklyn last week. Tried one out today:
    Three sets of:
    Front Squat x 4-6 reps
    Rest 90 seconds
    Knees to Elbows x 8-12 reps
    Rest 2 minutes;
    and then,
    Three rounds for time of:
    Hang Power Cleans (155/105 lbs.) x 6 reps
    Box Jumps (24″/18″) x 12 reps
    400 Meter Run
    Front Squats: 3 x 5 – 165, 175, 185
    K2Es 3 x 12
    HPC (subbed 115#)
    Box Jumps 24″
    subbed 500m row for 400m run

  • Ari Karason


  • Ricardo

    Ari did you do it RX’d?
    25 progressions, 75 squats, 35ghd.
    I don’t remember my time… I think I lost consciousness for a few seconds. haha

  • Ari Karason

    yes, RX’d it

  • jake

    Ari…I hate you.

  • Jai

    Subbed 15 jumping muscle-ups, 50 squats (my left knee was telling me weird things during the warm-up so I opted not to be too crazy with it), and 25 GHD sit-ups.

  • Ricardo

    Jake, be easy… he’s a youngster. You know they’re stronger and faster than us geezers.