Author: Squatch

Conditioning WOD:

“Fran”

3 rounds of 21-15-9 reps of each for time:
Thruster (95#/65#)
Pull-ups

Recover, then complete:

Strength WOD:

1-1-1-1-1
Clean (Squat)

* Not a 1RM, build to progressively heavier singles

Results 

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View this photo

“Fran” is a sprint. This notorious benchmark WOD has been done more than any CrossFit workout out there. On beyondthewhiteboard.com there are over 68k results posted (the most logged of all WOD’s). This deceiving workout is intended to be scaled correctly to where the athlete is resting minimally and transition times are meant to be as short as possible. “What’s your Fran time?” used to be pretty commonly asked among CF’ers. For only 90 reps it leaves most lying on their backs or suffering the “Fran cough” for hours afterward.  

Today we had a 10 minute time goal. This was meant to force you to scale correctly which meant you had to judge both your thruster weight and your pull-ups to what you could reasonably expect to keep moving the entire workout. This workout is usually somewhere in the range from 3-8 minutes. 

Placing the strength WOD after “Fran” was Sean’s idea to allow for everyone to hit the benchmark fresh and then get some heavy single cleans in a fatigued state. 

Notes:

This video below is worth watching. If you can deal with some “f bombs” then watch how a world class boxer decides to use CrossFit as a strength and conditioning functional fitness program to improve himself in the ring. For all of the keyboard haters and internet skeptics out here this video is precisely why so many thousands of people have changed their lives through CrossFit. Simply put, it works. Is it the only way to get fitter? No, but this video shows the beauty of the CF community and passion of it’s coaching, the results of constantly varied, functional movement done at relatively high intensity, and the confidence it brings. Hopefully this will manifest itself on his next fight later this month.

Guerrero – CrossFit Journal video [ipod] [mov] [HD mov]

Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.

“On May 4, 2013, Robert “The Ghost” Guerrero faced off against boxing welterweight champion Floyd Mayweather. After 12 rounds, the decision was unanimous: Mayweather retained his title.

Guerrero began picking apart the defeat.

‘There’s more stuff I could have done in the gym,” he says.

The 31-year-old had known Dave Castro, CrossFit Inc.’s Director of the CrossFit Games/Director of Training, since turning professional 13 years earlier, and Castro had been trying to get the fighter to try CrossFit. Skeptical, Guerrero was finally agreeable. At the start of 2014, he began training with Brian Chontosh, a Level 1 Seminar Staff member and a retired U.S. Marine Corps officer who had been awarded the Navy Cross for heroic actions during the 2003 Iraq invasion.

“The warrior aspect of him and the fact that he was a leader of men and he was a leader of men in combat, for me, that made sense to pair him with Guerrero,” Castro explains.

What Chontosh saw in Guerrero was surprising.

“My initial assessment of Rob and his movement was like, ‘There’s no fucking way … that this guy is a six-time world champion. There’s no way,’” he recalls.

Guerrero suffered from a weak core, had no awareness of when his body was in flexion or extension, and performed “atrocious” squats.

“I’m surprised that he’s not, like, walking around with a cane,” Chontosh says.

Chontosh knew he had a lot of work to do, but in a matter of four months—and with some inspiration from Chris Spealler—Guerrero upped his game and became a new athlete.

“He’s fast. He’s strong. He has the awareness and the wherewithal of his body—the kinesthetic awareness—to actually apply the strength where he wants to with the speed that he has. He’s dangerous. He’s deadly right now,” Chontosh says.”

By Jay Vera ~ CrossFit Journal