Fran!

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows (Kendra and Kara worked on kipping pull-ups)
- powerclean, deadlift, benchpress

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

BB  44#, ring rows - 4:15 (!)
KE  33#, jumping pull-ups - 4:39
KD  33#, ring rows - 4:40
KS  13#, ring rows - 5:30

"Fran"-ish: from the 2012 Crossfit Open

Strength:
3x5's of
   - frontsquat, SOHP, 1-arm db rows
   - powerclean, deadlift, benchpress

Metcon:  Here's one based on the 2012 Crossfit Games Open, WOD #5 ~ Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to those of our recent bout with "Fran" (same movements, different rep scheme).

BHeg:  98 reps, through 15's + 8 thrusters (33# thrusters + ring rows)*
SS:  96 reps, through 15's + 6 thrusters (44# thrusters + ring rows)
BU:  60 reps, through 12's (33# thrusters, lat pulldowns, 6-min. time cap)
KZ:  71 reps, through 12's + 11 thrusters (44# thrusters, jumping pullups)

*In retrospect, Barb thinks she might've skipped the 9's, which means she got 80 reps.  We'll have to do it again to confirm!  :-)

"Angie"

Strength

3 x 5's of . . .

- frontsquat, SOHP, db rows

- powerclean, deadlift, benchpress

Metcon

Angie
100 pull-ups

100 push-ups

100 sit-ups

100 squats

KZ  75 reps, ring rows, modified push-ups (13:19)

BH  60 reps, ring rows, modified push-ups (13:16)

DH  50 reps, jumping pull-ups, strict push-ups (9:56)
KE  70 reps, ring rows, strict push-ups (13:10)
KD  50 reps, jumping pullups, strict push-ups (9:01)
KS  50 reps, ring rows, modified push-ups, anchored sit-ups (12:44)
BB  75 reps, jumping pull-ups, modified pushups (13:00)
DF  60 reps, ring rows, strict push-ups (16:10)

Compare to December 7th and September 10th.

Modified CrossFit WOD

Warm-up
Agility Work + Leg Swings

Strength
3 x 5's of . . .
- frontsquat, SOHP, db rows
- powerclean, deadlift, benchpress

Metcon
The following was posted on Crossfit's main page on January 16, 2013.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

We modified it, as follows:
For time:
15 Push-ups
20 Ring-rows or jumping pull-ups
25 Kettlebell swings
30 Sit-ups
35 Burpees

Thursday
BH  9:53 (21kg, full burpees)
BB  8:00 (15kg, planking burpees with jump)
KD  6:39 (12kg, jumping pull-ups, full burpees)
KS  8:45  (6kg; plank, modified push-ups, planking/no-jump burpees)
DF  9:00 (20#, planking/no-jump burpees)

Friday
KZ  8:08 (10kg, 17" bench push-ups, full burpees)
BH  9:05 (15#, modified push-ups, full burpees)
SS  9:18 (12kg, 17.5" bench push-ups, full burpees)
BU 9:52 (20#, modified push-ups, planking/no-jump burpees)

3 rounds of 3x1-minute stations (row, boxjumps, wallballs)

Warmup:  adding in Turkish getups

Strength:  3x5's with . . .
     - frontsquat, SOHP, db rows
     - powerclean, deadlift, benchpress

MetCon:  3 rounds of
     - 1 minute rowing
     - 1 minute boxjumps

     - 1 minute wallballs

     - 1 minute rest

(Compare to December 5)

MetCon from Crossfit Invictus

Strength:  3x5's OR 5x3's for lifts on which athletes have reached a plateau

MetCon:  (from Crossfit Invictus Fitness)  For max reps . . . 
3 minutes of backsquat
rest 60 seconds
3 minutes of rowing for calories
rest 60 seconds
3 minutes of burpees

BHeg:
Row = 27
Burpees = 23
Squats, 33# = 30 (6 sets of 5's)

KZ:
Squats, 67# = 33 (5 sets of 5's, then a last set of 8!)
Row = 35
Burpees = 27

Swings + Pull-ups

Warm-up and Skill Work
Turkish Get-ups!

Strength
Continuing with the new lifting structure....
A - Front Squats, Overhead Press, Dumbbell Rows
B - Power Cleans, Deadlift, Bench Press (no change)

Metcon
"Balancing Monday"
Monday's metcon was a box-jump/push-up couplet.  Today's metcon is a kb-swing/pull-up couplet.

20 swings, 1 pull-up
18 swings, 2 pull-ups
16 swings, 3 pull-ups
etc., until
2 swings, 10 pull-ups

We call these "up/down ladders" because one movement is decreasing in number each round (in this case, swings), while the other is increasing (pull-ups).

For pull-ups, we subbed ring rows, jumping pull-ups, or lat pull-downs.  Everyone moved at a nice steady pace, taking very little rest.  Impressive work, y'all!

KZ  6:51 (10kg, ring rows)
BH  7:16 (15#, ring rows)
BU  8:32 (lat pull-downs)
KE  6:38 (30#, jumping pull-ups)

The "Dumbbell Bear" Complex

Strength:  Sticking with the new lifting structure....

