FRAN 9/20/19
Benchmark,Metcon: Time-Rx3 
FRAN
21-15-9 reps for time
Thrusters (95#/65#)
Pull-ups
GOAL: Finish under 5 mins CAP off at 8 mins
Tip: You are meant to really push the pace on this workout. Scale to a level that will put you at or under the goal! The weight should be fairly light for you. Use today as an opportunity to push past what feels comfortable.
Purpose: Fran is a full body workout that embodies intensity! Furthermore, it is mentally challenging. Conquering this workout in the gym allows us to garner mental strength for life outside the gym.
Blue Rx: Fran As written
Orange Rx2: See Lactic Tolerance Tab
Programmed: Fri, Sep 27, 2019 Fri, Feb 1, 2019 Fri, Aug 24, 2018 Fri, Jan 26, 2018 Thu, Jun 1, 2017 Mon, Jan 30, 2017 Mon, Nov 14, 2016 Fri, May 6, 2016 Fri, Oct 30, 2015 Tue, Mar 24, 2015 Sun, Mar 22, 2015| 1st | 3:21  | Janelle Fri, Feb 1, 2019 | | 2nd | 5:00 | Rachel T Fri, Feb 1, 2019 | | 3rd | 5:39 | Alyssa C Fri, Feb 1, 2019 | | 1st | 3:11 | eli Fri, Feb 1, 2019 | | 2nd | 3:28 | Todd N Fri, Feb 1, 2019 | | 3rd | 3:34 | Spencer C Fri, Feb 1, 2019 |
| 1st | 2:36 | Julia Fri, May 6, 2016 | | 2nd | 2:50 | Kyra Fri, Aug 24, 2018 | | 3rd | 2:58 | Janelle Fri, Sep 27, 2019 | | 1st | 2:34 | Christopher T Fri, Aug 24, 2018 | | 2nd | 2:45 | David P Thu, Dec 21, 2017 | | 3rd | 2:46 | Clint Fri, Jan 26, 2018 |
| Janelle | 3:21 Rx | best is 3:17 | | Vince | 6:35 Rx | 30th 1:27 PR | | Kirklin | 6:20 | banded pu 55lbs | | Charles | 4:23 Rx | 14th | | JASON BEN | 6:24 Rx2 | 57th 75# jumping | | Nick | 7:57 Rx2 | 63rd 95lb and jumping pull ups | | Trent | 3:02 Rx2 | 49th 75# | | Laura E | 6:10 Rx3 | 40th yellow | | Boots | 6:20 Rx | 27th | | Todd N | 3:28 Rx | | | Ian | 6:36 Rx | 31st PR | | Alyssa C | 5:39 Rx | 10th | | Heather Lo | 5:20 Rx3 | 39th | | Sandra D | 6:59 | 47th 55# | | Rhea | 5:10 Rx3 | 38th | | Jessie | 6:15 Rx2 | 26th | | Diana | 4:01 Rx2 | 20th | | Bill | 7:38 Rx2 | modwod 95# thruster w/jumping PU | | Scott B | 8:00 DNF Rx | 38th 10/15 pull-ups new PR for me | | Spencer C | 3:34 Rx | 9th Huge PR | | Katheryn | 4:13 Rx2 | 21st PR | | Cherise | 3:40 Rx2 | 19th 1 Feb 2019 | | Brett L | 4:40 Rx | 18th 95#, Jump pull up | | Anna E | 4:05 Rx3 | 37th 35#, jumping pull-ups | | Taylor B | 6:50 Rx2 | 30th 80 strick press | | Wesly | 3:56 Rx | 11th | | Rachel T | 5:00 Rx | Best 4:47 | | Derra | 6:59 Rx | 13th | | David B | 5:05 Rx2 | 51st | | Pete | 5:26 Rx2 | 52nd | | eli | 3:11 Rx | 6th PR by a min | | Lacey B | 5:47 Rx2 | 25th did jumping pull ups and 55 weight | | Luis M | 5:04 Rx | 20th | | Saori | 6:55 Rx | Dead | | Bj | 5:49 Rx2 | 54th | | Joshua B | DNF Rx | |
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SHRED 2/1/2019
Reps
WARM UP:
- 2 minute shuttle run
- 20 banded pass throughs
- 15 banded pull aparts
- 15 scap push ups
- downward dog: 30 seconds
- 40m farmer carry
- 10 KB sum deadlift high pull
- 10 push balls
- 10m seal walk
- 10 scap pulls
- 3 strict pull ups/ ring rows
- 5 kipping pull ups/ jumping CTB
WORKOUT:
*optional partner WOD... take a vote!!
