Nov 9, 2014

Monday 14.11.10

***Gym Hours 0500-1700***
Main WOD: "Karen Meets Fran" 
1RFT, 24min Time Cap

Karen*
- 150 Wall Ball Shots 20/14#

*E4MOM starting with 0:00, Conduct Fran

Fran (5-3)
- Thrusters 95/65#
- Pull Ups

Optional Strength
- 6x 6 Back Squat @ 70%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Wh-a-a-a-a-t?  BLUF - Time stops after your 150th wall ball shot.  However, every 4th minute on the minute (E4MOM) to include the start (0:00), you will execute a short FRAN.  After you complete 5 thrusters, 5 pull ups, 3 thrusters, and 3 pull ups, return to KAREN until the next 4th minute or your 150th wall ball shot. Time Cap at 24 minutes. So remember...
  • Start with short FRAN at 0:00
  • End with KAREN
  • Execute short FRAN every 4th minute until complete with KAREN (0/4/8/12/etc) 
Scaling: Order of scaling...Reduce the medicine ball weight to 14/10#. Reduce Thruster weight to 65/45#. Reduce the target line from 10/9' to 9/8'. Conduct jumping or banded pull ups as needed. Reduce the rep scheme from 5-3 to 3-2. Conduct Fran penalty E5MOM.

Strength: The deadlift and squat are the kings of all exercises. The squat is essential to the basic ability to raise and lower your center of mass and express strength and flexibility through the extremities of the lower body while stabilizing the spine. Partner up in teams of 2-3 and execute 6x 6 back squats at 70% of 1RM.

10 comments:

Chuck Lawrence said...

Oh...now this is just...mean.

Sean Carmody said...

Congrats 'merica on winning the CrossFit Invitational.

Chuck Lawrence said...

11:50 Rx. To put this into perspective...that was about as long as it took me to do Karen the first time I did it!

Sean Carmody said...

11:43 Rx followed by
(20xMuscle Ups + 20Thrusters@155, 10:58)

Jimmy Chen said...

IMCF Sill

10:56 Rx. The first 100 WB shots weren't too bad. The other 50, on the other hand...

Oleksii Tsariuk said...

9.32 Rx. It was something. Before 3 set of Fran had just 4 wb

Ross said...
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Ross said...
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Ross said...
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Ross said...

Two weeks of traveling, irregular workouts bad diet and a bad chest cold with no voice makes that not alot of fun...RX @11:54, no way I was laying that clock hit 12 and forever more thrusters.