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Monday 11/2/09


Posted // November 2, 2009

Monday 11/2/09

Posted by: admin    Posted date:  November 2, 2009  |  9 Comments

-We are going to have a little fun this month along with some experimentation. This month will be known as the FRANtastic November.  What’s that you ask?  Well, for the entire month I will show you what its like to specialize towards one goal. That goal will be to increase up to the prescribed weight, build pullup strength, and decrease the total time (all related to power output) for the bench mark workout Fran.  That means we will be doing various things geared around this goal. To give you an idea, we will be doing a lot of front squats, back squats, presses, thrusters, sprint work, body weight drills etc.  We are going to start the month off with Fran and end it with Fran. Every Monday and Friday we will do some variation of this workout.  As I said, this is an experiment to show what happens when you train specificity, although one could argue that doing what we have already been doing will produce the same result but I think we will see a faster increase when we focus on and around the movements associated with Fran.  With that, here is todays WOD:

“Fran”

21-15-9
Thrusters, 95M, 65W
Pullups

Compare to 10/6/09

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9 Comments for Monday 11/2/09

Joey

this workout is the benchmark of benchmark workouts
I can’t wait let the pain begin
Come on everyone lets get a big class for 530p today

Joey

Admin?
on the power work capacity of workouts would you Fran be the biggest dog in the crossfit park?

I love the idea for training this month but I got a feeling my legs won’t after the first day.
Pull ups is where I am looking to really cut time and thrusters I am going to have to just gut them out think of using my hamstrings instead of my quads and really going to have to dial in on my stretching this month and a lot of foam rolling
Thanks again to everyone that keeps challenging themselves and each other in our community of fitness
JG

Debbie G

I will miss all of you tonight-had to come at 5:30 am had a good one with Rosa

Girl- I hope that your neck and shoulder is feeling better-take it easy with that and let me know if you need Joy’s number for a not so fun but much needed massage…..it will help.

Had some left sided mid and low back pain but it seemed to resolve when we did a nice easy 800 m run-which I really picked up the pace last 400m and sprinted the last 100-felt good nice and cool outside…
Fran was pretty good to me this am-still falling back on that green band for pullups so I am really focusing on working on these. Used 55# for safety with the back for thrusters-felt great 4:20

Everyone push hard and have a good one see you tomorrow

Joey

6:45 RXed very pleased with that it is new PR by over 3mins
great job every one
I have the best workout partners at GCF

Lee J.

I’m on the road all week but I’ll try to keep up with all of you. Found a Gold’s Gym and got Fran in tonight. Prescribed @ 95#: 7:05.

Could have done better with you guys pushing me. No doubt I can improve on this.

Joey

Great job Lee that is a great time doing it by yourself and doing it RXed
Keep up the great work man !!!!!

Doug

wow. that workout was brutal. Last time i did that I used the forty five pound bar ha. This time prescribed weight = 5:48.

Great job Joey, and thanks for pushing me . Also, brandon beasted it up with a 4 minute time.

Colleen

5 minute improvment for me – finished at 6:45…excited to see where I am at the end of the month.

Thank you Bevin & Brandon and everyone else for pushing me. Couldn’t have done it without you.

Bevin

Yesterday was great! PR’S everywhere! Way to do it prescribed Doug you did awesome! As did everyone else :-)

PR for myself as well at 5:50, couldn’t have done it without you Colleen!