CrossFit East Bay WOD @ GWPC 101029
WOD 101029
"Fran"
21-15-9
Thruster 95#
Pull-up
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MWOD
Today's MWOD is all about Fran. If you're serious about PR'ing today, you owe it to yourself to watch the video and then examine your own movement patterns to check your mobility in both your thoracic spine (upper back) and hips. If you have any history of pitching forward at the bottom of the thruster or knees coming in on the drive, then fixing these issues will result in tangible performance gains. You can do this either pre or post Fran, but you might see more benefit doing it beforehand.
1) Spend a minute on the foam roller or a pair of LAX balls taped together, working your thoracic spine extension - lie on the roller/balls, get it to the scapulae, and extend your arms to the ground overhead. 4 minutes.
2) Take a very wide stance, and drop down below parallel to the right or left, straightening the other leg to the side and rotating the toes off the ground (keeping the heel planted). Make sure your shin stays vertical and both heels are always on the ground. Staying as low as possible, shift your weight to the other side, straightening the other leg. 15 seconds per leg, shifting back and forth for 4 minutes.
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Weird... I was thinking last night that we would probably do Fran today.
Would anyone care to bench press with me around 5:30 this afternoon?
I'M ON MY WAY ANDI!
A:
fran - 4:35 (PR by over half a minute)
B:
back squats
3x210,3x235,3x265 (note: if you want to see your predictor go up, dont do 5/3/1 AFTER the metcon...)
Fran: 5:10 (5 sec over pr)
9:57Rx (PR)
My goal was to be under 10min. Done.
Had a plan and mostly stuck to it.
Thr 7-7-7/5-5-3-2/3-3-3 messed up the
P-U 14-7/ 15/ 9 I ment to do these unbroken, effed up the 1st set.
Last time I did Fran there was a 10min limit, I DNF'd with 7 thrusters and 9 pull ups to go and didn't stick to the plan. The times before that were 14:something and 9:50 with a dowel.
I know this ain't no elite time, but I like making progress. I'm stoked.
I concur Andre, bad idea. Now if I can just remember that and not keep doing it myself.
I messed up on the 15 set.
Wave 3, Week 2 Bench Press:
3 x 87
3 x 102
9 x 115
Predictor: 149!
Thanks Jessica for waiting around while I was late and then spotting me.
Fran: 6:49 (PR by 2 minutes and 6 seconds, I'm excited)
9:36 Rx
Wave 1, Week 2 Bench Press:
3 x 55
3 x 65
13 x 72
Fran: 10:36 RX Second time doing Fran RX, PR'd by 4 min. I was hoping for sub 10 :(
5:47 RX. PR by 1.5 to 2 minutes, can't quite recall. Haven't been able to come much in the past few weeks, but eating right in the hiatus was the secret.