Tuesday, Jan. 10 - Fran-Day!

It's Fran-day, Fran-day, gotta get down on Fran-day! OK, sorry, that's terrible, but if you're as excited as I am to do Fran then you'll at least appreciate it. What? No, not at all? Fine. Let's move on. Fran is probably the most talked about CrossFit benchmark - The "What do you bench?" of the CrossFit world - so get ready to give an all out effort. I posted a couple of amazing efforts to get you pumped up below. Notice that these two make the weight look light. CrossFit WODs are much easier if you are strong. That's why we incorporate pure strength training all the time, to make WODs and life easier. You can't just keep doing insanely long met-cons (metabolic conditioning - what we call the WOD a lot) all the time and expect to see improvement. All of the things we do work together to make us as fit as possible. Need to work on hip flexibility so that squat is easier or mobilize the shoulder to press over head? Maybe you just need to lift some heavy weights so next time you pick up 95# or 65# it doesn't feel that heavy. Whatever it is, work on it so the next time is better. One other thing - check out the range of motion in these videos. Does the hip crease go below the knee on every rep? Do the arms straighten all the way at the top and is the chin above the bar? Anyway, enough of that, enjoy the videos and get fired up for your date with Fran.

Workout for Tuesday, Jan. 10

Warmup 2 Min. Run 3 Rounds 10 Fire Hydrants 10 Leg Swings all dir. 10 Goblet Squats 10 KB Push Press

WOD "Fran" 21-15-9 Thrusters (95/65) Pullups

Skill/Core Work 5 Rounds 30 sec. L Sit 30 sec. Hollow Hold to 30 sec. Superman Hold