Friday 04.27.12

Marci, gettin' that chin over the bar each and every time!

Warriors! It's Friday and you know what that means!! We need your final head count for tomorrow's (Saturday's) WCFM Nite at the River Bandits game and we need your final donations for the troops. Hopefully, Rachel's 2nd graders will win that pizza and pop party.

Today we attack the gold standard of CrossFit benchmark WODs: Fran. This is a staple in the CF arsenal that we return to again and again to measure progress, and we're nothing if not all about progress here at WCFM. Maybe your time doesn't improve, but you go up in weight on the thrusters or down a band (or do away with the band altogether) on your pullups. Or maybe you're at the same weight and band and your time improves. 

Again, the clock in here is a TOOL. It is simply a gauge for your own personal progress. It is NOT a tool for comparison with other athletes because everyone has their own skills, talents, and progress that work for and against them. No one is on the same road to CF elite fitness. On any given day there will always be someone ahead of you and behind you, so focus on your own road and your own progress, while cheering on your fellow athletes. Because we each know what it takes to get through a WOD in here. Be bold, be brave, be strong, Warriors, and give it your best.

WOD

Warm Up

3 Rounds

10 Good Mornings

10 Goblet Squats

10 Shoulder Pass Throughs

--

"Fran"

21-15-9

Thrusters (95/65)

Pullups

-- Rest 5 min --

Max SBGUs in 10 min