WED WOD

'The Corpse"
5 Rounds for time of;
Run 400mtrs
21 Pullups

GOALS



Weather its to compete in a CrossFit event, Smash a pb, Go zone for a whole month or look better in the nude we all should have one . The goal is a reason to strive to do better in your workouts. Just going to the gym and going through the motions can be counter productive and boring.
I myself have a couple of them, the top CrossFit athletes have 2.5 or 3 Times body weight Dead Lift and a Sub 3 minute Fran. My Goal for this year is a 2.5 x body weight Dead lift and was a sub 4 minute Fran. I have I have take my fran time down to 3.38 but the D/L still is below what I wan,t . I have also picked another CrossFit Athlete that I want to beat. Not because I don,t like the guy it just motivates me to try harder and watch what I eat.
Most of the time I train alone so this really helps. Anyway what I am trying to say is if you don't have one think of one, and how am I going to get there.What are my weakness how can I fix them. make a plan write it down. But if you lose the paper you wrote it on you should know what its anyway.Keep it in your mind when you train and see what happens to you level of effort..

WED WOD 11/7/2012

A)
Clean+Front Squat+Jerk
20 Minutes 1+2+1

Heavy Fran
15,12,9
Thruster 60kg( 40kg)
Weighted Pullups 20kg(12kg)

FRI WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40kg 30kg Thruster
Pull-ups

THURS WOD

Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Press 3X5

Then "Fran"

21,15,9 Reps for time
Thrusters 42.5kg (30kg)
Pullups

To Compare Click Here

FRI BENCHMARK DAY 19/4/2013

Pick one of these lady's that you didn't take for a spin last week.


"Elisabeth"
21,15,9
Clean 60kg(40kg)
Ring Dips



"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pullups






"Jackie"
Row 1000mtrs
50 Thrusters 20kg(15kg)
30 Pullups 

FRI WOD 16/5/2014

"Fran"
21,15,9 reps for time
Thruster 24.5kg(30kg)
Pullups

FRI WOD 11/3/2011

Warm up drills
3 Mins D/U
6 Pullups
9 Hollow Rocks
12 Pistols

"Di Fran"

21,15,9

Deadlift 100kg(80kg)
Pullups

MON WOD 31/12/2012

A)
15 Mins to find a Heavy Clean & Thruster

B)

"Fran"
21,15,9
Thruster 42.5kg(30kg)

Pullup

THURS WOD /10/2011

"Fran"

21,15,9 Reps for time

Thruster 42.5kg(30kg)
Pullup



In the new Shed now guys and girls, BBQ is planed for next weekend (Sat 19/10)

WED WOD 12/3/2014

A)
Power Clean & Push Jerk 12 Mins Heavy Double

B)
"Fran"
21,15,9
Thruster 42.5kg(30kg)
Pullup

WED WOD

Fran 3 rounds of reps for time of
Thrusters 40kg(30kg)
Pullups

10 min Cut off Scale as needed

SAT WOD

Push Jerk 4x4

Then 5 Rounds For Time

5x Push Jerk 60kg 40kg

10 Burpee



___________________________________________________________________
WHAT THE HELL !!

Remind you of anything? Why would anyone run on a treadmill . I know I did, now I know better.
A Treadmill is a closed kinetic chain movement, running on the open road is an open kinetic chain movement. The difference is closed kinetic chain movements are when the distal end of the limb moves and the body stays still . IE you feet and legs move you go no place ? Just like a leg press machine . You sit on you ass and push weight away from you body . The problem with these types of movements is your body will only use muscle it has to too do the job . One of the roles of your hamstrings and glutes is extension of the hip and flexion of the knee (standing you up from a squat and pushing you along ). This is a functional movement very important to your wellbeing and part of your DNA. While running on a treadmill your feet are propelled backwards by the mat that runs underneath your feet . In simple terms the force of the mat takes over the job of the hamstrings and glutes. Then if all you did was run on one of these things your functional capacity or ability to do real life tasks (run away from danger go get help etc is reduced ) not to mention creating an imbalance in your body's mechanics. Not cool . CrossFit is all about GPP or general physical preparedness. Treadmills just don't cut it . Plus its boring as hell, so boring in fact most gyms place a TV in front of them. Not my idea of a workout !.
So if your trainer asks you to use one of these things or please sit on your ass and lift this ask them if it will incease your functional capacity and see what happens.
__________________________________________________________________

Best of luck to Brad Frazer and Tara Bayukhin who are down in Brisbane this weekend at the level 1 Cert , Hope you have fun and they make you do " Fran" ha ha .

WED WOD 24/7/2013

A)
15 Mins to Find a Heavy 3 Position Snatch ( Floor, Hang , High Hang )


B)
Due to popular demand! 

"Fran"
21,15,9
Thrusters 42.5kg(30kg)
Pull ups

THURSDAY WOD

Skills, Snatch Balance 3,3,3,3,3

FRAN

21,15,9 Reps For Time

Thruster 42.5kg(30kg)
Pullup

FRI WOD 20/4/2012

The Bitch is Back!.............. Part of the CrossFit methodology is various time domains. We haven't had a WOD this short in ages. As much as some of you guys fear and hate this one it just woun't be CrossFit if we didn't have something so short and nasty every now and then,..... now would it.

"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullup


Compare you times Here

TUES WOD

15-12-and 9 reps, for time of
Thrusters 60kg(40kg)
weighted Pull-ups 20kg(10kg)

Or

Fran
21,15,9 Reps For Time
Thrusters 42.5kg(30kg)
Pull-ups

SUN REST

Eddie has had three PR,s this week. Fran 10.46rxd first time rxd, 145kg Back squat 5kg PR and this Deadlift 190kg 10kg PR. Eddie has been CrossFitting for around a year and a half and was extremely unfit and I actually wondered if he was going to die during a few workouts. His squat was a train wreck and his deadlift was around 40kg and no pull ups. I would like to give Eddie some praise because he has probably been the most consistent out of everyone, rain cold dark early mornings when know one else would show. Well done Eddie! it just shows consistency pays off.

SAT WOD 16/9/2012

Benchmark Day.

"Fran"
 21,15,9
Thrusters 42.5kg(30kg)
Pullups

TUES WOD 17/7/2012

 This Saturday is CrossFit Logic's Open Day. They are running a WOD every half hour  9am till 12pm , Apparently it something called "Fran", with a 15 minute cut off...... cant be that bad?. If anyone is keen I will be heading there after the 8.30am session to join in all the fun.

Today's Training,  

A)
Back Squat 20 Minutes to a 3RM


B)
5 Rnds for time
21 Thrusters 30kg(20kg)
21 Double Unders