7/07/2011

''Viking Fran'' (07.08.2011)

Warm-up Drills (07.08.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Barbell Row (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Viking Fran'' (07.08.2011)
Complete for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Pull-ups (30/15lbs)

Notes: Athletes need to take their time and warm-up for Thrusters/Pull-ups through progressive loads (similar to the methods used to prepare for heavy sets during % based days). The Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.
If you are suffering through this slay-fest today feel free to return at 9am on Saturday to thank Mint and his posse of groomsmen for requesting such a sado-masochistic WOD... He's about to get married Saturday night and all this guy wants is a extra potent dose of CrossFitting pain. Epic win.

Post times to comments.

Skill Development (07.08.2011)
3 Rounds at your own pace of
:10 x L-sit/V-sit
15 x Back Extensions
15 x GHD Sit-ups
20 x Russian Twists (40/20lbs)

Mobility WOD

CrossFit Endurance WOD (07.08.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

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14 comments:

Anonymous said...

YESSSS MINT!!!!!!!!

Justin said...

"Viking Fran" sucked, but not as much as marriage. Congrats Mint.

23:20 115lbs w/ 20lb weight vest

Khan said...

I'm a little resentful for being punished because Mint wants to get married. He's only saved from a beating because it would have come up at some point anyway.

"Viking Fran"
29:23
115lb thrusters
15lb pullups

Waldo said...

OK -- so that really sucked. A little shoulder pain today so I did dumbbells instead of using the bar.

Viking Fran -
19:39
50lb dumbbells
15lb vest

Mtn Rob said...

All the best Mint, may you have a long happy life together!

16:49

115lb thrusters
blk band pull ups

lewis.robertdavid@gmail.com said...

"After dead hang pullup month, we do Fran. And after that Viking Fran is right around the corner." - Samy, 8 months ago in December

Proof the man has no concept of time.

But, congratulations to Mint and soon to be Mrs. Mint!!!

"Viking Fran"
19:07 [135# Thrusters / 20# Vest]

-Bert

sdaghir@gmail.com said...

Time's relative, Bert. This is a concept you'll have more respect for once you make it all the way through puberty.

Kim said...

Viking Fran 20:37
75#/red band
Congrats Mr.&Mrs Mint

Peter said...

Viking Fran - and what a pleasure it is to slog through this to honor and congratulate Mint on his upcoming nuptuals. We celebrated our 36th Anniversary yesterday....so, Mint, wishing you and your bride a long and wonderfully happy trip through wedded bliss for 36 plus years. Congratulations.

That said....95#; no vest; 18:38

Anonymous said...

O hot damn Minty! <3
Congrats!!!
Viking Fran
-23:10 w/15lb vest

Thanks Bert and Sam for those kind words towards the end...

-Nick F

Anonymous said...

Feel like a POS, and couldn't be happier.
Viking Fran
21:05 w/ 15lb vest and 135lb thrusters
-Lamp

Anonymous said...

Viking Fran
20:57 135 lb thrusters w/ 20# vest

Jay

sdaghir@gmail.com said...

Did this one Saturday after the mayhem of the open training hours. Gorgeous.

''Viking Fran''
155lbs/30lb Body Armor
17:39

Anonymous said...

Viking Fran
28:29
red band 75
ERICA