Monday, October 20, 2014


Strength
Every 3 min for 2 sets
2 front squats + 4 back squats
add 10lbs from last week

or

Endurance
Every 2 min for 3 sets
6 wall squats + 30 DU or 90 SU

Benchmark
Fran
21-15-9
Thrusters 95/65
Pull ups

10 min time cap (so choose a weight that allows you to finish this wod in 10 minutes)

Optional
Accumulate 3 minutes in a plank


"Sticky adhesions form between fascial surfaces that aren't regularly moved, and over time these adhesions get strong enough to inhibit range of motion." Read more HERE on tips to take care of your fascia for better performance and injury prevention.

Post your results to the comments.




26 comments:

  1. Cool article. Thanks Amy!
    I don't know if my fascia is ready for Fran... :) ha!

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  2. Happy Monday....I hope everyone enjoyed their weekend.

    I agree Asa...great article Amy! I have been taking my fascia for granted.......I need to start appreciating it and taking good care of it....!! Keep moving and stretching!!

    Make it a great day! :-)

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  3. 2/4 - 115# with Sarah
    WOD - 5:44 (45# bar, working on butterflies)
    Funny I finished exactly in the time it took me to do rx'd last time...
    Anticipate a re-do later today :)

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  4. good job everyone! 0500 class looked awesome this morning doing FRAN! I wish I could do it RX'd but Ill have to scale it for now.

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  5. Long run + corny dog @ fair + red wine + poor sleep on Sunday = Zombie Fran @ 0500 on Monday. "Strength" 95#, Zombie Fran in 6:24 Rx. It was a PR, so I'm starting to doubt if it really happened. Was this a nightmare, or was I really there???
    Travis

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  6. 100# strength; FRAN 9:51 with only 35# & a blue band.

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  7. It would be really awesome if we had an extra benchmark day thrown into the mix this week. :-) 3 options instead of 2!

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  8. well pooh. that sucked donkey you know whats. I did Fran today... #45 (NOT rx) with real pullups (yay) and DNF. That means.. in 10 min time cap, I did not finish. Dang it. Boo. hoo. Taking time off for injuries has turned me into mush. My last fran was Halloween day.... #45 and 8:34 I HAVE To get this arm better, dammit.

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  9. MOD FRONT SQUATS 95# FARMER CARRIES 200ft, 150ft, 100ft. 106#

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  10. WOD - 1 mile barefoot walk. Asa road his tricycle the ENTIRE way. Remember when he used to fall asleep on those? Ha!

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  11. Fran- modified 75#, 21 & 5pull ups, RR the remainder. But it felt great to be back

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  12. MOD "Fran"
    DL 65#
    RR
    4:18

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  13. Can't remember my exact time. Too many hours have passed. It was 4 something...I think. Ha. Finally lifted a 33# bar today since my arm injury. Whoop! Only getting stronger!

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  14. 34 week Pregnant Fran
    33lb bar for thrusters
    RX on the pull ups! (they felt good)
    8:25
    I prefer this Fran to RX! Nice to do a benchmark and not be gasping for air! Baby in the belly is a great excuse to slow down and enjoy the wod!!!

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  15. I saw most of the classes today. There were some great efforts today during Fran. Way to go everybody!

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  16. MOD WOD - Power Cleans instead of Thrusters....6:03 #95

    :)

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  17. Mod Fran 35# and ring rows 5:03

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  18. Strength- 73#

    Fran-RR 43# 8:02

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