Topless Bar(bell)

FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am (new time!) & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#132 Mon/Thur @ 6am, starts June 28 (4 slots left)
#133 Mon/Wed @ 6:30pm, starts June 28 (2 slots left)
#134 Mon/Thur @ 7am, starts Tues., July 6 (4 slots left)
#135 Tue/Thur @ 7:30pm, starts July 6 (4 slots left)
#136 Mon/Wed @ 7:30pm, starts July 12 (3 slots left)

#137 is coming…
Thursday 100624
BLACK BOX WOD:
“Topless ‘Fran‘”
21-15-9 reps of:
front squats 95# (men) / 65# (women)
pull-ups
Post time to comments.
Compare to “Fran” and/or “Bottomless ‘Fran’“.

QUESTION of the DAY: What are you doing for exercise/fun/sport this weekend (other than crossfit)?
Preserve the full summer flavor, no canning necessary: apricot purée
Trial to determine if cheerleading is a sport
Another must-read from Barbells & Bacon: 11 tips for CrossFit athletes
Back pain myths: Posture, core strength, bulging disks
Squatting is not optional!
Adam R. hanging around on his California trip:
adamrclimbs.jpeg

Responses

  • Dave A.

    @Brian S. You can just leave the money up front in an envelope, I can grab it when I am in next, I am out of mediums but do have a large there is a minimal difference and you can shrink it.
    @Chris, are you still interested in a shirt.
    I have a few additional mens large Brooklyn t’s please let me know if anyone is interested.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    This can be scaled similarly to “Fran”:
    ———–
    SCALING OPTIONS for “Fran”, courtesy of the CrossFit Brand X forums. Note what they have to say about how long “Fran” should take and the different ways in which this workout can be scaled to maintain intensity:
    Big Dawgs:
    As Rx’d
    Women use 65#’s
    Pack:
    “Fran” done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous. (usually intermediate weights are 65-75# for men, and 35-45# for women)
    We have been recommending trying one of these other variations:
    5 sets of 9 each exercise or
    9 sets of 5 each exercise
    Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
    12-9-6
    Thrusters, 95/65#
    21-15-9
    Pull ups
    If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
    15-12-9
    thruster 95/65#
    21-15-9
    Pull ups
    Puppies:
    Use appropriate weight
    sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

  • Seth

    Dave- I will take a shirt off your hands if you need to get rid of a large.

  • http://allisonbojarski.tumblr.com Allison Bojarski

    (Late) QUESTION of the DAY: What are you doing for exercise/fun/sport this weekend (other than crossfit)?

  • Adam

    I will be cycling upstate saturday and sunday, just cant seem to get off the damn bike

  • Derrick

    Most likely bbq on rooftop and beer garden to root for USA Saturday and the Achilles 5-miler Sunday morning. or, whatever else comes along…

  • Hari

    Effective Monday, June 28, there will be an 8:00 AM – 9:00 AM WOD Monday thru Friday.

  • Koegler (KEG-ler)

    Kayaking at Long Beach

  • Lisa

    Adam, that is because you will need the bike surgically detached after that epic ride!
    I will be crawling through a swamp under barbed wire, chopping wood, digging fence post holes and who knows what else at the Death Race – http://www.youmaydie.com

  • Lenny

    Clean and jerk 135×1,145×1,155×1,165×1,155×1,145×1,135×1

  • Simon P

    @Hari – awesome! and thank you!

  • Dave S.

    AMRAP, one armed pint glass raises during the Korea and U.S. World Cup games on Saturday. Will switch arms to ensure equal work.

  • Leslie

    9:30 on this WOD which I was really happy with because it was the first time I could do all the pull ups with just the small red band. So it took me a while, but I did it.

  • jenn

    7:12 Rx

  • Jai

    38# front squat, purple string pull ups. 6:54. Think I finally scaled a version of Fran appropriately.

  • Sheikh Shuvo

    7:05
    I slowed way down on the pullups – couldn’t do more than 5 or 6 in a row. Getting this number up will be a priority over the next month.