Jul 2, 2013

Wednesday 07.03.13

"Grizzly Fran"
AM Results

15-12-9 reps of:
Pull up
Thruster (65/45)

After each set of thrusters, bear crawl from the pull-up rack to the Bubble garage door and then back to the pull up rack.  If not at the Bubble, bear crawl 60 feet down and 60 feet back.

Post time to comments.

(DU Challenge - Day + 30)

Coach's Notes. (standard times of 0545, 0630, and 0800)

A slight variation on the CrossFit classic.  Shoulders are going to feel every rep of these movements today so prioritize mobility of the shoulder capsule.  Banded distraction, lacrosse ball smash, first rib smash are all good places to start.  Consult your free physical therapist at mobilitywod.com for more.

UPDATE -- today is the final day of the DU Challenge...knock 'em out!  If you have made through from Day 1, congrats.  Post your start and end rep values to comments today.  You will have the opportunity to exercise your newfound DU prowess on Monday.

Coaches' Clinic - reminder, yesterday's clinic is rescheduled for Wed at 0600.

Training Videos.
  • Which of these folks do you think has done the Bear Crawl before?


scottnkelly9901 said...

IMCF Hohenfels:

1.5 mile "warm-up" run

WOD @ 8:12
subbed 75lb sandbag

1000m fireman's carry (75lb sandbag) ~ 13 min (operator error with the clock)

Jacob Heppner said...

Grizzzzzllyyyyyy Fran

monroe said...

5:37 Unbroken pullups and thrusters, b-b-bear crawl slowed me down.
Met Susan from S. Dakota today, Welcome! Susan is L1 certified and here with her husband for CGSC.

Andy said...

4:25. Got a little taste of the normal Fran experience, the moment of doubt in the middle round, the funny shaky feeling afterward. Good WOD...was tempted to go normal Rx weight on thrusters, but I got my intensity in there. Posted some morning scores to the main WOD post.

Light power snatch and handstand work afterward.