Friday 131018

All-levels WOD/Beginner WOD:
“Fran”
Thruster 95/65 lbs
Pull-ups
21-15-9 reps, for time

Competition Team WOD:
Part A. Perform 15-25 skin the cats for quality – not for time.
Part B. Power Snatch TNG with Partner 12 rounds x 3 reps (36 reps total completed by each person)
Part C. Tabata L-sit (Score is total seconds accumulated in L-sit)

CFE WOD:
3x 800 m sprint
full recovery in between

P1250818
(Photo credit: Alex Robleto)

The Workout: Rowing with Esther Lofgren, Olympian
“The happy man does not wear a shirt.”
Ice, ice, maybe?
How much can one extra hour’s worth of sleep change you?
Everyday jet lag

Here’s what’s on tap for Saturday’s classes:

All-levels WOD/Beginner WOD:
A. Back Squat 10-10-10
B. 10 rounds: 20 double unders, 5 toes to bar

Competition Team WOD:
Part A. Find 3 RM Front Squat in 10 minutes.
Part B. Split Jerk – Work up to a tough double in 20 minutes.
Part C. Set a timer: Spend 20 minutes working on a gymnastics skill, then 10 minutes on flexibility (splits, pike stretch, bridge ups, or any progression for these skills).

CFE WOD:
Reservoir loop repeats. Coach Kasey will help you determine volume and scaling options. Once again we will be meeting at 96th and Central Park West at 9am. Please call or text Coach Kasey if you are lost or running late: (408)483-4372.

Responses

  • Brad Hoover

    Well, that was humbling. 9:21 Rx. First Fran Rx’d (May 23 was 7:38 at 75#). When you find yourself thinking “this is a nice rest” while doing kipping pullups you know it’s a brutal workout.

  • JP

    7:54 Rx / PR. First Fran was May 23 (148 days ago) 9:23 Rx. 89 second improvement. Definitely need to build up my thruster tolerance. R2 legs turned to Jello quicker than expected!

  • Matt T

    3:19 Rx

    • Eric

      Awesome job

  • Eric

    5:14 RX – wanted to get sub 5 mins but I’ll take it.

  • stevenrerickson

    6:54 @ 65lbs. Disappointed but knew it going in. Not much sleep this week. Room to improve. Nice job everyone!

  • Jim S

    Didn’t the schedule used to show how many slots were still available in a class? That function seems to have gone away which makes for the frustrating of clicking on one, find out it full, open up calendar again, scroll down, click on another, find out its full….

    Am I missing something obvious? Thx

    • ben

      And along those lines, what happened to the Zenplanner app in the appstore? It was ugly but functional and quicker than the mobile site to sign in to classes. I still have the version I downloaded when it was in the appstore on my phone, but my wife can’t download it. Any word on if/when it’s coming back?

    • Todd Brandon Morris

      I use the Mercury browser on my iphone and that shows you open spots. If you want to know if a class is full on your desktop you can tell because there are diagonal lines over the class time. e.g. 10am, 10:30am and 11am are full classes in the screen shot that you displayed. hope that helps

      • Jim S

        Ah, thanks. I didn’t notice the diagonal lines. I knew there must be something i was missing.

  • Nicki Osborn

    9:50 with 43# (and Rx pull-ups)

    Since I can’t really compare it to Burping Fran or Fractured Fran, the only other time I’ve done Fran was in Elements: 8:21 with the 11# training bar and blue band…what a difference a year makes!

  • Albert Insogna

    5:57, still catching my breath.