Apr 1, 2010

FRIDAY 100402

War Frank (scaled)
In honor of...

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

3 Rounds for time (RFT)

15 Muscle ups
100 squats
35 GHD situps

Post time to comments.


upty03 said...

by the way...this wod is scaled...the real war frank is 25 mu per round...if you are feeling froggy, try it prescribed...after this week, I think i will do the modified war frank.

craigrr said...

Sub 3:1 HSPU for MU


Nick said...

Sub 3:1 Pull ups and Ring Dips for each MU


Good workout!

J. O'B said...

For me the GHD Situps were the nasty surprise in this WOD.

jeffrey.paine said...

35:39 as Rxed (scaled version with 15 MUs).

Good times. I agree with Upty about the need for scaling after this week.

C.L. said...
This comment has been removed by the author.
C.L. said...

Did push jerk WOD from Wednesday:
- 165, 165, 170, 170, 175

Form still needs work, but it's improving.

Also did L-sits on the rings. Working towards going from an L-sit into a handstand on the parallets (can't quite push all the way up into a handstand yet).

J. O'B said...

Dumbell Burpees ?!


Dumbell Burpees demo'd by Coach Rut of CF Kansas City at the 1/2 way mark in the video. I think these should be added to the program in July (but not May or June).

John McGrady said...
This comment has been removed by the author.
John McGrady said...

41:05 w/ 15 MU version
MUs took a lot of time. On the bright side, I set a PR for my 30 MUs for time. I didn't finish last time it was in a WOD, today I hit the mark at 18:05.

jeffrey.paine said...

First, to Upty, thanks for the great programming this month. I know I really had to push myself to keep up, especially on Thursdays and Fridays.

I don't know if anyone has looked at the CrossFit main site lately. I have been doing CrossFit for 4 1/2 years, using the main site for at least 3 of that. There has been a definite change in demeanor on the posts and comments lately that I find a little disturbing. When I started CrossFit, the posts were predeominantly encouraging and helped build the community-of-practice as a whole. Now, it just seems there is a lot of bickering and griping and backbiting. Some might say it is just constructive, albeit harsh, criticism and a good thing. I can't say that I agree. One of the things that drew me to this way of life (that's what it is really, isn't it?) was the community aspect of it. I would hate to see that get lost in over-competitive nit-picking.

So, what is the point of my rambling? We don't have an issue with bickering and nasty posts her at Iron Major and I truly appreciate that -- we have continued the encouragement and tried to help more people change their fitness level and lives. While I acknowledge we can't change things on the main site (or across the country), we can certainly maintain a level of civility and friendliness in our own backyard. All of us are going to PCS somewhere else (eventually) and we can spread the love when we leave, too. To me, CrossFit has always been about keeping an open mind to a better way of doing things, even if it is something completely different from anything I have ever tried. Encouraging people to continue in this endeavor will only strengthen them and us as a community.

Stepping off of soapbox now. --Jeff

Ray said...

Was completed smoked by this WOD.

Did the scaled war frank with 3:1 pullups + ring dips to every MU.

Also scaled GHDs to plain situps.
The squats were pretty rough.

time 1:15:34 (that's right, over an hour); wanted to quit after the 2nd round.

Ray said...

Actually did 3:1 scale (pullups/ring dips) 1st round, then 2:1 the 2nd round, then 1:1 the 3rd round.

And I was pretty much done with pullups by the 3rd round.

RW said...

35:25 rxd (15 m/u version)

not alot of motivation doing this one alone on a Sat morning.