Monday Funday FRAN-day!!!

September 22, 2014

Hope you all had a wonderful weekend!  We have a non-so-friendly visitor tomorrow so make sure you get a good night's sleep tonight so you feel mentally and physically prepared for her arrival...


Monday Sept. 22, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm)


We meet again…





Thrusters 65/95



12 min. cap


I know what some of you are thinking…a 12 minute cap!?  Yes.  And that is a very generous cap.  Everyone wants to test themselves with Fran by doing it as prescribed—21/15/9 reps for time of thrusters and pull-ups at 95lbs for the guys, 65lbs for the gals. The best CrossFitters in the world can do this workout in around 2 minutes. The purpose of the workout is to be a sprint, to achieve that metcon burn that will leave you on the ground, gasping for air. As such, you need to choose a weight that is appropriate. There is no point in going RX with Fran if you are going to be spending just as much time resting as you are working. Doing Fran with an RX weight is a great accomplishment, but if you’re taking 15 minutes or longer to do it then you’ve missed the point of the workout—you’ve lowered the intensity, and you certainly won’t be on the floor at the end of it (side note: collapsing on the floor covered in sweat coughing up phlegm and wondering what just happened is always a good sign that you’ve picked scaled appropriately).


Also, check out this video for some good pre-WOD stretches from Mobility-WOD: 


BEAST Bootcamp (8:30-9:30am)


MadDog 30/30: The class will be split to focus on 30 minutes of cardio training and conditioning, and 30 minutes of strength training. 


CrossFit Endurance (6:30pm)


Part A) 3 Rounds:

You have 4 minutes to:

Run 400m 

Row for Calories


Score = total # of calories


3 minutes rest


Part B) 3 Rounds:

You have 4 minutes to:

Run 400m

Jump rope


Score = max unders (singles = 1, DUBs = 2)




On-Ramp (7:30pm)




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