Beginner WODs: Tuesday 120724

Beginner WODs at HR:15
A: “Fran”
21-15-9 reps for time:

Go read and comment on Coach Jason’s article: “What I’ve learned and where I’m going”

I asked Tracey for a quote about this post-race turkey-leg consumption, pictured below: “The deliciousness of this roasted hunk of turkey meat can only be compared to the feeling of satifsfaction you get from running across the Rebel Race finish line knowing that in five minutes you can wash the mud from your ass crack and lady bits.”

Here’s what’s on tap for Wednesday’s beginner WOD classes at HR:15 and HR:30:
A: Press 5×2

B: Goat practice (what’s a “goat”? click here)

Here’s what’s on tap for Wednesday’s CFE WOD classes at 6am, 7am, 8am:
All Hail to the half mile! It’s 800 meter day with Coach Heidi. How many? Four! 4 X 800m with full recovery.

Meet Coach Heidi at 28th street at 6am, 7am, or 8am. It’s free to all CFNYC members and $10 for non-members.


  • joncoffey

    Long time since we last saw a “run around the block”-style warmup.

    A: 6:48 @75#, blue band. From the elements notebook: “November 30, 2011: ‘Fran’ 3:42? [sic] @45#, jumping pull ups”

    Coach Ryan Fashion Update: Custom Reeboks shipped this morning. I propose that the 6:15AM regulars get matching pairs to really solidify that cult vibe we strive so hard to achieve.

    • We’ve been a bit constrained on runs in 28th St, as it’s tough to come in and out without overrunning the small (and heavily used) lobby. We’ll shortly be punching a hole through the NW corner floor, and installing double-wide stairs there to turn the current service entrance into a new, glass-fronted private entrance.

      Once we do, it’s back to running WODs and warm-ups with a vengeance. 🙂

      • joncoffey

        Glad to hear it…I think. 🙂

        I for one am impressed with the progress at 28th. It isn’t long ago that there was just a pile of bumper plates and clips in the SW corner, and 6 people was a large “beginner” turnout.

        Although I do occasionally miss the days when I was the only person to show…

  • Steve

    A: definitely 10: something. I was too focused on not throwing up to hear Ryan. First round as rx. Switched to blue band for last two rounds.

  • Justin W

    Previous time meeting Fran in Elements (5/21/2012) — First round (1) blue band, 2nd and 3rd (2) blue bands. Bar-only Thrusters — 7:55

    Today — Pullups all rounds Rx. 80# Thrusters – 8:28

    I thought meeting Fran the second time around, she’d be nicer, but she’s still a mean bitch!

  • Jeff D.

    Had to dig around to find my Elements numbers:

    3/15/2012 – Fran – 45#, green band, 5:25
    5/17/2012 – Fractured Fran – 95#, green band, 7:05
    7/24/2012 – Fran – 75#, no band, 6:30

    Really wanted to do more weight but based on how my forearms are feeling right now, 75# was the right call.