4/13/2010

''The Running Fran'' (04.13.2010)

Warm-up Drills (04.13.2010)
Row 750m
9 Fundamentals x 5 reps each (PVC)
Shoulder Dislocates
Samson Stretch







''The Running Fran'' (04.13.2010)
4 Rounds for time of
400m Run
15 x Thrusters (95/65lbs)
15 x Pull-ups
15 x Box Jumps (24/20'')

Post times to comments.

Skill Development (04.13.2010)
Complete 2 Rounds of the following at your own pace
5 x HSPU's (Paralettes)
:20 x Handstand Hold
20 x Back Extensions
20 x Floor Wipers (65/45lbs)

CrossFit Endurance WOD (04.13.2010)
8 Rounds of (:30 x :20 rest)

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Damper Setting 8-10

Post distances to comments.

18 comments:

Brian said...

Brian 26:51 RXD 95lb thruster 24" box

Anonymous said...

Nate,
Shoot me an email about the marathon, I might be able to go. Ill be at the gym around 530 today as well.

hockey4915@yahoo.com

-Matt

Andrew said...

24:00 Rx'd

Mtn Rob said...

29:14
95lbs 1st set 85lbs for 2 and 3
3rds
black band

Anonymous said...

"The Running Fran"
25:06 Rx'd
Chris

Anonymous said...

"The Running Fran"

22:22 Rx'd

-Troy

Anonymous said...

The Running Fran
21.29rx'd

Dang!

Dewy said...

** Hey to everyone who is still interested in those Paleo cookbooks. I have run into a small snag. My email won't let me send attachments this big. I've tried compressing them and even breaking them up into smaller files... No Luck. If you would still like them please shoot me an email, we can make arrangements to get them on a thumbdrive or something and get them back to you with very little turn around time.

Thnx
-DEWY

sdaghir@gmail.com said...

Dewy, I have a huge external harddrive, It's kinda big but your cookbook would definitely fit on there. Maybe someone else has something smaller and more convenient.
I know that you've got quite a few dedicated fanatics that are feverishly waiting for you to distribute your materials. Keep killing it, dude.

Samy

Anonymous said...

26:17 rx'd

Indy


23:54 65lbs/ 24"

Khan

Kristina said...

24:49 65lbs

Anonymous said...

Mike L: 18:58 rx'd

Anonymous said...

The Running Fran 65# 26:19

B-Rye

Nick said...

as Rx'd

20:13

-Rambo

Anonymous said...

21:32

Had to replace running with 21 double unders and used 95lbs.

Will

lewis.robertdavid@gmail.com said...

The Running Fran - 30:55 rx'd

Bros, everywhere.

-Bert

Walter said...

75# thruster
35:44

Anonymous said...

Running Fran with 65# thrusters

36:50

peter