Didn't we just do this two weeks ago?

Thanks for giving me butterflies (read: gas) until tomorrow.

Raf -

One of the features of this training cycle is that we will be doing more repetition than usual, and more Benchmarks (Fran, Murph, Cindy, etc).

Rationale for current training cycle is HERE.

Grid is here.

I did change Fran from Friday to Tuesday for two reasons: We are going to 3-on 1-off effective today (Tuesday). I thought it would be a fitting first "official" coaching experience for D.

Finally, it has been almost a month since we did this (Nov 5.)

Well kiddos it looks like Fran is in and the track is out on Tuesdays. I am very much looking forward to Daniel running the show tonight and picking up the track workouts on the weekends. We'll have to figure out a schedule that works for people and double up the workouts with the CFEB wods but I'm sure it won't be a problem because you guys are bad ass and not wussies.

Xoxo,
Princess Raindrop

Max/Daniel: I'm still having knee problems on one leg, would you suggest modifying Fran or doing another workout? Running and full knee bends with a load seem to be the most problematic (ie. squats/thrusters are bothersome, push presses less so).

On a related note, any thoughts on the romanian deadlift for strength work instead of the back squat/DL for a couple weeks?

I suggest subbing heavy push-press with a weight that is going to be a good sub (ie the same number of reps you can do on thrust @ #X sub with PP @ #y).

Track WODs should be doubled up for those serious about competing (format is almost certainly multiple events in one day).

I will see about meeting at track/hills for "official" WODs 2X month.

Brandon - RDL, straight leg DL, weighted hypers, good AMs. p-chain work. I need to do this myself.

Thanks Max.

I guess the memories of pain make it seem like we did Fran just yesterday.

Brandon can you describe where the knee issue is felt: is it in the joint itself or is the kneecap the issue. Is the location of pain anterior or posterior respective of the joint or kneecap; also, is it offset: cranial (crudely top), caudal (crudely bottom), medial (crudely inside), lateral (crudely outside)? A medical professional should tell you that injury location for the broadly defined overuse (non-specific) injuries can help refine causation and rehabilitation. As I am not a medical professional it is my opinion that heavy ATG squats will cure your epic wussydom.

For those of us who have attended the track workouts for the past couple of months, boo on their second-class treatment.

Welcome back Gita. Classic line, "As I am not a medical professional" here is my medical opinion. I am not a doctor, I just play one on TV.

Actually, my knee doesn't hurt at all. This was just a ploy to draw Gita out of hiding.

The pain is posterior w/r to the kneecap above the joint, radiating behind the joint post-exercise. It's to the medial side of the kneecap. Basically feels like I've got a big bruise in the middle of my knee under and to the left of the kneecap.

Looking forward to my non-medical opinion from my non-medical professional. Somehow I think the response I'm going to get is "300# ATG squats will definitely cure you."

Of note to any barristers who peruse the CFEB board. I have zero relevant medical experience or credentials. The following Terms and Conditions apply to any and all advice, express, implied, or reasonably inferred:

1. The standard of care for all services performed or furnished will be the skill and care ordinarily used by those of similar experience and accreditation.

2. Liability is limited to the fees for services performed.

Since I know slick (are they considered “slick” because of the scum coating?) lawyers are not stymied by contract language. I plainly state that only an idiot would tell someone with an undiagnosed knee injury to “heavy squat ATG”. That is monumentally stupid; I was just joking.

Clear Esq.?

8:25 Rx (PR)
This was not as traumatizing as last month's Fran which took me 10:42. I like the new pull-up bar for shrimpies.

7:27RX 55 seconds faster than last time, which I am happy with. Still far off PR of 5:45.

6:03, sub 115# push press for thrusters. Knee felt ok afterward.

Don't worry Gita, I was being sarcastic. But I do know some slick lawyers.

I mean 6:05, sorry.

6:53RX took me a good 30 minutes to fully recover. i strung the thusters together much better than my first attempt, so i was happy about that

I am doing finals at school this week and didn't have enough time to make it to class yesterday. So, I tried doing "Fran" at the gym at school. I come to find out that you just can't get the energy you get when training in a class environment(Crossfit). I guess it's better than nothing.

Ken

Ken - time? Is does not matter if it is not a world record. Post it.

It was approximately 9:30RX. :)

10:01 RX PR. I may have had a small asthma attack during and after this. No wonder it was so terrible.

Ken - RX meaning you got the kip down? Sweet!

11:36. I found Fran results in my notebook from June. 4:55 improvement.

11.32sc
knocked 3.10 off my time and added 10lbs from the nov. Fran.

Hey,

Couldn't make it to this workout :o(

Morning workout:

5x5 Front Squat: 215#-215#-215#-215#-215#

5x5 Press: 115#-115#-115#-115#-115#F x 4

My press needs gets a bit ugly upon fatigue.