Tag Archives: Fran

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.

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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!

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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!

The First 30 seconds of Fran at the 8am.

15 Feb

Monday, 1/9/12

8 Jan

A little Monday morning gut check? Why you should eat more, not less, cholesterol – from Chris Kresser. If you’re looking for something very educational to listen to while you fold your laundry, walk around the city, or cook your CFCC BCCC meals – his podcasts are PACKED with mind-boggling insight. Check them out!

Some new times have been added to the Total Sign Up page on the bulletin board. Fill ‘em up, CFCC!

Looking for some goals to hit for the Total OR for the New Year? Check out this chart of Basic Strength Standards.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch with Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: Complete 3 rounds of: 3 Thrusters, 3 Pull-ups (as you will in the metcon).
STRENGTH: Back Squat, up to a fast peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (95/65), Pull-ups

Previous Fran Times from October 11th.

Everything you’ve EVER wanted to know about Fran.

Mobility, with Tim, meets at 730pm.

Advanced Olympic Lifting meets at 6-8pm and will be taught by Jim. If you have been through Jim’s Oly Cycle before, or if you have tested into the Advanced Class – you are eligible to attend this hour which is intended to help you drill your weakness in the Snatch and the Clean and Jerk. The class is capped at 8 attendees so please sign up on the Calendar as soon as possible to confirm your attendance!

TUESDAY, 10/11/11

11 Oct

Previous Fran times :)

A great idea: Magic Sauce from 101 Cookbooks.

It’s not Pizza. :) But it can’t taste that bad. High Protein Chicken Pizza from Performance Menu.

Damoun, looking SOLID in the Russian Kettlebell Swing.

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps, 1 minute each side. Lax Ball + PVC to top of Traps, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 perfect kettle bell swings, 3 pull-ups (use the band you will use for Fran), 3 kettle bell thrusters. Use a kettle bell that’s light to you.
SKILL WORK: Kettlebell Snatch
METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65), Pull-ups

GYMNASTICS with Sammy at 730pm:

Wanna learn to kip? Tonight’s the night!

Skills: Iron Cross + Kipping (pulling skills)
Metcon:

5 rounds for time:
5 band assisted iron-cross-outs
15 knees-to-elbows

Dan hits three PRs in one day during a visit. Fun times. :)

Monday, 9/5/11

4 Sep

Our class schedule is a little different today, everyone! We’ll be running an 8am and an 11am class. These are the ONLY classes scheduled for today!  Please sign up on the Google Calendar to attend, or, if you are new to CFCC – please email us!

SELF MYOFASCIAL RELEASE: 10 minutes of whatever foam rolling and lax balling you’d like to do – corresponding with your level of stiffness from the CrossFit Total or otherwise.

MOBILITY: Band around the shoulder, hand behind the back, 1 minute each side.  Extended arm, hand behind the back, 1 minute each side.  External Rotation Overhead, 1 minute each side.

DYNAMIC WARM-UP: Short Loop Run.

SKILL WORK: Sandbag Thruster

METABOLIC CONDITIONING: “Sandy Fran” 21-15-9 Sandbag Thrusters (60/90), Pull-ups (Kipping or Strict).

When we first started CrossFit Center City we religiously followed CrossFit mainsite programming but with the only equipment we had for the first 6 months of CFCC’s existence: 12 sandbags and 4 pull-up spaces.  We completed all the workouts the day BEFORE our members did to gauge what weights and volume would be manageable.  While I’m very happy to have more than sandbags now – there’s a lot to be said for what a bag of sand can do from your strength and stability as an athlete.  You’ll see…

Saturday, 6/18/11

17 Jun

There’s a Nutrition and Goal Setting Seminar at 10am this Sunday – sign up on the calendar to attend!

Question: Which two newbies have FULLY accepted that they LOOOOOVE CROSSFIT? From left to right: Joe, Emma, Nancy, or Yang/Dave?

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Lat Pulls, 1 minute each side. Band around Shoulder, hand behind back, head leaned away, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 10 Cat Camels, 10 Rocks in every Wrist Stretch, 10 Spiderman Steps, 10 Squat to Stands, Skip 60ft, for length, for height x 2 for each, 1 60ft. Bear Crawl.

METABOLIC CONDITIONING:

4 Rounds of 1 minute at each station:

Kettlebell Push Press – 1 kettlebell in each hand – (1.5/1)
Box Jump (20 inch box)
Russian Kettlebell Swing (1.5/1)
Bear Crawl (30ft.)
Rest

CROSSFIT ENDURANCE (at 1oam with Liz):

Time Trial: 800 m

GYMNASTICS (at 12pm with Sammy):

Kinesthetic Awareness: Cartwheels/Round Offs 
MetCon: 5 Rounds for Time:
Short loop run with jumprope
7 Cartwheels
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