2 min AMRAP
- Farmer carry (50#/35#)
Rest 1 minute
2 min AMRAP
- DB bench
Rest 1 minute
2 min AMRAP
- pull up (kipping or jumping CTB)
Rest 1 minute
2 min AMRAP
- KB Sumo dead lift high pull (53#/ 35#)
Rest 1 minute
2 minute AMRAP
- seal walk
Rest 1 minute
2 min AMRAP
- push ball (20#/14#)
Rest 1 minute
2 minute AMRAP
- shuttle sprint
ROMWOD
- upper body
| 1st | 3:02 | Trent Fri, Feb 1, 2019 |
| Anna E | :) Rx | | | Trent | 3:02 | 75# | | Jonathan K | Did it! Rx | |
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WEIGHTLIFTING 2/1/19
Weightlifting: Weight
20 min to Find:
1RM Shoulder Press
Then perform:
3x3 Shoulder Press at 80-90% of your 1RM for the day.
If you are going for a PR make a VERY small jump 2-5# initially. Adding a small amount of loading on this lift can make a big difference.
| 1st | 115 | Kyra Fri, Feb 1, 2019 | | 2nd | 105 | Alyssa C Fri, Feb 1, 2019
Janelle Fri, Feb 1, 2019 | | 3rd | 97 | Rachel T Fri, Feb 1, 2019 | | 1st | 185 | Todd N Fri, Feb 1, 2019
Charles Fri, Feb 1, 2019 | | 2nd | 180 | JASON BEN Fri, Feb 1, 2019 | | 3rd | 175 | Nick Fri, Feb 1, 2019 |
| Janelle | 105 Rx | | | Vince | 125 Rx | 10# PR | | Kirklin | 95 Rx | | | Charles | 185 Rx | | | JASON BEN | 180 Rx | | | Nick | 175 Rx | | | Boots | 170 Rx | | | Laura E | Bar and band work/ nursing injury Rx | | | Jessie | 65# Rx | ugh | | Todd N | 185 Rx | | | Kyra | 115 Rx | | | Alyssa C | 105 Rx | | | Scott B | 155 Rx | 20# PR | | Diana | 70 Rx | | | Bill | 125 Rx | | | Spencer C | 160 Rx | | | Katheryn | 85 Rx | | | Brett L | 155# Rx | | | Anna E | 55 Rx | | | Rachel T | 97 Rx | PR🍾🍾 | | Derra | 90 Rx | | | David B | 140 Rx | | | Pete | 125 Rx | | | Saori | 87 Rx | PR by 2lb | | eli | 150 Rx | | | Bj | 165 10# PR Rx | | | Joshua B | 135 Rx | | | Jonathan A | 135 Rx | PR!!! Sat Open Gym. |
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WARM UP 2/1/19
Warm Up: Check In
FOAM ROLL: Traps, front of Shoulder, Calves
GROUP WARM UP
OH DB Carry-40 m each side
DB Strict Press-10 reps each side
DB Front Squat-5 reps each side
DB Thruster-5 reps each side
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YTW's-10 reps each position
Spiderman to Hammy Stretch-30 secs
Side Plank-20 secs R/L
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Rig Lat Stretch-30 secs
Dead Hang-30 secs
Arch Hollows-30 secs
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin weightlifting, warm up thruster before metcon.
COOLDOWN
Banded Lat Stretch-2 mins R/L
Single Leg Saddle-1 min R/L
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Seth B 9:29am
