21 Thrusters (95#/65#)
Who thinks Running Fran is harder than regular Fran? Not me! Still one heck of good WOD though. It was interesting to hear the unanimous opinion that “Karen” was tougher. The forearm “pump” and chest burn was still there just at a lesser intensity. I like this variation. Speaking of variations, we may see more of them. There are many different spins such as “Fat” or “Heavy”, “Uneven”, “Run or Row” and other alternate versions of the benchmark “Girls”. Maybe a Backwards Fran (reps go 9-15-21) or “Rowing Fran” is next.
Props to Laura for moving up a band, Jana for PR’ing thrusters, Fran got 2 kipping pull-ups in her namesake before using the band, and Jorge for gutting it out RX’d and ending strong with some really good pull-ups to a whole lot of cheering.
Jeremy and Jim pictured above doing alternate versions of today’s WOD to accommodate for their injuries and rehab. Subbing exercises, limiting loads or range of motion are just different examples of ways to scale CrossFit workouts. The devil is in the programming though to make it effective and functional.
Tomorrow is the Cross-Box WOD Challenge! CF Advantage picked this month’s workout so come and get ready to row, deadlift, and dip.
For those still in the push-up challenge today you need to bang out 75 of them. Keep breaking them up and don’t quit now, there are only 5 days left.
Parents: Please help us keep the Squatch Cave clean by asking the Squatch kids to clean up before you leave or we may see Squatch himself make an appearance. That would be kinda ugly…
We are CLOSED this Saturday! (No Classes on Saturday 2/27) We will be competing at the WA Sectional Qualifiers for the CrossFit Games.
Mary is the mother of a couple of friends of ours who train at Rainier CF. This is the story of how CF is saving Mary’s life. One WOD at a time.