Ok, fitness junkies...

[ButterChunk]

Wasn't able to get to a gym today so I stuck with 'Chelsea'.

5 - pull ups
10 - push ups
15 - squats

1 round on the minute for 30 minutes.

[Switchback]

Ok, tomorrow is the big day. I am doing Fran. I was going to do it yesterday, but I was too sore. It just didn't happen today either... between laziness and then it getting busy.

Well, I am doing it tomorrow morning.

Fran, in case you forgot (or don't know) is 21 reps, 15 reps and 9 reps of 95lb thrusters and pull-ups as fast as you can.

A couple months ago, I did it in 7:40. Last month, I got it down to 5:03. I am hoping to break 5 tomorrow, optimistically shooting for less than 4:30.

[normal1]

ahh.. gotta love masochists... Enjoy the pain Switch!

[Switchback]

Well, Fran really wreaks havoc on the body. I am dreading the aftermath more than the actual workout. Too bad no one is there to get a vid of me. It would be good for a laugh.

[normal1]

lol I can only imagine. Perhaps someone here will volunteer. any takers?

[Jynkxxie]

Wasn't Fran a hurricane?

[Switchback]

THAT is why all but 3 of the most brutal workouts are named after women... much like hurricanes (and women), they only leave destruction in their wakes.


The 3 named workouts that are not named after women are named after 3 men who died, serving in Afghanistan.

[Jynkxxie]

that is why all but 3 of the most brutal workouts are named after women... Much like hurricanes (and women), they only leave destruction in their wakes.


The 3 named workouts that are not named after women are named after 3 men who died, serving in afghanistan.

saaaaahweeet!

[Switchback]

Well, I came in just under the wire with a 4:28! I feel good now, but I was in a world of hurt there for a few minutes! LOL

[armydiver]

Does everyone stick to the WOD for the most part or are you improvising? A couple of the guys in my unit have been doing it for a while and got me into it. Some days the WOD is kind of weak, effective, but not nearly as killer as some of the ladies. Do you substitute a different workout in on these days or stick to the WOD?

[bluelightzgrl]

Does everyone stick to the WOD for the most part or are you improvising? A couple of the guys in my unit have been doing it for a while and got me into it. Some days the WOD is kind of weak, effective, but not nearly as killer as some of the ladies. Do you substitute a different workout in on these days or stick to the WOD?

Unlike the others, I'm actually in a Crossfit gym. If you go to class, then you stick with the WOD (up or down scale weights as needed). If you go to open gym time then you can pick you WOD. However, I know several people (and Switch is one) who are not in a CF gym and check different affiliate sites to compare WODs and then pick one from there.

You'll find the affiliates by state on the left hand side under contact us. Crossfit Affiliates Click on the state to see each individual gym.



The owner of the gym I go to, posts the WODs about 11pm the night before. I've had a sneak peak at today’s. I'm probably going to regret thinking what I did after seeing today's WOD...

[Switchback]

Also, I may sometimes do a WOD and then throw something on top of it. The other day, it was 100 36" box jumps as fast as I can.

I often throw in some bar muscle-ups too. I may do 25-50 for time. Another favorite is turkish get-ups. Sometimes the TGUs will be jsut the bar (which is hard enough, believe it or not). Other times, I will throw some weight on (I have gone as high as 115, which was a BEAR).

You can also work on skill sets. If you know your clean and jerks are a bit sketchy, practice them.

It all depends on what I worked and how hard I want to kill myself.

[bluelightzgrl]

Warm Up:
* 1K row
* 30 squats (PVC pipe)
* 20 shoulder rotations (PVC pipe)
* 30 over-head squats (PVC pipe)

Skills:
Barbell Complex
* Deadlift
* Clean
* Front Squat
* Press
* Push Press
* Push Jerk
* Back Squat
* Overhead Squat

4 sets, 3 reps each


WOD:
* Kettlebell Swings
* Push Ups
* Sit Ups

21, 15, 9


Ya know, I know a few of you hate Burpies -which I really don't mind. But damn to I hate swings!! ugh... maybe it's just because I haven't fully got the hip snap down (shutit peanut gallery :p), but I am dyin by the second set of those bastards!!

[GrayPatriot]

Most of you probably know of this site but I am sure a few still don't...

http://www.copfit.net/

[Switchback]

Actually, I have never seen that one. Barring the half naked man that they use as a background (it reminds me of prison art), it looks like a cool site.