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Daily Workout 1.6.12

5
Jan

 Fran

21-15-9 rep rounds of:

Barbell Thrusters (95/65)
Pullups

The scale for pullups will be jumping pullups, performed so that the bar is 1/3 the distance from the wrist to the elbow (closer to the wrist).

Post score to comments and compare to 9.10.11.

How to Spot a D-Bag (Infographic)

DON’T FORGET TO REGISTER FOR THE CFDV HOLIDAY PARTY, taking place this Saturday at Sligo in Media!

Plan to attend Zach’s Metcon Workshop this Saturday at 12:30 at the box! This will be a 30-minute lecture on how to optimize performance when doing Crossfit metcons competitively. Great info for those of you planning to compete in the Open, and for overall metcon knowledge! This event is open to everyone – no sign-ups necessary.

Comments

  • Joy
    January 6, 2012

    I did yesterday’s metcon today and the double unders were not there … guess my coordination wasn’t awake yet.
    3 rounds + 30 + 7

  • Andrew
    January 6, 2012

    Good start to Friday….thanks Fran.

    7:10 #65

  • Coyle
    January 6, 2012

    Andrew, did you really do that WOD last night at 6:00 and then wake up for the 5:30 class to do Fran? Holy crap.

  • Jeff
    January 6, 2012

    Is there a registration link for the 1230 Zach-Con class Saturday – or just show up?

  • Andrew
    January 6, 2012

    Coyle, it was definitely a challenge. Between my legs being shot from wednesday and my shoulders shot from yesterday. I powered through Fran and felt pretty good about it. I think I could have gone a little heavier weight but it was still good.

  • Coyle
    January 6, 2012

    Jeff, I think that stuff is just for the Barbell Club.

  • Coyle
    January 6, 2012

    Oh, wait. Scratch that, Jeff. I didn’t see the info at the top of the page.

  • Kara
    January 6, 2012

    Jeff, the Metcon lecture is open to EVERYONE, not just BBC! I’ll amend the posting above to reflect that. No sign-up necessary; just show up on Saturday at 12:30!

  • Chris
    January 6, 2012

    I will start with this Rob Miller is the best coach I have ever had at a metcon. He stood right there with positive feed back demanding just 5 or just 3 more. I PRed by like 7 min!
    Thanks Rob!
    Fran 5:03 RX

  • Brian S.
    January 6, 2012

    Chris!!!!!! Awesome dude. Wish I could have been there to see that.

  • Sheldon
    January 6, 2012

    Woah buddy, that’s a solid time Chris! I might have to do Fran this weekend if I can squeeze her in. Somewhere between Snatching, the Open WOD, C&J’ing, Squatting…ugh, so much to do, so little time.

  • Mon
    January 6, 2012

    Wow, Chris, that’s an awesome time!

  • Coyle
    January 6, 2012

    Awesome job, Chris!

  • Zach
    January 6, 2012

    No registration needed for the workshop. The more the merrier.

  • Nick
    January 6, 2012

    Anyone trying to do Fran at Sunday’s open gym? I planned one going tonight but just had two things pop up up in the office that I unfortunately may not bail on til Monday…

  • Anthony
    January 6, 2012

    I have been avoiding Fran since the first time I did it almost a year ago. PR’d by about 3 mins tonight.

    4:22 rx

  • Jay Hino
    January 6, 2012

    Dude you kill it every time! U bring the heat in every WOD. Keep killin man

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