Workout of the Day:
Fran
This Fran must be performed in 3 minutes. It’s up to you to pick the weight/rep scheme to suit this.
Suggested Rep schemes:
21-15-9
15-12-9
12-9-6
9-6-3
11-8-4
Aim to have the Thrusters and Pull Ups equal in “Degree of Suck” – i.e. one exercise shouldn’t be considered easier in terms of effort than the other.
This is what happens when Tony gets the camera - EXTREME CLOSE UPS of PEOPLE SUFFERING!
Who’s in Charge Here? – CrossFit Motor City
The Inner Voice – RossTraining.com
Great plan with the WOD.
Regarding the langerfest, the gym i work in is in Mallow, North county Cork about 20 miles from the city. Regarding soemwhere to stay for the weekend, Cork city is ok but i recommend Kinsale or Killarney for better bars, restaurants etc.They are both 1 hour drive from Mallow. Just a suggestion, doesnt bother me either way.
I havent done ‘fran’ since last october, she frightens me!
Found a pretty cool interview with an old-school Russian weightlifter:
http://www.chidlovski.net/liftup/a_aslanbek_yenaldiev.asp wfs (urgh)
We’re doing this sh*t all wrong lads. I’m gonna go work on a farm for a few years and then snatch 135kg! I still reckon that merely being russian guarantees an extra 40kg on all lifts.
http://www.pritchettcartoons.com/prozac.htm (wfs)
Considering our doctor discussion earlier…
Been reading the Performance Menu have we?
So going over CPR and cardiac arrest in school today, the professor explained how high cholesterol is a risk factor for a heart attack. I was going to ask for the studies that proved it until he referred to LDL as low density Lipitor.
Ames: 12-9-4 (15kg) 3:10
Bobby 12-9-6 (45kg) 2:49
Jenny: 15-12-9 (30kg), 9-6-3 PUs – 2:33
Ruairi: 12-9-6 (45kg) 2:17
Tony: 12-8-4 (40kg) 3:28
Rob: 9-6-3 (40kg) 5 min cut off
Sue: 12-9-6 (15kg) 3:00
Damien: squattin
Big Shane: 12-9-6 (45kg) 3:21