Tag Archives: Fran

Friday, 8/24/12

23 Aug

Please remember – the ONLY classes today (due to Summer Camp) are the 6a, 7a, and 8a.  Go to bed early and get in here!  For those of you that are bummed about this – don’t be… a CRAZY workout worth resting for is TOMORROW’S Workout of the Day.  Sign up for the Saturday, 11am session – it’s going to be a fun time!

For those of you who were sad about not being able to peak your Front Squat this week due to the absence of so many of our Coaches this Friday… sign up for Sunday’s general session (at 11am) – the programming will be simply finding a peak of 1 for the FRONT SQUAT… you will also be permitted to hang around after this session for a little while and double under, practice pull-ups or row (no weight-bearing movements allowed). We hope this helps!

Your audacious life goals are fabulous. We’re proud of you for having them. But it’s possible that those goals are designed to distract you from the thing that’s really frightening you–the shift in daily habits that would mean a re-invention of how you see yourself.

Lucy set up in the rack position for the Front Squat during a metcon.

SMR: Lax Ball Feet, 3 minutes. Lax Ball Anterior Hip and VMO (Inner Quad), 3 minutes.  Glutes, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 27 Squats.

STRENGTH: Front Squat, up to a peak of 1.

METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (95/65), Pull-ups

Previous “Fran” times.

Advertisements

Friday, 5/25/12

24 May

Our Memorial Day schedule is… that Sammy is away on vacay and so you won’t see much of her this weekend (no Gymnastics on Saturday, and the Intro to Oly classes will be taught by Jim and Erin).  Every year on the weekend of Memorial Day we do a very special workout.  Be sure to plan your weekend around this if you are in town.  Additionally though, we will have a regular schedule on Sunday, but a limited schedule on Monday, see below:

MONDAY CLASSES FOR MEMORIAL DAY:

Tim will coach a noon, 430pm and 630pm WOD (in keeping with our general programming) – he will also coach CROGA at 530pm.

Jim will coach Intro to Oly capped at 6 people per class from 1-230pm, 230-4pm, and 430-6pm.

——————————————————————-

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

SAVE SUMMER CAMP – sign up today!  We need 40 signups by the end of June to be able to go – if you want to go and you haven’t signed up yet – you’re a REALLY big part of making this event happen – They’ve just changed the payment plan and you are STILL eligible for early payment discounts!  GO HERE NOW!

Joe PRs his clean by 20lbs. Yup, it seems like the Hybrid program is working pretty well 🙂 If you didn’t receive an email about your status as an Olympic Lifter at CFCC, you can view this document to see how many classes on Intro you owe to be eligible for the Hybrid program.

—————————————————————-

PROM is June 23rd.  You can now sign up to attend PROM under SEMINARS in Mindbody – just be SAVE THE DATE… and start shopping for some swag!

And just in case you missed it – is CrossFit for you? – if you have a question about something training-related or anything else you think I might be able to answer – feel free to send them my way at erin@crossfitcc.com – and THANKS!

WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 2.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

Friday, 5/18/12

17 May

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

Don’t forget!  Annie’s Mental Strength Seminar is THIS SUNDAY from 2-5pm – sign up under MINDBODY under Seminars and come set your head straight for the week ahead!

Some inspiration for today: 

“Go hard, don’t hold back… if it is to be, it is up to me.” – Tom Hafey, former Australian rules player and coach – the below is a commercial which says he’s 70, he’s actually over 80.

——————————————–

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

Fran Times from May 11th.

Fran Times from May 4th.

Friday, 5/11/12

10 May

PALEO POTLUCK! SAVE THE DATE – TOMORROW – 530pm-730pm

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

Youngblood at Hybrid Oly.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

Back to Basics. Plus “Fran” every Friday.

7 May

UPCOMING EVENTS (mark your calendars now!)

PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes!

A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm

PROM. June 23rd.

DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off!

PROGRAMMING for our regular CrossFit “WORKOUT OF THE DAY” Sessions:

As CFCC waits for a few of its full-time Coaches to finish up their studies (Go, Sammy and Liz!) we will be doing as much as we can to make sure that our classes run as smoothly as possible given the ever-growing numbers of members, and class opportunities. In addition to all this, we eagerly await the addition of a little more help to our staff (both Coaching and Administrative) – in the meantime, this cycle is ALL about getting back to the basics.