A - Front Squats, Overhead Press, Dumbbell Rows

B - Power Cleans, Deadlift, Bench Press (no change)

Metcon:  Mike Rutherford's "Dumbbell Bear" complex (modified)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Originally Rx'd loads are 45% BWT, which is beast mode!  We're aiming to scale to something between 15-40# total load today.  Don't worry; we'll do this again, play it conservatively today, so if it's too easy today, you can make it harder next time by (A) adding weight or (B) doing 6's.

Wed
KZ:  5's with 10# dbs  (next time try 6kg-15#)
BHeg:  5's with 8# dbs  (good loading)
BU:  5's with 8# dbs  (good loading)
DH:  5's with 15# dbs  (next time try 10kg?)

Thur
KE:  5's with 6kg (next time 15#)
KD:  5's with 10# for the first 7 mins., then moved up to 5kg (next time 5-6kg)
BB:  5's with 15# for the first 10 mins., then moved up to 6's each round  (next time, more weight or 6's across)

Push-ups + Box Jumps

Strength

We introduced a new lifting structure:

A - Front Squats, Overhead Press, Dumbbell Rows

B - Power Cleans, Deadlift, Bench Press (no change)

Prior to the Metcon...

We discussed doing full-plank push-ups with hands on a bench (around 17" high) as an intermediate step between modified push-ups on the knees and full-plank push-ups on the ground.

Metcon

For time...

10, 9, 8, ..., 1

Push-ups

Box Jumps

KZ  6:57 (17" box, 17" push-ups)

SS  6:20 (15.5" box, 17.5" push-ups)

BHeg  7:01 (13", knee push-ups)
KD  5:16 (17.5", full push-ups)
KE  5:52  (19", full push-ups)
DF  6:46  (17", full push-ups)

Fran!

Strength
3 x 5's

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

DH  44# bb  -  5:28
KZ  44# bb  -  5:39
SS  44# bb  -  7:27
BHeg  33# bb  -  6:13

BU  33# / pull-downs with 5 plates  -  7:24

The Chief

Welcome back, Robyn!

Warm-up / Skill Work

Snatch and Overhead Squat Practice with PVC and barbells

Strength

3 x 5's

Metcon

KZ:  4+15 / 4+9 / 4+9 (56# barbell)

SS:  5 even / 4+14 / 4+14 (56# barbell)
DH:  5+3 / 5+4 / 5+5 (subbed 35# swings for cleans)
BHeg:  3+1 / 3+16 / 4 even (45# barbell)
KE:  4+1 / 4+3 / 4+7 (56# barbell)
KS:  2+28 / 3 even / 3 even (6kg dbs for cleans)
BHam:  3+11 / 3+9 / 4+1 (50kg barbell)

Tuesday's Lifting

Run/Row + Step-ups

Warmup:  Snatch drills + overhead squats with 33#/44#

Strength Training:  3x5's

MetCon:  a Military Athlete classic, 3 rounds for time of . . .

• run 400m (or row 500m)
• 50 step-ups, unweighted (25 e.s.)

KZ = 13:50 (row, 17" step-ups)

BHeg = 17:35 (row, 13" step-ups)
BU = 15:12 (run, 13" step-ups)

DH = 13:50 (run, 19" step-ups)
KE = 14:05 (row, 19" step-ups)
KS = 15:07 (run, 13" step-ups)
BHam = 14:07 (row, 24" step-ups)

Look who's got a kip!

Monday's Lifters

Pushups Test + Deadlifts/Boxjumps Ladder

Warmup/Skillswork:  Working on stuff for hang power snatches

MetCon (A):  Before lifting:  1-minute pushup test.  Set a standard:  knees or toes, chest-to-ground or 90-degree arms, no snaking/bucking/noodling.  Have a partner judge your reps, counting only those that meet the standard.

DH:  on toes, feet together, 90-degree arms = 38
BHeg:  on knees, 90-degree arms = 31
BB:  on toes,  90-degree arms = 27
BHam:  on toes, 90-degree arms = 40

(NOTE:  For kicks, you can compare your results to the standards for the ACSM pushup test, which allows women to do modified knee-pushups.  The Army also has a pushup test, though it's 2 minutes.  Still, you may be able to do as many in 1 minute as the army requires recruits to do in twice that time!  See Army standards below - 60 points is passing; 90 points is excellent!)

US Army PFT standards for men.  60 points is passing; 90 is excellent.

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Strength:  5 x 3's EXCEPT for deadlifters.  You should sub in some kind of pulling work today -- pullups, db rows, lat pulldowns, etc.

MetCon (B): After lifting:  Complete as many reps as possible in 7 minutes of . . .
1 deadlift, 2 boxjumps
2 deadlifts, 4 boxjumps
3 deadlifts, 6 boxjumps
4 deadlifts, 8 boxjumps
5 deadlifts, 10 boxjumps
6 deadlifts, 12 boxjumps
7 deadlifts, 14 boxjumps
8 deadlifts, 16 boxjumps, etc......

For the deadlifts, use the same load you're currently using for your working sets of 5's.  Your score is your total number of reps on both movements combined.

The Saturday crew came in and did all this work on their own.

Big props to all y'all!