Warrior Gym, 1500 and 2000. I'm open for 2100 if anyone is interested. Sign up in comments if you are.
Warmup: Standard
Practice: Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
Train: For Time: "FRAN"
21-15-9 reps of
95lb Thrusters (65lb Female)
Pullups
This is the classic benchmark CrossFit workout. If you've never done it before, this could possibly be the worst thing you've ever done in your life. Don't let the simplicity of it fool you. Scale the weight if needed, but there is much to be learned by trying to do it RX'd. If doing it RX'd, stop at 10 minutes if not complete. Ideally, however, the true nature of the workout is experienced with the intensity needed to finish in under four minutes.
Thrusters are from crease of hip below the knee to active shoulders at the top with a portion of the ear covered by the arms at full extension.
Pullups are from full extension at the bottom to chin over the bar. If you can't do full pullups, you can substitute jumping pullups instead.
Keep the intensity up throughout the workout. If you have to take a break, keep it to a minimum (ideally 3 breaths then get back at it).
Good luck on this one. Bring your A-Game to the gym. I promise it will suck...
Post: Puke, PNF, stretch, and roll.
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MAJ M - Practice: 250,290,330; Train: RX'd, 4:59. Poor show. Intensity sucked and got frustrated with the pullup bar.
ReplyDeleteMAJ P- Practice: 235,275,310. Train: RX'd 7:13. Improved by 2:15 but not happy with the pull ups, struggled with kipping, and just could not find my groove.
ReplyDeleteDamiani - Practice: 235,270,310; Train: RX'd, 9:26.
ReplyDeleteTimmons - Practice: ??? (wasn't watching!); Train: RX'd, 9:59. Great job fighting through it.
Hankinson - Practice: 135,155,205; Train: 65lbs, jumping pullups last two rounds, 9:14.
Naputi - Practice: 135,155,165; Train: 65lbs first round, 45lbs last two rounds, jumping pullups, 9:46.
Sela-Practice: 205,235,265 Train: RX'd 5:55 had to do some jumping pull-ups (-30 sec or so from last time and that was at 65lbs)
ReplyDeleteFerarra-Practice: 185,210,235 Train: RX'd 7:27
Goodgame-Practic: 155,175,195 Train: RX'd 6 thrusters into last round at 10:00min
Practice: 250, 290, 330; Train: RX'd, 6:43 (PR by 2:27)... too weak & too slow... other than that it was great!
ReplyDeleteArana - Practice: 185,225,225; Train: 65lbs, Jumping pullups, 4:52.
ReplyDeleteCarlson - Practice: 225,265,265; Train: 95lbs, jumping pullups, 7:28.
Schaefer - Practice: 225,265,265; Train: 95lbs, jumping pullups, 7:18. Blew chunks!
Zahniser - Practice: 185,225,225; Train: 65lbs, jumping pullups, 4:26.