If you are new to CFCC, it’s the perfect cycle to gain your sea-legs with. The format will be a little easier, with warm-ups staying MOSTLY the same for the same days and a lot of your single-limb work being placed in position at the beginning of the hour. Skill work will stay the same for the days that you are doing upper body strength work as well which will mean that we’re able to increase in strength, cross-sectional stability, and skill.

You’ll notice too, that instead of consistently focusing on many benchmarks only on certain days of the week – we are focusing on just one this cycle: Fran. For everything you ever needed to know about “Fran”, please examine the below:

The Story of Fran.

Fooling Around with Fran.

What is a Benchmark Workout?

Are we trying to specialize in one workout? No. Not really. We are trying to see what effect can be had by taking a cycle to work on kipping, a skill that is absolutely a huge part of your understanding of proper mechanics, mobility, and power output in CrossFit. We are taking that skill and transferring that to a small volume (45 total reps in “Fran”) while simultaneously experimenting with what the mind can do when presented with a test of intensity more frequently (kipping pull-ups alternated with relatively light thrusters in “Fran”). Sure you can get “Fran” done in under 6 minutes. As rx’d. But just how DOES someone think themselves into completing more than the guy next to them with the same abilities? That comes from a lot of heart, preparation, and a respect for the phrase “every second counts”.

For more inspiration, check out these performances:

The Men’s Master’s Division (+50yrs.) at the CrossFit Games completes “Fran” 

Mel Ockerby completes “Fran” in the Team Competition of last year’s CrossFit Games in 238. 

ODE TO FRAN – it’s kind of a big deal.

One-armed Fran (yes, the pullups too) from Rob Orlando.

The first ever men’s sub-two-minute Fran.

MONDAY: Back Squat: 3, 3, 2, 1 – Single Leg Warm-up
TUESDAY: Press: 3, 3, 2, 1 – Single Arm Rowing Warm-up and Handstand Push-up Activation.
WEDNESDAY: Weighted Chest-to-Bar Pull-up (Pronated Grip): 3, 3, 2, 1 – Kipping Warm-up and Skill Work (Butterfly and Gymnastics).
THURSDAY: Clean and Jerk, up to a peak of 1 every week. Short Conditioning Work.
FRIDAY: Conventional Deadlift: 3, 3, 2, 1 – FRAN every week.
SATURDAY: Running and Rowing Skill Work
SUNDAY: Team/Partner Workouts

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. – Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!

——————————————

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups

Thursday, 3/22/12

21 Mar

GAMES WOD: 12pm today. Please come on time if you need extra time to warm-up. We’ll be sharing space with the noon class and may run over 1pm in order to run heats.

Warren, in the bottom of a clean looking very like a front squat OR a the bottom of the thruster. Ideally, to make the transition overhead as smooth as possible, you'd want to develop the flexibility to grip the bar all the way around with your fingers, while still maintaining a good angle at the elbows (parallel to the floor is best). If you don't have that yet, it's ok! But working toward it will dramatically change your work capacity and, by extension, your chance at being injured less.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Spiderman Stretch off the Box, 1 minute each side. Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Assisted Rack Stretch (band around the whole elbow), 1 minute each side.
DYNAMIC WARM-UP: 3 minutes of: Leg Swings, Hip Swings, Arm Swings, Jump Squats as needed.
METABOLIC CONDITIONING:

*If you have already completed the workout and are training today – bring your head phones and complete, 6 x 100m Row Sprints for time. Record each of your times.*

For the full breakdown of Workout 12.5 go here.

View more videos for help on the Workout here.

Workout 12.5 (the last workout of the CrossFit Games Open 2012) – IF YOU’RE IN THE OPEN THIS YEAR: if you don’t have a judge, you can’t have your score count today… IF YOU’RE NOT IN THE OPEN THIS YEAR: but if you act like you have a judge – you’ll be more than ready to have one next year.

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

IF YOU HAVEN’T SIGNED UP YET – I guarantee you we will DEFINITELY need all the help we can get – please sign up even if you can only come for a little bit!