Jan 1, 2014

Thursday 01.02.14

Strength
HBBS
1X5 60%
1X5 65%
2X5 70%
Rest 2 minutes between sets.

METCON
Fractured Fran
21 Thrusters (95/65)
21 Pullups
-rest 2 minutes-
15 Thrusters (95/65)
15 Pullups
-rest 2 minutes-
9 Thrusters (95/65)
9 Pullups

Post loads and time to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Strength
Use the 1RM weight found in Monday’s WOD. If you did not do Monday’s 1RM, then see that post and do it instead. Find a partner or two; watch each other’s depth – looking for below parallel on every rep. Think about your head position, it should be neutral; pick a spot on the wall just below standing eye level and keep you gaze fixed.

METCON
Get ready to experience the fastest two minutes known to man (you'll see after the first rest period).  Fractured Fran allows you to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible. This is a new twist on an old favorite. Record your time minus the 4 minutes of rest and then work toward this goal in future attempts at Fran.

Also, get your 1RM back squat done this week if you have not done it already!  See Monday's post.

11 comments:

ROBERT KINNEY said...

What time are people meeting tomorrow?

Andy said...

Rob -- can't vouch for tomorrow but there have been groups staying pretty consistent with the normal start times. I've been shooting for 0700ish...

Ross said...

IMCF SD DET

HBBS
1x5@235
1x5@255
2x5@275

Fractured Fran
RD1 -1:09
RD2-:59
RD3-:37
total time 2:45

Sam Friend said...

This was a fun one!
145, 160, 170 on the HBBS.
Fractured Fran at 6:56. Minus the 4:00 would be 2:56. All sets unbroken! The last time I did Fran (without 4 min of rest) was over 3 months ago and got 6:30. I think the programming in the last 3 months has improved my time a bit.

EJ Gust said...

1x5@205
1x5@225
2x5@240

Fractured Fran
Rd 1- I had a clock issue, so not sure of the time.
Rd 2- 1:05
Rd 3- :34

I assume I got around 3 minutes total, but I'll have to do this one again sometime to confirm.

Adam Thompson said...

205, 225, 255

6:28 Rx Fractured Fran

Like Sam said, this is a fun one. One to really boost your confidence and force yourself to go unbroken.

Andy said...

Hatch 5/2
HBBS 6x175-195-205-205
FS 5x135-145-155-155

Kind of an easy squat day, tried to move it as quickly as possible. Lots of KB stabilization drills after and tried out some ring push-ups/pull-ups. Not so bueno.

Jared said...

HBBS
1x5 - 200
1x5 - 215
2x5 - 230

Did not do Fran but always enjoy standing around yelling at others. Good effort by all this morning.

TEAM WOD tomorrow - shooting for a single start time at 0615.

Matt B. said...

135-145-155-155 on the squats. Scaled Fran to 85# and got the exact same time as someone else on the board. SLOW.

Meg Smith said...

Visiting a box in Vienna, VA.
10 RFT
12 pull ups
12 Burpees
Somewhere in the low 20s...not completely sure. Did a full Fran Monday but scaled the weight since I haven't done any squatted weight since our competition. Hip appears to be about 90%.

Noah said...

Made this one up on Friday.

HBBS at 155. 155. 175, 175.

Fractured Fran...ouch. This one hurt even more than normal. Total time was about 7:30, watched stopped on the set of 15 thrusters so had to estimate tht round. Times were 1:32, ~1:00 and :55 secs.