Last day of Girls week…
It's Friday of Girls week here at CrossFit Blacksburg - and that can only mean one thing - Fran! This is THE CrossFit benchmark workout, so get in the box today and beat your best time! Or set yourself a time to beat next time it comes up!
There was post on the Main CrossFit site yesterday of a new world record box jump - 56". One of our own, Andrew, has a 50" jump - without doing any specific training for it! Ready to beat it Andrrew?!
Amy & I will be at the beach next week, but it will be a regular schedule here. Jesse, Carol, John & Karen will be putting you through the paces. We'll be thinking of you all from the sand!
Neil
Can you add 7" to that Andrew?
14 Comments:
Fran rx- 7:11
– Jonesy on July 23rd, 2010 at 9:59 am
Fran- first time at prescription- 7:20ish.
This week has been tough! All the women in my life are taking a toll on me
– mtuck on July 23rd, 2010 at 11:41 am
DL as Rx- 46 reps in 3 min
Fran as Rx- 7:59 First time doin this Rx was tough especially after Diane, Cindy, Nancy, and Elizabeth. Shoulders were crushed. Think on a day when I’m fresh could easily beat this time. But a good startin point.
– Tank on July 23rd, 2010 at 1:07 pm
Great way to end girls week! PR on Fran as Rx - 5:59!
Ready for the beach and some WOD’s in the sand!
– Neil on July 23rd, 2010 at 1:52 pm
Deadlift as Rx: 57 reps
Fran as Rx: 5:05
Can’t seem to get under 5:00 with this gal
– Jesse on July 23rd, 2010 at 2:46 pm
Caleb
Deadlift as RX: 60
Fran as RX: 5:10 (right on your heels Jesse, but overall happy with my progress so far)
Becky:
Deadlift with 115#: 30
Fran as RX with modified PU: 9:42 (or something like that)
Ready for a much needed break this weekend, see yall on Tuesday!!!
– Caleb and Becky on July 23rd, 2010 at 3:05 pm
Not my best performance…8:08 RX, down from 6:29 last month…
All butterfly kips though, pullups much easier than the thrusters
– b-vo on July 23rd, 2010 at 3:19 pm
Deadlift 115#: 40 reps
Fran 55#/mod pullup 6:42; subpar thrusters - first time above 45# - finally!
– Carol B. on July 23rd, 2010 at 3:28 pm
Deadlift as RX…romanian: 64
Fran as RX: 8:43. It was my first time meeting fran!
http://www.youtube.com/watch?v=tzD9BkXGJ1M
If you look at the end of this video there is a guy doing the jap getup at the end in a workout.
– murph on July 23rd, 2010 at 3:28 pm
found this little gem from crossfit montgomery county
“Something Else Gone Badâ€
2 Rounds for total reps of:
1 min Wallballs
2 min Tabata Pullups
1 min Sumo Deadlift High Pull (75/53)
2 min Tabata Situps
1 min Box Jumps
2 min Tabata Pushups
1 min Push Press (75/53)
2 min Tabata Squats
1 min Row (Calories)
could we do this next week?!
– murph on July 23rd, 2010 at 3:31 pm
thought this was neat according to this CF website, avg Fran time for male is 7:40, and female is 8:07.
http://www.wodclub.com/workout/Fran/90
– Caleb on July 23rd, 2010 at 4:08 pm
Max DLs- as RX: 40. I can do more-not feeling my strongest on Day 4 of grain free-but I’ve been told that in a week I’ll feel MUCH better.
Fran-RX weight, ring pull ups. Last time I did this it was 6:15, but I did jumping pullups for the first time and they were way too easy (I was just jumping… no arm!). Switched to rings today and HOLY CRAP they sucked. Time went to 7:26, but that gives me a much more realistic place to start.
– Cassidy on July 23rd, 2010 at 7:05 pm
Yep - Eating grain-free, at first, may seem tough and, at times, ridiculous (the problem = it’s easy stuff to get your hands on… ) Most food with shelf life has limited nutritional value. But once you realize the health benefits (reduced or non-existent allergies, illness, joint pain - just to name a few), the rewards are amazing. Grains cause inflammation in our bodies so lay off of them ASAP…
– Carol B. on July 23rd, 2010 at 9:53 pm
I couldn’t think you are more right…
– lose fat on November 11th, 2011 at 3:54 pm